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DAYS OFRECIPES

Welcome to the Double Your Energy meal plans!

One small change: I’ve listed solid breakfasts here just for backup, but I want you to do a green juice smoothie for breakfast every day.

I’ve included the breakfast smoothie recipes first below to make them easier and keep them in one spot.

Typically, I use a blender like the Nutribullet for these. You won’t be able to properly create a smoothie using a normal blender, since it’s going to come out thick and grassy. Got it?

These are totally optional but for the best results I highly recommend trying juicing every day for breakfast.

It’s also a massive time saver when you’re in a rush.

So go ahead, and jump in.

- Alex

GREEN JUICE RECIPES

Day 1Ingredients Kale - 1 cupCelery - 2 stalksMelon - 1 cup, peeledSoy milk - 1 cup

Day 2Ingredients Kale - 1 cupCarrot - 1Banana - 1Water - 1 cup

Day 3Ingredients Apple - 1 mediumAsparagus - 4 spearsBroccoli - 1 stalkCarrots - 3Celery - 3 stalkOlive Oil - 1 tablespoonParsley - 1 handful

Day 4Ingredients Apple - 1 mediumBeet Root - 1 beetCarrots - 8 medium 488gCelery - 2 stalkSpinach - 3 cup

Day 5IngredientsApples - 3Celery - 4 stalkGinger Root - 1" length 6gLemon (with rind) - 1/2 fruitOrange (peeled) - 1 largeSpinach - 5 handful 125g

Day 6IngredientsApples - 2 mediumBeet Root - 1 beetCarrots - 4 medium 244gCelery - 3 stalkCucumber - 1/2 cucumberGinger Root - 1” length

Day 7IngredientsBeet Root - 1 beetCarrots - 10 mediumSweet Potato - 1 sweet potato

Day 8IngredientsApples - 2 mediumCelery - 3 stalkCucumber - 1 cucumberGinger Root - 1” lengthLemon (with rind) - 1/2 fruitLime (with rind) - 1 fruitParsley - 1 bunchSpinach - 2 cup

Day 9IngredientsBeet Greens - 15 leaf 480gBeet Root - 1 beetCarrots - 7 medium 427gKale - 2 leaves

Day 10IngredientsBeet Root - 1 beetCarrots - 6 mediumCoconut Water - 1/2 cupGinger Root - 1” lengthLime - 1/4 fruitOrange - 1 fruitTurmeric Root - 2 inches

Day 11IngredientsBell Pepper (green) - 1 mediumCayenne Pepper (spice) - 1 dashCelery - 1 stalkCilantro - 1 handfulGarlic - 1 cloveOnion (spring/scallion) - 1 medium 0.4gTomato - 1 cup cherry tomatoes

Day 12IngredientsApples - 2 mediumCarrots - 7 mediumGarlic - 2 cloveGinger Root - 1 inch lengthParsley - 1 handful

Day 13IngredientsApple - 1 mediumBeet Root - 1 beetCarrots - 12 medium 732gLemon - 1/2 fruitOranges (peeled) - 2

Day 14IngredientsApples - 3 mediumCranberries - 1/2 cupGinger Root - 1” lengthLemon - 1/2 fruitOrange - 1 large

Day 15IngredientsLime - 1/2 fruitPeach - 1 mediumPeppermint - 7 leavesStrawberry - 1 cup, wholeWatermelon - 2 cup, diced

BREAKFAST

Zucchini Hash BrownsPrep time: 5 minutesCook time: 10 minutesOriginal recipe yields: 1 servings

Ingredients1 large (50 grams) Egg - Whole, fresh eggs

1 tsp (3.2 grams) Garlic powder - Spices

1 tsp (2.3 grams) Onion powder - Spices

1 dash (0.10 grams) Pepper - Spices, black

1 dash (0.40 grams) Salt - Table

1 tbsp (13.5 grams) Olive oil - Salad or cooking

1 cup (240 grams) Zucchini, mashed

Nutrition Facts11.1g Carbs - 17%19.2g Fat - 67%9.8g Protein - 15%245.6 Calories

Directions1. Heat oil in skillet.

2. Mix together zucchini, slightly beaten eggs, salt, pepper, garlic powder and onion powder.

3. Drop by spoonfuls into the hot skillet.

4. After browning on one side flip and brown the other side.

LUNCH

Big Green SaladPrep time: 10 minutesCook time: 10 minutesOriginal recipe yields: 6 servings

Ingredients1/2 tbsp (6.8 grams) Olive oil - Salad or cooking

1/10 large (8-1/4” long) (23.3 grams) Cucumber - Peeled, raw

1/3 stalks, large (11 inches long) (21.3 grams) Celery - Raw

1/4 tbsp (3.8 grams) Lemon juice - Raw

1/6 tsp (1.2 grams) Honey

1/3 head (209 grams) Lettuce

1/6 tsp (0.83 grams) Dijon mustard

Nutrition Facts9.3g Carbs - 32%7.5g Fat - 58%2.9g Protein106.6 Calories

Directions1. PREPARATION: Thinly slice celery.

2. Tear romaine into bite-size pieces and put in a salad bowl. Halve cucumber lengthwise, then thinly slice diagonally and add to romaine along with celery.

3. Whisk together remaining ingredients with 1/2 teaspoon salt and 1/4 teaspoon pepper in a small bowl until emulsified. Add to salad and toss to coat.

DINNER

Citrus Broiled Alaska SalmonPrep time: 15 minutesCook time: 15 minutesOriginal recipe yields: 8 servings

Ingredients1/2 large (3-1/16” dia) (92 grams) Oranges - Raw

1 fillet (318 grams) Pink salmon - Fish, raw

1/4 tsp (1.3 grams) Red wine vinegar

1/10 cup (4.4 grams) Onions, chopped - Young green, tops only

1/4 tsp (0.53 grams) Pepper - Spices, black


Directions1. Preheat the oven’s broiler.

2. Slice, peel, and pith oranges; slice crosswise into 1/4 inch rounds. Season fillets with salt. Place salmon fillets on broiling pan.

3. Place the pan of fillets 4 to 6 inches from heat. Cook for 15 minutes under the preheated broiler, or 10 minutes per inch of thickness. Remove from broiler just before they are cooked through. Sprinkle with vinegar. Arrange orange rounds on top. Sprinkle with green onions and cracked black pepper. Broil 1 minute longer.

Day

1

BREAKFAST

Simple Spinach ScramblePrep time: 2 minutesCook time: 5 minutesOriginal recipe yields: 1 servings

Ingredients30 grams Spinach - Raw

40 grams Onions - Raw

21 1/5 grams Red bell pepper - Sweet, raw

3/4 cup (182 grams) Egg white - Raw, fresh eggs

2 large (100 grams) Egg - Whole, fresh eggs


1 dash (0.10 grams) Pepper- Spices, black

Nutrition Facts8.2g Carbs - 13%10g Fat - 35%34g Protein - 52%267.6 Calories

Directions1. Clean the spinach off and throw it into a

pan while still wet. Cook on medium heat and season with salt and pepper.

2. Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.

3. Add the eggs and scramble until cooked. Top with salt and pepper.

LUNCH

Rosemary Crusted Lamb ChopsPrep time: 10 minutesCook time: 10 minutes

Ingredients1/3 cloves Garlic, minced2/3 tbsp Rosemary1/3 tsp Pepper1 1/3 tbsp Olive oil2/3 tsp Salt6 oz Lamb chop

Nutrition Facts1g Carbs45.3g Fat - 72%38.8g Protein - 27%574 Calories

Directions1. Before you start, decide if you want your

lamb chops rare or medium. If you want your lamb chops rare in the center, you can cook them entirely on the stove top. If you want them a bit more cooked, and you have double rib chops (2 ribs per piece of meat, each piece of meat about 1/4 of a pound), you’ll need to cook them in the over, so preheat the oven 400 degrees F. You can also cover the pan and remove it from the heat and just let it sit for a few minutes.

2. In a small bowl, mix the rosemary, salt, pepper, garlic, and 2 tablespoons of the olive oil together. Coat the lamb chops with the mixture, rubbing it into the meat with your fingers. If you are working with double rib chops, cover and let stand at room temperature for 30 to 45 minutes. (If you are working with single rib chops, and you want the result to be rare, let the chops sit in the rub in the refrigerator, do not let come to room temp or the thin ribs will easily overcook when you sear them in the next step.)

3. Heat the remaining 2 tablespoons olive oil in a cooking pan over high heat. When the oil is hot, sear the lamb chops on all sides, about 2 to 3 minutes per side. (If you are working with single rib chops, sear only on two sides, and only a minute or so on each side if you want the result to be rare or medium rare.)

4. At this point, if you want your lamb chops rare, they are likely cooked enough. Remove them from the pan, cover them with foil and let sit for 5 to 10 minutes before serving. If you would like your chops more cooked, you can put them in a 400F oven for 3 to 5 minutes, or keep them in the hot pan, remove from heat, and cover the pan for a few minutes. Then remove from the pan to a plate or cutting board, cover with foil and let rest 5 to 10 minutes before serving.

DINNER

Oven-Baked MeatballsPrep time: 5 minutesCook time: 25 minutesOriginal recipe yields: 8 servings

Ingredients4 oz (113 grams) Ground beef - 80% lean meat / 20% fat, patty, cooked, pan-broiled

1/4 medium (2-1/2” dia) (27.5 grams) Onions - Raw

3/8 tbsp (0.64 grams) Rosemary - Fresh

1/8 tbsp (0.25 grams) Sage - Spices, ground

1/4 tsp (0.42 grams) Coriander seed - Spices

1/8 tsp (0.75 grams) Salt - Table


1/8 tbsp (1.7 grams) Olive oil - Salad or cooking

Nutrition Facts3.2g Carbs19.9g Fat - 59%27.7g Protein - 37%308.2 Calories

Directions1. Preheat oven to 400F (204C). Line a sheet

pan with foil or parchment paper and set aside.

2. In a large skillet over medium heat, sauté the onion in oil until softened, about 5 minutes. Let cool.

3. In a large bowl, combine the ground meat, onions and all the spices using your hands. Form into 2- inch balls and arrange on sheet pan.

4. Bake for about 20 minutes or until cooked through.

Day

2

BREAKFAST

Basic Scrambled EggsPrep time: 5 minutesCook time: 5 minutesOriginal recipe yields: 2 servings

Ingredients3 extra large (168 grams) Egg - Whole, fresh eggs

1/2 tbsp (7.1 grams) Butter - Unsalted

1/2 tbsp (1.5 grams) Chives, chopped - Raw

1/2 tbsp (2.4 grams) Tarragon, ground - Spices, dried

1/2 dash (0.20 grams) Salt - Table

1/2 dash (0.050 grams) Pepper - Spices, black


Directions1. Whisk the eggs in a medium bowl and

until broken up. Season with a pinch each of salt and pepper and beat to incorporate. Place 2 tablespoons of the eggs in a small bowl; set aside.

2. Heat a 10-inch nonstick frying pan over medium-low heat until hot, about 2 minutes. Add butter to the pan and, using a rubber spatula, swirl until it’s melted and foamy and the pan is evenly coated. Pour in the larger portion of the eggs, sprinkle with chives and/or tarragon (if using), and let sit undisturbed until eggs just start to set around the edges, about 1 to 2 minutes. Using the rubber spatula, push the eggs from the edges into the center. Let sit again for about 30 seconds, then repeat pushing the eggs from the edges into the center every 30 seconds until just set, for a total cooking time of about 5 minutes.

3. Add remaining 2 tablespoons raw egg and stir until eggs no longer look wet. Remove from heat and season with salt and pepper as needed. Serve immediately.

LUNCH

Pork Chops with Stewed Tomatoes, Capers and RosemaryPrep time: 10 minutesCook time: 20 minutesOriginal recipe yields: 4 servings

Ingredients1/4 tbsp (0.42 grams) Rosemary - Fresh


1/2 cloves (1.5 grams) Garlic, minced - Raw

6 oz (170 grams) Pork center rib (chops)

1/2 tbsp (7.5 grams) Pickle relish - Sweet

1/4 can (47.5 grams) Tomatoes - Red, ripe, canned, packed in tomato juice

1/2 tbsp (4.3 grams) Capers, drained - Canned


Directions1. Coarsely chop tomatoes in can with

kitchen shears.

2. Pat pork dry, then sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper.

3. Heat 1 tablespoon oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then brown chops, turning once, about 5 minutes total. Transfer to a plate and cover with foil.

4. Add remaining tablespoon oil to skillet and sauté garlic over medium-high heat 30 seconds. Add tomatoes and remaining ingredients and simmer, stirring once or twice, 3 minutes. Add pork with any juices from plate, turning to coat, and simmer, uncovered, until just cooked through, 2 to 3 minutes. Season with salt and pepper.

DINNER

Red Snapper with Basil VinaigrettePrep time: 15 minutesCook time: 15 minutes

Ingredients1 1/2 tbsp Olive oil

3/4 tbsp Basil, chopped

3/4 tbsp Lemon juice

1 fillet Snapper

1/4 tsp Salt

1/8 tsp Pepper

Nutrition Facts1g Carbs23.2g Fat - 53%44.9g Protein - 46%400.6 Calories

Directions1. Preheat broiler and oil a large shallow

baking pan (1 inch deep).

2. Season fish all over with 1/2 teaspoon salt and 1/4 teaspoon pepper, then put, skin sides down, in baking pan. Drizzle fillets with 1/2 tablespoon lemon juice and 1 tablespoon oil (total).

3. Broil fish 6 inches from heat until just cooked through, 6 to 8 minutes. Transfer to a platter.

4. While fish broils, whisk together remaining 1/2 teaspoon salt, 1/4 teaspoon pepper, and 2 1/2 tablespoons lemon juice in a small bowl, then add remaining 5 tablespoons oil slowly, whisking it in. Stir in basil and spoon vinaigrette over cooked fish.

Day

3

BREAKFAST

Pesto Scrambled EggsPrep time: 5 minutesCook time: 3 minutesOriginal recipe yields: 2 servingsServing size: 1 pan

Ingredients1/2 tbsp (7.1 grams) Butter - Salted

2 extra large (112 grams) Egg - Whole, fresh eggs

1 tbsp Basil Pesto


Directions1. Melt the butter in a skillet over medium

heat.

2. Crack the eggs directly into the pan, then scramble them slowly - combining the yolks and whites slowly so there is still some variation between the two. A heat resistant silicone spatula works best.

3. About one minute into the cooking, add the pesto to the pan and continue to scramble the eggs, working the pesto in gently.

4. Once the eggs are no longer runny, they are done.

5. Serve with extra pesto.

LUNCH

Easy Garlic ChickenPrep time: 10 minutesCook time: 15 minutesOriginal recipe yields: 4 servings

Ingredients3/4 tbsp (10.6 grams) Butter - Unsalted

1/2 breast (118 grams) Chicken breast, bone and skin removed

1/2 tsp (1.6 grams) Garlic powder - Spices


1/4 tsp Onion powder - Spices

Nutrition Facts1.6g Carbs11.7g Fat - 48%27g Protein - 49%225.1 Calories

Directions1. Melt butter in a large skillet over medium

high heat. Add chicken and sprinkle with garlic powder, seasoning salt and onion powder. Sauté about 10 to 15 minutes on each side, or until chicken is cooked through and juices run clear.

DINNER

Arctic Char with Orange VinaigrettePrep time: 15 minutesCook time: 15 minutes

Ingredients1/4 medium Scallions

6 oz Trout

1/2 tbsp Pistachio nuts

1/4 fruit Oranges

1/4 tbsp Lemon juice

3/4 tbsp Pistachio nuts


Directions1. Slice the scallions up and chop the

pistachios.

2. Preheat the broiler.

3. Put the fish skin side down on a pan that has been covered in foil. Spring it with salt and pepper lightly, then brush it with some olive oil.

4. Broil it 4-5 inches from the heat until cooked through, around 5-10 minutes.

5. Grate the zest from the orange and squeeze ¼ cup of the orange juice.

6. Mix together the orange juice, zest, lemon juice, 1/4 teaspoon salt and pinch of pepper, and then add the remaining two tablespoons of the nut oil slowly, then stir in the scallion.

7. Transfer the fillets to the plates, drizzle with some vinaigrette and lightly sprinkle nuts.

Day

4

BREAKFAST

Ham and Egg Mushroom CupsPrep time: 5 minutesCook time: 20 minutesOriginal recipe yields: 2 servingsServing size: 1 pan


1 piece whole (84 grams) Mushrooms - Portabella, raw

1/2 package, 2.5 oz Sliced ham - Extra lean




Directions1. Remove stem and clean out mushroom

cups with a damp cloth.

2. Rub olive oil on the outside of the mushrooms.

3. Line cup with ham, then crack an egg into each cup.

4. Sprinkle with black pepper and herbs to taste.

5. Bake for 20-30 min at 375F in Toaster Oven or preheated Oven.

LUNCH

Arugula Chicken SaladPrep time: 10 minutesCook time: 10 minutes

Ingredients1 tbsp Olive oil

10 medium Baby carrots

1/2 cup Red cabbage, chopped

1 cup Arugula

1 breast Chicken breast, bone and skin removed

2 tbsp Italian dressing

5 grams Sunflower seed kernels

Nutrition Facts16.5g Carbs - 13%24.6g Fat - 43%56g Protein - 44%516 Calories

Directions1. Cube the chicken breast, then pan fry the

cubed chicken in a non-stick pan with olive oil. Set aside and allow it to cool.

2. Chop red cabbage and baby carrots.

3. Add arugula, carrots, and cabbage to a large salad bowl.

4. Top salad with sunflower seeds (about 2 teaspoons worth) and cooked chicken.

5. Add your favorite dressing and enjoy.

DINNER

Mesquite Garlic TroutPrep time: 10 minutesCook time: 20 minutesOriginal recipe yields: 4 servings

Ingredients1/4 tsp Mesquite Seasoning

1/4 tsp (1.5 grams) Salt

8 oz (227 grams) Trout

1 tsp (2.8 grams) Garlic - Raw


Directions1. Pre-heat oven or outside grill to 450 °F

(220 °C).

2. Cut the head and tail off of a gutted, cleaned trout.

3. Place the minced garlic inside the open belly of the trout (add more than 4 teaspoons if preferred). Sprinkle mesquite seasoning and salt over the garlic and allow the belly to close naturally.

4. Place the trout onto a sheet of aluminum foil and wrap the foil loosely over the trout so that it is sealed, but in a tent fashion.

5. Place in the oven or grill for approximately 20 minutes.

6. Check to see if the meat flakes. Do not overcook.

Day

5

BREAKFAST

Egg White OmeletPrep time: 5 minutesCook time: 10 minutesOriginal recipe yields: 1 servingsServing size: 1 pan

Ingredients3 large (99 grams) Egg white - Raw, fresh eggs

1/4 cup (40 grams) Onions, chopped - Raw

1/4 cup (37.3 grams) Green bell pepper, chopped - Sweet, green, raw

2 tsp (9 grams) Coconut oil

2 tbsp (30 grams) Almond milk - Plain

Nutrition Facts7.2g Carbs - 18%9.6g Fat - 53%11.7g Protein - 29%160 Calories

Directions1. Dice the vegetables any way you would

like (feel free to use 1/2 cup of any lean, non-starchy vegetables. The nutrition will not change very much). Lightly sauté in coconut oil, then remove vegetables from the pan and set aside.

2. Whisk egg white to fluffy, then add almond milk to egg whites. Pour eggs into skillet and let bottom firm slightly.

3. Put vegetables into eggs. When partly cooked, fold egg over vegetables twice as you roll with your spatula into omelette form.

4. Done when eggs are cooked through. Plate and enjoy.

LUNCH

Pumpkin SmoothiePrep time: 3 minutesCook time: 0 minutesOriginal recipe yields: 1 servingsServing size: 1 glass

Ingredients1 cup (1” cubes) (116 grams) Pumpkin - Raw

1 cup (240 grams) Almond milk - Plain

1 medium (7” to 7-7/8” long) (118 grams) Banana - Raw

1 tbsp (20 grams) Maple syrups

1 tbsp (13 grams) Vanilla extract

1 tbsp (7.8 grams) Cinnamon - Spices, ground

1 tbsp (5.4 grams) Ginger - Spices, ground

1 tbsp (7 grams) Nutmeg - Spices, ground

1 tbsp (6.6 grams) Cloves - Spices, ground

1 tbsp (6 grams) Allspice - Spices, ground


Directions1. Plug in your blender and blend all

ingredients together until you get a smooth smoothie. Add Ice if you want ice depending on how smoothie like you want your drink to be.

DINNER

Sliced Steak with ArugulaPrep time: 10 minutesCook time: 10 minutes

Ingredients1/2 cloves Garlic, minced

1 1/4 cup Arugula

1/4 tsp Pepper

3/8 tbsp Red wine vinegar

1/5 tsp Pepper

1/4 tbsp Shallots, chopped

1/4 tsp Salt

1 tbsp Olive oil

3/8 tbsp Balsamic vinegar

1/4 tbsp Rosemary

4 oz Beef top sirloin


Directions1. Place the arugula on a large platter.

2. Heat oil with garlic and rosemary in a 12-inch heavy skillet over high heat, turning garlic once or twice, until garlic is golden, about 4 minutes. Discard garlic and rosemary.

3. Meanwhile, cut steak crosswise into 1/8-inch-thick slices and toss with 3/4 teaspoon salt and 1/2 teaspoon pepper. Add meat to skillet all at once and sauté over high heat, tossing with tongs to color evenly, about 1 minute for medium-rare. Arrange steak over arugula using tongs, then add shallot to oil in skillet along with vinegars and remaining 1/4 teaspoon each of salt and pepper and boil 2 minutes. Pour dressing over steak and serve immediately.

Day

6

BREAKFAST

Almond Flour PancakesPrep time: 5 minutesCook time: 10 minutesOriginal recipe yields: 4 servingsServing size: 1 pan

Ingredients1/4 cup (30 grams) Almond Flour

1/10 cup (14.8 grams) Water

1/2 extra large (28 grams) Egg - Whole, fresh eggs

1/4 tbsp (5 grams) Maple syrup


1/4 tsp (1.1 grams) Coconut oil

Nutrition Facts8.6g Carbs - 14%18.8g Fat -69%10.5g Protein - 17%242.7 Calories

Directions1. Stir almond flour, water, eggs, maple

syrup, and salt together in a bowl until batter is smooth.

2. Heat coconut oil in a skillet over medium heat. Drop batter by large spoonfuls onto the griddle, and cook until bubbles form and the edges are dry (about 3 to 5 minutes).

3. Flip and cook until browned on the other side (another 3 to 5 minutes). Repeat until you’ve used up all the batter, and enjoy with maple syrup on top.

4. Potential substitutions: vegetable oil or butter instead of coconut oil; regular or almond milk instead of water; honey instead of syrup.

LUNCH

Lamb Steaks with Artichoke SaladPrep time: 15 minutesCook time: 10 minutesOriginal recipe yields: 2 servings

Ingredients2 lamb leg steaks

1 garlic clove, crushed

1 tbsp olive oil, plus extra for drizzling

1/2 tsp smoked paprika

1 red chicory head, separated into leaves

280g jar chargrilled artichokes, mostly drained

1 French baguette

Butter (to taste)

Nutrition Facts5g Carbs45g Fat30g Protein544 Calories

Directions1. Put the lamb in a bowl with the garlic,

olive oil, paprika and some seasoning. Mix well then leave for 5 mins.

2. Tear the chicory leaves into pieces and mix with the artichokes and watercress. Drizzle over a little of the leftover artichoke liquid.

3. Heat a griddle pan or barbecue until smoking, then add the lamb. Cook for 5-6 mins, turning half way. Slice the lamb, arrange on top of the salad and pour over any juices. Serve with the baguette and butter, or place baguette in the oven at 350 degrees F for 5-10 minutes until warm.

DINNER

Avocado Stuffed BurgerPrep time: 10 minutesCook time: 15 minutesOriginal recipe yields: 6 servings

Ingredients1/3 lb (151 grams) Ground beef - 80% lean meat / 20% fat, raw

1/3 fruit (45.3 grams) Avocados, without skin and seed - California, raw

1/6 cup (9 grams) Sun-dried tomatoes

1/10 lemon yields (3.9 grams) Lemon juice - Raw

1/6 tsp (0.33 grams) Lemon zest

1/6 tbsp (1.1 grams) Pepper - Spices, black

1/3 tsp (2 grams) Salt - Table

Nutrition Facts10g Carbs | 37.5g Fat - 69%28.2g Protein - 23% | 486.4 Calories

Directions1. Preheat grill to medium-medium high heat.

2. Put ground beef in a large mixing bowl and add black pepper, 1 teaspoon salt, and the zest of one lemon. Mix well, then using your hands form into thin patties all the same size (you need them thin because you will be using two of them to make one patty). Make sure to make an even number of patties (tops and bottoms).

3. In separate bowl combine avocados, chopped sun dried tomatoes (no oil), lemon juice, and the remaining teaspoon of salt. Mash the avocado and mix ingredients well to get as smooth as you prefer.

4. Place your avocado mixture on top of the bottom of half of the burgers, ensuring you leave room to seal the burgers without it leaking out.

5. Place top patties over the top of your mixture and pinch the edges of your burgers together to seal all the way around.

6. Grill burgers to your liking, about 6-8 Minutes per side. Ensure you cook evenly on both sides of the burger or you will end up with an undercooked and an overcooked side. When done grilling, allow your burgers to rest for 10 minutes and then serve. You can use the rest of your avocado mixture to top your burgers.

Day

7

BREAKFAST

Breakfast Fruit SmoothiePrep time: 2 minutesCook time: 0 minutesOriginal recipe yields: 2 servingsServing size: 8 oz.

Ingredients1/2 cup (76 grams) Strawberries, halves - Raw

1/2 medium (7” to 7-7/8” long) (59 grams) Banana - Raw

1/2 cup (125 grams) Orange juice

Nutrition Facts33g Carbs - 91%0.6g Fat2g Protein135.4 Calories

Directions1. Just put all the ingredients in the blender

and blend until smooth. Optionally, blend with ice. Then drink and enjoy!

LUNCH

Chicken and Avocado SaladPrep time: 5 minutesCook time: 0 minutesOriginal recipe yields: 1 servings

Ingredients1 can (5 oz) yields (125 grams) Canned chicken - No broth

1/2 fruit (101 grams) Avocados - Raw, All commercial varieties

3 sprigs (6.7 grams) Fresh cilantro - Coriander leaves, raw

1/5 lime yields (8.8 grams) Lime juice - Raw


4 leaf (60 grams) Lettuce, large - Butterhead (includes boston and bibb types), raw

Nutrition Facts12g Carbs - 12%25g Fat - 55%34.6g Protein - 34%403.6 Calories

Directions1. Chop the cilantro, and combine the

chicken, avocado, cilantro, lime, and salt. (use only a squeeze of lime juice, and salt to taste).

2. Arrange the bib leaves, and serve the chicken salad on top

DINNER

Tuna Steaks with Cucumber RelishPrep time: 15 minutesCook time: 3-4 minutesOriginal recipe yields: 4 servings

Ingredients3 tbsp olive oil

4 tuna steaks, about 140g/5oz each

1/2 cucumber

2 spring onions, finely chopped

1 medium tomato, finely chopped

1/2 large red chili, seeded and finely chopped

1 tbsp olive oil

2 tbsp chopped parsley

1 tbsp lime or lemon juice


Directions1. Put the oil into a food bag and add the

tuna steaks. Rub well together and leave for 30 mins while you make the relish. Peel the cucumber, halve lengthways and scoop out the seeds. Chop the flesh into a small dice. Mix with the rest of the ingredients, seasoning to taste. Set aside.

2. To griddle: heat the pan to hot, then cook the steaks, turning after 2 mins, and cooking for another 2 mins each side depending on the thickness of the steaks. This kind of fish is best served slightly ‘pink’. Remove the steaks from the heat allow to stand for 3-5 mins, then spoon over the relish and serve.

Day

8

BREAKFAST

Cinnamon Apple BitesPrep time: 5 minutesCook time: 0 minutesOriginal recipe yields: 1 servings

Ingredients1 medium (3” dia) (161 grams) Apples - Without skin

1/2 tsp (1.3 grams) Cinnamon - Spices, ground

Nutrition Facts21.6g Carbs - 96%0.2g Fat0.5g Protein80.5 Calories

Directions1. Cut up apple (with or without skin - your

choice) into bite sized chunks.

2. Put the chopped apple into a container with a lid (ex. an empty margarine container).

3. Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.

4. Eat and enjoy immediately.

LUNCH

Seared Steak with Celery & PepperPrep time: 10 minutesCook time: 30 minutesOriginal recipe yields: 2 servings

Ingredients200g extra-lean fillet steaks

140g fresh spinach

Olive oil for coating

1 red onion, halved and sliced

2 garlic cloves, cut into slivers

400g can chopped tomatoes

2 celery sticks, sliced

25g pitted black kalamata olives, halved

1 tbsp caper

1/2 tsp dried oregano or 1 tbsp fresh

1 tsp balsamic vinegar


Directions1. For the caponata, add olive oil to a large,

wide non-stick pan, and add the onion and garlic. Cover and cook for 5 mins, stirring halfway through to brown them.

2. Tip in the tomatoes and a can of water, then stir in all the other caponata ingredients. Cover the pan and leave to simmer for 30 mins.

3. Heat a griddle or small non-stick frying pan. Generously grind black pepper over the steak and sear on both sides, about 3-7 mins in total, until cooked to your liking. Allow to rest while you wilt the spinach in a covered pan on a low heat.

4. Spoon the caponata onto 2 serving plates, top with the spinach, then slice the beef and arrange on top.

DINNER

Rosemary Chicken with French RatatouillePrep time: 15 minutesCook time: 40 minutesOriginal recipe yields: 4 servings

Ingredients1 Egg plant, cut into chunky pieces

2 Zucchini, sliced into half-moons

3 mixed peppers, deseeded and roughly chopped

2 tsp finely chopped rosemary, plus a few sprigs

2 large garlic cloves, crushed

3 tbsp olive oil

4 skinless, boneless chicken breasts

250g cherry or baby plum tomatoes, halved


Directions1. Heat oven to 200C/400F. In a large

roasting tin, toss together the egg plant, zucchini and peppers with half the chopped rosemary, half the garlic, 2 tbsp oil and some seasoning. Spread out the vegetables in an even layer, then roast in the oven for 20 mins.

2. Meanwhile, mix remaining rosemary, garlic and oil together. Slash each of the chicken breasts 4-5 times with a sharp knife, brush over the flavored oil, season and chill for 15 mins.

3. After veg have cooked for 20 mins, stir in the tomatoes. Make spaces in the roasting tin and nestle the chicken breasts amongst the vegetables. Place a rosemary sprig on top of each chicken breast. Return the tin to the oven for 18-20 mins, until the chicken is cooked through and the vegetables are lightly caramelized.

Day

9

BREAKFAST

Zucchini Hash BrownsPrep time: 5 minutesCook time: 10 minutesOriginal recipe yields: 1 servings

Ingredients1 large (50 grams) Egg - Whole, fresh eggs

1 tsp (3.2 grams) Garlic powder - Spices

1 tsp (2.3 grams) Onion powder - Spices

1 dash (0.10 grams) Pepper - Spices, black



1 cup (240 grams) Zucchini, mashed - Summer squash, includes skin, cooked, boiled, drained, withoutsalt


Directions1. Heat oil in skillet.

2. Mix together zucchini, slightly beaten eggs, salt, pepper, garlic powder and onion powder.

3. Drop by spoonfuls into the hot skillet.

4. After browning on one side flip and brown the other side.

LUNCH

Cacciatore chickenPrep time: 10 minutesCook time: 45 minutesOriginal recipe yields: 4 servings

Ingredients1 onion, sliced

2 garlic cloves, sliced

1 tsp olive oil

14oz can chopped tomatoes

2 tbsp chopped rosemary leaves

4 chicken breasts

small handful basil leaves

Vegetables to serve (your pick)


Directions1. Sauté the onion and garlic in the oil until

softened. Add the tomatoes, rosemary and seasoning, and cook for 10-15 mins until thickened.

2. Heat oven to 350F. Put the chicken on a baking tray, top with the sauce and bake for 15-20 mins until cooked through. Serve scattered with basil, ideally with veggies too.

DINNER

Italian-Style Beef StewPrep time: 10 minutesCook time: 20 minutesOriginal recipe yields: 4 servings

Ingredients1 onion, sliced

1 garlic clove, sliced

2 tbsp olive oil

10oz pack beef stir-fry strips, or use beef steak, thinly sliced

1 yellow pepper, sliced thin

14oz can chopped tomatoes

A spring of rosemary, chopped

A handful of pitted olives


DirectionsIn a large saucepan, cook onion and garlic in olive oil for 5 mins until softened and turning golden. Tip in the beef strips, pepper, tomatoes and rosemary, then bring to a boil. Simmer for 15 mins until the meat is cooked through, adding some boiling water if needed. Stir through the olives and serve with mashed potatoes.

Day

10

BREAKFAST

Cucumber Avocado SoupPrep time: 10 minutesCook time: 0 minutesOriginal recipe yields: 2 servings

Ingredients1 large (8-1/4” long) (280 grams) Cucumber - Peeled, raw

1/4 fruit (50.3 grams) Avocados - Raw, All commercial varieties

1/2 tsp (2.5 grams) Lemon juice - Raw

1/2 tsp (0.091 grams) Dill - Fresh

1/2 tbsp (0.50 grams) Fresh cilantro - Coriander leaves, raw


Directions1. Blend all the ingredients in a food

processor or blender and serve.

LUNCH

Seared Strip SteakPrep time: 2 minutesCook time: 8 minutesOriginal recipe yields: 1 servingsServing size: 1 steak

Ingredients1 steak (yield from 136 g raw meat) (108 grams) Beef steak - Tenderloin

1 tsp (6 grams) Salt - Table


1 tsp (4.5 grams) Olive oil - Salad or cooking


Directions1. Remove the steak from the refrigerator

and let it come to room temperature, about 30 to 45 minutes.

2. Season the steak on both sides with the salt and pepper. Rub both sides with the olive oil and set aside.

3. Heat a medium heavy-bottomed frying pan (not nonstick!) over high heat until very hot but not smoking, about 3 to 4 minutes. (If the pan gets too hot and starts to smoke, take it off the heat to cool a bit.) Place the steak in the pan and let it cook undisturbed until a dark crust forms on the bottom, about 3 to 4 minutes.

4. Flip the steak using tongs or a spatula and cook until it’s medium rare, about 3 to 4 minutes more. To check for doneness, use your finger to press on the steak: It should be firm around the edges but still give in the center. You can also use an instant-read thermometer; it should read about 125°F to 130°F.

5. Transfer the steak to a cutting board and let it rest for at least 5 minutes before serving.

DINNER

Grilled Italian Sausage with Peppers, Onions and ArugulaPrep time: 10 minutesCook time: 20 minutesOriginal recipe yields: 4 servings

Ingredients1/2 tbsp (6.8 grams) Olive oil - Salad or cooking

1/4 dash (0.10 grams) Salt - Table

3/4 tbsp (12 grams) Balsamic vinegar

1/2 large (2-1/4 per pound, approx 3-3/4” long (82 grams) Red bell pepper - Sweet, raw

1 cup (20 grams) Arugula - Raw

1/4 large (37.5 grams) Onions - Raw

3/4 tbsp (15.8 grams) Honey

114 1/4 grams Italian sausage - Sweet, links


Directions1. Preheat the grill. Mix together the

balsamic vinegar and honey in a small bowl and set aside.

2. Coat the onion, peppers and sausages with 2 tbsp. olive oil. Add a dash of salt to the peppers and onion. Coat the grill grates with a little olive oil. Put the onion wedges on the grill and cover the grill. Let the onions roast for 5 minutes, or until they are a little charred. Turn the onions and move them to a cooler part of the grill to finish.

3. If your grill has two levels, place the sausages on the top part of the grill and the peppers directly below them. Done this way, as the sausages drip juice and fat, it will fall on the peppers, flavoring them while simultaneously preventing flare-ups. If your grill does not have two levels, put the peppers on the hottest part of the grill and the sausages on the coolest. Cover and grill everything for 15 to 20 minutes or so, periodically checking and turning the sausages and peppers as needed. Towards the end of cooking, baste the sausages, peppers and onions with the honey and balsamic mixture.

4. When the sausages are cooked through and the peppers and onions cooked, remove them from the grill to a sheet pan or large bowl. If you want, pick off some or all of the charred skin on the peppers. Cut the peppers into long strips, and slice the root end off the onions to separate the pieces. Cut the sausages into thirds. Mix everything well in the pan or bowl.

5. To serve, place a bed of baby arugula on the serving plates and top with the sausage, peppers and onion.

Day

11

BREAKFAST

Practical Swirly Crustless QuichePrep time: 20 minutesCook time: 45 minutesOriginal recipe yields: 6 servingsServing size: 1 slice

Ingredients1/6 large (53.8 grams) Zucchini - Summer squash, includes skin, raw

1/3 large (7-1/4” to 8-/1/2” long) (24 grams) Carrots - Raw


1/6 tbsp butter or Bacon grease

Nutrition Facts4.8g Carbs13g Fat 60%15g Protein - 31%198.5 Calories

Directions1. Shred or grate the zucchini. Strain the

zucchini with a cheese cloth or strainer bag. Shred or grate the carrots.

2. Preheat oven to 375 degrees F. Grease a 9 x 13 inch baking dish with bacon

grease.

3. Mix together the zucchini, carrots, and eggs in a large bowl. Pour the mixture into the baking dish.

4. Bake for approximately 45 minutes or until the edges are brown. The quiche will puff up while baking and then deflate when removed from the oven.

LUNCH

Easy GrilledChicken TeriyakiPrep time: 15 minutesCook time: 15 minutesOriginal recipe yields: 4 servings

Ingredients1/2 breast (118 grams) Chicken breast, bone and skin removed - Broilers or fryers, meat only, raw

1/4 cup (72 grams) Teriyaki sauce - Ready-to-serve

1/10 cup (15.3 grams) Lemon juice - Raw

1/2 tsp (1.4 grams) Garlic - Raw

1/2 tsp (2.3 grams) Sesame oil - Salad or cooking

Nutrition Facts12.7g Carbs - 23%5.4g Fat - 22%31g Protein - 55%231 Calories

Directions1. Place chicken, teriyaki sauce, lemon

juice, garlic, and sesame oil in a large resealable plastic bag. Seal bag, and shake to coat. Place in refrigerator for 24 hours, turning every so often.

2. Preheat grill for high heat.

3. Lightly oil the grill grate. Remove chicken from bag, discarding any remaining marinade. Grill for 6 to 8 minutes each side, or until juices run clear when chicken is pierced with a fork.

DINNER

Peachy KeenChickenPrep time: 15 minutesCook time: 10 minutesOriginal recipe yields: 4 servings

Ingredients1/2 cup (111 grams) Peaches - Canned, heavy syrup, drained

1/8 tbsp (2.6 grams) Honey

1 half breast (118 grams) Chicken Breast, fillet - Broilers or fryers, meat only, raw


1/4 dash (0.025 grams) Pepper - Spices, black

1/4 dash (0.10 grams) Salt -Table


Directions1. Drain the peaches of syrup (1 can per 4

servings). Place the peaches in a food processor and process to a smooth puree. Add the oil and honey and process briefly to blend; transfer to a large resealable plastic bag. Add the chicken pieces and close, squeezing out the air. Chill for 15 minutes (or you can do it the day before).

2. Prepare the grill (gas grill at medium; charcoal grill arranged for indirect heat), heat a grill pan over medium heat, or preheat the broiler. Remove the chicken pieces from the bag and place on a plate. Season lightly with salt and pepper and transfer to the grill. Cover and cook until charred underneath, 4 to 5 minutes. Turn and cook until charred and firm when poked with a finger, 4 to 5 minutes more.

Day

12

BREAKFAST

Scrambled Eggs with Smoked Salmon and Lemon CreamPrep time: 20 minutesCook time: 20 minutesOriginal recipe yields: 2 servings

Ingredients1 oz (28.3 grams) Chinook salmon - Fish, smoked

3/8 tsp (1.9 grams) Lemon juice - Raw


1/8 tsp (0.17 grams) Thyme, ground - Spices, dried

1 tbsp (15 grams) Sour cream - Reduced fat

1/2 stalk (6 grams) Onions - Young green, tops only

1/8 tsp (0.25 grams) Lemon peel - Raw

1/2 tbsp (7.1 grams) Butter - Unsalted

Nutrition Facts2.5g Carbs19.8g Fat - 66%20.4g Protein - 30%274 Calories

Directions1. Thinly slice onion. Finely grate lemon

peel. Thinly slice smoked salmon.

2. Mix sour cream, fresh lemon juice, finely grated lemon peel, and chopped fresh thyme in small bowl. Season lemon cream to taste with salt and pepper.

3. Whisk eggs in medium bowl to blend; sprinkle with salt and pepper. Melt butter in medium nonstick skillet over medium heat. Add thinly sliced green onion and sauté 1 minute. Add eggs; cook until almost set, stirring often, about 1 minute. Divide scrambled eggs between plates. Top scrambled eggs with thinly sliced smoked salmon; drizzle with lemon cream and serve.

LUNCH

Chicken Stir-FryPrep time: 10 minutesCook time: 15 minutesOriginal recipe yields: 4 servings

Ingredients1/10 tsp (0.11 grams) Cayenne pepper - Spices, red or cayenne

1/2 breast (118 grams) Chicken breast, bone and skin removed - Broilers or fryers, meat only, raw

1/10 cup (15 grams) Chicken stock

1/4 cup (33.5 grams) Asparagus - Raw

1/4 cup (22.8 grams), Broccoli chopped - Raw

1/4 tsp (0.45 grams) Ginger - Spices, ground

1/2 cup sliced (32.5 grams) Mushrooms - Enoki, raw

1/4 medium (2.5 grams) Baby carrots - Baby, raw

1/4 extra large (14 grams) Egg - Whole, fresh eggs

Nutrition Facts6.5g Carbs - 13%4.9g Fat - 23%31g Protein - 64%196.2 Calories

Directions1. Heat the chicken stock or broth in a non-

stick wok over medium-high heat.

2. Cut the chicken into strips or chunks and add to the wok (or any other protein choice - tofu, lamb, beef, shrimp). Cook until almost done.

3. Add the vegetables, cayenne pepper and ginger, cook until tender.

4. Separately, quickly scramble the egg and then it mix through the stir-fry thoroughly.

5. Serve hot.

DINNER

Balsamic SalmonPrep time: 5 minutesCook time: 10 minutesOriginal recipe yields: 2 servings

Ingredients1/2 dash (0.20 grams) Salt - Table

1 tbsp (16 grams) Balsamic vinegar


1/2 tbsp (7.5 grams) Lemon juice - Canned or bottled

1/2 clove (1.5 grams) Garlic - Raw

4 oz (113 grams) Pink salmon - Fish, raw


Directions1. Combine olive oil, fresh garlic, lemon

juice, balsamic vinegar, and salt in a small bowl.

2. Coat salmon fillet on both sides with mixture.

3. Broil salmon in oven 4” from broiler for 4-6 minutes or until the fish flakes. If the fish is over 1” thick, you may have to turn once halfway through the broiling.

4. Serve with extra balsamic vinegar to taste.

Day

13

BREAKFAST

Gordon Ramsay's Scrambled EggsPrep time: 5 minutesCook time: 10 minutesOriginal recipe yields: 1 servingsServing size: 1 serving


1/2 tbsp Creme fraiche

2 tbsp (28.4 grams) Butter - Salted


Directions1. Crack your eggs into a heavy skillet/pan

with the butter.

2. With a spatula, mix the eggs in the pan over medium heat.

3. Make sure that you keep mixing the eggs in the pan to prevent from overcooking. Take it on/off the heat to cook it slower.

4. Once the egg has started to form, add the Crème fraîche to cool down the egg and prevent it from further cooking.

5. Season with salt and pepper then serve!

LUNCH

Shredded Brussels Sprouts with Chorizo and PaprikaPrep time: 10 minutesCook time: 15 minutesOriginal recipe yields: 6 servingsServing size: 1 dish

Ingredients1/5 cup (32.5 grams) Brussels sprouts -Cooked, boiled, drained, without salt

1 1/3 oz (37.8 grams) Pork and beef chorizo

1/3 tsp (1.5 grams) Olive oil - Salad or cooking

1/3 tsp (0.70 grams) Paprika - Spices

1 2/3 tbsp (16.7 grams) Shallots, chopped - Raw

1/6 cup Chicken Broth

1/10 cup (6.8 grams) Pistachio nuts - Nuts, dry roasted, without salt added

1/6 fruit (2-1/8” dia) (9.7 grams) Lemons - Raw, without peel

Nutrition Facts9.1g Carbs - 14%19.8g Fat - 67%13g Protein - 20%260.4 Calories

Directions1. Heat a large heavy pan over medium-

high heat and add the 2 teaspoons of olive oil and the chorizo. Cook over medium-high heat stirring often until the chorizo is crispy, about 5 minutes. Add the shallots and cook for another 2-3 minutes. Add the paprika and stir to coat everything, cooking an additional 2 minutes. Add the Brussels sprouts and cook for two minutes, stirring everything together. Add the chicken stock and stir well. Continue to stir and cook the Brussels sprouts another 5 minutes until the pan has cooked off the chicken stock and the Brussels sprouts are tender. Squeeze the lemons juice onto the sprouts and transfer them to a platter to serve. Sprinkle the dish with the pistachios and serve immediately.

DINNER

Lamb Chops with Smoky Eggplant SaladPrep time: 5 minutesCook time: 15 minutesOriginal recipe yields: 2 servings

Ingredients1 eggplant, thinly sliced lengthways

3 tbsp olive oil

4 lamb cutlets or chops, trimmed of fat

squeeze lemon juice

pinch paprika

2 tsp chopped dill

1 tbsp toasted pine nut


Directions1. Heat a large frying or griddle pan over

a high heat. Brush the eggplant slices with oil. Season, then fry until browned on both sides, about 8-10 mins. Remove from heat, then tear or chop into small pieces. Season with salt and pepper.

2. Griddle chops for 4 mins on each side for pink. To make the dressing, combine lemon juice, paprika and half the dill in a bowl.

3. Drizzle dressing over eggplant and toss. Divide between two plates and put chops on top, then scatter with pine nuts and the rest of the dill. Serve with salad and pitta bread.

Day

14

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