the food intolerance solution · the food intolerance solution soy. 2 2017 eserved breakthrough...

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© 2017 Copyright, JJ Virgin and Associates. All Rights Reserved

JJVIRGIN.COM

CYCLE 2

CHALLENGE MEAL PLAN

THE FOOD INTOLERANCE SOLUTION

SOY

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CYCLE 2 | SOY CHALLENGE MEAL PLAN, SHOPPING LIST & RECIPES

HOW WAS YOUR VACATION?

You’ve given your body a 21-day vacation from exposure to the 7 high-FI foods!

Doesn’t it feel great?

Now it’s time to find out how to make that vacation last a lifetime by testing your

tolerance to soy, gluten, dairy, eggs, corn, and peanuts. (You won’t retest sweeten-

ers because we know without a doubt that they’re harmful to EVERYONE.)

Once you finish testing in Cycle 2, you can add back the foods that don’t cause

symptoms. After all, There’s no reason to unnecessarily limit your options, and that

can cause its own set of problems…

An important reminder…

If you have a reaction at any point in the week you’re challenging a high-FI food,

STOP THE CHALLENGE IMMEDIATELY. There no reason to continue to expose your

beautiful body to a food once you are clear that it causes you issues!

If a food causes problems, then you know to leave it out of your diet for at least the

next year, until you retest again.

Good luck!

ALL RECIPES AND SHOPPING LIST AMOUNTS ARE ENOUGH TO SERVE ONE PERSON FOR THE WEEK.

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CYCLE 2 | SOY CHALLENGE MEAL PLAN

Breakthrough Basic Shake

Turkey & Veggie Wrap

Asian Chicken Salad with Vegetable Fried Rice

Very Strawberry Smoothie

Asian Chicken Salad with Vegetable Fried Rice

Quinoa Fusilli with Cherry Tomatoes, Garlic, Basil, and Olive Oil

Peachy Sunrise Smoothie


Boca Burger Wrap, Summer Kale Salad, Spiced Roasted

Sweet Potato


Boca Burger Wrap with Avocado & Sweet Potato

Blackened Salmon with Sweet Potato on Summer Kale Salad

Very Strawberry Smoothie


Blackened Salmon & Kale Burritos

Peachy Sunrise Smoothie

Blackened Salmon, Roasted Vegetables on Summer Kale Salad

Mushroom Beef Stew & Chicory Lettuce Salad


Mushroom Beef Stew & Chicory Lettuce Salad

Mushroom Beef Stew & Classic Greek Salad

If you’re vegetarian or vegan, feel free to use any of the recipes or substitutions

suggested in the Breakthrough Vegan Guide.

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

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CYCLE 2 | SOY CHALLENGE SHOPPING LIST

PANTRYJJ Virgin Store___ JJ Virgin All-In-One Protein Shake (your choice of flavor and protein type)

___ JJ Virgin Extra Fiber

___ JJ Virgin Sprinkles

Dry Goods___ 1 package corn-free brown rice tortillas

___ unsweetened coconut milk

___ unsweetened vanilla almond milk

___ chia seeds

___ almond butter

___ slivered almonds

___ brown rice

___ walnuts

___ arrowroot starch

___ tomato paste

___ low-sodium beef broth

___ gluten-free yellow mustard

___ 8 oz. quinoa fusilli pasta

___ 1 can organic no-salt-added cannellini beans

Oil & Seasonings

___ almond extract

___ macadamia nut oil

___ coconut oil

___ olive oil

___ red palm fruit oil

___ rice wine vinegar (unseasoned)

___ sea salt

___ black pepper

___ smoked paprika

___ sweet paprika

___ coconut aminos

___ cayenne pepper

___ chili powder

___ crushed red pepper flakes

___ ground coriander

___ ground cumin

___ dried thyme

___ dry red wine

___ sherry vinegar

https://jjvirginstore.com/collections/shakes?utm_source=bfiop-meal-plan&utm_medium=text-link&utm_campaign=drive-to-store&utm_term=shake-collection

https://jjvirginstore.com/collections/supplements/products/extra-fiber?utm_source=bfiop-meal-plan&utm_medium=text-link&utm_campaign=drive-to-store&utm_term=extra-fiber

https://jjvirginstore.com/collections/supplements/products/virgin-sprinkles?utm_source=bfiop-meal-plan&utm_medium=text-link&utm_campaign=drive-to-store&utm_term=sprinkles

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FRIDGE & FREEZERProduce___ 1 bunch celery

___ 3 cups frisee lettuce

___ 2 heads chicory root or endive

___ 4 cups shredded cabbage (look for slaw

mix in the produce aisle)

___ 1 head Romaine lettuce

___ 1 head butter lettuce

___ 2 large bunches kale

___ 1 small bunch fresh rosemary

___ 1 small bunch fresh oregano

___ 1 small bunch fresh thyme

___ 1 small bunch fresh basil

___ 2 cucumbers

___ 6 cups baby spinach

___ 1 yellow bell pepper

___ 3 medium onions

CYCLE 2 | SOY CHALLENGE SHOPPING LIST

___ 2 shallots

___ 5 green onions

___ 1 red onion

___ 4 inch piece fresh ginger

___ 2 heads garlic

___ 4 ounces snow peas

___ 1/2 cup organic green peas

___ 1 medium plum tomato

___ 2 large heirloom tomatoes

___ 1/2 cup cherry tomatoes

___ 2 pints grape tomatoes

___ 5 avocados

___ 5 lemons

___ 3 medium sweet potatoes

___ 8 ounces white mushrooms

___ 4 ounces shiitake mushrooms

Meat___ 6-8 ounces cooked turkey breast

___ 8 ounces cooked chicken breast

___ 4 (6-ounce) wild salmon fillets

___ 1 pound grass-fed beef round roast

Frozen___ frozen organic mixed berries

___ frozen organic strawberries

___ frozen organic peach slices

___ 1 package Boca Burgers

___ 1 cup edamame

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CYCLE 2 | SOY CHALLENGE RECIPES

• 2 scoops JJ Virgin All-In-One Protein Shake

(your choice of flavor and protein type)

• 2 tsp JJ Virgin Extra Fiber or 1 Tbsp chia seeds

• 1 cup frozen mixed berries

• 1/2 cup fresh baby spinach

• 8 oz. unsweetened coconut milk

• 1 Tbsp coconut oil

BASIC BREAKTHROUGH SHAKE

Blend ingredients well in blender. You can thin your shake by adding water or thicken it by adding ice cubes. Enjoy!

MAKES 1 SERVING

SHAKES



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• 2 scoops JJ Virgin All-In-One Protein Shake (your choice of flavor and protein type)

• 2 tsp JJ Virgin Extra Fiber

• 1 cup frozen organic strawberries

• 1/2 small avocado

• 1/2 cup fresh baby spinach leaves

• 1 tsp real vanilla extract

• 8 oz. unsweetened vanilla almond milk

• 2 scoops JJ Virgin All-In-One Protein Shake (your choice of flavor and protein type)

• 1 cup organic frozen peach slices

• 1/2 small avocado, peeled and pitted

• 1/2 cup fresh baby spinach leaves

• 1 Tbsp chia seeds

• 1/2 tsp peeled, grated fresh ginger

• 1/4 tsp ground cinnamon

• 8 oz. unsweetened almond milk

MAKES 1 SERVING

VERYSTRAWBERRY SMOOTHIE

Blend ingredients well in blender. Your smooothie can be thickened by adding ice cubes or thinned by adding cold water. Yummy!

MAKES 1 SERVING

PEACHY SUNRISE SMOOTHIE

Blend ingredients well in blender. Your

smoothie can be thickened by adding

ice cubes or thinned by adding cold wa-

ter. Good morning!

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• 1 yellow bell pepper, cut into strips

• 1/2 medium onion, cut into wedges

• 1/3 Tbsp olive oil

• 1/2 Tbsp lemon juice

• 1 tsp chopped fresh rosemary

• 1 brown rice tortilla

• 6-8 ounces cooked turkey breast

• 1 cup baby spinach

TURKEY AND VEGGIE WRAP

MAKES 1 SERVING

Preheat the oven to 350F.

In a large bowl, mix the bell pepper and onion.

Drizzle with the oil and lemon juice, while toss-

ing to coat the ingredients. Place in a glass

baking dish and sprinkle with rosemary.

Bake in the oven for 20-30 minutes, or until

the vegetables are soft. Remove from the

oven and cool slightly.

To assemble the wrap, place a tortilla on a

plate. Place the turkey on the tortilla and top

with half the roasted vegetables and one cup

of spinach. Wrap and enjoy!

Recipe by Emily Garvin from The Virgin Diet Collaborative Cookbook

MONDAY

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ASIAN CHICKEN SALAD

MAKES 2 SERVINGS

SALAD

• 4 cups shredded cabbage (look for slaw

mix in the produce aisle)

• 8 ounces cooked chicken breast, chopped

• 1 cup edamame

• 2 diced green onions

• 2 Tbsp slivered almonds

DRESSING

• 2 Tbsp sesame oil

• 2 Tbsp rice wine vinegar

• sea salt to taste

• freshly ground black pepper to taste

• JJ Virgin Sprinkles to taste

Divide the salad ingredients and dressing into

two portions so you have lunch for Tuesday

ready to go. Arrange the first 5 ingredients

into a salad. Mix the remaining ingredients

together and toss with the salad.

Serve with 1 portion Vegetable Fried Rice

(recipe below).

Originally published in The Virgin Diet, Harlequin, 2012

VEGETABLE FRIED RICE

• 1-1/2 Tbsp palm fruit oil or coconut oil

• 1 small onion

• 1 Tbsp grated fresh ginger

• 2 cloves garlic, minced

• 4 ounces snow peas

• 1 medium plum tomato, seeded and chopped

• 3 cups cold cooked brown rice

• 2-1/2 Tbsp coconut aminos

• 3 green onions, chopped

Heat the oil in a large nonstick skillet over

medium-high heat. Add the onion, ginger,

and garlic; cook, stirring, for 1 minute. Add

the snow peas and cook until they are bright

green, about 1 minute.

Add the tomato and cook for 1 minute. Stir in

the rice and cook, stirring, until it is heated

through, about 2 minutes. Add the coconut

aminos and green onions, and cook for 30

seconds.

Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014

MAKES 4 SERVINGS DIVIDE INTO 4 PORTIONS

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https://jjvirginstore.com/collections/supplements/products/virgin-sprinkles?utm_source=bfiop-meal-plan&utm_medium=text-link&utm_campaign=drive-to-store&utm_term=sprinkles

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QUINOA FUSILLI WITH CHERRY TOMATOES, GARLIC, BASIL, AND OLIVE OIL

MAKES 4 SERVINGS

• 8 oz. quinoa fusilli pasta

• 1/4 cup olive oil

• 4 cloves garlic

• 1/4 tsp crushed red pepper flakes (or more

to taste)

• 2 pints grape tomatoes, halved

• 1 cup organic no-salt-added cannellini beans,

drained and rinsed

• 1/2 cup organic green peas, cooked

• 1/2 cup thinly sliced fresh basil

• 1/2 tsp sea salt

Bring a large pot of lightly salted water to a

boil. Add the pasta and cook according to the

directions.

While the pasta is cooking, heat the oil in a

large nonstick skillet over medium-high heat.

Add the garlic and pepper flakes and cook,

stirring, until fragrant, about 30 seconds.

Add the grape tomatoes and cook, stirring

occasionally, until softened, 6 to 7 minutes.

Stir in the beans and peas and cook for 1 minute.

Drain the pasta and add it to the tomato mixture.

Cook, tossing, until hot, 1 minute. Remove

from the heat and stir in the basil and salt.

TUESDAY


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BOCA BURGER WRAPS

• 2 BOCA burgers or other soy-based,

gluten-free burger

• gluten-free mustard

• 4 thick slices tomato

• 1/4 of an avocado, sliced

• 2 large leaves of butter lettuce

Heat the burgers as directed. Spread mustard

on the burgers, put a tomato slice on the top

and bottom of each, top with avocado and

wrap with leaves of lettuce.

MAKES 1 SERVING

WEDNESDAY


INGREDIENTS ARE DOUBLED ON YOUR SHOPPING LIST FOR TOMORROW’S WRAP

MAKES 4 SERVINGS

SUMMER KALE SALAD

• 1/4 cup lemon juice

• 1 tsp chopped, fresh oregano

• 1/4 cup extra-virgin olive oil

• 1 tsp minced shallots

• 1/2 tsp gluten-free stone ground mustard

• 2 large bunches washed, chopped

1/4” thick organic kale

• 1/4 cup halved Heirloom cherry tomatoes

• 1/2 cup finely chopped walnuts

In a small bowl, whisk together the lemon

juice, oregano, olive oil, shallots and mustard

until well combined.

To assemble the salad, lightly toss the kale

with the vinaigrette. Top with the Heirloom

tomatoes and walnuts.


DIVIDE SALAD AND DRESSING SEPARATELY INTO 4 SERVINGS FOR USE OVER TWO DAYS

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SPICE ROASTED SWEET POTATOES

MAKES 4 SERVINGS

• 2 medium sweet potatoes

• 4 tsp olive oil or palm fruit oil

• 1/2 tsp chili powder

• 1/2 tsp ground coriander

• 1/4 tsp paprika


• 1/4 tsp freshly ground black pepper

Cut the potatoes in half lengthwise, then

across into ó inch-thick slices. Combine with

the oil in a bowl and toss to coat. Combine

the chili powder, coriander, paprika, salt, and

pepper in a small bowl; toss with the potatoes.

Arrange the potatoes in a single layer on

the prepared baking sheet. Roast, turning

occasionally, until browned and tender, 22 to

24 minutes.


DIVIDE INTO 4 PORTIONS FOR USEOVER TWO DAYS

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Combine the smoked and sweet paprika, cumin, coriander, thyme, salt, and cayenne in a small bowl. Rub the mixture over the salmon fillets.

Heat the oil in a large nonstick skillet over medium -high heat. Add the salmon and cook for 4 to 5 minutes per side, until the fish flakes easily with a fork. Serve with the lemon wedges.

TO MAKE BLACKENED SALMON WITH SWEET POTATO ON SUMMER KALE SALADPlace one portion of the Summer Kale Salad on a plate. Top with one portion of the Spice Roasted Sweet Potatoes, and one portion of the Blackened Salmon. Garnish with 1/4 of an avocado and enjoy.

• 1/2 tsp smoked paprika

• 1/2 tsp sweet paprika

• 1/2 tsp ground cumin

• 1/2 tsp ground coriander

• 1/4 tsp dried thyme


• 1/4 tsp cayenne pepper

• 4 (6-ounce) wild salmon fillets, such

as king or sockeye

• 1 Tbsp olive oil

• lemon wedges, for serving

MAKES 4 SERVINGS

BLACKENED SALMON


THURSDAY

WRAPPED BOCA BURGERS WITH AVOCADO & SWEET POTATOPlace two butter lettuce leaves on a plate and top each with a half serving of the sweet potato

and a half serving of the kale salad. Top each with a half (or a whole if you need more) cooked

Boca Burger or other gluten free, soy based veggie pattie. Top with 1/4 avocado sliced and enjoy.

DIVIDE INTO 4 PORTIONS FOR USEOVER TWO DAYS

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MUSHROOM AND BEEF STEW

• 1 pound grass-fed beef round roast, cut

into 1-inch cubes


• 1/2 tsp freshly ground black pepper

• 2 Tbsp arrowroot

• 2 Tbsp macadamia nut oil

• 1 large onion, coarsely chopped (about

1-1/2 cups)

• 8 ounces white mushrooms, sliced

• 4 ounces shiitake mushrooms, stemmed

and sliced

• 1 Tbsp fresh thyme leaves

• 4 garlic cloves, minced

• 3 celery stalks, minced

• 2/3 cup dry red wine

• 3 Tbsp tomato paste

• 2 cups organic low-sodium beef broth

• 1 small sweet potato (6 ounces), peeled

and cut into 3/4-inch cubes

Season the beef with 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper in a medium bowl. Add the arrowroot and toss well to coat.

Heat 1 tablespoon of the oil in a Dutch oven over medium-high heat. Add the beef and cook, turning occasionally, until browned, 4 to 5 minutes. Transfer to a plate.

Return the Dutch oven to the stove and heat the remaining 1 tablespoon oil over medium heat.Add the onion, mushrooms, and thyme and cook, stirring occasionally, until slightly browned, 8 to 9 minutes. Stir in the garlic and celery and cook for 2 minutes. Stir in the wine and tomato paste and bring to a boil; cook for 1 minute. Add the broth and the reserved beef, and return to a boil.

Immediately reduce the heat to medium-low, cover the pan, and simmer gently until the beef is nearly tender, about 40 minutes.

Stir in the sweet potato and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper, and return to a gentle simmer. Cook until the beef and potato are tender, about 20 minutes.

SATURDAY


FRIDAY

BLACKENED SALMON AND KALE BURRITOS

DIVIDE INTO 4 PORTIONS FOR USEOVER TWO DAYSMAKES 4 SERVINGS

Place one portion of each of the Blackened Salmon, the Spiced Sweet Potatoes and the Summer

Kale Salad on a warmed brown rice tortilla. Add 1/4 avocado and roll closed to enjoy.

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CHICORY LETTUCE SALAD

MAKES 2 SERVINGS

• 3 cups frisee lettuce

• 1 cup chicory lettuce

• 1/4 cup extra-virgin olive oil

• 1 Tbsp sherry vinegar

• 1 tsp minced shallots

Blend the lettuces in a large bowl.In a small

bowl, mix the olive oil, vinegar and shallots.

Lightly toss the salad with this mix.


CLASSIC GREEK SALAD

MAKES 2 SERVINGS

• 2 cucumbers, sliced into rounds and then

quartered

• 1 cup thinly shaved red onion

• 1 diced, large Heirloom tomato

• 1 tsp extra-virgin olive oil

• 1 tsp apple cider or sherry vinegar

Mix together in a medium bowl and serve.


SUNDAY

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Copyright © 2017 JJ Virgin & Associates, Inc. All rights reserved.

The contents of the Cycle 2 Soy Challenge Meal Plan are for your personal use only and are subject to the Terms And Conditions at www.jjvirgin.com. The recipes have not been reviewed or approved by any government, health care organizations, or physician. Recipes must be prepared according to provided instructions. Consult your primary health care provider with any related questions concerning your personal nutrition and fitness needs and the suitability of any recipes in light of your personal physical condition and circumstances.

JJ Virgin and JJVA assume no responsibility for errors or omissions that may appear in this publication. While all attempts have been made to verify information provided in this publication, neither the Authors nor the Publisher assume any responsibility for errors, inaccuracies, or omissions.

Neither JJ Virgin nor JJVA render medical advice. This ebook offers health, fitness, and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, pro-fessional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health care professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your health care professional because of something you may have read in this book. The use of any information is solely at your own risk.

This information has not been evaluated by the FDA and is not intended to treat, diagnose, cure, or prevent any disease. This information is not intended as a substitute for the advice or medical care of a qualified healthcare professional, and you should seek the advice of your health care professional before undertaking any dietary or lifestyle changes.

the food intolerance solution · the food intolerance solution soy. 2 2017 eserved breakthrough...

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