Accelerated

Body
Transformation
Club

7 Day Start Guide

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 METABOOST &
Beginner! ABTC
7 DAY GUIDE

Day 1

Exercise Breakfast Lunch Snack Dinner

Metabody: 5 & 2 Simple Almond Butter Toast Coconut

Lettuce Wraps
ABTC: Beginner 1 Frittata & Fruit Chicken
MetaTone: Arms 2
Legs 3

Day 2

Exercise Breakfast Lunch Snack Dinner

Metabody: 1 & 3 Anti Inflammatory Stir Fry Steak

Caprese Quinoa Salad Paleo Trail Mix
ABTC: 20 Min Walk Smoothie & Veggies
MetaTone: Core 2
Legs 1

Day 3

Exercise Breakfast Lunch Snack Dinner

Metabody: 5 & 6 Celery & Mushroom

Egg Omelette Turkey Roll Ups
ABTC: Beginner #2 Almond Butter Turkey Burger
MetaTone: Core 3
Legs 2
 Day 4

Exercise Breakfast Lunch Snack Dinner

Metabody: 2 & 3 Tropical Smoothie Veggie &

Healthy Chef Salad Crunchy Veggies
ABTC: 20 Min Walk Chicken Tzatziki
MetaTone: Arms 4
Core 1 Day 5

Exercise Breakfast Lunch Snack Dinner

Metabody: 4 & 1
Breakfast Burrito Pepperoni Pizza Apples & Almonds Garlic Shrimp
ABTC: Beginner #3
Wrap Bites & Veggies
MetaTone: Arms 1
Legs 4

Day 6

Exercise Breakfast Lunch Snack Dinner

Metabody: 5 & 3
ABTC: 20 Min Walk Chocolate Raspberry Roasted Red Loaded Zucchini Italian Chicken
MetaTone: Arms 3 Smoothie Pepper Soup Boats Bake
Core 4

Day 7

Exercise Breakfast Lunch Snack Dinner

Metabody: 4 & 6 Frozen Paleo Waldorph Salad Energy Bars White Bean
ABTC: Fun Day! Yogurt Sandwich
MetaTone: Fun Day! :)

*This is just to get you started! You can follow calendars or

go your own route!
 METABOOST &
Intermediate! ABTC
7 DAY GUIDE

Day 1

Exercise Breakfast Lunch Snack Dinner

Metabody: 5 & 2 Simple Almond Butter Toast Coconut

Lettuce Wraps
ABTC: Intermediate 1 Frittata & Fruit Chicken
MetaTone: Arms 2
Legs 3

Day 2

Exercise Breakfast Lunch Snack Dinner

Metabody: 1 & 3 Anti Inflammatory Stir Fry Steak

Caprese Quinoa Salad Paleo Trail Mix
ABTC: Intermediate 2 Smoothie & Veggies
MetaTone: Core 2
Legs 1

Day 3

Exercise Breakfast Lunch Snack Dinner

Metabody: 5 & 6 Celery & Mushroom

Egg Omelette Turkey Roll Ups
ABTC: Intermediate 3 Almond Butter Turkey Burger
MetaTone: Core 3
Legs 2
 Day 4

Exercise Breakfast Lunch Snack Dinner

Metabody: 2 & 3 Veggie &

Tropical Smoothie Healthy Chef Salad Crunchy Veggies
ABTC: 20 Min Walk Chicken Tzatziki
MetaTone: Arms 4
Core 1 Day 5

Exercise Breakfast Lunch Snack Dinner

Metabody: 4 & 1
Breakfast Burrito Pepperoni Pizza Apples & Almonds Garlic Shrimp
ABTC: Intermediate-
Wrap Bites & Veggies
ANY
MetaTone: Arms 1
Legs 4
Day 6

Exercise Breakfast Lunch Snack Dinner

Metabody: 5 & 3
ABTC: 20 Min Walk Chocolate Raspberry Roasted Red Loaded Zucchini Italian Chicken
MetaTone: Arms 3 Smoothie Pepper Soup Boats Bake
Core 4

Day 7

Exercise Breakfast Lunch Snack Dinner

Metabody: 4 & 6 Frozen Paleo Waldorph Salad Energy Bars White Bean
ABTC: Fun Day! Yogurt Sandwich
MetaTone: Fun Day! :)

*This is just to get you started! You can follow calendars or

go your own route!
 METABOOST &
Advanced! ABTC
7 DAY GUIDE

Day 1

Exercise Breakfast Lunch Snack Dinner

Metabody: 5 & 2 Simple Almond Butter Toast Coconut

Lettuce Wraps
ABTC: Advanced 1 Frittata & Fruit Chicken
MetaTone: Arms 2
Legs 3

Day 2

Exercise Breakfast Lunch Snack Dinner

Metabody: 1 & 3 Anti Inflammatory Stir Fry Steak

Caprese Quinoa Salad Paleo Trail Mix
ABTC: Advanced 2 Smoothie & Veggies
MetaTone: Core 2
Legs 1

Day 3

Exercise Breakfast Lunch Snack Dinner

Metabody: 5 & 6 Celery & Mushroom

Egg Omelette Turkey Roll Ups
ABTC: Advanced 3 Almond Butter Turkey Burger
MetaTone: Core 3
Legs 2
 Day 4

Exercise Breakfast Lunch Snack Dinner

Metabody: 2 & 3 Veggie &

Tropical Smoothie Healthy Chef Salad Crunchy Veggies
ABTC: Advanced- Chicken Tzatziki
ANY
MetaTone: Arms 4
Day 5
Core 1

Exercise Breakfast Lunch Snack Dinner

Metabody: 4 & 1
Breakfast Burrito Pepperoni Pizza Apples & Almonds Garlic Shrimp
ABTC: Advanced-
Wrap Bites & Veggies
ANY
MetaTone: Arms 1
Legs 4
Day 6

Exercise Breakfast Lunch Snack Dinner

Metabody: 5 & 3 Chocolate Raspberry Roasted Red Loaded Zucchini Italian Chicken
ABTC: 20 Min Walk Smoothie Pepper Soup Boats Bake
MetaTone: Arms 3
Core 4

Day 7

Exercise Breakfast Lunch Snack Dinner

Frozen Paleo White Bean

Metabody: 4 & 6 Waldorph Salad Energy Bars
Yogurt Sandwich
ABTC: Fun Day!
MetaTone: Fun Day! :)

*This is just to get you started! You can follow calendars or

go your own route!
DAY 1:
BREAKFAST | Simple Frittata | 2 SERVINGS
INGREDIENTS:
• 1 tbsp. coconut oil
• 5 oz. grass fed ground beef
• 1 cup broccoli
• 4 large eggs
• 2 tbsp. coconut milk
• 1 tsp sea salt
• Fresh ground black pepper to taste

INSTRUCTIONS:
1. Preheat oven to 350 and heat coconut oil in oven-safe skillet over medium heat.
2. Add beef until cooked.
3. Place broccoli in with the beef and cook until soft.
4. Crack eggs into a mixing bowl and add coconut milk, salt and pepper, and mix thoroughly.
5. Pour egg mixture into the skillet with the meat and veggies and cook 3-5 minutes or until bottom of
frittata is firm.
6. Transfer skillet to pre-heated oven and cook 10-15 minutes and turn the heat up to broil for
another 2 minutes at the end or until the frittata puffs up and is cooked thoroughly. Let cool,
transfer to plate, slice, and serve and/or save for leftovers.
DAY 1:
LUNCH | Lettuce Wraps | 1 SERVING
INGREDIENTS:
• 3 large pieces of romaine lettuce
• 4 slices turkey (or other nitrate-free deli meat)
• 1⁄2 avocado
• 1⁄2 cup black beans
• 1 sliced tomato
• Pinch of salt

INSTRUCTIONS:
1. On each piece of lettuce, arrange turkey, avocado, tomato and top with salt and pepper, if desired.
2. Roll together like a burrito, and enjoy!

SNACK | Almond Butter Toast & Fruit |

INGREDIENTS:
• 1 tbsp almond butter
• 1 piece gluten-free or sourdough bread slice (toasted or not)
• 1 piece seasonal fruit

INSTRUCTIONS:
1. Spread almond butter on bread and eat with fruit alongside.
DAY 1:
DINNER | Coconut Chicken | 2 SERVINGS
INGREDIENTS:
• 8 oz. boneless, skinless chicken breasts
• 1 bell pepper, diced
• 1 cup swiss chard, stems removed and chopped
• 1 cup cremini mushrooms, sliced
• 1⁄4 red onion, chopped
• 2 garlic cloves, minced
• 6 oz. light canned coconut milk
• 1 tbsp. coconut oil
• 1 tbsp. raw apple cider vinegar
• 1⁄2 tbsp. tapioca starch
• Salt and pepper to taste

INSTRUCTIONS:
1. Heat coconut oil in pan over medium-high heat.
2. Add onions and garlic, stirring constantly for 3-4 minutes, or until onions are soft.
3. Add mushrooms, pepper, and chicken. Cook until chicken is done (no pink showing) and vegetables
are tender.
4. Add vinegar and coconut milk, set aside 1⁄4 cup coconut milk.
5. Mix remainder of coconut milk in a jar with tapioca starch and shake until combined. Add to sauté
pan. Add chopped kale and bring everything to a boil for about 5 minutes and serve hot.
DAY 2:
BREAKFAST | Anti-Inflammatory Smoothie | 1 SERVING
INGREDIENTS:
• 1 cup unsweetened almond milk
• 1 carrot, chopped
• 1 medium apple, chopped preference
• 1 1⁄2 tbsp. freshly grated ginger root
• 1 egg to eat (on the side)
• 2 large handfuls of baby spinach

INSTRUCTIONS:
1. Blend all smoothie ingredients in a milk blender until smooth.
2. Cook egg depending on your preference, either poached or hard boiled to enjoy on the side with
your smoothie.
DAY 2:
LUNCH | Caprese Quinoa Salad | 2 SERVINGS
INGREDIENTS:
• 2 portions cooked quinoa (prepare ahead of time and chill)
• Remainder of filling from Caprese Salad Bowl from dinner
• 2 tbsp olive oil
• 2-3 tbsp balsamic vinegar

INSTRUCTIONS
1. In a large mixing bowl combine cooked quinoa, tomatoes, cucumbers, chicken, red onion, and fresh
chopped basil. Mix well.
2. In a small bowl, stir together olive oil and balsamic vinegar and drizzle over salad.
3. Portion out into 2 servings and enjoy.

SNACK | Paleo Trail Mix |

INGREDIENTS:
• 3⁄4 cup raw pumpkin seeds
• 1⁄2 cup almond, chopped
• 1/3 cup walnuts
• 1/3 cup pecans
• 1/3 cup pistachios
• 1/3 cup medjool dates, chopped (pits removed)
• 1⁄2 cup shredded coconut or coconut flakes, unsweetened
• 1 tbsp. coconut oil
• 2 tbsp. honey or maple syrup
• 1 1⁄2 tsp. cinnamon
• 1⁄4 tsp. sea salt

INSTRUCTIONS:
1. Preheat oven to 325F. Line 2 baking sheets with parchment paper and set aside.
2. In large mixing bowl, combine pumpkin seeds, almonds, walnuts, pecans, and shelled pistachios
with coconut oil, maple syrup, cinnamon, and sea salt. Spread the mixture over the baking sheets
evenly, in a single layer.
3. stirring and turning occasionally. Coconut flakes can be baked separately for 10-15 minutes. If you
have coconut flakes, add them at the end with no baking necessary.
4. Bake 30 minutes until golden brown
5. One serving equals about 1/3 cup.
DAY 2:
DINNER | Stir Fry Steak & Veggies | 1 SERVING
INGREDIENTS:
• 4 oz. grass-fed flank steak, cut into chunks
• 1⁄4 onion, chopped
• 1 garlic clove, chopped
• 1 cup asparagus, minced
• 1⁄2 cup cremini mushrooms, halved
• 1⁄2 tbsp. coconut oil
• 1 tsp. turmeric
• Salt and pepper to taste

INSTRUCTIONS:
1. Add coconut oil to sauté pan and turn to medium-high heat. Once hot, add all chopped veggies and
cook for about 10 minutes, stirring occasionally.
2. Add steak and stir constantly with veggies, until steak is tender and cooked through.
3. Add turmeric, salt, and pepper and serve.
DAY 3:
BREAKFAST | Egg Omelet | 2 SERVINGS
INGREDIENTS:
• 11⁄2 tsp. extra virgin olive oil
• 2-3 large eggs
• 3 egg whites
• 1⁄8 cup milk or lactose-free milk *optional
• 1⁄4 cup mushrooms
• 1⁄4 cup red peppers
• 1 green onion, chopped
• 1 cup spinach
• Salt and pepper to taste

INSTRUCTIONS:
1. Heat oil in small to medium-sized frying pan over medium-high heat.
2. In a medium-sized mixing bowl, whisk eggs with egg whites, and milk (optional). Add in dash of salt
and pepper.
3. Pour 1⁄2 (or 1/3 if making 3 omelets) into skillet coating the bottom. Add 1/3 or 1⁄2 mushrooms and
red peppers evenly to the eggs. As the eggs cook, push them towards the center allowing for the
runny parts to coat the bottom to further cook. Once the egg is set, add 1⁄2 or 1/3 spinach to the
center, and fold over one side over the other and transfer to plate.
4. Then cook the rest of the omelets.
DAY 3:
LUNCH | Turkey Roll Ups | 2-3 servings
INGREDIENTS:
• 10 slices of turkey slices

TOPPINGS:
• 1 avocado, sliced
• 3⁄4 cup grape tomatoes, halved
• 3⁄4 cup shredded cabbage
• 1-2 apples thinly slice or shredded

INSTRUCTIONS
1. Lay out slices of turkey and stuff with desired toppings. Roll and serve.

SNACK | Celery & Almond Butter | 1 SERVING

INGREDIENTS:
• 2-3 celery stalks, washed and cut into halves
• 1-2 tbsp. raw almond butter

INSTRUCTIONS:
1. Spread almond butter onto halved celery stalks and enjoy!
DAY 3:
DINNER | Mushroom Turkey Burger | 1 SERVING
INGREDIENTS:
• 2 Portobello Mushroom Caps
• 1⁄2 tbsp. Extra Virgin Olive Oil
• 1 clove garlic
• 1 tsp. oregano, basil, or other desired herbs (cilantro, chili peppers)
• Pinch of salt and pepper

TURKEY BURGER PATTY:

• 6oz. organic, grass-fed ground turkey or chicken
• 1 tbsp. Dijon Mustard
• 1 tsp. salt and pepper
• 1⁄4 cup dairy-free cheese

FIXINGS: AS DESIRED
• Mustard, sugar-free ketchup
• Fresh cut tomato, lettuce, onion, or other greens

INSTRUCTIONS:
1. Preheat grill to high.
2. In a large bowl, combine oil, garlic, and all spices.
3. Prep Portobello mushrooms by cleaning them, and scraping out the gills. Marinate with oil mixture
and set aside.
4. In a separate large mixing bowl, combine ingredient for the amount of burgers needed. Make sure
to multiply the recipe.
5. Add in all spices and mustard. Add dairy-free cheese if using.
6. Divide into portions for amount of burgers needed. Round and shape into burger patties.
7. Place Portobello mushrooms on grill and heat for about 4 min per side, or until desired texture. Set
aside.
8. Add burgers to grill and cook for about 5 min per side, or until cooked thoroughly.
9. Combine and prepare burger with desired fixings.
DAY 4:
BREAKFAST | Tropical Smoothie | 2 SERVINGS
INGREDIENTS:
• 1½ cup spinach
• 1 celery stalk
• ¼ piece of ginger, peeled
• 1 cup pineapple, chopped
• ½ mango, pitted
• ¾ cup coconut milk
• 2 tbsp coconut oil
• 3 tbsp chia seeds
• 1 tsp turmeric
• ½ tsp black pepper
• 2 tbsp raw honey- if desired
• 2 tbsp hemp hearts

INSTRUCTIONS:
1. In a blender or food processor add all ingredients except hemp hearts.
2. Blend until smooth, pour into two shaker bottles or cups. Then sprinkle with hemp hearts.
* Note: you can always add an extra ½ cup to 1 cup of greens (spinach), if desired.
DAY 4:
LUNCH | Healthy Chef Salad | 2 SERVINGS
INGREDIENTS:
• 4 hard-boiled eggs, cut in half
• 1 head of red leaf lettuce
• 2 slices of bacon, cooked and crumbled (nitrate free)
• 1⁄2lb. chicken breast, boneless, skinless
• 1⁄2 cup cherry tomatoes, cut in half
• 4 medium green onions, thinly sliced
• 2 medium celery stalks, diced
• 1 medium avocado, diced
• Olive oil and balsamic
• vinegar to taste as dressing

INSTRUCTIONS:
1. After hard-boiled eggs have cooled, remove shells.
2. Cook bacon and crumble.
3. Cook chicken in whichever way you prefer, or purchase a pre- roasted chicken. If cooking yourself,
bake in the oven at 350F for approximately 30 minutes, or until no pink is showing.
4. Wash and chop all vegetables.
5. Divide lettuce between two plates, top with vegetables, egg, avocado, chicken, and top with bacon
crumbles.
6. Sprinkle salad with a bit of olive oil and balsamic vinegar, salt, and pepper to taste.

SNACK | Crunchy Veggies |

SUGGESTIONS:
• carrots
• celery sticks
• raw peppers
• cucumber slices
DAY 4:
DINNER | Mediterranean Veggie & Chicken Tzatziki | 4 SERVINGS
INGREDIENTS:
• 1 1⁄4 lbs. boneless, skinless chicken thighs
• 1 zucchini, diced
• 1 large sweet potato, diced
• 1 red pepper, diced
• 1 small red onion, sliced
• 2 cups Brussels sprouts, halved
• 2 large beets, diced
• 1 cup cherry tomatoes
• 1⁄2 cup Kalamata olives
• 1⁄4 cup avocado oil
• 1 lemon, juice
• 1 lemon, cut into rounds to place over chicken
• 1⁄4 cup fresh herbs (basil, oregano), chopped finely
• Salt and pepper to taste

INSTRUCTIONS:
1. Preheat oven to 400F. Line baking sheet with parchment paper. Combine avocado oil, lemon juice,
garlic, herbs, salt, and pepper in a small mixing bowl. Mix well and set aside.
2. Prep all veggies. Place Brussels sprouts, potatoes, peppers, and onions on pan. Pour 1⁄2 dressing
over veggies to coat. Then make space to place chicken thighs on pan. Place rest of dressing on
chicken and over veggies. Top chicken with slices of lemon. Place pan in over for 15 minutes. Then
add tomatoes and Kalamata olives and return to oven.
3. Bake another 5-8 minutes until chicken is cooked thoroughly.

TZATZIKI SAUCE INGREDIENTS:

• 1/3 cup unsweetened coconut milk
• 1/3 cup mayo
• 1⁄2 cucumber, peeled and shredded with a grater
• 1⁄4 cup red onion, finely chopped
• 1 tbsp. lemon juice
• 1 tsp. garlic, minced
• 2 tsp. fresh dill
• Salt and pepper to taste
• While chicken is cooking, prep Tzatziki sauce.

TZATZIKI SAUCE INSTRUCTIONS:

1. Prep cucumber by squeezing excess water from shredded cucumber.
2. In a blender, mix together coconut milk or simply shake well. In a medium-sized mixing bowl, add all
ingredients. Let sit 10 minutes before serving.
* Coconut milk may be substituted with 1 container plain Greek yogurt.
DAY 5:
BREAKFAST | Breakfast Burrito Wrap | 2 SERVINGS
INGREDIENTS:
• 4 eggs
• 2 tbsp almond or coconut milk
• 1 tbsp olive oil
• 4 strips cooked bacon
• 1 tomato, sliced and halved
• ½ avocado, sliced
• 1 tbsp fresh cilantro, chopped
• 1/8 red onion diced finely

INSTRUCTIONS:
1. In a medium-sized mixing bowl, whisk eggs and milk together.
2. In a small to medium sized pan, heat oil over medium heat. Then pour ½ the egg mixture in the pan
and cover. Cook for 3 minutes. Then remove and transfer to a plate and cook the remaining mixture
the same.
3. Then divide ingredients between the two egg tortillas (bacon, tomato, avocado, cilantro, and red
onion). Add hot sauce if desired for an extra kick.
4. Option: you can always add other vegetables (ie. cooked mushrooms) or you can try making a
guacamole to add along with bacon.
DAY 5:
LUNCH | Pepperoni Pizza Bites | 4 SERVINGS
INGREDIENTS:
• 2 dozen slices (thick cut) of pepperoni/ salami
• 1 sweet yellow pepper, thinly diced
• 1 large tomato, diced into small pieces
• 1 small zucchini, or 1⁄2 regular size, diced into small pieces
• 1⁄2 cup natural pizza sauce
• 1 tbsp extra virgin olive oil
• 2 tbsp fresh basil, chopped
• 1 tsp fresh oregano, chopped
• 1/3 cup feta
• Salt and pepper to taste
• Chili flakes - sprinkle

INSTRUCTIONS:
1. Preheat oven to 375F.
2. You will need a muffin tin tray, with small muffin tins (24 count).
3. Place 1 piece of pepperoni in each tin, press to the bottom to form a bowl in the muffin tin.
4. In a large mixing bowl, add tomato, peppers, zucchini, olive oil, and fresh herbs. Mix well.
5. Then start filling muffin tins by adding a small spoonful of pizza sauce to each pepperoni cup. Then
evenly distribute vegetable and herb mixture.
6. Then evenly distribute feta (as desired) to each pepperoni cup.
7. Sprinkle salt, pepper, and chili flakes over tray.
8. Place in oven and bake for 8-12 minutes until pepperoni is crisp.
9. Serve hot and enjoy.

SNACK | Apples & Almonds | 2 SERVINGS

INGREDIENTS:
• 1 - 2 apples, sliced
• Divide into bowls and serve.
• 1⁄2 cup raw and roasted almonds (1/4 cup each)

INSTRUCTIONS:
1. Divide into bowls and serve.
DAY 5:
DINNER | Garlic Shrimp & Veggies | 4 SERVINGS
INGREDIENTS:
• 1lb shrimp, peeled
• 2 tbsp extra virgin olive oil for drizzle
• 2 tbsp melted coconut oil
• 2 cloves garlic, sliced
• 1 clove garlic, minced
• 2 onions, thinly sliced
• 1 head of broccoli, cut into florets
• 1 tsp red pepper chili flakes
• Salt and pepper to taste
• ¼ cup fresh parsley, chopped to garnish

INSTRUCTIONS:
1. Preheat oven to 400F.
2. Prep baking sheet with parchment paper.
3. 2 tbsp melted coconut oil
4. 2 cloves garlic, sliced
5. 1 clove garlic, minced
6. 2 onions, thinly sliced
7. 1 head of broccoli, cut into florets
8. 1 tsp red pepper chili flakes
9. Salt and pepper to taste
10. ¼ cup fresh parsley, chopped to garnish
11. Prep garlic marinade in bowl by adding 1 clove minced garlic, melted coconut oil, and shrimp. Stir
well and set aside.
12. Spread broccoli, onions, and sliced garlic evenly over baking sheet and drizzle over 1-2 tbsp of olive
oil. Then sprinkle salt and pepper over and place in oven for 10-12 minutes.
13. Then remove from oven. Add in shrimp evenly to mixture. Then sprinkle red pepper chili flakes
overtop. Place in oven to bake for another 6-8 minutes.
14. Remove from oven and let sit.
15. Serve even portion on plate and garnish with parsley.
DAY 6:
BREAKFAST | Chocolate Raspberry Smoothie | 1 SERVING
INGREDIENTS:
• 1 cup frozen raspberries
• 1 1⁄2 cup coconut water
• 1 cup frozen banana
• 1 1⁄2 cup unsweetened almond or coconut milk
• 1 tbsp. cacao powder

INSTRUCTIONS:
1. Simply blend and enjoy.
DAY 6:
LUNCH | Roasted Red Pepper Soup | 2 SERVINGS
+ LEFTOVERS

INGREDIENTS:
• 4 whole roasted red peppers
• 2 tbsp coconut oil
• ½ small onion, chopped
• 1 tsp chili pepper flakes
• ½ tsp cayenne
• 2 garlic cloves, minced
• ½ inch piece of ginger, chopped
• 1 cup coconut milk
• Salt and pepper to taste
• Parmesan cheese to top, optional

INSTRUCTIONS:
1. Using pre-roasted red peppers, or peppers you roast yourself, add to blender and pulse until
pureed.
2. Add onions, salt and pepper, ginger and spices and puree again.
3. In a large stockpot, heat oil over medium heat. Then add garlic and cook for 1-2 minutes stirring
constantly as to not burn.
4. Pour in red pepper blended mixture and bring to a boil. Then add in coconut milk until it starts to
boil. Reduce heat to a simmer.
5. Let simmer for about 5 minutes so flavors blend. Portion out and serve with some Parmesan cheese
on top.
DAY 6:
SNACK | Loaded Zucchini Boats | 2-3 SERVINGS
INGREDIENTS:
2 zucchinis
• 2 mushrooms, chopped
• 2 tbsp shredded cheese, optional
• 1 green onion, chopped
• 1 tbsp olive oil
• Dash of paprika or cayenne
• Salt and pepper
• Salsa to dip, as desired

INSTRUCTIONS:
1. Heat oven to 375F. Prepare baking sheet with parchment paper.
2. Remove ends of zucchini and then cut in half lengthwise. Then prepare “boats” by scooping out the
center.
3. You may want to cut into halves or thirds now width wise to make smaller portions. Determine
based on size of zucchini, you want to have 4-6 boats and 2-3 per person. Then place on baking
sheet scooped side facing up.
4. Drizzle over olive oil and salt and pepper.
5. In a small mixing bowl, coat mushroom pieces with paprika/ cayenne and then place on baking
sheet to the side of the zucchinis.
6. Place in oven and bake for 8 minutes. Then remove from heat and transfer mushroom slices to the
zucchinis. Top with cheese and place back into oven for another 5-10 minutes until cheese starts to
turn brown.
7. Then add chopped green onion and serve.
DAY 6:
DINNER | Italian Chicken Bake | 3-4 SERVINGS
INGREDIENTS:
• 8 boneless (skinless) chicken thighs
• 3-4 tbsp olive oil
• 3 cloves garlic, minced or chopped
• 1 green pepper, chopped
• ¼ red onion, chopped
• 4 Roma tomatoes, diced
• 4 tbsp fresh parsley, chopped
• 2 tbsp fresh basil, chopped
• 1 tbsp fresh oregano, chopped
• 1 tbsp fresh dill, chopped
• 2 tbsp fresh lemon
• Salt and pepper to taste

INSTRUCTIONS:
1. Preheat oven to 375F.
2. Use oil to coat chicken thighs and spread over pan (you won’t need all the oil for this step, but use
as needed).
3. In a small mixing bowl, combine 2 tbsp olive oil, lemon juice, and garlic. Stir well and pour over
chicken.
4. Spread veggies over pan evenly. Then spread herbs over pan evenly as well, coating veggies and
chicken.
5. Place in oven for about 35-40 min, or until chicken is cooked throughout. Remove chicken from pan
and place in warming tray or simply cover with foil to keep warm (sometimes warming trays can dry
out the chicken if left in there too long).
6. Place veggies back into oven. Will depend on desired texture, for slightly crispy veggies you may not
need to cook these any longer. Otherwise place back in oven for 5-8 min longer.
7. Serve and enjoy. Add salt and pepper to taste.
DAY 7:
BREAKFAST | Frozen Paleo Yogurt | 3-4 SERVINGS
INGREDIENTS:
• 2 cans full fat coconut milk
• 4 capsules probiotics
• 2 tbsp honey
• 4 hemp hearts
• 4 tbsp chia seeds
• 2-3 scoops protein powder (vanilla or chocolate flavor as desired)
• 3 tbsp granola
• Cheesecloth

INSTRUCTIONS:
1. In glass jar empty both cans full fat coconut milk (shake well).
2. Open probiotic capsules and mix into coconut milk using wooden spoon.
3. Cover with cheesecloth and elastic band, keep in warm place and let sit 24-48 hours. You may need
to test for desired consistency and taste.
4. Once it is set, add in honey, and stir well. Then add hemp hearts, chia seeds, and protein powder of
your choice. Stir well.
5. Prep square baking tray with wax paper/ parchment paper. Pour mixture into the tray and even out
with spatula. Then sprinkle granola overtop and place in freezer. Freeze for 6 hours.
6. Remove from freezer and break into pieces. Serve and enjoy.
DAY 7:
LUNCH | Waldorf Salad | 1 SERVING
INGREDIENTS:
• Half head of romaine or 1 cup of arugula
• 1 green apple cubed
• 1⁄2 cup unsweetened dried cranberries
• 1⁄4 cup diced yellow onion
• 4 oz. Alaskan wild salmon, canned or pre-cooked

INSTRUCTIONS:
1. Combine ingredients in a large bowl and serve immediately.

SNACK | Home-Made Energy Bars | 5-6 BARS

INGREDIENTS:
• 1 medium, banana (very ripe works best)
• 1⁄4 cup nuts (cashews, almonds, walnuts, etc.)
• 1/3 cup dried fruit of choice
• 1⁄4 cup seeds (pumpkin, sunflower, sesame, and/or use more nuts) 1⁄4 cup vanilla or chocolate pro-
tein powder
• 2 tbsp. arrowroot starch
• 1⁄2 cup almond flour

INSTRUCTIONS:
1. Mash banana with fork or your hands in a bowl.
2. Add almond flour and arrowroot starch and mix all together.
3. Mix in all dried fruit, nuts, seeds, almond flour, and protein powder, mixing evenly. Add mixture to
greased pan (use coconut oil, organic butter, or ghee), and bake at 275F for 30-40 minutes.
4. Remove and let cool before cutting into bars or squares.
DAY 7:
DINNER | White Bean Sandwich | 1 SERVING
INGREDIENTS:
• 1⁄2 can white beans, drained and rinsed with fresh water
• 1 tbsp. olive oil
• 3⁄4 tsp. sea salt
• 1⁄2 tsp. black pepper
• 1 slice of multi-grain or gluten-free bread
• 1⁄4 onion, sliced
• 1⁄2 carrot, thinly sliced
• 1⁄2 avocado, thinly sliced

INSTRUCTIONS:
1. Using the back of a fork, mash together white beans with olive oil, salt, and pepper until well
combined.
2. Lay bread slice flat and spread bean mixture on top.
3. Top bean mixture with onion, carrots, sprouts, and avocado. Get creative here too, adding any other
veggies or toppings you have around or sound good to you.
* Remember, you can always make this sandwich in a lettuce wrap instead.