Change your life in 30 days Week 1

 

 

 

 

 

 

 

 

 

 

 

Monday
Breakfast: 2-4 Poached eggs, almonds, small piece of fruit or berries
Lunch: Chicken Fajita Salad*
Snack: 20z Chicken, apple, few avocado slices
Dinner: Grilled Salmon*, Roasted Green Beans*, side salad

Tuesday
Breakfast: Leftover salmon, walnuts
Lunch: Lettuce, tomato, onion, and condiments of your choice over 1-2 Burger Patties*, orange, almonds
Snack: Jerky, macadamia nuts
Dinner: Rotisserie Chicken, Steamed Broccoli*, side salad

Wednesday
Breakfast: Leftover chicken w/salsa, 1/2 avocado
Lunch: Tuna and Cabbage Salad*
Snack: Remainder of tuna and cabbage salad
Dinner: Crock Pot Pork Loin, tomato sauce, zucchini, chopped cauliflower, basil. Make a large portion, leftovers will be used for several meals.

Thursday
Breakfast: Slice of ham, 2-3 scrambled eggs, fruit
Lunch: Leftover pork loin.
Snack: 2 Hard-boiled eggs, slmonds
Dinner: Stir-Fry Beef Salad*, Serve over bed of greens with balsamic vingar

Friday
Breakfast: Sasage Stir-Fry Breakfast*
Lunch: Easy Ceviche*
Snack: 2oz Chicken, apple
Dinner: Spaghetti Squash or Kelp Noodles Spaghetti*: cook either choice with marinara sauce, ground meat, olive oil

Saturday
Breakfast: Chicken Apple Hash* (Delicious)
Lunch: 5-6 oz deli turkey, 1/2 lb steamed broccoli, drizzle with olive oil
Snack: 2-3oz turkey, carrot sticks, almonds
Dinner: Indian Style Slaw*, leftover pork loin, side salad with olive oil

Sunday
Breakfast: Western Omelet*, Sweet Potato Hash*
Lunch: Lamb Patties*, Tomato, Lettuce, Strawberries
Snack: Turkey, avocado
Dinner: Halibut*, roasted Asparagus*, Berries with balsamic vinegar*

Week 1 Cookbook

Chicken Fajita Salad

• 1 tsbp olive oil
• 1/4 cup sliced onion
• 1 lb skinless chicken breast
• 1/2 tsp cumin
• 2 tsp oregano
• 1 cup chopped bell peppers
• red leaf lettuce
• 1-2 tomatoes
• 1 avocado

Add olive oil to a skillet, Heat over medium, Add sliced onions, saute until soft. Add the Chicken, cut into strips, Add the cumin and oregano, saute, tossing often. Add the bell peppers when the chicken has browned.  Wash and shred the lettuce, Add the tomatoes, toss, Serve the Salad on two plates, top with the chicken fajita mix. Add the sliced avacado.

If you are taking this to work, assemble the salad into a container with a lid. Save some of the Fajita mix for leftovers, use only 1/4 to 1/3 of the chicken saute for each of the salads you prepare.

 

Grilled Salmon

• coconut oil
• 1 lb Salmon (wild-Caught)
• 2 Tbsp pecans
• 2 tsp rosemary
• sea salt

Preheat the oven to 350 degrees. Add a bit fo coconut oil to baking pan, coat well. Lay the salmon in the pan skin side down. Chop the pecans, Sprinkle the pecans, rosemary, and sea salt over your fish, then bake for 12-15 min. Make sure it flakes easily with a fork: be sure to check the middle portion of the salmon.

Roasted Green Beans

• 1lb Green beans
• 1 tbsp olive oil
• 1 tbsp thyme

Chop the end off the beas. Place theminto a raosting pan, add the olive oil and thyme. Toss untill they are coated well, then roast in the oven at 350 degrees for 20 min. Check them occasionlly, tiossing several times.

 

Burger Patties

• 1 lb ground beef or turkey
• 1 tsp olive oil

Form the meat into 4 patties. We’ll keep these simple, not adding eggs or spiceces, but you may do this if you like.

Add the oil to a skillet over medium heat, then cook the patties, turning often. Add the veggies and condiments of your choice.

Steamed Broccoli

• 1-2 lbs Broccoli
• water

Cut the broccoli into individual florets. Add to your steamer basket, then add water to the bottom. Cover and cook over medium high until softened, around 8-10 min. Remove and serve.

Tuna and Cabbage Salad

• 3-4 cups shredded cabbage
• 1 can tuna (6.5oz)
• 1 tbsp toasted seasme oil

Shred the cabbage into a bowl. Top with the tuna, drizzle olive oil.

Slow Cooker Pork Loin

• 3 lbs pork loin
• 1 can tomato sauce (12oz)
• 2+ cups sliced zucchini
• 4 cups chopped cauliflower florets
• 1-2 tbsp basil

Add all of the ingredients to a large Crock-Pot. Cook on low for 6-7 hours, then enjoy.

Stir-Fry Beef Salad

• 2 tsp olive oil
• 3/4 cup sliced onion
• 1 lb beef tip steak, sliced into thin strips
• 1 tbsp wheat-free tamari soy sauce
• 1-2 cups sliced bell peppers
• 1 bag of mixed greens
• balsamic vinegar

Add olive oil to a skillet. Heat  sliced onions, saute until soft. Add the beef and the tamari, tossing often. Add the bell peppers when the beef has browned.

To save time, use a bag of mixed greens. Add to your plates, then top with the stir fry meat. Add balsamic vinegar and more olive oil to taste.

 

Sausage Stir-Fry Breakfast

• 1-3 tsp olive oil
• 1/2 cup diced onions
• 1/2 lb sasages, sliced (no nitrates)
• 4 cups of spinach or other greens

 

Add olive oil to skillet. Heat over medium. Add diced onions, saute until soft. Add the sausage, cook until browned, tossing occasionally. Add the greens, reduce the heat to medium-low and cover. Serve when the greens are wilted and soft.

Other options: top with 1-2 eggs over easy, or serve with salsa

Easy Ceviche

• 10 oz tail-off, preecooked shrimp
• 2 cups low sugar marinara sauce
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp basil

Rinse the shrimp, divide  between two bowls, Pour half of the marinara sauce over each bowl of shrimp, then drizzle each with 1 tbsp of both olive oil and lemon juice. Sprinkle with the basil. Enjoy!

 

Spaghetti

1 lb ground beef or turkey

1 tbsp olive oil

1 (12 oz) package of kelp noodles, or one spaghetti squash

1-2 cups marinara sauce

1-2 cloves crushed garlic

Brown the meat in the olive oil using a large skillet. Once the meat is browned, add the noodles (or cooked spaghetti squash, see below) and the marninara sauce. Stir and bring to a simd garlic just simmer. Add the crushed garlic just before serving to maximize the health benefits.

If using spaghetti squash: Preheat the oven to 375 degrees. Carefully

split the squash lengthwise, then dig out the seeds.  Place both halves face down on a baking pan, add 1/4 cup of water. Bake for 30 minutes. Dig out the squash with a fork and add to your skillet with the meat.

 

Chicken Apple Hash

2 tsp olive oil

6oz leftover chicken

1 apple

2 tsp either cinnamon or allspice (choose favorite)

Heat the olive oil in a saucepan over medium heat. Shred and add the chicken. Grate the apple, then add to the pot with your spice of choice. Cover and cook on medium-low, strirring frequently. Once the apple has cooked down and become soft, it is ready to serve.

 

Indain-Style Slaw

Here is an easy, cheap veggie idea. If you use a bag of ready-made broccoli slaw, you can really save time. Tomatoes are optional,. Through this is a stand-alone dish, you could add some leftover meat to this for a complete meal.

1 tbsp olive oil

1 tsp mustard seeds

1 bag broccoli slaw

1 cup fresh deiced tomatoes (optional)

1 tsp cumin

1/4 tsp turmeric

2 tbsp lemon juice

 

Heat 1 tbsp of olive oil over medium heat in a skillet, add 1 tsp of mustard seeds. Cover and cook until the seeds stop popping. Next, add the whole bag of slaww, the tomatoes (if using), plus 1 tsp cumin and 1/4 tsp of turmeric. Saute for 3-5 min, tossing occasionally, untill the slaw is soft. Add 2 tbsp of lemon juice. Stir and serve.

Western Omelet

• 6 eggs
• olive oil
• 1/3 cup chopped onion
• 1/3 chopped bell peppers
• 1/2 chopped Tomato
• 1 cup spinach
• 4 oz diced ham
• sea salt and black pepper to taste

Crack all the eggs into a bowl, beat well. Pour half of the eggs into a nonstick skillet coated w ith a dash of olive oil. Cook over medium. When the eggs have gegun to et, add half the chopped veggies and ham to one side of the eggs. Using a spatula, fold the empty over the ham and veggies. Cook for 1-2 min longer, season with salt and pepper, then serve. Repeat the process with the remaining ingredients.

Sweet Potato Hash

2 tsp olive oil

1/2 cup chopped bell peppers (optional)

1 tbsp water

fresh ground pepper

Heat the oil in a skillet over medium heat. Add the onions, saute for 2-3 min. Add the sweet potatoes and bell peppers adn the 1 tbsp of water. Cover and cook for 15 min or until the potatoes are soft. Toss often to prevent burning. Serve, sprinkling with fresh ground pepper