14 days at...consume one tablespoon of coconut oil. 2)! make your own vitamin-infused water using 20...

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14 DAYS AT A GLANCE

VEGAN PROGRAM INTRODUCTION

The goal of the next two weeks is to kick your body into fuel-burning mode. I want this program to be simple for you, without overwhelming you with information, so I have laid out a recommended daily routine, suggested meals, and vital information to ensure your success. Every meal here is vegan-friendly and supports weight loss. They have been designed to be easily prepared, budget-friendly, and are ideal whether you live alone or cook for your entire family. If you are vegetarian but not vegan, then feel free to add in meals that have eggs from your recipe guide. The simpler you keep your meals, the easier it will be to lose weight. In addition to simplicity, eating smaller portions at meal times will not only support digestion, but will also stimulate your metabolism, thereby boosting weight loss and increasing energy. Please make sure you are consuming foods that are low in sugar (see your low-glycemic handout). I highly suggest tracking what you eat in your food diary, noting how you feel physically and emotionally after each meal. Pay attention to how different you feel when you properly combine a meal (see your food combining handout) versus not. Drink lots of water every day (a good rule of thumb is half your body weight in ounces), and make sure you have a good, quality snack in between meals to avoid late-night hunger and unhealthy cravings.



Keep your goals in mind over these initial fourteen days. Then, after the two weeks, we can add in higher glycemic meals and smoothies from the recipe guide.

HOW TO HANDLE CRAVINGS

Food cravings are normal as you adjust to this new way of eating, but you can beat them! Many processed foods contain fat, sugar, and salt for the very purpose of keeping you coming back for more. By laying off these foods for a while, you can break the addiction pattern and no longer crave them. My favorite ways to kick cravings to the curb:

1) Consume one tablespoon of coconut oil. 2) Make your own vitamin-infused water using 20 ounces water, half a cup

of berries, one tablespoon of fresh grapefruit juice, and mint leaves. Let it sit in your fridge for a few hours. Drink a glass or two. Hydrating is essential for weight loss.

3) Mix 1 cup of unsweetened almond milk, 1 teaspoon raw cacao, a dash of cinnamon, and a stevia packet (I like KAL brand). Serve over ice.

4) Keep healthy snacks on hand so you don’t feel deprived: ü Non-dairy, unsweetened yogurt (like CoYo), sprinkled with raw cacao. ü Celery sticks or red pepper slices with 2-3 tablespoons of fresh guacamole

or hummus ü Celery sticks with 2 tablespoons of almond butter, a dash of cinnamon,

and raw cacao. ü Low glycemic fruit, such as an apple or 1/2 cup berries ü Half a grapefruit with shredded coconut and tahini

Getting adequate protein is essential for staving off sugar cravings. I have suggested 4 ounces of protein per meal for women and 6 ounces for men. Keep in mind, however, that everybody is different and you should modify based on your own needs. If you are very active and engage in a lot of exercise, for example, you may want to up your protein intake.



DAILY DRINK This morning lemon water elixir stimulates digestion, releases toxins from the liver, jumpstarts your digestive enzymes, and is loaded with vitamin C. Releasing toxins helps to reduce inflammation in the body, promotes weight loss, and increases energy levels.

MORNING LEMON WATER ELIXIR 1 cup room temperature water Juice from 1 lemon 1 tablespoon Bragg’s raw apple cider vinegar

1 teaspoon raw honey OR a couple drops of stevia Dash of sea salt Dash of cinnamon

NOTE: If you feel nauseous or experience tightness in the chest after drinking the morning lemon water elixir, please omit the Bragg’s raw apple cider vinegar. This reaction can occur when the bod releases a large amount of bacteria and toxins during detox. Continue to drink the elixir, omitting the Bragg’s, for at least three days, and then reintroduce or use only ½ teaspoon of apple cider vinegar. If the reactions continue upon reintroduction, continue to only drink the lemon water.



KEEPING IT SIMPLE This 14-day program is designed to help you shed unwanted weight, increase energy, and kiss unwanted symptoms like inflammation, poor sleep and slow metabolism goodbye.

Our objective is to ditch the bloat, which means eliminating bread, grains,

dairy and cheese. Every meal is gluten-free, wheat-free, and supports you in feeling satisfied, nourished, and full of energy.

I want you to succeed in reaching your goals, and the best way to reach any goal is to keep it simple and break it down into small, achievable steps. Please look at your simple daily protocol, as this chart outlines what you’ll experience each day on this 14-day weight loss plan. I suggest you print out this chart and tape it somewhere that will allow you to see it every morning to ensure your success. Keep in mind that the suggested meals are all low-glycemic. If you modify your meal choices, be sure to respect the guidelines in the low-glycemic chart handout for optimal weight loss results. TOP TIME-SAVING TIPS:

1. Cook once, and eat three times. I suggest looking at the meal plan and seeing which days you can double up on recipes to make it easy on you. You can always make extra protein and put it in the freezer.

2. Have a large container of chopped mixed greens ready to make a

quick and easy salad.

3. Chop fresh vegetable sticks and fresh fruit and keep them in the fridge, since most of us tend to want to munch on something when we walk in the door.

4. Pre-prep breakfast and your lemon water elixir the night before.



SIMPLE DAILY PROTOCOL

UPON RISING Drink your morning lemon water elixir Take a probiotic 30 minutes after the elixir

BREAKFAST Drink organic coffee, or choose a non-caffeinated alternative from the list of suggestions in the Clean Eating List below Breakfast

MID-MORNING Snack if you are hungry

LUNCH Lunch

AFTERNOON Snack if you are hungry

DINNER Dinner

BEDTIME Write in your food diary

THROUGHOUT THE DAY

Consume ½ your body weight in ounces of alkaline or spring water



CLEAN EATING LIST

• Non-dairy milks – almond, coconut, flax, hemp and sunflower

• All fruits and vegetables (to promote weight-loss, favor low-glycemic fruits such as berries, green apples, and grapefruit)

• Healthy fats – avocado, coconut oil, flax oil, grape seed oil, almond oil, sesame oil, and olive oil

• Seeds – pumpkin, sunflower, sesame (black and white), pine nuts, hemp and chia.

• Drinks – coffee substitutes, such as Dandy Blend, decaf coffee (maximum one cup per day), yerba mate, green tea or herbal tea, filtered or distilled water, mineral water, coconut water, lemon water elixir, and, of course, fresh juices.

• Coffee is acidic, and it is always best to alkalize the body when trying to promote weight loss. If you really can’t live without it, keep it down to half a cup of organic coffee per day.

• Sweeteners – honey, xylitol, and stevia Note: Personally I do not consume stevia unless it is in a plant form. I prefer to use fresh mint and/or doTERRA Essential Oils for flavor.



PLANT-BASED PROTEIN SOURCES

• 3 tablespoons of hemp seeds, 1/4 cup sunflower seeds, pumpkin seeds or pine nuts

• 1/2 of an avocado • Nutritional yeast, if tolerated • 1 scoop of plant-based protein powder can be added to your smoothies,

soups, or even mixed into a dip. I like hemp protein or pea protein, but feel free to use your favorite non-grain-based protein. BEANS: You can also add 1/2 cup mung beans, lentils, or adzuki beans to your meals. When you are vegan and have weight loss goals it is important that your body receives enough protein, and beans are an excellent choice. These beans have been selected because they are easy to digest. However, feel free to make this program your own. If you notice a recipe that contains for example “black beans” please feel free to omit and swap with lentils or another bean of choice. It is ok to have recipes that contain black beans, and it is also ok to swap. NOTE: Soak beans for 6-24 hours in alkaline or spring water with the juice of 1 lemon or 1 tablespoon of raw apple cider vinegar, and then drain and rinse well with water. JUICING: In your recipe guide, you will find fabulous juice recipes to renew your cells and give your digestion a break. Even having just one fresh juice a day will give you a boost of energy. If you do not have a juicer, then you can buy the juice at your local health food store or simply add chlorophyll, spirulina, or any green powder to water and consume.



WEEK ONE

SUGGESTED PLAN YOUR SHRED MEALS AT A GLANCE

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Chia Pudding

Veggie Tofu Scramble or smoothie of choice

Smoothie of choice

Dairy Free Yogurt Breakfast

Warmed Chia Seed Pudding

1/2 avocado with 1 tsp. nutritional yeast & 3 Tbsp. hemp seeds

Smoothie of choice

Mixed Greens Salad

You're the Chef Salad with 1/2 cup beans of choice

Cleansing Kale Salad with 1/2 cup beans of choice, or 3 Tbsp. hemp seeds

Spinach Salad With Pumpkin Seeds

Mixed Greens Salad with 1/2 cup lentils and dress with lemon & 2 Tbsp. olive oil

Chopped Asian Salad

Mixed Greens Salad with 1/2 cup beans of choice

Carrot Ginger Soup *with an optional 3 ounces tempeh

Rainbow Slaw with 1/2 cup lentils and 1/4 avocado

4 oz. protein1/2 cup steamed spinach and/or broccoli 1 Tbsp. avocado

Carrot Ginger Soup with 1/2 cup beans of choice

Broccoli with Cashews &

Veggie Wraps (use coconut wraps, lettuce or collards) and 1/4 cup hummus

Sun Butter Vegetable Curry



WEEK TWO SUGGESTED PLAN

YOUR SHRED MEALS AT A GLANCE

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Smoothie of choice

Chia Pudding

Veggie Tofu Scramble

Smoothie of choice

Chia Pudding

Smoothie of choice

Smoothie of choice

You're the Chef Salad with 1/2 cup lentils

2 cups mixed greens with 1/2 avocado, chopped tomatoes + 2 Tbsp. dressing

Thai Salad Mix with Kaffir Lime Leaf Dressing

Cleansing Kale Salad with 1/2 cup lentils

Mixed Greens Salad with 1/2 cup of lentils

You're the Chef Salad with 1/2 cup beans

Chopped Asian Salad with 1/2 avocado

Veggie Wraps with 1/4 cup hummus wrapped in collards or lettuce leaves

Cabbage Cilantro Slaw with 3 Tbsp. hemp seeds and Apple Fennel Soup *Slaw can be made the day before

Lemon Chickpeas With Mint and 1 cup of spinach

Sun Butter Vegetable Curry

1 cup Apple Fennel Soup with 1/2 cup beans of choice & 2 Tbsp. hemp seeds

2 cups mixed greens with 1 cup chopped raw vegetables + 1/2 cup black beans

Braised Coconut Spinach with Black Beans & Lemon



HEALTHY MEAL BASICS This 14-day Meals at a Glance Guide is designed to support you in choosing and planning your meals for the next 14 days. It is important for you to understand how to create your own meal in case your schedule changes suddenly – you find yourself eating out, for example. Follow the guidelines for creating a healthy meal and you will be able to make smart food choices to support a healthy lifestyle long after these first 14 days. Let’s start by clearing out the junk! Foods to avoid: 1. Frozen meals high in salt 2. Preserved and processed meats 3. Foods that contain artificial sweeteners 4. Foods with dyes and colorings 5. Foods containing high fructose corn syrup 6. Hydrogenated oils, such as margarine and Crisco 7. Foods that you are sensitive to (possibly wheat, dairy, corn, and/or eggs) 8. Sugar, which leads to inflammation Creating a healthy meal is as easy as 1-2-3

1) Clean source of protein 2) Vegetables 3) Healthy fat

Protein and good fats are vital during a weight-loss program to create

a feeling of satiety and keep blood sugar balanced.

.



FOOD COMBINING For optimal digestion, it is best to follow these food combining guidelines: FRUIT: Fruit digests itself, passing through the digestive system within 20 minutes. By eating fruit alone you avoid fermentation occurring in the belly. Fermentation can lead to gas, robs you of energy and slows down your digestion. EAT STARCHES AND VEGETABLES: Foods such as baked potatoes, sweet potatoes or sweet corn should be eaten alone, with a vegetable or with a small amount of fat. It is advised to eat starches, such as quinoa, buckwheat, brown rice, millet or amaranth only with vegetables. Starches require different digestive enzymes than proteins. PROTEIN AND VEGETABLES: Unlike starches, proteins require an acidic environment for ideal digestion, so it is best to eat protein with vegetables and a healthy fat. When you add a starch, you force your body’s natural enzymes to compete to digest your food. A note on Portions: Portion control is a very important tool that aids the body’s proper digestion processes. Trying to digest too much in one sitting causes poor digestion and leaves you feeling uncomfortable. Keep in mind that your protein portion size should be l the approximate size of the palm of your hand. Keeping to this suggestion will allow breathing room in your stomach during the digestion phase.



JUST IN CASE YOU WANT TO CHANGE IT UP:WEEK 1




JUST IN CASE YOU WANT TO CHANGE IT UP:WEEK 2




DAY ONE BREAKFAST

CHIA PUDDING [Makes 1 serving]

1 cup dairy-free milk of your choice (coconut, almond or hemp) 1/2 cup chia seeds

¼ teaspoon cinnamon ¼ teaspoon nutmeg dash of turmeric (optional)

Assemble the night before - mix the dairy-free milk, chia seeds, and vanilla in a container with a lid. Shake well and let it sit overnight in the refrigerator. If warm is preferred - transfer the chia pudding from the container to a pot on the stove. Warm it for 2 to 3 minutes and serve in a bowl. Other Serving suggestions - add a sweetener of your choice, top with shredded coconut, or you can add an extra boost of protein with your choice of protein powder. Serving suggestion. Add a sweetener of your choice. Top with shredded coconut or add an extra boost of protein with your choice of protein powder.



LUNCH

MIXED GREENS SALAD [Makes 1 serving]

2 cups mixed greens 1 green apple, sliced

1/4 cup walnuts, crushed

FOR THE DRESSING: 1 tablespoon miso paste 1 teaspoon brown mustard Pinch Himalayan sea salt Pinch of black pepper

2 tablespoons extra virgin olive oil 2 tablespoons rice vinegar 1 tablespoon balsamic vinegar

DINNER

CARROT GINGER SOUP [Makes 2-3 servings]

Please note: You can add 3 ounces of tempeh to this meal. 1 tablespoon coconut oil 1 yellow onion, sliced or roughly chopped

8 large carrots, uniformly chopped 1 inch fresh ginger root, chopped 6 cups water

Use a stock pot and sauté the onion in coconut oil until soft and translucent. Add remaining ingredients and cook until carrots are soft. Place ingredients in a blender. Taste and adjust seasoning by adding either Himalayan sea salt or freshly ground black pepper. Put back on stove and simmer until you serve.



DAY TWO BREAKFAST

Please note: You can enjoy this Veggie Tofu Scramble, or have a smoothie of your choice, keeping to the low-glycemic guidelines.

VEGGIE TOFU SCRAMBLE [Makes 2 servings]

1/4 cup chopped red onions 1/2 jalapeno, seeded and membranes removed (if you like it hot, leave seeds) 1/2 cup baby bella mushrooms, sliced 1 teaspoon coconut oil

1/2 cup organic tofu or tempeh 1/8 teaspoon of Himalayan pink or Celtic sea salt 1 teaspoon dried coriander 1/2 teaspoon ground cumin 1/4 teaspoon ground turmeric 1/2 cup fresh tomatoes, chopped

Sauté red onions, jalapeño, and mushrooms in coconut oil until slightly softened. Crumble tofu (or tempeh) using a fork. Add seasonings and crumbled tofu to the sautéed mixture and cook for 3 minutes. Add chopped tomatoes and serve.



LUNCH

Please note: You can enjoy this lunch with ½ cup of beans of your choice.

“YOU’RE THE CHEF” SALAD [Makes 2 servings]

2 cups of fresh greens—any combination 1/4 cup sliced radishes 1/4 cup shredded cabbage 1/4 cup diced tomatoes 1/4 cup chopped celery

1/4 cup grated carrots 1/4 cup snap peas 1/4 cup sprouts (or more) 1/4 cup raw seeds (pumpkin, sunflower, or hemp)

Toss with a simple dressing.



DINNER Please note: You can enjoy the Rainbow Slaw with ½ cup of lentils and

¼ of an avocado.

RAINBOW SLAW [Makes 2-3 servings]

2 cups shredded carrots 2 cups shredded purple cabbage 1 cup jicama (cut into long strips) Pumpkin seeds, for garnish

DRESSING: 1/2 cup orange juice, freshly squeezed 2 tablespoons extra virgin olive oil 1 lime, juiced 1 tablespoon fresh ginger root, grated

Combine vegetables in a large bowl. Whisk dressing ingredients and pour over vegetables. Garnish with pumpkin seeds.

DAY THREE BREAKFAST

Enjoy a smoothie of your choice, keeping with the low glycemic guidelines.

LUNCH Please note: You can enjoy the Cleansing Kale Salad with ½ cup of beans of

your choice, or 3 tablespoons of hemp seeds.

CLEANSING KALE SALAD [Makes 2-4 servings]

2 bunches of kale, chopped

2 tablespoons lemon juice



1/2 teaspoon Himalayan sea salt 1 cup tomatoes sliced into wedges 1/2 cup pine nuts 1/2 cup dried cranberries

1 tablespoon extra virgin olive oil 1 tablespoon flax seed oil Freshly ground pepper

Place the chopped kale into a mixing bowl. Add lemon juice and Himalayan sea salt. Massage the kale with your hands, working the lemon juice and sea salt into the greens until softened. Next, add the tomatoes, pine nuts, cranberries, extra virgin olive oil, and flax seed oil. Toss gently. Season to taste with pepper.

DINNER For dinner please enjoy 4 oz. of your protein of choice, ½ cup of steamed spinach and/or broccoli, and 1 tablespoon of avocado.

DAY FOUR BREAKFAST

DAIRY-FREE YOGURT BREAKFAST [Makes 1-2 servings]

1 cup vanilla coconut yogurt 1/4 cup gluten-free granola 1/4 cup fruit of your choice 1/4 teaspoon flax seed meal or

chia seeds 1 teaspoon raw honey or 5 drops stevia

Layer yogurt, granola, and fruit. Then, sprinkle with flax seed meal or chia seeds. Top with raw honey or stevia.

LUNCH



SPINACH SALAD WITH PUMPKIN SEEDS [Makes 2 servings]

2 cups baby spinach 1/2 cup pumpkin seeds 3 tablespoons goji berries

1/4 cup cherry tomatoes 1/2 cucumber, chopped 1/4 cup red onion, thinly sliced

Chop all of your vegetables and mix in a large bowl. Add pumpkin seeds and goji berries. Top with your favorite salad dressing. Add your favorite protein to the salad if desired.

DINNER Please note: For dinner, please enjoy the Carrot Ginger Soup with ½ cup

of beans of your choice.

CARROT GINGER SOUP [Makes 2-3 servings]

1 tablespoon coconut oil 1 yellow onion, sliced or roughly chopped

8 large carrots, uniformly chopped 1 inch fresh ginger root, chopped 6 cups water

Use a stock pot and sauté the onion in coconut oil until soft and translucent. Add remaining ingredients and cook until carrots are soft. Place ingredients in a blender. Taste and adjust seasoning by adding either Himalayan sea salt or freshly ground black pepper. Put back on stove and simmer until serving.



DAY FIVE BREAKFAST

Please note: You may enjoy the Chia Pudding warm if you prefer.

CHIA PUDDING [Makes 1-2 servings]

2 tablespoons chia seeds 1 banana 1 cup strawberries

1 cup unsweetened coconut milk 2 tablespoons shredded coconut 1/4 teaspoon stevia

Mix all ingredients together and let sit until a pudding-like texture is created.

LUNCH

Please note: You can enjoy this Mixed Greens Salad with ½ cup of lentils, dressed with lemon and 2 tablespoons of olive oil.






DINNER

BROCCOLI WITH CASHEWS [Makes 3-4 servings]

2 tablespoons extra virgin olive oil 2-3 cloves of garlic, minced 2-3 large heads of broccoli, rinsed and chopped

1/2 teaspoon toasted sesame oil 1/2 cup raw cashews

Place olive oil in saucepan over medium heat. When the pan is hot, add garlic. Add broccoli and sauté for 1-2 minutes. Remove from heat and place on a serving plate. Pour sesame oil and cashews on top. Optional: You may add nutritional yeast to this meal.

DAY SIX BREAKFAST

For breakfast, please enjoy ½ avocado with 1 teaspoon of nutritional yeast, and 3 tablespoons of hemp seeds.

LUNCH .

CHOPPED ASIAN SALAD [Makes 2 servings]



1 cup kale, finely chopped 1 cup leafy green of choice 1 cup carrots, chopped 1 cup sprouts of choice 1 cup snap peas, chopped (if you cannot locate snap peas, substitute green beans) 3 scallions, diced

1 avocado, 1/2 for salad and retain 1/2 for dressing 2 tablespoons sunflower seed butter or tahini 1/2 teaspoon garlic powder juice of 1 lime 1 tablespoon apple cider vinegar 1 teaspoon honey 1/4 cup water

Place the kale in a large mixing bowl. Massage with hands until it becomes wilted. Literally “massage the kale” and it will get tender - about 2 minutes. Add greens, avocado, carrots, snap peas, sprouts and scallions to bowl with kale. To make the dressing, combine ½ of the avocado, 2 tablespoons sunflower butter or tahini, garlic, lime juice, vinegar, honey, and water. Toss the salad ingredients in this dressing before serving.

DINNER

Please note: You can enjoy the Veggie Wraps using coconut wraps, lettuce, or collards. You may also add in ¼ cup of hummus.

VEGGIE WRAPS [Makes 2 servings]

Brown rice wrap or lettuce leaves 1 avocado, cut into thin slices 1/4 cup sauerkraut or kimchi

1 tomato, diced 1 cup sprouts or beans 3 tablespoons of salsa

Lay out the brown rice tortillas or lettuce leaves. Place all of the ingredients on each leaf, and roll up. Add spicy salsa for some extra flavor and some heat.



DAY SEVEN BREAKFAST

For Breakfast, you may enjoy a low glycemic smoothie of your choice.

LUNCH Please note: You can enjoy the Mixed Greens Salad with ½ cup of beans

of your choice.






FOR THE DRESSING: 1 tablespoon miso paste 2 tablespoons extra virgin olive oil 2 tablespoons rice vinegar 1 tablespoon balsamic vinegar

1 teaspoon brown mustard Pinch Himalayan sea salt Pinch of black pepper

DINNER

SUN BUTTER VEGETABLE CURRY [Makes 3-4 servings]

1-2 tablespoons coconut oil 1 cup chopped zucchini 1 cup chopped carrots

1 cup chopped red or green bell pepper Sea salt and pepper to taste

SAUCE: 1-2 cups coconut milk 1 tablespoon Thai red curry paste 2 teaspoons ground ginger 1 teaspoon ground or minced garlic

1 teaspoon ground turmeric ½ teaspoon ground mustard seed Sea salt and black pepper to taste 1 tablespoon lemon juice

1/3 cup sunflower seed butter In a large frying pan or wok, sauté the chopped veggies in the coconut oil for 5-7 minutes until they are soft. Sprinkle with salt and pepper to season. Add the sauce ingredients and bring to a boil. Simmer for 5-6 minutes to mix the flavors, and let the milk and sun butter melt together with the spices and seasonings. Cover the pan, and simmer for an additional 3-5 minutes.



DAY EIGHT BREAKFAST

Please enjoy a low glycemic smoothie of your choice.

LUNCH Please note: You can enjoy this You’re The Chef Salad with ½ cup of lentils.


2 cup of fresh greens - any combination 1/4 cup sliced radishes 1/4 cup shredded cabbage 1/4 cup diced tomatoes 1/4 cup chopped celery

1/4 cup grated carrots 1/4 cup snap peas 1/4 cup sprouts (or more) 1/4 cup raw seeds (pumpkin, sunflower, or hemp)


DINNER Please note: Enjoy the Veggie Wraps with ¼ cup of hummus wrapped

in collards or lettuce leaves.

VEGGIE WRAPS [Makes 2 servings]

Brown rice wrap or lettuce leaves 1 avocado, cut into thin slices 1/4 cup sauerkraut or kimchi

1 tomato, diced 1 cup sprouts or beans 3 tablespoons of salsa



Lay out the brown rice tortillas or lettuce leaves. Place all of the ingredients on each leaf, and roll up. Add spicy salsa for some extra flavor and some heat.

DAY NINE BREAKFAST





LUNCH For lunch enjoy 2 cups of mixed greens with ½ avocado, chopped tomatoes,

and 2 tablespoons of dressing.

DINNER

Please note: You can add 3 tablespoons of hemp seeds to the Cabbage Cilantro Slaw and you can also enjoy this with the Apple Fennel Soup.

CABBAGE CILANTRO SLAW [Makes 3-4 servings]

1 small head of cabbage, finely shredded 1 small onion, minced

2 tablespoons minced cilantro 1 English cucumber



Mix cabbage, onion, and cilantro in a large bowl. Peel and seed cucumber. Cut into 3-inch sticks. Add the lime and garlic dressing (recipe below). Cover and refrigerate cabbage mixture and cucumber separately for at least an hour. This dish can be made a day ahead of time. LIME AND GARLIC DRESSING: 1/2 cup extra virgin olive oil 1/3 cup lime juice, freshly squeezed

2 cloves garlic, minced or pressed Sea salt and pepper, to taste

APPLE FENNEL SOUP [Makes 2-3 servings]

2 tablespoons extra virgin olive oil 1 onion, chopped 2 (medium to large) fennel bulbs, stems removed and diced

2 large apples (peeled, cored, and diced) 1 quart vegetable broth 2-3 sprigs thyme

Heat extra virgin olive oil in a large pot. Sauté onion over low or medium heat for 10-15 minutes until soft and almost browned. Add fennel and apples. Cook for 5-10 minutes until they start to soften or brown. Add vegetable stock and thyme. Simmer for 10 minutes. Puree the soup in small batches in a food processor or blender until smooth and creamy. Reheat the soup before serving.

DAY TEN BREAKFAST

VEGGIE TOFU SCRAMBLE [Makes 2 servings]

1/4 cup chopped red onions 1/2 jalapeno, seeded and

membranes removed (if you like it hot, leave seeds)



1/2 cup baby bella mushrooms, sliced 1 teaspoon coconut oil 1/2 cup organic tofu or tempeh 1/8 teaspoon of Himalayan pink or Celtic sea salt

1 teaspoon dried coriander 1/2 teaspoon ground cumin 1/4 teaspoon ground turmeric 1/2 cup fresh tomatoes, chopped

Sauté red onions, jalapeño, and mushrooms in coconut oil until slightly softened. Crumble tofu (or tempeh) using a fork. Add seasonings and crumbled tofu to the sautéed mixture and cook for 3 minutes. Add chopped tomatoes and serve.

LUNCH

THAI SALAD MIX WITH KAFFIR LIME LEAF DRESSING

[Makes 2-3 servings] 4 cups spinach, torn into bite size pieces 1/4 head Chinese cabbage, cored and sliced 1 bunch mint leaves 1/2 bunch basil leaves 2 cups mung bean sprouts

THAI SALAD DRESSING: 1 cup extra virgin olive oil 6 kaffir lime leaves (or 1 lime, juiced) 1/2 lemon juiced 1 tablespoon Bragg’s Amino Acids 2 stalks of celery 1 tablespoon grated ginger

Combine the spinach, cabbage, mint leaves, basil leaves and mung bean sprouts in a large salad bowl. In a separate bowl, blend all the dressing ingredients together until smooth. Pour over your salad and toss.

DINNER



Please note: Feel free to add 1 cup of spinach to your meal.

LEMON CHICKPEAS WITH MINT

[Makes 3-4 servings] 2 cups chickpeas, soaked overnight and drained 2 tablespoons extra virgin olive oil

1 cup mint leaves, minced Pinch Himalayan sea salt 1/2 lemon, juiced

Place chickpeas in a large pot with enough water to cover. Cook over low/medium heat for 30 to 45 minutes until tender. Drain and cool in a large bowl. When the beans are cool, pour extra virgin olive oil on top. Then add minced mint leaves, and Himalayan sea salt. Stir and let refrigerate for about 30 minutes to help flavor seep in.

DAY ELEVEN BREAKFAST


LUNCH Please note: Enjoy this salad with ½ cup of lentils.



CLEANSING KALE SALAD [Makes 2-4 servings]

2 bunches of kale, chopped 2 tablespoons lemon juice 1/2 teaspoon Himalayan sea salt 1 cup tomatoes sliced into wedges 1/2 cup pine nuts

1/2 cup dried cranberries 1 tablespoon extra virgin olive oil 1 tablespoon flax seed oil Freshly ground pepper

Place the chopped kale into a mixing bowl. Add lemon juice and Himalayan sea salt. Massage the kale with your hands, working the lemon juice and sea salt into the greens until softened. Next, add the tomatoes, pine nuts, cranberries, extra virgin olive oil, and flax seed oil. Toss gently. Season to taste with pepper.

DINNER

SUN BUTTER VEGETABLE CURRY [Makes 3-4 servings]

1-2 tablespoons coconut oil 1 cup chopped zucchini 1 cup chopped carrots

1 cup chopped red or green bell pepper Sea salt and pepper to taste

SAUCE: 1-2 cups coconut milk 1 tablespoon Thai red curry paste 2 teaspoons ground ginger 1 teaspoon ground or minced garlic

1 teaspoon ground turmeric ½ teaspoon ground mustard seed Sea salt and black pepper to taste 1/3 cup sunflower seed butter 1 tablespoon lemon juice

In a large frying pan or wok, sauté the chopped veggies in the coconut oil for 5-7 minutes until they are soft. Sprinkle with salt and pepper to season. Add the sauce ingredients and bring to a boil. Simmer for 5-6 minutes to mix the flavors, and let the milk and sun butter melt together with the spices and



seasonings. Cover the pan, and simmer for an additional 3-5 minutes. Pour curry over rice noodles or brown rice.

DAY TWELVE

BREAKFAST You may enjoy the chia seed pudding warmed if you prefer.





LUNCH Please note: Enjoy this salad with ½ cup of lentils.




FOR THE DRESSING: 1 tablespoon miso paste 1 teaspoon brown mustard Pinch Himalayan sea salt Pinch of black pepper

2 tablespoons extra virgin olive oil 2 tablespoons rice vinegar 1 tablespoon balsamic vinegar



DINNER Please note: Enjoy this soup with ½ cup of beans of your choice, and 2

tablespoons of hemp seeds.

APPLE FENNEL SOUP [Makes 2-3 servings]

2 tablespoons extra virgin olive oil 1 onion, chopped 2 (medium to large) fennel bulbs, stems removed and diced

2 large apples (peeled, cored, and diced) 1 quart vegetable stock 2-3 sprigs thyme

Heat extra virgin olive oil in a large pot. Sauté onion over low or medium heat for 10-15 minutes until soft and almost browned. Add fennel and apples. Cook for 5-10 minutes until they start to soften or brown. Add vegetable stock and thyme. Simmer for 10 minutes. Puree the soup in small batches in a food processor or blender until smooth and creamy. Reheat the soup before serving.

DAY THIRTEEN BREAKFAST

Please enjoy a low-glycemic smoothie of your choice.

LUNCH Please note: Enjoy this salad with ½ cup of beans.


2 cup of fresh greens - any combination 1/4 cup sliced radishes

1/4 cup shredded cabbage 1/4 cup diced tomatoes 1/4 cup chopped celery



1/4 cup grated carrots 1/4 cup snap peas 1/4 cup sprouts (or more)

1/4 cup raw seeds (pumpkin, sunflower, or hemp)


DINNER Please enjoy 2 cups of mixed greens with 1 cup chopped raw vegetables, and ½ cup of black beans. Let’s keep it simple.

DAY FOURTEEN BREAKFAST


LUNCH

CHOPPED ASIAN SALAD [Makes 2 servings]

1 cup kale, finely chopped 1 cup leafy green of choice 1 cup carrots, chopped 1 cup sprouts of choice 1 cup snap peas, chopped (if you cannot locate snap peas, substitute green beans) 3 scallions, diced

1 avocado, 1/2 for salad and retain 1/2 for dressing 2 tablespoons sunflower seed butter or tahini 1/2 teaspoon garlic powder juice of 1 lime 1 tablespoon apple cider vinegar 1 teaspoon honey 1/4 cup water

Place the kale in a large mixing bowl. Massage with hands until it becomes wilted. Literally “massage the kale” and it will get tender - about 2 minutes.



Add greens, avocado, carrots, snap peas, sprouts and scallions to bowl with kale. To make the dressing, combine of the avocado, 2 tablespoons sunflower butter or tahini, garlic powder, lime juice, vinegar, honey, and water. Toss the salad ingredients in this dressing before serving.

DINNER

Please note: If you are more comfortable digesting an easier bean, you can swap black beans with lentils. Either is ok.

BRAISED COCONUT SPINACH WITH BLACK BEANS & LEMON

[Makes 3-4 servings] 2 teaspoons coconut oil 1 small yellow onion, chopped 4 cloves garlic, minced 3 inches fresh ginger root, minced 1/2 cup sun dried tomatoes, chopped 1 lemon, juiced

Dash of red pepper flakes 1 can black beans 1 pound baby spinach 1 15-ounce can coconut milk Himalayan sea salt to taste Cilantro leaves, for garnish Coconut flakes, for garnish

In a large pot over medium/high heat, add coconut oil and onion. Sauté until the onions are soft (about 5 minutes). Add the garlic, ginger, sun-dried tomatoes, lemon juice, red pepper flakes and cook for another minute or two. Then add the black beans, spinach, coconut milk, and Himalayan sea salt. Bring to a simmer and cook for another 10 minutes. Garnish with cilantro leaves and coconut flakes.

RENEWED LIVING, INC., 2015 © | www.renewedlivinginc.com

These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.

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MY NOTES: THIS IS YOUR CHANCE TO WRITE DOWN, IN ADDITION TO YOUR FOOD DIARY, WHAT WORKED FOR YOU AND WHAT DID NOT. THIS IS HOW YOU ARE GOING TO ACCESS YOUR UNIQUE BLUEPRINT FOR SUCCESS! ______________________________________________________________________________

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14 days at...consume one tablespoon of coconut oil. 2)! make your own vitamin-infused water using 20...

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