DETOXa Fit Girls eBook

Girl

fit

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Welcome to your week - 5

detox the mind - 6

fit girl chill sesh - 7

detox the bod -9

nutrition - 10

drink me -11

meal prep - 12

grocery list - 14

Substitutions - 16

vegan-ize it - 16

glowy goddess - 20

glowy monkey - 20

cinnacorn - 22

unicorn munch - 22

sushi undressed - 24

protein love bites - 27

fit girl pesto - 29

peaches ’n dreams pop - 32

cherry amaretto pop - 33

Index

!

zesty mermaid - 37

brekkie cookies - 39

steak salad dippers - 41

BLT DIPPERS - 42

CLASSIC dippers - 42

brunch for dinner - 44

blueberry lemonsicle - 47

spicy melonsicle - 48

coconut watersicle - 49

minty grapefruitsicle - 50

green is the new orange - 54

capreggse cups - 56

party in my mouth bowl - 58

perky chia cups - 60

stupid easy stir fry - 63

pb & chocolate fitlato - 65

pistachio fitlato - 66

strawberry fitlato - 67

coffee fitlato - 68

butter pecan fitlato - 69

Welcome to Your WeekHello New Fit Girl Friends and Old!

Turn on the sound of ocean waves (or listen to the ones out your window), and let's chill out together. This is your you week. This is your week to take extra fabulous care of yourself inside and out. This is your week to flood your body with good food and flood your mind with good vibes.

This is not one of those can't-exercise-because-you're-only-drinking-juice-and-have-no-energy-to-move detoxes. This is our regular Fit Girl food but with less dairy and wheat and even more fruits and veggies and lean proteins to give your body a burst of wonderfulness. (Yes, there is still dark chocolate. We would never betray you like that.)

We hope the next seven days are ridiculously amazing for you. We hope you learn new things about yourself and where you want your life to be headed. We hope you feel more at peace in moments of stress. We hope you love all the tasty goodness that you're putting into your body. And we hope you end the week feeling super empowered to take on anything.

Grab a cup of warm lemon water and let's get this detox jamming so you can be as peaced-out as this kitty and have a bowl of strawberries to call your own.

xoxo, Fit Girls

We believe that health is about way more than eating good foods and exercising. What's the point of having a happy body if you don't have a happy mind to enjoy it with? That's why we want to start your you week with what's holding you back in your head. While we can never rid our lives of all the things that bring negativity, stress, and pain, we can change many of them.

Take some time to check in with your mind before you start detoxing your bod. Sit down with some paper and physically write out what in your life is dragging down your spirit and preventing you from being as epic as you can be.

Is it a friend? A significant other? A family member? Something at work? Something at school? Something with a roommate? … Or are you the biggest force of negative energy in your own life? Do you spend too much time self-hating instead of self-hearting? Do you forget that you are awesome and deserve to be loved by yourself no matter where you are in your life?

After you realize what's holding you back, write down how to change the things in your life that you can totally change and how to improve the things in your life you can't totally change. We call this “Operation: Ride into the Future on a Magical Unicorn of Awesome.”

Never forget that you have the power to change where you're going. You're never stuck being who you were in the past or who other people think you are. Never forget you are epic.

DETOX THE MIND

Do you have a Fit Girl Chill Sesh every day? “What's a Fit Girl Chill Sesh I want one!?!” Great because we want you to have one too! A Fit Girl Chill Sesh is what you do right after you wake and before you get on with your fabulous day.

STEP 1. Get out of bed. STEP 2. Do a little light stretching to get the blood flowing. STEP 3. Sit in a spot of your home that makes you happy. STEP 4. Put on a song that fills you with positive vibes (or keep it silent if that makes you feel best). STEP 5. Close your eyes and breathe deeply in through your nose and out through your nose until the song is over (or 4-5 minutes if you're not listening to music). You don't have to try to “clear your mind,” unless that happens naturally. There are no rules for a Fit Girl Chill Sesh other than allowing your mind to be calm and feel positive vibes. If an unpleasant or stressful thought comes up, gently send it floating off and bring your mind back to your calming breath and positive song. (We like to picture any invading negative thought floating away on a cloud. Cuz it makes us smile.) STEP 6. Walk into your day with a greater sense of centeredness and calm. You can come back to a focus on breath whenever you need to during the day. It's truly amazing how much you can calm down your body with breath when dealing with stressful situations and people. Try giving yourself these few minutes every day for a week. Your mind (and body) will thank you for the Chill Sesh. “Weeeeee! Thank you, Fit Girl!” — XOXO Your Body.

Fit girl chill sesh

Now that your mind's all chillax, let's eat! This week isn't about fake science mumbo-jumbo like how if you drink magic drinks or eat magic foods your insides will be squeaky clean of toxins. Your body naturally cleans out toxins all the time. It's what your organs are designed to do. They've got toxins handled.

But that doesn't mean your body feels great eating whatever. Whether you've been going a little too hard on the soda or alcohol lately or having one too many YOLO junk food parties, this week is your chance to reset. And if you're already on a happy path of healthy eating and just want to have a week-long Meal Plan and you week, that's another a great reason to be here! You can also, obviously, use these recipes in your future Meal Plans with all the Fit Girl Food in our other books. We design all our recipes to party together.

Ok, here's how the detox works. The Meal Plan is divided into three menus: Days 1/2, Days 3/4, and Days 5/6/7. Each day you get to eat 6 times. *Cue the tap dancing emoji girls in bunny ears!* Three meals, two snacks, and one dessert. The dessert is Fit Girl's Choice. You can choose a dessert from any menu — or skip it if you're not in the mood.

“When do I get to eat?!” You get to eat whenever you want. It's a personal preference. We recommend eating every 2-3 hours so that you don't ever get too hungry, but some people prefer to only eat larger meals 3 times a day instead of smaller meals 6 times a day. If that's you, just combine breakfast with your AM snack, lunch with your PM snack, and dinner with your dessert. Voila! 3 meals a day.

detox the bod

NutritionEach day of the Meal Plan has approx 1400 calories for breakfast, lunch, dinner, am snack, and pm snack. Desserts range from 35-170 calories and are Fit Girl’s Choice. Just add whatever you pick to 1400. Calories for each recipe are listed on the recipe pages.

This is not enough food for everyone, especially if you have a rigorous exercise schedule. If you need more calories for any reason, you can increase the size of the carbs or protein portions or add additional healthy snacks — or all three!

If you have a dude joining you, add 600

calories in the same ways suggested above!

Drink me!

What you drink is just as important as what you eat. We'll keep this short and sweet(ened only with fruit-infusion).

JUST SAY YES. 8 glasses of water a day aka 64 ounces. You can add a few slices of your fav fruit and/or herbs and sip Pretty Water style. Cucumber + Lemon + Lime + Orange = Classic Fit Girl Pretty Water.

HAVE IT IF YOU WANT IT. 1-2 cups of coffee a day with an optional splash of milk, green/black/herbal tea, and bubbly water. (Limit bubbly water if it makes you feel bloated, which is a common side effect of carbonation. But it's a great go-to for when you're craving soda.) We do not recommend any “detox teas” that contain laxatives.

JUST SAY NO. Anything with sugar and artificial sugar. We also recommend minimizing stevia so that your body craves less sweets.

Our Other Fav Drinks:

GREEN TEA WITH LEMON. A cup of green tea with a tablespoon of fresh lemon juice is a great way to get your mind and digestion going in the morning. PS: Adding a few slices of fresh ginger is also delish.

FRESH MINT TEA. Put a small handful of mint leaves in a cup, pour boiling water on top, and brew for 5 minutes.

CRAN WATER. Mix 64 ounces of water, 1/4c unsweetened cranberry juice (not cranberry juice cocktail). Keep in the fridge and drink as your daily water. Refreshing and de-bloating

meal prepIf you want to follow our Meal Plan exactly and have your lunches and snacks prepped in advance, here's a way to do it! !DAY 0. * Freeze all your smoothie fruit for the week. You'll make the actual

smoothies fresh each morning. Peel two bananas, break into halves and freeze. Cube and freeze your mango if not buying it frozen. Peel two oranges, break into slices and freeze 1 1/2 of them. (Have the other half as a snack while you prep!)

* Make two servings of Cinnacorn. * Prep 5 servings of 1/3 cup brown rice. Freeze three for the Party in

My Mouth Bowls later this week. * Make two Sushi Undressed bowls. * Make one recipe of Protein Love Bites. * Make Fit Girl's Choice Dessert. You can prep popsicles for the whole week, but only prep one serving of Fitlato at a time. It's best eaten within two days. !DAY 2. * Prep the ingredients for two Steak Salad Dippers, but wrap them fresh each morning. They're best wrapped the day you eat them. * Make one recipe of Brekkie Cookies. * Make one recipe of Protein Love Bites. !DAY 4. * Make one recipe of Capreggse Cups. * Make three Party in My Mouth Bowls. (Tip: The Avocado Crema is best made fresh each day.) * Make three Perky Chia Cups.

We recommend making the dinners fresh each night but here are some shortcuts to quicker dinner prep!

FIT GIRL PESTO. Prep two servings of zoodles and noodles so that all you have to make is the avocado sauce and salmon on the second night. (The avocado pesto sauce will turn brown so we don't recommend making two batches in advance.)

BRUNCH FOR DINNER. You can prep two servings of the veggie mixture on your first night and then just make a fresh egg and sprinkle the feta on top for night two.

STUPID EASY STIR FRY. You can cut up all your veggies on night one and prepare three days of sauce. Then all you have to do the second two nights is cook it up.

ALTERNATE DAY 7

If you want to change things up for Day 7, you can experiment with all the ingredients you have left for your lunches and dinners!

FUN WITH RICE PAPER WRAPS. You can put basically any combination of veggies and protein in them and they come out delicious. (You can also use them with the Stupid Easy Stir Fry. Just skip the noodles and wrap the stir fry in rice paper wrappers.)

“WHATEVER'S LEFT IN THE FRIDGE SALADS” are another great go-to. Add a tablespoon of nuts and handful of fruit to the salad for crunch and sweetness. Mixing 1T balsamic with 1t honey and 1t olive oil and fresh ground pepper makes a delicious easy homemade dressing.

KALE CHIPS. Make kale chips with your extra kale! Massage kale with a little olive oil, sprinkle with a pinch of sea salt, then pop in the oven at 300 degrees F for 15-20 minutes (flipping the kale halfway through).

BASIC PANTRY ITEMSsea salt

fresh ground peppercinnamon

vanilla bean paste or extractchia seeds

peanut or vegetable oilolive oil

olive oil spraytahini or sesame oil

balsamic vinegar rice vinegar

reduced-sodium soy saucequick-cooking oats

white vinegar (optional)coconut oil (optional)

red pepper flakes (optional)sesame seeds (optional)

PERSONALIZED ITEMSFit Girl's Choice dessertscoffee or matcha for the Chia Cupsbeverages

Groce

ry Sh

opping

PRODUCE2 bags baby spinach 1 English cucumber2 avocados1 bag shredded carrots1 red onion1 bunch celery1 bag bean sprouts1 small cabbage1 bunch kale1 6oz sweet potato1 zucchini4 roma tomatoes1 jalapeño 1 red pepper1 bunch of butter lettuce1 pint strawberries1 lemon2 limes1 bag frozen mango1 date (get in the bulk bins)1 grapefruit2 oranges3 bananas1 small apple1 head of garlic1 bunch of basil6-inch piece of ginger root1 bunch of cilantro

MEAT + FISH18 pre-cooked jumbo shrimp 6oz lean raw steak6oz raw salmon10oz raw chicken breastFit Girl's Choice stir fry protein

DAIRY1 container full-fat feta2 16oz 2% plain Greek yogurt1 dozen eggshalf-gallon unsweetened vanilla almond milk

DRY GOODS1 can chickpeas1 can pinto beans1 pkg brown rice, quinoa, or whole wheat spaghetti1 jar unsweetened applesauce1 pkg rice paper wraps1 bar 80% dark chocolate1 jar almond butter1 jar cashew butter or 1 cup cashews (get from bulk bins)1 can light coconut milkdried or frozen brown rice0.4oz pkg dried seaweedpre-made popcorn or kernels

TIPS N’ SUCHMAKE IT YOUR OWN. You can substitute any ingredient in the Meal Plan to make the meals perfect for you! If you don't like a fruit, pick another one. If you don't like a veggie, pick another one. If you don't like a protein, pick another one. (You get the idea.) We want you to have the tastiest, most fabulous food week possible! PS: You don't have to eat the meals and snacks in the order listed. That's just a suggestion.

FRUGAL GIRL DETOX. You can also adjust the Fit Girl Detox to whatever fits your budget. Just sub fruits, veggies, and proteins that are on sale for the ones on the shopping list. Skipping the nut butters and chia seeds is another great way to save. You can also cut down on the number of meals for the week and just make the ones that have the frugal-est ingredients at your market!

VEGAN-IZE IT. Vegan-izing the Fit Girl Detox is super easy! For the breakfast smoothies, use 80 calories vegan protein powder for yogurt and add a little extra almond milk as needed. Sub agave for honey, use vegan yogurt in the popsicles (and skip the sweetener) and sub vegan protein for animal protein in all the meals. That's it!

COOKING BASICS. Big 'T’ means tablespoon, little 't’ means teaspoon, ‘c’ means cup, ‘oz’ means ounce. If an ingredient is listed as prepared or cooked that means you measure it after it's cooked.

CONTACT US. Email us at pink@fitgirls.com if you need to get in touch. We answer all emails within 48 hours!

When you love your detox week so much you start wearing lettuce as a hat.

LUNCH DINNER

AM SNACK PM SNACK DESSERT

BREAKFAST

days 1/2

GLO

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DIRECTIONS

1. Put almond milk in blender and add spinach. Blend until you don't see any pieces of spinach, just green milk. About one minute.

2. Add everything else and blend until smoothie-ified! !GLOWY MONKEY: Craving a peanut butter & banana fix? Have a Glowy Monkey! Use 1 full banana, skip the mango, and sub peanut butter for almond butter. Add a full tablespoon of peanut butter for a richer taste and only 50 extra calories. Choose real peanut butter over lower-calorie peanut butter powders because that's how you get the “mmmm I'm so full and happy" benefit of the fat.

Glowy Goddess

1c unsweetened vanilla almond milk large handful baby spinach 1/2 frozen banana 1/2c frozen mango 1/2c plain 2% Greek yogurt 1/2T almond butter 1/2t honey

Rise and shine, Fit Girl Goddess. Time to get your glow on with some sneaky extra greens! Makes one 300 calorie serving.

INGREDIENTS

CINNACORN

#FitGirlsGuide

DIRECTIONS

1. Prep your popcorn according to whatever popcorn making appliance you have. (If air popping, you can drizzle the oil on after.)

2. Dust with cinnamon and a pinch of salt. That's it. Go forth and snack! !

TIPS: “What store bought popcorn should I get?” You don't have to get air popped or fat free. A little fat makes things more filling and is totally welcome. Just look for popcorn that has only three ingredients: popcorn, oil, salt. (Aim for under 150mg sodium per 100 calorie serving.) !UNICORN MUNCH: Drizzle 60 calories of 80% melted dark chocolate and 1T chopped peanuts over your popcorn then put it in the fridge to set for 10 minutes — or just shamelessly stuff it in your face while it's hot and melty and have toddler highchair hands. Great with or without cinnamon. Does this sound like a “cheat”? Nope. It's almost sugar free. Holla!

2T popcorn kernels* 1/2t coconut or vegetable oil* teeny pinch of sea salt* cinnamon !* or sub 100 calories store bought popcorn

Things we love about popcorn: 1) It's a buncha little pieces, 2) You get to eat a lot of them for 100 calories, 3) It's filling, 4) It makes you feel like you're at the movies no matter where you are. Makes one 100 calorie serving.

INGREDIENTS

Cinnacorn

SUSHI UNDRESSED

#FitGirlsGuide

DIRECTIONS

1. Divide all the bowl ingredients into two portions. Remember to measure rice after it's cooked and to lightly spoon it into the measuring cup. Packing it down alters the portion quite a bit.

2. Microwave the carrots in a little bit of water for 1 minute 30 seconds. Drain and run under cold water to cool.

3. Put the carrots and all the dressing ingredients into a food processor and run it until the dressing is a fine pulp. This will take a couple minutes. Stop and scrape the sides down once or twice.

Sushi isn't shy. She's all, “Come hang out with me in my dressing room and see what I'm like when when I'm unrolled.” (PS: That delish orange dressing you get at Japanese restaurants? Yeah you can totally make that at home.) Makes two 400 calorie servings.

INGREDIENTS

BOWL 18 cooked jumbo shrimp 1/2 cucumber 1/2 avocado 2/3c cooked rice 1t sesame seeds (optional) 0.4oz package dried seaweed !!

CARROT-GINGER DRESSING 1c diced carrots 2T chopped red onion 1T micro-grated or minced ginger 4t rice vinegar 1t honey 2t peanut or vegetable oil 1T reduced-sodium soy sauce 1t tahini or sesame oil fresh ground pepper (optional)

Sushi Undressed

DIRECTIONS CONTD.

4. Like all dressings, you can adjust this one entirely to your tastes. If you want it a little spicier, add extra ginger and onion. If you want it a little sweeter, add an extra touch of honey.

5. Plate everything separately like we did or stir it all together and away you go!

!LETZ TALK TAHINI: Tahini is one of our fav ingredients. “What is it?!” Think: Peanut butter made with sesame seeds. It's pricey but it lasts for a realllllly long time. Tahini is one of the key ingredients in homemade hummus and is also spectacular for making creamy non-dairy sauces and salad dressings. We've used it in our other three books so you might already have some in your fridge. We love what it adds to the Carrot Ginger Dressing and highly recommend the tahini version. But sesame oil is way more common and works great as well. EASY SESAME GINGER VINAIGRETTE (SERVES TWO): You can make this sushi bowl even speedier by subbing this Easy Sesame Ginger Vinaigrette. Just shake together 2t olive oil, 1/4t sesame oil, 2t maple syrup, 1T soy sauce, 1 1/2T rice vinegar, and 1/4t micro-grated or minced ginger. Done. ”MY FOOD PROCESSOR IS MY BEST FRIEND”: If you get one new cooking tool, get a food processor. A mini one us all you need. Go to any big box store and check them out. They come in lotsa cute colors. (Because, yes, we are superficial and like our cooking utensils in cute colors.) A food processor will open up new worlds of cooking fun you didn't know were there! “MY MICROPLANE GRATER IS MY SECOND BEST FRIEND”: If you get two new cooking tools, get a food processor and a microplane grater. Microplane graters make ginger and garlic so yummy and are spectacular for zesting the peels of fruit. And they're super cheap.

PROTEIN LOVE BITES

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DIRECTIONS

1. Cut a v-shape on the top of the strawberry to remove the stem. Slice in half. OMG you have heart berries!

2. Top the berries with almond butter. 3. Microwave the chocolate in 20 second intervals until melted. 4. Drizzle the berries with chocolate and pop in the refrigerator. We had

hemp hearts and dried coconut on hand so added a pinch of those. You will get more bites out of the batch than 9 but this is all that fit in the pic. (PS: Eat within two days so the berries don't get soggy.)

!TIPS: For a no-prep version of this snack simply pack your berries with the square of dark chocolate and the almond butter (or 100 calories of almonds aka 18 grams aka about 15 almonds) on the side. The berries still heart you even if they don't look like hearts.

1/2 pint strawberries 2T almond butter 2 60 calorie pieces of 80% dark chocolate pinch of hemp hearts (optional) pinch of dried coconut (optional)

Dark dark chocolate (think over 80%) has almost no sugar and is delightful melted and paired with fruit. Adding almond butter into the relationship brings a dose of protein and healthy fat to keep you happy and full until dinner is served. Makes two 190 calorie servings .

INGREDIENTS

Protein Love Bites

FIT GIRL PESTO

#FitGirlsGuide

DIRECTIONS

1. Make the spaghetti according to the package directions. (1/3 cup cooked spaghetti is about 0.7 ounces dry.)

2. While the spaghetti is cooking, turn your zucchini into zoodles with a spiralizer (or cut it into thin strips with a knife) and micro-grate (or finely chop) one clove of garlic. Sauté the zoodles and garlic in a nonstick pan with olive oil cooking spray for 2-3 minutes. Set aside.

3. Wipe out the pan, heat 1t olive oil over medium-high heat. Pat the salmon dry with a paper towel. Add the salmon fillet, skin-side down. Cook until the bottom half of the fillet is opaque, about 3 minutes. Turn over. Cook until the rest of the fillet is done to your liking, about another 3 minutes. Set on a plate and sprinkle with cracked pepper.

We are ridiculously excited to share this recipe. Hope you are as obsessed with it as we are. That is all. Makes one 400 calorie serving.

INGREDIENTS

PESTO SAUCE small handful spinach 1/4c basil 1/4 avocado 1t lemon juice 1t water 1t cashew butter or 6 cashews pinch of sea salt

EVERYTHING ELSE 1/3c cooked spaghetti 3oz raw salmon fillet 1/2 zucchini 1 small clove garlic 1/2t olive oil olive oil cooking spray slice of tomato

Fit Girl Pesto

DIRECTIONS CONTD.

VARIATIONS: For a non-avocado version, sub 2t olive oil. For a traditional pine nut pesto, sub 2t pine nuts for cashews. We've also tried this with 1t almond butter and it worked great. Every nut is basically delicious. (You can skip the nuts entirely if you're allergic and it's still delicious.) Just use 150 calories of another protein if you aren't a salmon lover. 5 ounces of chicken breast (measured raw) is a great sub here. PS: Add a sprinkle of fresh Parmesan or Romano cheese for a luxe version! TO RAW GARLIC OR NOT TO RAW GARLIC: Pesto traditionally has raw garlic in it. We prefer the taste of sautéed garlic, hence sautéing it with the zoodles and then mixing everything together. If you prefer the sharper taste of raw garlic, you can add it to the pesto sauce instead. A little goes a long way with raw garlic. Start with 1/4-1/2 clove and add from there. It works best to micro-grate or mince it first.

4. Now the pesto! Add spinach and basil into your food processor. Let it get chopped up for about a minute. Then add all the other ingredients and blend until it's a creamy sauce.

5. Mix the pesto with the noodles and zoodles and serve with salmon. You can flake the salmon and mix into the pasta or plate it on the side like we did.

#FitG

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ideCHERRY AMARETTO POP

PEACHES N’ DREAMS POP

Fact: We dream about peaches and they dream about us back. Makes two 3oz 80 calorie popsicles.

1. Remove the pit from the peach and blend the rest (skin and all) in a food processor or blender. If your peach isn't deliciously amazing, add a teaspoon of honey. Fill each popsicle mold 1/3 up. Freeze for 15 minutes.

2. Stir the Cream Layer ingredients together. Fill the molds another 1/3 with the cream layer then immediately add another layer of peach.

3. Freeze overnight. 4. Leave out of the freezer for 5 minutes before eating. (Seriously. This

step. Do it.) !TIPS: If you've read Fit Girls Cook you know that we're obsessed with using vanilla bean paste for all the things. You can order it online or find it at specialty cooking shops.

INGREDIENTS

PEACHES LAYER 1 deliciously amazing peach !!!!

DREAMS LAYER 2T light canned coconut milk 1/4c plain 2% Greek Yogurt 2t honey 1/2t vanilla bean paste (or 1/4t vanilla extract)

DIRECTIONS

Peaches N’ Dreams Pop

1. Stir the cream layer ingredients together. Put half the mixture at the bottom of each popsicle mold.

2. Blend all the Cherry Layer ingredients together until they're smooth and creamy. We like to use the food processor for this, but a blender would also work.

3. Add the Cherry Layer on top of the Cream Layer and freeze overnight. 4. Leave out of the freezer for 5 minutes before eating if you want it to be

as delicious as possible. And, really, why wouldn't you want that? !TIPS: You can use vanilla extract instead of almond extract in the Cherry Layer if you don't feel like springing for almond extract. (PS: Full fat coconut milk in the Cream Layer is divine for an extra 20 calories per pop. You can do that on the Peaches N’ Dreams Pop too.)

DIRECTIONS

INGREDIENTS

Shout out to almond extract. How we love thee! Thy tiny bottle of magical flavor! Enter into our frozen treat! Makes two 3oz 100 calorie popsicles.

CHERRY LAYER 14 cherries 1/3c light canned coconut milk 1/4t almond extract 1t honey !

CREAM LAYER 2T light canned coconut milk 2T plain 2% Greek Yogurt 1t honey 1/4t vanilla bean paste (or 1/8t vanilla extract)

Cherry Amaretto Pop

When you’re confused over whether the orange is an exercise ball.

days 3/4

LUNCH DINNER

PM SNACK DESSERT

BREAKFAST

AM SNACK

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DIRECTIONS

This is our mermaid BFF Imogen's favorite smoothie. She hopes you enjoy it too. #mermaidsarerealifyouwantthemtobe Makes one 320 calorie serving.

INGREDIENTS

1. Put almond milk in blender and add spinach. Blend until you don't see any pieces of spinach, just green milk. About one minute.

2. Add everything else and blend until smoothie-ified! This is a less fluffy smoothie. Add ice if you want to fluff it up!

!SOAKED CASHEWS: If you're not using a high-speed blender, soak your cashews overnight in water to soften them so they blend up creamy.

LIME ZEST: “What's zest?” It's when you use zester tool or microplane grater (again, totally invest, they rock) to shave off the thin outer green layer from the lime. It adds another dimension of flavor to the smoothie.

3/4c unsweetened vanilla almond milk large handful baby spinach 1/2 frozen banana 1/2c plain 2% Greek yogurt 1T cashew butter or 13 cashews** 2t honey 1/2t vanilla bean paste (or 1/4t vanilla extract) juice of 1/2 lime zest of 1/2 lime

Zesty Mermaid

BREKKIE COOKIES

#FitGirlsGuide

DIRECTIONS1. Preheat the oven to 300 degrees F. 2. Mash the banana well then add the coconut oil, applesauce, apples,

and dates. After that's all mixed up add the oats. 3. Form into four cute little cookie rounds on a baking sheet. 4. Bake 10-15 minutes or until done to your liking. !TOPPINGS: Top with a dollop of 2% Greek yogurt mixed with vanilla bean paste and a touch of honey for an extra 10 calories per cookie. Decorating with fruit is totally encouraged. We used pomegranate seeds. !BATTER ADD-INS: Add 1T chopped nuts or coconut flakes to the batter for an extra 10 calories per cookie or 1T mini-chocolate chips for an extra 20 calories per cookie. A pinch of cinnamon is also nice. For a different texture, pulse the oats in a food processor first until they're a flour-like consistency.

1/3c quick-cooking (not instant) oats 1/2 banana 2T applesauce 2T teeny-tiny diced apples 1 date chopped up into little pieces 1/2t coconut oil (optional but recommended)

Cookies you could eat in the morning even if you were a kid and had to ask Mom permission to eat cookies in the morning. Makes four 60 calorie cookies aka two 120 calorie servings of two cookies.

INGREDIENTS

Brekkie C ookies

STEAK SALAD DIPPERS

#FitGirlsGuide

DIRECTIONS

1. Heat pan on medium-high. Once the pan is hot, add the oil and steak. Let cook for 4 minutes. Flip. Let cook for another 3 minutes or until done to your liking. The key to good pan-seared meat is not fussing with it a lot. One flip is all you need.

2. Slice your steak and julienne your carrots and red peppers. 3. Shake all the Grapefruit Vinaigrette Dip ingredients together. 4. Prep the rice paper wraps according to the package directions. Put your

fillings in the center (don't forget a couple leaves of fresh basil or cilantro) then wrap them up like a present. It doesn't matter how pretty your wrapping job is. The present is still great.

!TIP: Sub 150 calories any alternate protein for the steak.

WRAPS 4 30-calorie rice paper wraps 3oz raw lean steak 1t vegetable oil 4 butter lettuce leaves 1/4 cucumber 1/2 red pepper fresh basil or cilantro

GRAPEFRUIT VINAIGRETTE DIP 1t olive oil 1T balsamic 2T squeezed grapefruit juice 1/4t finely diced red onion 1/2t honey pinch of sea salt fresh ground pepper to taste

Rice paper wraps aren't just fab for Asian cuisine. They're an awesome alternative way to make any sandwich — or wrap up any salad. Makes one 400 calorie serving.

INGREDIENTS

Steak Salad Dippers

THAI DIPPERS

WRAPS 4 30-calorie rice paper wraps 2 pieces turkey bacon 4 butter lettuce leaves 4 slices of tomato, halved 2oz cooked chicken breast (3oz raw) !!

AVOCADO PESTO DIP *Recipe on page 30.

Wrap up the wrap ingredients and mix up the dip ingredients. Tis all there is to it. Each recipe makes one 400 calorie serving.

BLT DIPPERS

Bonus Dippers

WRAPS 4 30-calorie rice paper wraps 3oz sautéed tofu or 6 cooked jumbo shrimp 4 butter lettuce leaves 1/4 cucumber 8 fresh basil leaves 1/4 avocado handful of shredded carrots !

FIT GIRL PEANUT SAUCE 2t peanut butter 1/2t sesame oil 2t soy sauce 1t maple syrup 1T rice vinegar 1t lime juice (optional) 1t Sriracha (optional)

Brunch For Dinner

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DIRECTIONS

1. Boil a pot of water, if poaching the egg. 2. Sauté the onion and sweet potatoes in olive oil until the sweet

potatoes are almost done. (We were feeling experimental so used a potato peeler to turn our sweet potato into ribbons, but you can chop it into small cubes too and be normal about it. Especially if you want crispier edges.)

3. When the water is simmering and looks like champagne, add 1T white vinegar (this helps the egg stay together). Crack the egg into a measuring cup. Gently tip the egg into the simmering water. It will sink. Don't touch it. Leave it alone for 4 minutes. Set a timer.

1 egg 1T white vinegar 3oz raw sweet potato 1/2c cooked chickpeas 1/4c sliced red onion 2T feta

large handful kale 1t olive oil 1 clove garlic pinch of sea salt fresh ground pepper red pepper flakes (optional)

Please. Who needs meal “rules.” Eggs like to be eaten whenevs. They told us this. We speak to eggs. Makes one 380 calorie serving.

INGREDIENTS

Brunch for Dinner

DIRECTIONS CONTD.

4. While the egg is poaching, add the chickpeas, kale, garlic (micro-grated or minced), pepper, pinch of salt, and (optional) red pepper flakes to the sweet potatoes and onions. Add some olive oil cooking spray if needed. Sauté until the kale is bright green and done to your liking. We like this dish to taste super fresh and simple, but you can also add any favorite spices into the sauté.

5. When your egg timer goes off fish the egg out of the pot with a slotted spoon. Dab off excess water.

6. Top your veggie mixture with feta and poached egg and cheers to your dinner brunch!

!TIPS: A lot of recipes tell you to add garlic with the onions, but garlic is actually best treated as a spice. It browns easily and only requires a couple minutes of cooking to release its flavor. Add it in during your last couple minutes of sautéing for best results. !PS: Any kind of egg will be delicious with this and other varieties are quicker than poached, but we wanted to teach you how to poach an egg in case you didn't know because they're kinda neat and fancy and the epitome of brunch. If you don't like eggs, use any other 70 calories of protein you do like. xoxo

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MINTY GRAPEFRUITSICLE

COCONUT WATERSICLE

BLUEBERRY LEMONSICLE

SPICY MELONSICLE

1. Put everything into a food processor (or blender) and blend it up. 2. Pour into popsicle molds and freeze overnight. 3. Leave out of the freezer for 5 minutes before eating. !TIPS: This is great with strawberries too. And raspberries! And kiwi! And mango! Basically, every fruit.

DIRECTIONS

INGREDIENTS

Bonus, these popsicles turn your tongue purple so it's like a nostalgic trip down childhood memory lane. Makes two 3oz 50 calorie popsicles.

1/2c blueberries 3/4c coconut water 2t lemon juice 1t honey

Blueberry Lemonsicle

DIRECTIONS

INGREDIENTS

This popsicle is inspired by our love of street vendor fruit. You don't need any sweetener if you have a fantastic melon, but if your melon lets you down, add 1-2 teaspoons of honey. Makes two 3oz 35 calorie popsicles.

1 1/2c cubed watermelon 2t lime juice sprinkle of cayenne pepper

1. Put everything into a food processor (or blender) and blend it up. Give it a taste test. Add extra lime and cayenne to taste and honey if needed.

2. Pour into popsicle molds and freeze overnight. 3. Leave out of the freezer for 5 minutes before eating. !TIPS: Using half watermelon and half strawberry is also fun here. Watermelon also makes a great popsicle all on its ownsome.

Spicy Melonsicle

1. Chop each grape into four pieces and divide them between two popsicle molds. Pour coconut water to fill the molds the rest of the way. Freeze for an hour and a half.

2. Go back and stir the mixture in the molds around now that it's thickening to keep all the fruit from falling all the way to the bottom. (You can skip this step if you're all, “Yeah, I don't really care how evenly distributed my grapes in my popsicle it's all ending up in my stomach.”)

3. Leave out of the freezer for 5 minutes before eating. !TIPS: Grapes are our favorite here but any fruit is fab. Pomegranate seeds, nectarine, pineapple, orange … everything.

3/4c coconut water 12 grapes

DIRECTIONS

INGREDIENTS

Ahh! The grapes are trapped in the coconut water! Help the grapes get out by eating them. (Now the grapes are trapped in your stomach. There was no happy ending for the grapes. Sigh.) Makes two 3oz 40 calorie popsicles.

C oconut Watersicle

1. Pour 1/4c boiling water over the fresh mint leaves. Add the honey and let steep for 5 minutes. Remove the mint leaves and let the water cool.

2. Mix the minty honey water with the grapefruit juice. (We also threw in some finely chopped mint leaves.)

3. Pour into popsicle molds and freeze overnight. 4. Leave out of the freezer for 5 minutes before eating for max tastiness. !TIPS: It's super easy to make your own grapefruit juice. Just get a grapefruit and squeeze it. Boom. Done. Pulpy and delicious. One decent sized grapefruit makes enough for this recipe. We like the pink ones.

1/4c boiling water 1/4c fresh mint leaves 3/4c grapefruit juice 1T honey

DIRECTIONS

INGREDIENTS

Mint, Grapefruit, and Honey have been friends forever and forever friends will be. And, lucky for us, they like going on freezer adventures! Makes two 3oz 70 calorie popsicles.

Minty Grapefruitsicle

When nobody told you what pomegranate seeds are for. #ThisIsABedRight?

LUNCH DINNER

AM SNACK PM SNACK DESSERT

BREAKFAST

days 5/6/7

GRE

EN I

S TH

E NE

W O

RANG

E

#FitG

irlsGu

ide

DIRECTIONS

Because waking up to a brekkie fauxssert (aka faux dessert) with stealth veggies is never a bad thing. Makes one 320 calorie serving.

INGREDIENTS

1. Put almond milk in blender and add spinach. Blend until you don't see any pieces of spinach, just green milk. About one minute.

2. Add everything else and blend until it's smoothie-ified! !SOAKED CASHEWS: If you're not using a high-speed blender, soak your cashews overnight in water to soften them so they blend up creamy.

TIPS: All three smoothies in this book also make great popsicles. This one especially. “So like could I eat my breakfast as popsicles?” Yes, yes you could. But you'd have to eat a few of them to get your whole brekkie in cuz this will make about 5 three ounce popsicles.

1/3c light canned coconut milk 2/3c unsweetened vanilla almond milk large handful baby spinach 1/2c frozen mango 1/2 frozen orange, in slices 1/2c plain 2% Greek yogurt 1/2T cashew butter or 7 cashews 1t orange zest 1/2t vanilla bean paste or 1/4t vanilla extract

Green is the New Orange

CAPR(EGG)SE CUPS

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DIRECTIONS

1. Whisk the eggs with an optional splash of milk, fresh ground pepper and teeny pinch of salt. Add the basil and feta and pour evenly into 7 muffin cups, each about 2/3 full.

2. Thinly slice the tomato and put the slices on a paper towel for a few seconds to absorb excess water. Then gently place one on top of each cup and bake at 350 for 15-20 minutes or until set.

!CAPREGGSE SANDWICH: For a non-oven version, serve a poached egg on top of a slice of tomato, basil, and 1/2 oz fresh mozzarella (or sprinkled with 1T feta) with a teeny bit of salt and some fresh ground pepper. Put this on top of an English muffin for a small 250 calorie meal. A tiny drizzle of olive oil is a nice bonus.

6 eggs 1/3c crumbled feta* 1/2c chopped basil 1 roma tomato fresh ground pepper

teeny pinch of salt optional splash of milk !* or use 1 and 1/2 oz chopped fresh mozzarella

Because we can't resist puns … or using up all the ingredients on our shopping list. Traditionally Caprese Salad is, of course, fresh mozzarella, basil, and eggs. But we're doing a feta version here so you can use up the feta cheese you bought. (And you can freeze the four leftovers to have for snacks next week! Thrifty fitgirldom.) Makes seven 80 calorie cups.

INGREDIENTS

Capreggse Cups

PARTY IN MY MOUTH BOWL

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DIRECTIONS

1. First let's Crema. Put everything into a food processor and blend. (You'll get even more than you see in the pic because, in our effort to be fancy, we put our sauce into a squeeze bottle and about half of it got stuck in the bottle and we couldn't get it out. RIP other half of Avocado Crema.)

2. Now let's Salsa. Scoop the seeds out of your tomato and dice it up. Mix with all the other ingredients.

3. Now let's “Everything Else.” Sauté the kale and garlic for a few minutes then add to a bowl with the rice, beans, and chicken (or 150 calories of whatever protein you desire). Top with salsa, drizzle with sauce, and you're ready for your mid-day mouth party.

!TIPS: You can also make the salsa with peaches, nectarines, pineapples, or strawberries … or you can skip the fruit and go classic Pico de Gallo.

This bowl will make you go “Woooooooo!” Makes one 400 calorie serving.

INGREDIENTS

AVOCADO CREMA 3T cilantro 2T plain 2% Greek yogurt 1/4 avocado 1t lime juice (optional) 1/4t honey (optional) teeny pinch salt !!

MANGO SALSA 1/2 roma tomato 1t chopped jalapeño 2t chopped red onion 1t chopped cilantro 3T chopped mango squeeze of lime !!

EVERYTHING ELSE 1/3c cooked rice 1/4c pinto beans 4oz cooked chicken breast (5oz raw) handful kale clove of garlic

Party in My Mouth Bowl

PERKY CHIA CUPS

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2T chia seeds 2/3c room temperature coffee 1T coconut cream* 1/4t vanilla bean paste or 1/8t vanilla extract 2t coconut sugar

We're in a deep meaningful relationship with chia pudding. So filling. So magical. So cute in a goofy way. Each recipe makes one 200 calorie serving.

PERKY CHIA LATTE CUP

PERKY CHIA MATCHA CUP

2T chia seeds 2/3c room temperature matcha tea** 1T coconut cream 1/4t vanilla bean paste or 1/8t vanilla extract 1t honey

ADD-ONS: Top with 1t coconut cream (*the thick stuff on top of full fat coconut milk before you shake it) and 1t cacao nibs for 25 extra calories. Sub 2t organic chocolate syrup to make a Mocha Chia Cup.

ADD-ONS: Top with 1t coconut cream and 1t shredded coconut for an additional 25 calories. Tip: Blend the matcha tea in a food processor or blender if you don't have a matcha whisk so it gets fully dissolved. We used 1/2t matcha powder, but adjust the matcha to your desired strength.

Perky Chia Cups

PERKY CHIA VANILLA BEAN CUP

1. Add all the ingredients into a small jar or container. Put the chia seeds last so they don't get stuck to the bottom.

2. Shake for about 15 seconds. 3. Let stand 10 minutes, then shake again for 15 seconds. 4. Refrigerate overnight. 5. Stir and savor. It's easy to eat this way too fast and get sad about how

quickly it disappeared. Learn from our mistakes. :( !

TIPS: You can also freeze Perky Chia Cups to make Perky Chia Pops! Prep the recipe the same way and do the whole refrigerate overnight bit, but in the morning stir and pour the mixture into popsicle molds and freeze it instead of eating it. (Yeah, good luck with not eating it.)

2T chia seeds 1/3c unsweetened vanilla almond milk 1/3c light canned coconut milk 1/2t maple syrup 1/2t vanilla bean paste

DIRECTIONS

ADD-ONS: Top with a small handful of your favorite berries or other fruit for an extra 10 calories.

STUPID EASY STIR FRY

#FitGirlsGuide

DIRECTIONS

1. Make the spaghetti according to the package directions. (1/3 cup cooked spaghetti is about 0.7 ounces dry.)

2. Heat the pan on medium-high then sauté your protein in 1t oil until fully cooked. We used half cashews and half tofu but 5 ounces of raw chicken or 3 ounces of raw steak also work great here. Set protein aside and carefully wipe out the pan.

3. Cook all the veggies in the other teaspoon of oil until almost done to your liking. Micro-grate or mince your garlic and ginger then combine it with the soy sauce, maple syrup, and pepper and add to the stir fry.

4. Cook for another couple minutes to release the flavors of the ginger and garlic. Combine the veggies with the protein and pasta and serve!

After we first made this we ate it every night for a week, and sometimes for lunch too. Also breakfast. Because it's stupid easy and stupid good. We hope you love it too. Makes one 400 calorie serving.

INGREDIENTS

Stupid Easy Stir Fry

STIR FRY 150 calories protein* handful sliced onion handful sliced celery handful shredded carrots handful bean sprouts handful chopped cabbage 2t peanut or vegetable oil 1/3c spaghetti

SAUCE 1 clove garlic or more to taste 1 piece of ginger the size of the garlic clove or more to taste 1/2t maple syrup 2t reduced-sodium soy sauce fresh ground pepper (optional)

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FITLATO SHOPPE

1. Put the frozen banana slices, vanilla, and coconut cream into a food processor and pulse to chop. Once everything's chopped up into small pieces, run the food processor continuously for a few minutes until it magically turns into creamy soft serve.

2. Spoon into a bowl and stir in the chocolate. Then gently swirl in the peanut butter to get cute and tasty pb ribbons.

3. Eat half now soft-serve style and save the rest for tomorrow! !COCONUT CREAM: Coconut cream is the stuff on top of a can of full-fat coconut milk that you can scoop off before you shake the can. If it's a hot day, put the unopened can in the fridge for a couple hours first so that the cream solidifies. SERVING TIPS: Leave the Fitlato out of the freezer for 5 minutes before eating for best results. (Are you noticing a trend here with our tip?!)

1 frozen banana cut into slices 1T peanut butter 1T coconut cream 1/2t vanilla bean paste (or 1/4t vanilla extract) 60 calories chopped 80% dark chocolate

DIRECTIONS

INGREDIENTS

Welcome to the Fitlato Shoppe! We're kicking things off with the most luxe creation in the Fitlato fam. Makes two 150 calorie servings.

P B + Chocolate Fitlato

1. Put everything into a food processor and pulse to chop. Once everything's chopped up into small pieces, run the food processor continuously for a few minutes until it magically turns into creamy soft serve with chips of pistachio.

2. Eat half now soft-serve style and save the rest for tomorrow! (PS: Remember to leave the Fitlato out for 5 minutes before serving.)

!SPUMONI FITLATO: Sub 1T chopped almonds for one of the tablespoons of pistachio. After it's in soft serve form, stir in 6 cherries chopped up super small and 60 calories finely chopped 80% dark chocolate. Makes two 170 calorie servings.

1 frozen banana cut into slices 3T pistachios 1T coconut cream 1/2t vanilla bean paste (or 1/4t vanilla extract)

DIRECTIONS

INGREDIENTS

One of our all-time favorite flavors. And that's all she wrote. Makes two 130 calorie servings.

P istachio Fitlato

1. Put everything into a food processor and pulse to chop. Once everything's chopped up into small pieces, run the food processor continuously for a few minutes until it magically turns into creamy soft serve with a few yummy pieces of date here and there if using.

2. This one will be thinner because of the fresh strawberries so freeze for a few hours before serving. But — bonus — it also makes a bigger batch than the other versions. Good things come to those who wait.

!STRAWBERRY NANA CHIP FITLATO: Stir in 1T chopped banana chips and skip the date for an equal calorie crunchier treat.

1 frozen banana cut into slices 1c fresh strawberries 1T coconut cream 1 date (optional) 1/2t vanilla bean paste (or 1/4t vanilla extract)

DIRECTIONS

INGREDIENTS

Because strawberry gets her feelings hurt when we leave her out. Makes two 120 calorie servings. (Two 90 calorie servings without the date.)

Strawberry Fitlato

1. Mix the coffee with the hot water until it's dissolved. 2. Put everything into a food processor and pulse to chop. Once

everything's chopped up into small pieces, run the food processor continuously for a few minutes until it magically turns into creamy soft serve. This one will be thinner because of the fresh strawberries. Freeze for a few hours before serving.

!MOCHA CHIP FITLATO: Stir in 100 calories chopped dark chocolate covered espresso beans for two 130 calorie servings.

1/2t instant coffee 2T hot water 1 frozen banana cut into slices 1T coconut cream 1/2t vanilla bean paste (or 1/4t vanilla extract)

DIRECTIONS

INGREDIENTS

C offee FitlatoUse decaf if eating this at night unless you're one of those miracle people who drinks coffee before bed and passes right out. (You people blow our minds.) Makes two 70 calorie servings.

2T chopped pecans 1t organic butter 1 frozen banana cut into slices 1T coconut cream 1/2t vanilla bean paste (or 1/4t vanilla extract)

DIRECTIONS

INGREDIENTS

Butter Pecan FitlatoWe wrote an introduction for this recipe but then Butter Pecan was like, “Please. I don't need an introduction.” Makes two 120 calorie servings.

1. Melt the butter in a pan on medium heat then add the pecans and sauté until they absorb the butter. Watch them carefully. They're sensitive and burn quickly.

2. Put the frozen banana slices, vanilla, and coconut cream into a food processor and pulse to chop. Once everything's chopped up into small pieces, run the food processor continuously for a few minutes until it magically turns into creamy soft serve.

3. Spoon into a bowl and stir in the buttered pecans. Mmmmmm. !CINNAMON BUTTER PECAN: Stir in a sprinkle of cinnamon for another layer of flavor and no extra calories.

Because we ate them al l during our detox week, little kitty. We ate them al l during our detox week.

“how come all the other animals got fruit and vegetables but i didn’t?”

Weeeeeeee!

shoeless and fancy free!

Detox

complete.

Stay Cool , Fit Girl.

See you again soon!

P hoto Credits !!

All recipe photos are the property of FGW Ltd. !!

Additional Credits !

Cover Studio Lulu/Shutterstock.com p3 Evgeniya Porechenskaya/Shutterstock.com p4 Evgeniya Porechenskaya/Shutterstock.com

p5 Evgenyi/Shutterstock.com p6 aiym design/Shutterstock.com

p8 Andrekart Photography/Shutterstock.com p10 Evgeniya Porechenskaya/Shutterstock.com

p11 Olyina/Shutterstock.com p14 Vivienstock/Shutterstock.com

p17 Anton Watman/Shutterstock.com p34 Gladkova Svetlana/Shutterstock.com

p51 AlexKZ/Shutterstock.com p70 Utekhina Anna/Shutterstock.com

p71 Everett Collection/Shutterstock.com p72 Evgeniya Porechenskaya/shutterstock.com