21-Day Belly Blast

Healthy Recipes

WHAT COUNTS AS A SERVING:

BREAD, CEREAL, RICE AND PASTA & STARCHY VEGETABLES GROUP:

1 SLICE OF BREAD, 1⁄2 BAGEL OR ENGLISH MUFFINABOUT 1 CUP READY-TO-EAT CEREAL1⁄2 CUP COOKED CEREAL, RICE OR PASTA1⁄2 CUP CORN, MASHED & SWEET POTATOES, LEGUMES & SQUASH 1 SMALL POTATO

VEGETABLE GROUP:

1-CUP RAW LEAFY VEGETABLES1⁄2 CUP COOKED OR RAW VEGETABLES 3⁄4 CUP VEGETABLE JUICE

FRUIT GROUP:

1 MEDIUM PIECE OF FRUIT1⁄2 CUP CHOPPED, COOKED, OR CANNED FRUIT 1-CUP MELON OR BERRIES3⁄4 CUP JUICE

MILK, YOGURT, CHEESE GROUP (DAIRY):

8 oz. CUP OF MILK OR YOGURT1 1⁄2 oz. (1” CUBE) CHEESE2 oz. (2-3 SLICES) PROCESSED CHEESE 1⁄2 CUP COTTAGE CHEESE

MEAT, POULTRY, FISH, DRY BEANS, EGGS & NUTS GROUP:

2-3 oz. COOKED LEAN MEAT, POULTRY OR FISH 1⁄2 CUP COOKED BEANS, TOFU (1 OUNCE)2 EGGS OR 1⁄2 EGG BEATERS (3 OUNCES) SOYBURGER (3 OUNCES)

2 TABLESPOONS PEANUT BUTTER (1 OUNCE)

1-2 OZ. OF NUTSPROTEIN SHAKE (2 OUNCES – 1 SERVING)

*FATS, SWEETS & OILS...USE SPARINGLY (Add Flaxseed Oil to your shakes)

PORTION SIZES REFERENCES:

FIST... 1 CUP OR 1 MEDUIM WHOLE FRUIT THUMB... 1 OZ. OF MEAT OR CHEESE THUMB TIP... 1 TABLESPOONFINGER TIP... 1 TEASPOON

CUPPED HAND...1-2 OZ. OF NUTS OR PRETZELSPALM (NO FINGERS) 3 OUNCES OF MEAT, FISH OR POULTRY

PROTEIN BARS: HEALTHY WARRIOR, RX, SHANTI BARS AND REWIND BARS

Wake up Water

Have a glass of room temperature to warm filtered water with 1/4 fresh squeezed lemon juice and a pinch of cayenne pepper, cinnamon, and ginger root or powder. Also, can add 1 Tb. raw apple cider vinegar. If you tend to be dehydrated, add a pinch of Himalayan sea salt to this water, too.

Evening Tonic

16 oz. filtered water3 wedges lemonPinch Himalayan sea salt (Also, good before a workout)

Smoothies & Breakfast

Build-A-Smoothie

*USE ALL STEPS TO GET A 500-CALORIE SMOOTHIE* Step one: Choose your Liquid

Water Almond Milk Coconut Milk Coconut Water

Step two: Choose your Greens Spinach Kale Other Greens Powdered Greens

Step three: Choose Protein Powders & Seeds Whey, Pea, Hemp Protein Powder Chia Seeds Hemp Seeds Flaxseeds L-Glutamine

Step four: Choose Oils & Other Healthy Fats Flaxseed Oil MCT Oil Coconut Oil Apple Cider Vinegar Avocado (1/2)

Step five: Choose Other Misc. Ingredients Herbs Maca Powder Shaved Coconut Flakes Cacao

Step six: Choose your fruits Any Berries Mango, Pear, Orange Banana Goji Berries

Blend all together until smooth and enjoy! Makes 1 serving.

Power Oatmeal

Ingredients:

¼ cup Steel Cut Oats 1 scoop Chocolate or Vanilla Protein Powder ½ cup Blueberries 1 teaspoon Cinnamon 1 tablespoon Chia Seeds and Hemp Seeds, optional

Directions:

Cook steel cut oats according to package directions.Mix in blueberries, protein powder, and cinnamon. Makes 1 serving.

Veggie Omelet

Ingredients:

3 Eggs 5-6 Spinach Leaves, chopped ½ Tomato, chopped ¼ cup Broccoli, finely chopped 1/8 cup Mushrooms, chopped Dash Hot Sauce or Homemade Salsa as topping

Directions:

Mix all ingredients except salsa/hot sauce in a medium size bowl. Use coconut oil to grease the pan. Cook until eggs are done. Top with hot sauce or salsa. Makes 1 serving.

Lunch

Tuna Salad

Ingredients:

1 packet Bumble Bee Tuna in Water 1 teaspoon Dijon Mustard 1 teaspoon Olive Oil 2 Romaine Leaves 2 slices Tomatoes, chopped

Directions:

Place tuna in a bowl and add Dijon mustard, tomatoes and olive oil. Scoop tuna salad into the romaine leaves. Makes 1-2 servings.

Egg Salad

Ingredients:

3 Hard Boiled Eggs, cooked 1 teaspoon Dijon Mustard 1 teaspoon Olive Oil 2 handfuls Spinach 2 Slices Tomatoes ½ Avocado, chopped (optional)

Directions:

Finely chop the eggs and add Dijon mustard and olive oil.Place over a bed of spinach and 2 slices of tomatoes. Makes 1-2 servings.

Summer Tomato Salad

Ingredients:

Pint Cherry Tomatoes, halved  Pint Yellow Pear Tomatoes, halved  1/4 cup Green Onions, chopped 1 clove Garlic, minced  1/4 cup Fresh Basil, chopped  1/4 cup Cilantro, chopped 1 Avocado, chopped  Freshly Ground Black Pepper to taste  Ground Red Pepper to taste  Sea Salt to taste 

Directions: 

In a bowl, toss the cherry tomatoes, yellow pear tomatoes, green onions, garlic, basil, cilantro, black pepper, red pepper, and sea salt. Refrigerate 30 minutes and toss again before serving. Makes 2-3 servings.

Dinner

Marinated Grilled Chicken Breasts

Ingredients: 

4 Chicken Breasts  ½ cup Lemon Juice  3 cloves Garlic, crushed  2 teaspoons Olive Oil  2 teaspoons Pepper  2 teaspoons Tarragon  1 teaspoon Thyme  ¾ teaspoon Salt 

Directions: 

Combine all ingredients, minus the chicken, in a Ziplock bag. Once mixed, add the chicken breasts. Refrigerate the chicken in its marinade at least 1 hour, turning it occasionally. Preheat the oven broiler. Place the chicken breasts skin side down in baking dish. Place dish 3 to 4 inches below the broiler. Broil 15 to 18 minutes on each side, basting occasionally with marinade.  Makes 4 servings.

Curried Baked Chicken Breast

Ingredients:

4 oz. Chicken Meat, cut into strips  2 tablespoons Chili Powder  1 tablespoon Sea Salt  4 tablespoons Curry Paste  1 tablespoon Olive Oil 

Directions: 

Preheat oven to 200 degrees. Clean the chicken, drain and pat dry. Cut into long, thin strips so that it cooks easily. Season the chicken with the salt and chili powder. Rub the curry paste all over the chicken. Place the chicken strips onto a tray covered by foil. Drizzle it with some olive oil and bake in the oven for 10 minutes. Then turn over and bake for another 10 minutes. Tip: To test if it is done, just pick a larger piece and nudge the center with a fork. If it is all white inside with clear juices, it is done. If there’s still a hint of pink, then pop it back into the oven and bake for a few more minutes. Makes 1 serving.

Spiced Chicken Breasts w/Brown Rice and Veggies

Ingredients: 

2 Boneless, Skinless Chicken Breasts  1 teaspoon Cumin  1 teaspoon Sea Salt  ½ teaspoon Pepper  1 teaspoon Chili Powder  1 teaspoon Garlic Powder  1 teaspoon Onion Powder  1 teaspoon Achiote (optional)  2 tablespoons Olive Oil  1 cup Brown Rice  1 cup cooked Pinto Beans  ½ Red Onion, sliced into thick slices (for grilling)  2 Poblano Peppers, cut in half with seeds and innards ripped out  Dash of Cilantro  ¼ Avocado, sliced 

Directions: 

Season the chicken breasts with the sea salt, pepper, cumin, chili powder, garlic powder, onion powder, and achiote. Drizzle some olive oil all over the chicken and rub the oil and spices in. Heat the grill or grill pan to medium. Cook the chicken until juices run clear; set aside. Drizzle the onion slices and poblanos with some olive oil. Grill these until they're nicely marked; remove and set aside. On a chopping board, chop the onion and poblanos roughly into medium sized pieces. Stir these and the warmed pinto beans into the rice along with some sea salt and pepper. Dish the rice onto a platter or individual plates. Finish off with avocado slices and cilantro. Makes 2 servings.

Chicken Marsala Crockpot Recipe

Ingredients: 

4 Boneless, Skinless Chicken Breasts  ½ teaspoon Sea Salt  ½ teaspoon Pepper  1 tablespoon Olive Oil  ¼ cup Flour  ¼ cup Parsley, chopped  ½ cup Marsala Wine  ½ cup Mushrooms, sliced

Directions: 

Mix most of the flour with the sea salt and pepper and cover the chicken breast in this mixture. In a skillet, add the olive oil and brown the chicken breast on both sides and place in the crockpot. Add the wine and mushrooms to the skillet and let heat for about 10 minutes, while tossing and stirring. Sprinkle the left-over flour onto the chicken breast and pour the sauce over. Allow cooking on low for 6 hours. Use the parsley to garnish. Makes 4 servings.

Mexican Chicken Skewers w/Guacamole

Ingredients:

3 tablespoons Olive Oil  1 Garlic clove, crushed  1 teaspoon Ground Cumin  ½ teaspoon Cayenne Pepper  4 chicken skewers and 4 bamboo skewers or 3 Skinless Chicken Breasts, cut into

cubes and 8 bamboo skewers  1 small Red Pepper and 1 small Green Pepper, deseeded and cut into bite-size

pieces  1 small to medium Onion, cut into 8 wedges  Small tub Guacamole, to serve 

Directions: 

Put the oil, garlic and spices into a bowl and mix well. Take the chicken pieces off the skewers and add to the marinade, mix and leave to marinate at room temperature for 30 minutes. Meanwhile, soak 8 bamboo or wooden skewers in cold water for the same time. Thread the chicken, peppers and onion alternately onto the skewers. Brush any remaining marinade onto the peppers and onion pieces. Put on a cooking grate and cook directly over a medium heat source for 10-12 minutes, turning halfway. Serve with guacamole. Makes 3-4 servings.

Italian Style Baked Cod

Ingredients: 

2 lbs. Cod Fillets, thawed  1 small Onion, diced  2 tablespoons Olive Oil  1 clove Garlic, minced  2 cans (15 oz.) Tomato Sauce 1 Bay Leaf  ½ teaspoon Basil  Sea salt and Pepper, to taste 

Directions: 

Heat the olive oil in a saucepan over medium heat. Once the oil is hot, place the onion in the pot and stir-fry until tender. Add everything except for the fish, stirring to combine. Reduce heat, cover, and simmer for 30 minutes. While sauce is simmering, preheat the oven to 350 degrees. Place the fish fillets in an 8 x 11 baking dish in a single layer. Gently pour the sauce over the fish. Bake in the preheated oven for 35-40 minutes. When fish flakes easily, it is ready. Makes 4-5 servings.

Lemon Pepper Baked Cod

Ingredients:

1 lb. Cod Fillets, thawed  2 tablespoons Extra Virgin Olive Oil  1 Lemon  Sea Salt and Black Pepper, to taste 

Directions: 

Preheat the oven to 350 degrees. Lightly brush the bottom of an 8 x 11 baking dish with olive oil. Place the cod fillets in a single layer in the baking dish. Cut the lemon into quarters and squeeze the fresh lemon juice over all the fish fillets. Sprinkle with salt and black pepper. Bake for 35-40 minutes or until fish flakes easily with a fork. Note: These recipes will work with any mild fish with a texture similar to cod. Consider trying these recipes with flounder, whitefish, catfish, snapper, or any other similar variety that you enjoy. Makes 2-3 servings.

Salmon Steaks with Grapefruit

Ingredients:

1 tablespoon Olive Oil  1½ cups Onions, finely chopped  1 cup fresh grapefruit juice and segments  4-6 oz. Boneless, Skinless Salmon Steaks  Fresh Grapefruit segments for garnish 

Directions: 

Heat olive oil in large nonstick skillet over medium heat. Add onions and cook until tender. Place salmon and grapefruit juice with segments in pan. Cover and simmer over low heat for 6-8 minutes or until fish is cooked to taste. Serve salmon with pan sauce, garnished with grapefruit segments. Makes 4 servings.

Chili Rubbed Tilapia

Ingredients:

1½ tablespoons Ancho Chili Powder or Regular Chili Powder ½ tablespoon Cumin ½ tablespoon Kosher Salt Dash Cayenne Pepper 1 teaspoon Paprika 6 Tilapia Fillets 1 tablespoon Organic Butter 1 tablespoon Olive Oil Lemon Wedges

Directions:

Add all spices together in a small bowl and mix.Sprinkle spice mixture over tilapia fillets and rub into fish.Heat stovetop grill or large non-stick pan; add butter and oil.When oil is hot, add fish.Grill for about 3 minutes on each side or until just cooked through.Serve with lemon wedges and brown rice. Makes 6 servings.

Garlic Salmon with Sweet Onion Relish

Ingredients:

5 tablespoons Extra Virgin Olive Oil, divided 2 Garlic Cloves, crushed ¼ teaspoon Fresh Ground Mixed Peppercorns 1½ cups Sweet Onion, chopped ¼ cup Oil Packed Sun-dried Tomatoes, chopped 4 Skinned Salmon Filets, (6 oz. each) 1 tablespoon Balsamic Vinegar ¼ cup Toasted Walnuts, broken 2 tablespoons Fresh Basil Leaves, thinly sliced ¼-½ teaspoon Sea Salt

Directions:

In small bowl, whisk together 3 tablespoons olive oil, garlic and peppercorns and set aside. Heat remaining 2 tablespoons olive oil in small skillet over medium heat; add onions and sun-dried tomatoes and cook 10 to 15 minutes, stirring occasionally. Meanwhile, brush salmon with garlic olive oil and place on broiler pan about 4 inches from heat. Broil 5 to 8 minutes, turning after 3 minutes and brushing both sides of salmon again with garlic oil. Stir balsamic vinegar, walnuts and basil leaves into onions. Season with sea salt to taste. Serve onion relish alongside salmon. Makes 4 servings.

Sides/Snacks

Easy Balsamic Roasted Brussel Sprouts

Ingredients:

2-3 cups Brussel Sprouts, sliced in half Dash Sea Salt and Pepper, to taste 3 tablespoons Balsamic Vinegar 3 tablespoons Olive Oil

Directions:

Preheat oven to 375 degrees. Whisk together the vinegar, salt and pepper in a small bowl. Slowly incorporate the olive oil until a dressing is formed.Place the Brussel sprouts in a single layer on a baking sheet. Drizzle the oil and vinegar over the sprouts and gently toss to coat. Bake for 25 minutes, turning once. Sprouts are done when they are lightly browned. Makes 2-3 servings.

Lemon-Garlic Green Beans

Ingredients:

2 Garlic cloves, minced 2 teaspoons Olive Oil 1 lb. Green Beans, trimmed and cut into 2 inch pieces 1 tablespoon Lemon Juice ¼ teaspoon coarsely Ground Pepper ¼ teaspoon Salt

Directions:

In a large nonstick skillet coated with nonstick cooking spray, cook the garlic in oil over medium heat for 30 seconds. Add the beans; cook and stir for 10-13 minutes or until crisp. Stir in the lemon juice, pepper and salt. Makes 4 servings.

Spaghetti Squash

Ingredients: 1 medium Spaghetti Squash 1 teaspoon Olive Oil 2 cloves Garlic, minced (or 2 frozen cubes from Trader Joes) 1 medium Onion, chopped 1 cup Carrots, shredded 1 cup Mushrooms, sliced 1 bunch Broccoli, chopped 12 oz. Organic Sausage (Applegate) Dash of Sea Salt and Pepper 1 cup Cherry Tomatoes, halved 1 cup Organic Spaghetti Sauce

Directions: Preheat oven to 325 degrees. Cut the squash in half and scoop out the seeds. Fill a microwave safe dish with an inch of water, and place half of the squash in it, cut side down. Microwave for 10 minutes (OR place oven safe pan with an inch of water into the oven at 325 for 40 minutes). Carefully remove from microwave.Repeat with the other half; put aside to cool.In a large skillet, heat the olive oil on medium; add garlic and onions and cook for about 3 minutes. Add the shredded carrots and mushrooms. After a few minutes, toss the broccoli pieces on top and cover for 5 minutes. Remove cover, stir and cook for another minute until the veggies are all tender. In a medium skillet, heat the sliced sausage over medium heat. Once browned, remove from heat. In a large bowl, scrape out the insides of the spaghetti squash and discard the skin. Add the veggies, sausage and a dash of sea salt and pepper; add tomatoes. Lightly grease a large casserole pan with olive oil. Press the veggie and sausage mixture evenly into the pan. Bake for 25 minutes or until bubbly. Serve with a spoonful of spaghetti sauce. Makes 6 servings.

Baked Veggies

Ingredients:

2-3 cups any veggies you desire 2 tablespoons Olive Oil Seasoning or Black Pepper and Sea Salt

Directions:

Preheat oven to 350 degrees. Place foil in a baking sheet. Arrange veggies all over the baking sheet and then drizzle olive oil over the veggies. Lightly season as desired. Bake for 10-15 minutes or to your desired tasting. Makes 1-2 servings. 

Homemade Hummus

Ingredients:

1 can Garbanzo Beans, rinsed ½ cup Tahini ¼ cup Fresh Squeezed Lemon Juice ¼ cup Purified Water 1 teaspoon Garlic Powder Pinch Kosher or Sea Salt

Directions:

Blend the tahini and lemon juice in a food processor until creamy. Add in garlic and salt. Next, add in garbanzo beans a little bit at a time until smooth. If needed, add a small amount of water, 1 tablespoon at a time, until you reach the desired consistency. You can get creative and add spices you may like to this: cumin, cayenne pepper, more garlic, etc. 1-2 tablespoons per serving.

Detox Balsamic Dressing

Ingredients:

1 cup Extra Virgin Olive Oil 1/3 cup Aged Balsamic Vinegar 1 tablespoon Dried Parsley ½ teaspoon Sea Salt 1 tablespoon Honey Mustard (organic) 1 Garlic clove, minced (optional) Fresh Ground Pepper to taste

Directions:

Add all the ingredients to a bowl and whisk until thick and creamy. Check for seasoning (lasts about 7-10 days in the fridge). Makes 4 servings.

Strawberry Balsamic Dressing

Ingredients:

4 large Strawberries ½ cup White Balsamic Vinegar 1 tablespoon Fresh Garlic, minced Dash of Sea Salt

Directions:

Puree strawberries, white balsamic vinegar, and minced garlic. Pour mixture into a bowl and add a dash of salt. Check for seasoning (lasts about 7-10 days in the fridge). Makes 4 servings.

Hemp Seed Dressing

Ingredients:

2 tablespoons Hemp Seeds 1 tablespoon Balsamic Vinegar 1 tablespoon Extra Virgin Olive Oil ½ Lemon, squeezed 2-3 Garlic Cloves

Directions:

Mix all the ingredients in a salad dressing colander or shaker bottle.

Apple Cider Vinaigrette Dressing

Ingredients:

1 tablespoon Dijon Mustard ¼ cup Apple Cider Vinegar, raw 1/3 cup Extra Virgin Olive Oil 2 tablespoons Fresh Lemon Juice 1 tablespoon Raw Honey 1 Garlic Clove, minced Salt and Pepper to taste

Directions:

Mix all the ingredients in a salad dressing colander or shaker bottle and refrigerate for 30 minutes prior to serving. Makes 1 cup; 1 tablespoon per serving.