This is where everything you need to know about your group can be found.
You can download all the documents below by clicking the links and saving, or they are available below on this page.





Turkey Sausage
Eggs (scrambled, omelet, any preferred style) considering adding veggies
Smoothies (without dairy)
Ezekiel Toast with nut butter
Ezekiel toast with an egg
Make ahead egg muffins
Turkey Bacon

Ezekiel toast with avocado
Protein bar with no sugar (lara bar, raw bar)
Salad with toppings of choice (nuts, chicken, salmon) * see below for approved dressings
Corn tortilla with grilled chicken and veggies (dip in salsa, guacamole, hummus)
Grilled chicken with salsa, guac or hummus
Deli turkey (look for the good stuff) with any of the approved dips
Chicken sausage or chicken burgers (Costco & Trader joes have a lot of good options. Check to make sure there is no added sugar)
Any lean protein with a veggie or fruit side
Black beans in corn tortilla
Black beans prepared lots of different ways
Quinoa & Black bean salad

Salsa (find a kind w no added sugar, just real/fresh ingredients)
Balsamic vinegar
Week 3 & 4- greek yogurt
Black bean dip (find kind with no sugar)

Any veggie with the above dips
Fruit with nut butter of choice
Lara bars or raw bars
Plantain chips
Dried fruit (with no added sugar)
Smoothie (made without dairy for weeks 1&2)
Frozen grapes
Kiwi with unsweetened coconut on top
Avocado rice cakes
Rice cakes with nut butter
Cantaloupe & cottage cheese (Weeks 3 & 4)

(1x a day for first two weeks, then in moderation for weeks 3 & 4)
Brown rice
Corn (popcorn, corn tortillas (make sure they don’t have sugar))
100% whole grain pasta
gluten free pasta is fine as long as it doesn’t have added sugar
100% whole grain bread (Check it make sure it’s NO sugar)
Ezekiel bread or sprouted whole grain breads

Quick (Very little cooking) Dinner Options
Rotisserie Chicken with a veggie side
Crockpot Chicken (Dump salsa on top) and cook- serve with veggies & quinoa
Breakfast for dinner- Omelets with veggies and a side of fruit
Lots of great soup options with lean proteins and veggies
Veggie or Chicken Fajitas
Chicken with pre-made pesto (check ingredient label) and whole grain pasta or veggies
Stir Fry (use coconut aminos instead of soy sauce)

Quick Salad Dressing Options

1. Red & White Balsamic Vinaigrette
Recipe: Makes Approx. 2 Cups, Have 1 or 2 TB spoon on salad (100 Calories)
1 1/2 Cup Extra Virgin Olive Oil
1/4 Cup Red Balsamic Vinegar
1/4 Cup White Balsamic Vinegar
1 Teaspoon Stone Ground or Dijon Mustard – or to taste
2 Garlic Cloves – minced
1 Teaspoon Sea Salt – or to taste
Dash of Black Pepper
In a medium bowl, whisk together the mustard, vinegars, garlic, salt and pepper. Next slowly whisk in the olive oil. Or use a hand-held blender to emulsify.
Drizzle Balsamic Vinegar over salad
Olive Oil and Lemon Juice Dressing
3 tbs. lemon juice (one large lemon)
2 tbs. extra-virgin olive oil
Salt and freshly ground pepper to taste
Place salad greens in a bowl. Squeeze fresh lemon juice over the top, and drizzle on extra-virgin olive oil. Add salt and freshly ground pepper, and toss gently until salad is mixed.

2. DIY Fruity Dressing
100% fruit juice of your choice
olive oil or coconut oil

Pour equal parts of the above ingredients
Mix together and serve