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treatment. If you have any concerns or questions about your health, you should always consult with a physician or
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TABLE OF CONTENTS

Welcome 4

Let’s Get Going on Some Things 5

Steps to Get Started 7

Purification Phase 8

Days 8-14 10

Frequently Asked Questions 62

3
WELCOME
Hey! You made it to your 14-Day Accelerator Fat Loss Guide. I am going to try to be
as concise as possible, so you know exactly how these next 14 days are going to go
down!

First thing I want to say is CONGRATULATIONS! You have not only made an
investment in your health, but you have really put yourself out there. I know it was
not easy to commit, but you know what, you DID it!

Here is what you can expect not only from me, but also, the rest of One and Done in
the next 14 days.

Housekeeping Items
Have you….

• Gone through your One and Done workout member's area?

• Read through your One and Done manual?

If you have answered NO to any of these questions, make sure to check out these
first since they'll set you up for success!

If you need additional support from our team please visit:

http://www.sveltetraining.com/contact/

4
LET’S GET GOING ON SOME THINGS

Direction

I am not only here to give you all the tools you need to succeed, but also to guide you
through the process. I really wish I was a mind reader, but I am NOT…

…so please ask questions and let me know how I can better direct and serve you.

I don’t bite, so please reach out ;)

Accountability

Accountability is KEY! I want you to check in DAILY with yourself. Yes, you heard that
right. Share your goals with family members, friends, or simply write them down in a your
progress trackers or a journal to keep track of your wins!

The only way something becomes real is when you tell others about it or put it on
paper!

Here's what we suggest for best results:

Workout – Report that it is done daily and rate intensity level 1-10
Nutrition – Report compliance to YOUR program rate 1-10
Motivation – Report level 1-10

To make sure you are on track to really “track” your changes it is a good idea for you
to note your:
Current Weight
Current Inches (chest, waist, abdomen, hips)

This is so that we can track your changes together and see how we can maximize
your results, reach your goals, and achieve your dreams!

5
Please be aware that you should only weigh yourself ONCE a week, to avoid getting
crazy with numbers. Make sure to weigh in first thing in the morning and be consistent
with the timing and day of the week for your weigh in.

Support

This goes without saying, but I cannot tell you enough how important it is that we
have support on this journey to better health. We are always here to help you along the
way if you get stuck or are just needing a little extra encouragement.

6
STEPS TO GET STARTED
Ok so now that I know all the details, what the heck do I do now??

Step 1: Watch the Welcome video on your member’s only dashboard

Here you will get a breakdown of how the dashboard functions, as well as how
you can get a hold of me and how you can get support.

Step 2: “Unpack” Your One and Done Workout Guide

Here you will get a breakdown of what you need to do to get the best results
during your workouts!

Step 3: “Unpack” Your 14-Day Meal Plan

This nutrition guide will give you enough recipes to last the entire 14 days.
The point of this program is to make you rethink the word “diet”. What we are
trying to accomplish here is a lifestyle, not a prison of rules.

Step 4: Ask Questions

Is everything making perfect sense to you? Hit the help button on your
member’s dashboard or click the link below to get some extra support.
I guarantee that you may find the answer in the group before you ask.
PLUS, you may answer someone else’s question while you are at it!
If you get stuck, contact us right away and we will be more than happy to break
it down for you!

http://www.sveltetraining.com/contact/

Now that we have the housekeeping out of the way, let’s dive into how we can really
maximize your results.

7
PURIFICATION PHASE

The first 7 days are all about purifying your system.

Don’t be scared as this is a gentle “detox”. Although I hate to use that word, there is
no better way to describe what your system will be experiencing over the first 7 days.

Here are some guidelines to make sure you are getting everything you need!

Drink at least 8, 8oz. glasses of water (64oz.) per day. I know this sounds like a
lot, but water is essential to the purification process.

Start EVERY morning and end EVERY evening with the “Lean Belly Detox
Water”. The 64oz of water per day should be aside from the lean belly detox water.

Days 1-7 are VERY important to your success, so please follow them as closely
as possible. If you have any allergies, refer to the “one for one” list.

Smoothies in the first 7 days should be made with water only. Please do not
use almond or coconut milk here. If you prefer a “looser” smoothie, then you
can always add more water.

8
One for One
Here is the “one for one” list. Use this list to size out the correct portions of protein,
veggies, fats, and carbs so you can get the foods you love the most into each and
every recipe!

Carbohydrates
¼- ½ cup cooked quinoa
¼- ½ cup cooked farro
¼- ½ cup cooked barley
2 brown rice cakes
½ cup cooked steal cut oatmeal

Fats
1 Handful of Raw Unsalted Nuts (approximately ¼ cup or about 26-28 raw
unsalted almonds to have a comparison)
1 Tbsp. Almond or Peanut Butter (all natural, no sugar added. Usually if you
have to stir it, it means it is all natural)
1 tablespoon olive, coconut, or avocado oil
½ Avocado
1 tablespoon hummus (as natural as you can find)

Proteins
A fist size of meat (chicken, beef, fish, etc.)
1 serving of protein powder (please make sure to read the back of the protein
powder label, as many varieties differ in serving size)
½ cup non-fat Cottage Cheese
½ cup non-fat, plain Greek yogurt
3-5 Egg Whites or 1-2 Whole Eggs
2 tbsp. of chia, hemp, or flax seeds

Within the first 7 days, PLEASE STICK AS CLOSELY AS YOU CAN TO THE
SUGGESTED MEAL SCHEDULE. From the second week on, you can exchange
all meals at any time of day, meaning you can have breakfast for lunch and
dinner for breakfast, if you want.

9
What you will need for the day:

Vegetables Fruit
1 cup baby spinach 1 lemon
1 cup arugula 1 orange or lime
½ cup romaine ½ cup blueberries, frozen or fresh
¼ cup carrots 1 mango, (½ fresh - half frozen)
¼ cup celery 1 cup grapes
¼ cup radishes 1 banana
¼ cup green onion ¼ cup raisins
2 tbsp. jicama
4-6 slices cucumber

Protein (meats, eggs, nuts, seeds) Herbs / Seasoning / Other

12 almonds (unsalted raw) 1 tsp. garlic salt
1 scoop protein powder or 1 tbsp. ¼ cup vinegar (balsamic or red wine)
almond butter 1 tbsp. mustard (natural, stone- ground
1 hardboiled egg variety preferred)
2 sprigs fresh mint

10
 BREAKFAST

LEAN BELLY DETOX WATER

Ingredients Instructions
14oz. warm water Mix together ingredients vigorously
2-3 slices of cucumber Let sit for 5-10 minutes
1 sprig fresh mint leaves Drink
½ lemon, sliced
½ orange or lime, sliced

BOLD AND BEAUTIFUL SMOOTHIE

Ingredients
½ cup blueberries, frozen or fresh
1-cup baby spinach
1 banana
½ mango, fresh or frozen
1-scoop protein Powder or 1 tbsp. almond butter
1-cup cold water

Instructions
Blend and serve.

MID-MORNING SNACK
o ¾ cup grapes
o 12 almonds

11
LUNCH

TROPICAL ARUGULA SALAD

Ingredients
1 cup arugula
¼ mango, diced
2 tbsp. jicama, diced
½ cup romaine lettuce
¼ cup carrots, chopped
¼ cup celery, chopped
¼ cup radishes, chopped
¼ cup green onion, chopped
1 hardboiled egg, chopped (with yolk!)
¼ cup raisins

Dressing (Mix ingredients thoroughly)

¼ cup vinegar (balsamic or red wine)
1 tbsp. mustard (natural stone-ground variety preferred)
1 tsp. garlic salt

Instructions
Mix chopped salad ingredients and use dressing as desired.

12
 DINNER

LEAN BELLY DETOX WATER

Ingredients Instructions
14oz. warm water Mix together ingredients vigorously
2-3 slices of cucumber Let sit for 5-10 minutes
1 sprig fresh mint leaves Drink
½ lemon, sliced
½ orange or lime, sliced

GRILLED CHICKEN & SPICY VEGGIES

Ingredients
4oz. chicken breast (boneless and skinless)
½ yellow zucchini, chopped
4oz. broccoli, roughly chopped
4oz. cauliflower
2 cups baby spinach
1 jalapeño, chopped (seeds removed if you would like less spicy)
1 tsp. paprika
1 tsp. salt
1tsp. pepper
1 tbsp. chili flakes (optional)

Instructions
1. Pat chicken breast dry and sprinkle with paprika, salt, and pepper.
2. Grill for 3-4 minutes per side on medium-high heat (or until done).
3. In a medium non-stick pan, combine all veggies except the spinach.
4. Let cook for 2 minutes, making sure to stir.
5. Add 1oz. water and place lid on pan to steam veggies. Allow to steam
for 30 seconds.
6. Remove lid and add spinach and chili flakes. Cook for another 2
minutes while stirring.
7. Plate the grilled chicken and veggies side by side.

13
What you will need for the day:

Vegetables Fruit
1 cup baby spinach 1 lemon +1 orange or lime
1 cup romaine ½ cup cherries
1 cup arugula ½ cup peaches, fresh or frozen
4oz. carrots, chopped 3 dates (take out pit)
4oz. green zucchini ½ cup pineapple
¼ red onion ½ cup mango
4-6 slices cucumber ½ cup blueberries
1 cup sliced melon (or Mamey Sapote)
1 banana
¼ cup goji berries

Protein (meats, eggs, nuts, seeds) Herbs / Seasoning / Other

2 scoops Protein Powder or 2 tbsp. 1 tsp. Maca powder
almond butter 1tsp. Moringa powder
4-6oz salmon 2 sprigs fresh mint

14
 BREAKFAST

LEAN BELLY DETOX WATER

Ingredients Instructions
14oz. warm water Mix together ingredients vigorously
2-3 slices of cucumber Let sit for 5-10 minutes
1 sprig fresh mint leaves Drink
½ lemon, sliced
½ orange or lime, sliced

SECRET SIGNATURE SMOOTHIE

Ingredients
½ cup cherries, frozen or fresh
½ cup peaches, fresh or frozen
½ banana, fresh or frozen
1 scoop Sun Warrior Protein Powder or ¼ cup raw almonds
1 date (take out pit)
1 cup baby spinach
1 tsp. Maca powder
1 tsp. Moringa powder
½ cup cold water

Instructions
Blend and serve.

*Try and find Mamey Sapote in

your local supermarket.
Mamey Sapote is a Central

MID-MORNING SNACK
American fruit, but can be
found in local stores. It looks
like a papaya but has the flesh
o 1 cup sliced melon or Mamey Sapote* color of a sweet potato.
o ¼ cup goji berries or raisins

15
 LUNCH

SIMPLE SMOOTHIE
Ingredients
½ cup pineapple, frozen or fresh
½ cup mango, fresh or frozen
½ cup blueberries, fresh or frozen
½ banana
1 cup romaine lettuce
1 scoop Sun Warrior Protein Powder or 1 tbsp. almond butter
2 dates (take out pit)
½ cup cold water

Instructions
Blend and serve.

16
 DINNER

LEAN BELLY DETOX WATER

Ingredients Instructions
14oz. warm water Mix together ingredients vigorously
2-3 slices of cucumber Let sit for 5-10 minutes
1 sprig fresh mint leaves Drink
½ lemon, sliced
½ orange or lime, sliced

SALMON BAKE
Ingredients
4-6oz. fresh salmon
1 cup arugula
4oz. carrots, chopped
4oz. green zucchini
¼ red onion
Salt and pepper to taste

Instructions
1. Preheat oven to 375F.
2. Place veggies on non-stick baking tray and leave space for salmon
on the tray (leave salmon separate for now).
3. Bake veggies for 15 minutes. Remove and add salmon.
4. Bake for another 15-20 minutes or until desired doneness.
5. Remove and plate both salmon and veggies.
6. Salt and pepper to taste.

17
What you will need for the day:

Vegetables Fruit
2 cups baby spinach 1 lemon + 1 orange or lime
1½ cups romaine ½ cup blueberries, frozen or fresh
¼ cup sundried tomatoes ¼ cup cherries, fresh or frozen
2 oz. cornichons chopped ½ banana
8 oz. romaine lettuce ¼ cup strawberries
¼ cup fresh cucumber+ 4-6 slices ¼ cup blackberries
¼ cup sundried tomatoes ¼ cup raspberries
2 oz. cornichons chopped 2 dates
¼ cup fresh cucumber ½ cup raisins
2 oz. red onion 1 tbsp. goji berries
1 apple

Protein (meats, eggs, nuts, seeds) Herbs / Seasoning / Other

¼ cup garbanzo beans, drained ¼ tsp. ancho chili powder
2 scoops Sun Warrior Protein Powder ¼ tsp. cayenne powder
or 2 tbsp. almond butter 1 tsp. spirulina
12 almonds (raw unsalted) 2 sprigs fresh mint
1 tbsp. chia seeds

18
 BREAKFAST

LEAN BELLY DETOX WATER

Ingredients Instructions
14oz. warm water Mix together ingredients vigorously
2-3 slices of cucumber Let sit for 5-10 minutes
1 sprig fresh mint leaves Drink
½ lemon, sliced
½ orange or lime, sliced

GOOD N’GREEN SMOOTHIE

Ingredients
½ cup blueberries, frozen or fresh
¼ cup cherries, fresh or frozen
½ banana
1 cup baby spinach
½ cup romaine
1 tsp. spirulina
2 dates (take out pit)
1 tbsp. goji berries
1 scoop Sun Warrior Protein Powder or 1 tbsp. almond butter
½ cup cold water

Instructions
Blend and serve.

19
 MID-MORNING SNACK
o 1 apple
o 12 almonds
o ¼ cup raisins

LUNCH

CHOPPED CHICKEN SALAD

Ingredients
4 oz. skinless chicken breast baked
¼ cup sundried tomatoes, diced
2 oz. cornichons chopped
8 oz. romaine lettuce, chopped
¼ cup fresh cucumber, diced
¼ cup garbanzo beans, drained
2 oz. red onion, diced
1 tbsp. red wine vinegar
¼ tsp. ancho chili powder
¼ tsp. cayenne powder
¼ oz. pine nuts

Instructions
1. Preheat oven to 400F.
2. Sprinkle both sides of the chicken breast with salt and pepper.
3. Place in a broiler pan and bake for 10 minutes.
4. Flip chicken and cook about 15 minutes, until no longer pink in the
center.
5. Place the lettuce, chicken, and remaining ingredients in a medium
size bowl.
6. Sprinkle pine nuts on top of the mixture.
7. Serve.

20
 DINNER

LEAN BELLY DETOX WATER

Ingredients Instructions
14oz. warm water Mix together ingredients vigorously
2-3 slices of cucumber Let sit for 5-10 minutes
1 sprig fresh mint leaves Drink
½ lemon, sliced
½ orange or lime, sliced

FEEL GOOD BLEND

Ingredients
1 cups baby spinach
¼ cup strawberries
¼ cup blackberries
¼ cup raspberries
½ banana
¼ cup raisins
1 scoop Sun Warrior Protein Powder or 1 tbsp. almond butter
½ tbsp. chia seeds
¼ cup coconut water (chilled)
¼ cup cold water

Instructions
Blend and serve.

21
What you will need for the day:

Vegetables Fruit
16 - 24 slices of cucumber 4 orange or limes
1 scoop green powder or 1 bunch kale 4 lemons
1 cup baby spinach ¼ cup blueberries
2 cups Rainbow Slaw, Dry ¼ cup cherries
2 cups Romaine, Chopped 1 + 1½ bananas
½ Medium Red Bell Pepper, Diced 1 red apple, chopped
1 apple (color your choice)
½ pomegranate, seeds only
¼ cup raisins

Protein (meats, eggs, nuts, seeds) Herbs / Seasoning / Other

2 scoop Protein Powder or 2 tbsp. 8 spring fresh mint
almond butter 1 tbsp. turmeric
12 almonds (raw unsalted)
8 spring fresh mint
1 tbsp. turmeric
1 Avocado, sliced
2 tsp. Sesame Seeds

22
 BREAKFAST

LEAN BELLY DETOX WATER

Ingredients Instructions
14oz. warm water Mix together ingredients vigorously
2-3 slices of cucumber Let sit for 5-10 minutes
1 sprig fresh mint leaves Drink
½ lemon, sliced
½ orange or lime, sliced

GREEN MACHINE
Ingredients
1 cup baby spinach
¼ cup blueberries
¼ cup cherries
½ banana
1 scoop Protein Powder or 1 tbsp. almond butter
1 scoop green powder or 1 bunch kale
¼ cup cold water

Instructions
Blend and serve.

23
 MID-MORNING SNACK
o 1 apple
o 12 almonds
o ¼ cup raisins

LUNCH

RED DETOX LOVE

Ingredients
1 red apple, chopped
½ pomegranate, seeds only
1 banana
1 cup ice
2 scoops protein powder or 2 tbsp. almond butter
1 tbsp. turmeric

Instructions
Blend and serve.

24
 DINNER

LEAN BELLY DETOX WATER

Ingredients Instructions
14oz. warm water Mix together ingredients vigorously
2-3 slices of cucumber Let sit for 5-10 minutes
1 sprig fresh mint leaves Drink
½ lemon, sliced
½ orange or lime, sliced

COLORFUL DETOX SALAD

Ingredients
2 cups Rainbow Slaw, dry
2 cups Romaine, chopped
½ Medium Red Bell Pepper, diced
1 Avocado, sliced
2 tsp. Sesame Seeds
Salt & Pepper to taste

Instructions
1. Combine the slaw, romaine, and red bell together in a large bowl.
2. Add the sliced avocado and sesame seeds atop the salad.

25
What you will need for the day:

Vegetables Fruit
16-24 slices of cucumber 4 oranges or limes
1 carrot, chopped 4 lemons
½ cup broccoli, chopped ½ cup sliced fresh or frozen peaches
½ cup cauliflower, chopped 1 apple (color your choice)
½ bell pepper, chopped ½ pomegranate, seeds only
1 cup kale, de-stemmed and chopped ¼ cup raisins
1 tbsp. of green powder or spirulina
¼ cup pumpkin puree

Protein (meats, eggs, nuts, seeds) Herbs / Seasoning / Other

2 scoops Protein Powder or 2 tbsp. 8 spring fresh mint
almond butter 1 tbsp. coconut oil
12 almonds (raw unsalted) ½ tbsp. turmeric powder
½ tbsp. unsalted sunflower seeds Salt and pepper to taste
4-5 oz. organic chicken breast 1 tsp. pumpkin pie spice
1 avocado, sliced Splash of vanilla extract
2 tsp. sesame seeds
¼ cup non-fat, plain Greek yogurt or
substitute unsweetened coconut or
almond milk

26
 BREAKFAST

LEAN BELLY DETOX WATER

Ingredients Instructions
14oz. warm water Mix together ingredients vigorously
2-3 slices of cucumber Let sit for 5-10 minutes
1 sprig fresh mint leaves Drink
½ lemon, sliced
½ orange or lime, sliced

GREEN MACHINE
Ingredients
1 scoop Protein Powder or 1 tbsp. almond butter
1 tbsp. of green powder or spirulina
1 small avocado
½ cup sliced fresh or frozen peaches
½ tbsp. unsalted sunflower seeds
1 cup water
Ice, as needed

Instructions
Blend and serve.

27
 MID-MORNING SNACK
o 1 apple
o 12 almonds
o ¼ cup raisins

LUNCH

STEAMED VEGGIE MEDLEY

Ingredients
1 carrot, chopped
½ cup broccoli, chopped
½ cup cauliflower, chopped
½ bell pepper, chopped
1 cup kale, de-stemmed and chopped
4-5 oz. organic chicken breast
1 tbsp. coconut oil
½ tbsp. turmeric powder
Salt and pepper to taste

Instructions
1. Use a steamer basket if you have one, or if not, simply place about
1” of water into a pot. Set vegetables either in the basket or directly
on top of the water.
2. Bring to a boil and then lower to a simmer, covered. Allow veggies
to cook until fork-tender, approximately 10 minutes (longer if you
prefer softer veggies, shorter if you prefer them crunchier).
3. While veggies are cooking, dice your chicken breast. Heat the
coconut oil in a sauté pan and add chicken. Stir frequently until
cooked, roughly 10 minutes.
4. Add cooked veggies and chicken to a bowl or plate and top with
turmeric, salt, and pepper. Mix all together and serve.

28
 DINNER

LEAN BELLY DETOX WATER

Ingredients Instructions
14oz. warm water Mix together ingredients vigorously
2-3 slices of cucumber Let sit for 5-10 minutes
1 sprig fresh mint leaves Drink
½ lemon, sliced
½ orange or lime, sliced

PUMPKIN PIE SMOOTHIE

Ingredients
¼ cup pumpkin puree (canned is fine)
¼ cup non-fat, plain Greek yogurt or substitute unsweetened coconut or
almond milk
1 serving protein powder or 1 tbsp. almond butter
½ banana
1 tsp. pumpkin pie spice
Splash of vanilla extract
Ice and water as needed for desired consistency

Instructions
Blend and serve.

29
What you will need for the day:

Vegetables Fruit
16-24 slices of cucumber 4 orange or limes
1½ cups fresh baby spinach + 1 handful 4 lemons
1 stalk celery, chopped 1½ fresh or frozen bananas
¼ cucumber, chopped ½ cup frozen strawberries
1 tbsp. spirulina or green powder ½ fresh kiwi, peeled
¼ cup grapes, halved
½ cup frozen berries (mixed or seasonal,
use fresh if you prefer)

Protein (meats, eggs, nuts, seeds) Herbs / Seasoning / Other

2 scoop Protein Powder or 2 tbsp.
almond butter
½ avocado, sliced
4-6 oz. cooked boneless, skinless
chicken breast, shredded or diced
½ cup non-fat, plain Greek yogurt
2 tbsp. chia seeds

30
 BREAKFAST

LEAN BELLY DETOX WATER

Ingredients Instructions
14oz. warm water Mix together ingredients vigorously
2-3 slices of cucumber Let sit for 5-10 minutes
1 sprig fresh mint leaves Drink
½ lemon, sliced
½ orange or lime, sliced

STRAWBERRY BANANA BLAST

Ingredients
1 fresh banana
½ cup frozen strawberries
1½ cups fresh baby spinach
½ fresh kiwi, peeled
1 cup water

Instructions
Blend and serve.

MID-MORNING SNACK
o ½ avocado sprinkled with sea salt and pepper

31
 LUNCH

CHICKEN SALAD WITH GREEK YOGHURT

Ingredients
1 4-6 oz. cooked boneless, skinless chicken breast, shredded or diced
½ cup non-fat, plain Greek yogurt
1 tbsp. gluten free mustard
1 stalk celery, chopped
¼ cucumber, chopped
¼ cup grapes, halved
1 tbsp. chia seeds
Pinch of garlic powder, salt, and pepper to taste
Juice of ½ a lemon

Instructions
1. In a salad bowl, combine chicken, yoghurt, mustard, and chia
seeds.
2. Add in cucumber, grapes, and celery until all are thoroughly mixed.
3. Lastly, add garlic powder, salt, pepper, and lemon juice, and toss
your salad. Serve!

32
 DINNER

LEAN BELLY DETOX WATER

Ingredients Instructions
14oz. warm water Mix together ingredients vigorously
2-3 slices of cucumber Let sit for 5-10 minutes
1 sprig fresh mint leaves Drink
½ lemon, sliced
½ orange or lime, sliced

CHIA SHAKE
Ingredients
1 cup water
½ cup frozen berries (mixed or seasonal, use fresh, if you prefer)
½ ripe, frozen banana
1 handful of spinach
1 tbsp. chia seeds
1 scoop protein powder or 1 tbsp. almond butter
1 tbsp. spirulina or green powder

Instructions
Blend and serve.

33
What you will need for the day:

Vegetables Fruit
16-24 slices of cucumber 4 orange or limes
3 cups fresh baby spinach 4 lemons
1 cup lettuce (your choice), chopped (or 1 + 1½ cups blueberries
use 1 cup mixed greens) 1 + 1½ bananas
1 tomato, chopped ½ cup grapes
¼ onion, finely chopped

Protein (meats, eggs, nuts, seeds) Herbs / Seasoning / Other

2 scoops Protein Powder or 2 tbsp. 1 tsp. paprika
almond butter 1 tsp. onion powder
1 tbsp. chopped plain walnuts 1 tsp. garlic powder 1 tsp. cumin
¼lb. ground turkey 1 tsp. oregano
1 tbsp. ground flax or chia seeds 1 tbsp. apple cider or balsamic vinegar
1 tsp. paprika
Salt and pepper to taste
1 tbsp. coconut oil for cooking
1 tbsp. raw cacao powder (optional NOT
HERSHEY’s)

34
 BREAKFAST

LEAN BELLY DETOX WATER

Ingredients Instructions
14oz. warm water Mix together ingredients vigorously
2-3 slices of cucumber Let sit for 5-10 minutes
1 sprig fresh mint leaves Drink
½ lemon, sliced
½ orange or lime, sliced

BANANA NUT SHAKE

Ingredients
1 cup blueberries
1 banana
1 tbsp. chopped plain walnuts
1 cup fresh baby spinach
1 scoop of Protein Powder or 1 tbsp. almond butter
1 cup water

Instructions
Blend and serve.

35
 MID-MORNING SNACK
o ½ cup grapes

LUNCH

TURKEY TACO SALAD

Ingredients
¼lb. ground turkey
1 cup lettuce (your choice), chopped (or use 1 cup mixed greens)
1 tomato, chopped
¼ onion, finely chopped
1 tbsp. coconut oil for cooking
1 tbsp. taco seasoning (store bought or see below on how to make your own)

Dressing
1 tbsp. apple cider or balsamic vinegar
1 tsp. paprika
Salt and pepper to taste

Taco Seasoning (will last you a while)

2 tbsp. chili powder
1 tsp. paprika
1 tsp. onion powder
1 tsp. garlic powder
1 tsp. cumin
1 tsp. oregano
Salt and pepper

Instructions
1. If making taco seasoning at home, mix together all ingredients and set
aside.
2. Mix your dressing ingredients and set aside as well.
3. In a skillet, heat your coconut oil, and mix in ground turkey. Season with
taco seasoning and cook until done (about 10 minutes).
4. In a serving bowl, combine salad ingredients and top with ground turkey.
Mix with dressing and serve.

36
 DINNER

LEAN BELLY DETOX WATER

Ingredients Instructions
14oz. warm water Mix together ingredients vigorously
2-3 slices of cucumber Let sit for 5-10 minutes
1 sprig fresh mint leaves Drink
½ lemon, sliced
½ orange or lime, sliced

PALEO GREEN SMOOTHIE

Ingredients
2 cups spinach, washed
½ cup blueberries (or other seasonal or mixed berries)
½ frozen banana
1 tbsp. ground flax or chia seeds
1 scoop protein powder or 1 tbsp. almond butter
1 tbsp. raw cacao powder (optional)
Ice and water, if desired for consistency

Instructions
Blend and serve.

37
* Try your best to use ALL-organic, non-GMO, pesticide-free ingredients
* Drink 6-8 – 8oz. glasses of water each day
* Get 6-8 hours of sleep

SHOPPING LIST DAYS 8 – 14

PROTEIN
17 eggs
2 x 4-6 oz. grass-fed sirloin or flank steak
¼lb. ground turkey or chicken
1¼lb. ground beef
14 oz. boneless, skinless chicken breast
4-6 oz. chicken breast or thigh
4 oz. cooked shrimp (optional for paleo sushi)
3-4 oz. Applegate organics deli turkey (or another organic, nitrate free brand)
2 organic beef, turkey, chicken, or pork sausages
8 oz. pork (pasture-raised if possible)

VEGETABLES
2
/3 cup zucchini
12/3 cup broccoli + 1 cup broccoli + 1 cup broccoli
1 green onion
6-8 basil leaves, fresh
3 onions
1 cup asparagus
2½ bell peppers
1 celery stalk
½ cup shredded cabbage
1 small shallot (or ¼ onion)
8 garlic cloves
1 head + 1 cup cauliflower + 5 cups cauliflower, chopped (roughly 1 head)
2 tbsp. fresh cilantro
2 cups spinach
6 cups mixed greens
2 cups kale + 1 cup kale

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 3 tomatoes + ½ cup tomato (or ½ cup canned, diced tomato)
¼ cucumber
2 carrots
1 cup canned pumpkin (or fresh, roasted)
½ cup raw sauerkraut
1 large lettuce leaf
1 medium butternut squash
1 cup cremini mushrooms
½ cup shitake mushrooms

FRUITS
2 avocados
½ cup blueberries (or other fresh/frozen berries if preferred)
1 cup mixed berries (or fresh or frozen berries of your choice)
1 banana (freeze at home)
1 pear
3 lemons
1 lime
2 tbsp. pitted olives
2 cups pineapple

HEALTHY FATS
7 tbsp. coconut oil, grass fed butter or ghee
16½ tbsp. olive oil
1 cup canned coconut milk + 1 can coconut milk (full fat or light)
2 tbsp. ground flax or chia seeds
1 tbsp. walnuts
3 tbsp. almonds or walnuts
1 tbsp. tahini sauce
1 tbsp. coconut butter (sometimes sold as coconut manna)
1/3 cup unsweetened coconut or almond milk
1 tbsp. ground flax seeds

SPICES
1 tbsp. fresh ginger root (or powdered ginger)
1 tbsp. oregano
½ tsp. mustard powder
½ tsp. + ½ tsp. baking powder
1 tbsp. + ½ tsp. chili powder

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 ½ tbsp. dried basil
3 ½ tbsp. curry powder
1 tbsp. + 1 tsp. cumin
1 ½ tsp. garlic powder
½ tsp. onion powder
1 tsp. coriander
1 tsp. paprika
Red pepper flakes (optional if you like spice)
1 tsp. pumpkin pie spice (or ½ tsp cinnamon + ½ tsp nutmeg)
Cayenne (optional if you like spice)
1 tsp. taco seasoning
2 tsp of cinnamon + pinch of cinnamon
Salt and pepper

SPICES
1 tbsp. balsamic or apple cider vinegar
3 tsp. gluten free mustard (2 tsp. optional for paleo burger)
4 oz. tomato paste
14 oz. tomato sauce (or make at home)
2½ cups organic chicken, beef, or veggie broth (or make at home)
Organic salsa (or make at home)
1 scoop protein powder (grass-fed whey, hemp, or pea are good options)
1 tbsp. raw cacao powder (optional)
2 nori sheets
Wasabi sauce for paleo sushi (optional)
2-3 tbsp. coconut aminos or tamari sauce (gluten free)
1 tsp. + 1 tbsp. raw honey (optional)
½ cup raw sauerkraut
1 tbsp. fresh ginger (minced)
4 tbsp. apple cider vinegar
1/3 cup coconut flour
2 tbsp. + 2 tsp raw honey or Grade B maple syrup
1 tbsp. arrowroot powder (optional)

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 BREAKFAST

VEGGIE BASIL EGG MUFFIN

Ingredients
5 eggs
2
/3 cup zucchini, chopped
2
/3 cup broccoli, chopped
1 green onion
6-8 fresh basil leaves, chopped
1 tbsp. oregano
1 tsp. salt
½ tsp. dry mustard powder
½ tsp. baking powder
Pepper to taste

Instructions
1. Preheat oven to 350F and grease a muffin tin.
2. Whisk eggs in a mixing bowl with salt, pepper, baking powder, and
mustard.
3. Add chopped veggies, oregano, basil, and whisk all together.
4. Divide the mixture into muffin cups, filling them about ¾, and place in
the oven for 25 minutes.
5. Remove and enjoy!

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 LUNCH

MOUTH-WATERING BEEF CHILI

Ingredients
¼lb. grass-fed ground beef
½ onion, chopped
½ bell pepper, chopped (any color)
1-2 garlic cloves, minced
4 oz. tomato puree
6oz. tomato sauce (canned or purée 1 tomato in blender)
½ - 1 cup broth or water (depending on desired thickness)
1 tbsp. chili powder
1 tbsp. cumin
½ tsp. garlic powder
½ tsp. onion powder
1 tsp. pumpkin pie seasonings (or ½ tsp cinnamon + ½ tsp nutmeg)
Pinch of cayenne (optional)
Sea salt and pepper to taste
1 tbsp. coconut oil

Instructions
1. Heat your coconut oil in a soup pot and sauté onions and peppers over
medium-high heat. Add a pinch of salt and pepper and allow onions to
cook for about 5 minutes, stirring occasionally.
2. Add beef and garlic and cook until brown, about 7 minutes.
3. Next, add tomato puree, tomato sauce, water or broth and spices. Bring
to a boil and then reduce heat. Simmer 1-2 hours.
4. Feel free to increase this recipe and freeze for later meals.

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 DINNER

PALEO BURRITO BOWL

Ingredients
1½ tbsp. olive oil
4 oz. chicken breast
1 tsp. taco seasoning
1 cup cauliflower, chopped into small pieces
½ bell pepper, sliced
¼ onion, sliced
1 clove garlic, minced
Salt and pepper to taste
2 tbsp. cilantro (or as much as you like), minced
Juice of 1 lemon or lime
Homemade or store-bought organic salsa for topping
¼ avocado, sliced

Instructions
1. Preheat your oven to 350F and heat half of olive oil in an oven- safe
(cast iron) pan.
2. Sprinkle chicken breast evenly with taco seasoning.
3. Place chicken in pan on high heat, sear for 1-2 mins on each side,
until golden brown. Place in oven until done, about 20 mins
(depending on thickness of chicken breast).
4. While chicken bakes, place cauliflower pieces in food processor (or
grate) and process until they reach a rice-like consistency.
5. Heat the rest of olive oil in a pan over medium heat and add
cauliflower, cover it, and cook for about 10 mins, stirring
occasionally. Let cool, and place into a bowl mixed together with
cilantro and salt/pepper to taste.
6. Place remaining ½ tbsp. olive oil in another pan on medium heat,
add pepper, garlic, and onion, along with a pinch of salt/pepper.
Stir for about 5 mins until veggies are slightly cooked.
7. Serve in bowl with cauliflower rice on the bottom, pepper/onion
mixture next, and chicken resting on top. Finish with fresh lemon
juice.

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 BREAKFAST

PALEO GREEN SMOOTHIE

Ingredients
2 cups spinach, washed
½ cup blueberries (or other seasonal/mixed berries)
½ frozen banana
1 cup unsweetened coconut or almond milk
1 tbsp. ground flax or chia seeds
1 scoop grass-fed whey protein powder (or replace with hemp or pea)
1 tbsp. raw cacao powder (optional)
Ice and water, if desired, for consistency

Instructions
6. Blend and enjoy!

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 LUNCH

CURRIED CHICKEN VEGGIE MEDLEY

Ingredients
4 oz. boneless, skinless chicken breast, cut into chunks
¼ onion
1 clove garlic
1 cup broccoli
1 cup asparagus
½ bell pepper (any color)
1 tbsp. coconut oil
Salt and pepper to taste
½ - 1 tbsp. curry powder

Instructions
1. First, wash and chop your veggies into relatively small pieces.
2. Next, add your coconut oil to a skillet on medium-high heat and add your
onions and garlic, stirring frequently for just a few minutes, until onions
are fragrant. Add the rest of your veggies and stir occasionally for 10-12
minutes.
3. Add your chicken pieces, curry powder, and salt and pepper.
4. Continue stirring everything together until chicken is fully cooked, about
10 minutes.
5. Adjust spices as needed and serve.

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 DINNER

KALE SALAD WITH STEAK

Ingredients
4-6 oz. flank steak
½ tbsp. olive oil
1 tsp. garlic powder
1 tsp. paprika
Pinch of salt and pepper
Pinch of red pepper flakes (optional for spice)

Salad
2 cups of kale, de-stepped and chopped
¼ onion, finely sliced
½ pear, thinly sliced
½ avocado, sliced
1 oz. walnuts, chopped
Juice of 1 lemon
1 tbsp. olive oil

Instructions
1. Rub steak with olive oil and all seasonings, evenly coating it. Leave to
marinate at room temperature. Prepare salad dressing by whisking
together lemon juice, olive oil, and a pinch of salt and pepper if desired.
2. Add chopped kale to a salad bowl and mix together with dressing.
Massage kale leaves for 2-3 minutes until soft.
3. Then, add all other salad ingredients (except avocado) and mix together.
4. Cook your steak on the grill for 3 minutes per side (more or less,
depending on the thickness of your steak), or cook on high heat on the
stove. Once cooked, allow it to cool slightly, cut into thin strips and serve
on top of salad along with sliced avocado.

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 BREAKFAST

FRITTATA
Ingredients
1 tbsp. coconut oil
1 cup grass-fed ground beef
1 cup broccoli
4-5 large eggs
2 tbsp. unsweetened almond or coconut milk
1 tsp. salt
Pinch of black pepper
Pinch of cayenne pepper (optional, if you like spice)

Instructions
1. Preheat oven to 350F.
2. Heat coconut oil in a cast iron or
3. oven-safe skillet (avoid non-stick pans) over medium heat on the
stovetop.
4. Add broccoli to pan and sauté until tender. When broccoli is almost
done, add pre-cooked ground beef to reheat. If it is raw, add meat first
to cook thoroughly along with the broccoli.
5. Crack eggs into mixing bowl and add almond or coconut milk, salt, and
pepper, whisking everything together.
6. Pour egg mixture into skillet with the meat and veggies and cook 3-5
mins or until bottom of frittata is firm.
7. Transfer skillet to oven and cook 10-15 mins and turn heat up to broil
for 2 mins at the end or until the frittata puffs up and is cooked
thoroughly. Let cool, transfer to a plate, slice, and serve and/or save to
use throughout the week.

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 LUNCH

QUICK & EASY SAVORY CHICKEN SALAD

Ingredients
4-6 oz. chicken breast, cooked and diced
2 cups mixed salad greens (spinach, arugula, kale, chard, lettuce, etc.)
2 tbsp. pitted olives
1 tbsp. almonds or walnuts (raw if possible), chopped
Juice of one lemon
1 tbsp. extra virgin olive oil
Salt and pepper to taste

Instructions
1. Place all ingredients into a large salad bowl.
2. Drizzle with lemon juice, olive oil, salt, and pepper, tossing salad until
thoroughly mixed.

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 DINNER

PALEO SUSHI ROLLS

Ingredients
2 nori sheets
1 head of cauliflower
1 tbsp. coconut oil
Wasabi (purchase at an Asian food or health food store, or omit, this is
optional)
Coconut aminos or tamari soy sauce (gluten free)
¼ avocado, sliced
½ tomato, diced
¼ cucumber, sliced
4 oz. cooked shrimp (optional)

Instructions
1. Grate cauliflower by hand using a hand grater or throw in a food
processor.
2. Heat coconut oil in skillet on medium-high heat, add cauliflower with a
bit of salt and pepper for about 10 mins, stirring frequently. It should
end with a “rice” like consistency. Save half of the “rice” to serve with
tomorrow night’s pumpkin curry.
3. Place nori sheet on a bamboo sushi mat (or use a clean towel or plastic
wrap), and sprinkle the sheet with a bit of water, spreading evenly over
the nori sheet.
4. Leaving the upper third of the nori sheet empty, spread out cauliflower,
rice, chopped veggies, avocado and shrimp (if using), and then carefully
roll sushi up, using firm pressure, until it is a roll.
5. Cut up with a knife and serve with wasabi and a paleo- friendly soy
sauce.

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 BREAKFAST

TAHINI COCONUT BREAKFAST SMOOTHIE

Ingredients
1 tbsp. tahini sauce
1 tbsp. coconut butter (often sold as coconut manna, not to be confused
with coconut cream)
1 cup mixed berries (frozen or fresh)
½ frozen banana
1 tbsp. ground flax seeds
Pinch of cinnamon
Pinch of honey, if desired for sweetness
1 cup unsweetened almond or coconut milk, or water

Instructions
1. Simply blend and serve.

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 LUNCH

KITCHEN SINK SOUP

Ingredients
¼ lb. ground turkey or chicken
½ tbsp. coconut oil to brown meat
1 cup chicken broth (homemade or store-bought, organic)
1 cups water
½ cup diced tomatoes (canned or fresh)
¼ large sweet potato, diced
1 carrot, chopped
½ bell pepper, chopped
1 celery stalks, chopped
½ cup shredded cabbage
1 small shallot, diced (or replace with ¼ onion)
1 garlic clove, minced
1 tsp. ground cumin
½ tsp. coriander
½ tsp. chili powder
½ tbsp. dried basil
Sea salt and pepper to taste

Instructions
1. In large soup pot, add the sweet potatoes, carrots, broth, and water
and bring to a boil.
2. In separate pan, cook meat until slightly brown and season with
some salt and pepper. Set aside.
3. After the soup pots comes to a boil, add shallots, garlic, diced
tomatoes, celery, and bell pepper, let simmer for 10 minutes.
4. Add the browned meat and cabbage and continue to simmer until
sweet potatoes are tender.
5. Season with the dried spices and adjust as needed. Also, great for
freezing and eating as needed!

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 DINNER

PUMPKIN CURRY
Ingredients
1 tbsp. coconut oil, grass-fed butter, or ghee
½ tbsp. fresh ginger root,
grated (replace with powdered ginger if needed)
4-6 oz. chicken breast or thigh, cut into small chunks
Pinch of salt and pepper
1 cup canned pumpkin puree (fresh from a roasted pumpkin is great, too)
8 oz. tomato sauce (canned organic is fine, or make your own)
½ tbsp. curry powder
1 cup canned coconut milk (full fat or light)
Juice from 1 lime

Instructions
1. Melt cooking fat of choice in a pot and add fresh ginger root, stirring
for about 2 minutes.
2. Season chicken pieces with salt and pepper, and then add them to
the pot with ginger. Stir until chicken is almost completely cooked.
3. Next, add pumpkin and tomato purées, curry powder, and a bit
more salt and pepper. Allow everything to cook for 10-15 minutes,
stirring occasionally.
4. Last, add your coconut milk and lime juice. Adjust other seasonings,
if needed.
5. Serve over your leftover cauliflower rice from yesterday!

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 BREAKFAST

FRITTATA LEFTOVERS, SAUERKRAUT &

SALAD
Ingredients
½ cup raw sauerkraut
1-2 cups mixed greens
½ tomato, chopped
¼ avocado, sliced
Juice from 1 lemon
Salt and pepper to taste

Instructions
1. Simply mix all salad ingredients together and serve alongside your
frittata with sauerkraut on the side.

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 LUNCH

SIMPLE & SATISFYING SALAD

Ingredients
3-4oz. Applegate organics sliced deli turkey (or another organic brand)
2 cups mixed greens
½ bell pepper, sliced
½ tomato, chopped
½ pear, sliced
1 oz. walnuts or almonds

Dressing
1 tbsp. olive oil
1 tbsp. balsamic or apple cider vinegar
1 tsp. gluten-free mustard
Salt and pepper to taste

Instructions
1. In a salad bowl, mix all salad ingredients together.
2. Whisk dressing ingredients together separately, and then toss your
salad. Serve.

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 DINNER

BUN-LESS PALEO BURGER

Ingredients
¼lb. grass-fed ground beef
1 egg
¼ finely diced onion
Pinch of salt and pepper
1 tsp. coconut oil for cooking
1 lettuce leaf
¼ avocado, sliced
½ tomato, sliced
2 tsp. gluten-free mustard (optional)

Salad
½ beet, grated
½ carrot, grated
1 tbsp. balsamic vinegar
½ tbsp. olive oil
Salt and pepper to taste

Instructions
1. First, mix together ground beef with the egg, onion, salt, and pepper.
2. Heat a skillet to medium-high heat and add coconut oil. Once hot,
place burger in the pan and cook until done, flipping once in
between. This will depend on the thickness of burger, but will take
approximately 8-10 minutes.
3. Assemble salad with all ingredients and toss.
4. Plate salad, then lay out lettuce leaf. On top, place cooked burger,
sliced avocado, tomato, and mustard. Serve.

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 BREAKFAST

ORGANIC BREAKFAST SAUSAGE & VEGGIES

Ingredients
2 organic beef, turkey, chicken, or pork sausages (whichever brand you
prefer, Applegate organics is one choice)
½ cup raw sauerkraut
½ sliced tomato
1 cup kale, stemmed and chopped
½ tbsp. coconut oil for cooking
Salt and pepper to taste

Instructions
1. Typically, these sausages come pre-cooked, in which case you can
simply heat them on the stove top. If they are not pre-cooked, cook
your sausages according to the package instructions (usually you’ll
just cook them in a skillet, turning occasionally until done).
2. Heat your coconut oil in a skillet (or use any fat from the
sausages that remains in the pain, instead), and add your kale with
a bit of salt and pepper. Stir frequently until cooked, about 3-5
minutes.
3. Serve your sausages alongside cooked kale, sliced tomato, and
sauerkraut.

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 LUNCH

BUTTERNUT SQUASH SOUP

Ingredients
1 medium-sized butternut squash, halved and de-seeded
1 can of full or light coconut milk
Salt and pepper to taste
1-2 tbsp. curry powder

Instructions
1. Preheat oven to 400F. On a baking sheet or large dish, place
butternut squash halves face down and cook for 45 mins to 1 hour.
Check for doneness at around 45 mins.
2. Allow squash to cool, then scoop out the flesh and place in a blender
(you can also put the squash in a big bowl and use a masher or fork,
if you prefer).
3. Add coconut milk and all other ingredients, adjusting seasonings as
needed.
4. Instead of curry, you could also try a bit of cinnamon, nutmeg, and
fresh grated ginger.
5. Enjoy! This soup is fairly filling all on its own.

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 DINNER

STEAK & MUSHROOM STIR-FRY

Ingredients
4-6oz. grass-fed sirloin or flank steak, cut into thin slices
1-2 garlic cloves, minced
1 cup cremini mushrooms, halved
½ cup shitake mushrooms, halved
1 cup broccoli, chopped
1 tbsp. coconut oil for cooking

Sauce
½ cup chicken or beef stock (or water)
2 tbsp. raw apple cider vinegar
1 tbsp. fresh ginger, grated
1 garlic clove, minced
Salt and pepper to taste

Instructions
1. First, mix together all sauce ingredients in a bowl and whisk
vigorously.
2. Add your steak to the marinade and coat evenly. Place in refrigerator
for 20-30 mins (the longer the better).
3. Heat coconut oil in a skillet on medium-high heat, and place steak
and garlic in the pan (save the remaining marinade on the side).
Cook for just a few minutes, then remove the steak and set aside.
4. Add mushrooms, broccoli, and the rest of the sauce to the pan and
cook for about 5 minutes. Add steak back in and cook until done
(probably just a few minutes more) and serve.

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 BREAKFAST

CAULIFLOWER “OATMEAL”
Ingredients
5 cups cauliflower, chopped
1
/3 cup unsweetened coconut or almond milk
2
/3 cup filtered water (or less, depending on desired consistency)
2 eggs, whisked
1 tbsp. ground flax seeds
Cinnamon to taste
Sea salt to taste

Optional Spices
Cardamom, Ginger, Orange Zest, Vanilla...be creative!

Optional Sweeteners
Powdered Stevia, Grade B Maple Syrup, Raw Honey

Toppings
Berries, Nuts, Fresh Fruit, Shredded Unsweetened Coconut

Instructions
1. First, follow simple instructions from Day 17’s dinner recipe to make
cauliflower rice.
2. Set aside ½ of the rice for tonight’s dinner.
3. In saucepan, add riced cauliflower, coconut milk, and a bit of water
(if desired). Over medium heat, cook until cauliflower is tender,
anywhere from 5-10 minutes.
4. Add whisked eggs, flax, cinnamon, and other spices.
5. Here, you can also add sweetener to taste, then simply serve in a
bowl with desired toppings.

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 LUNCH

BUTTERNUT SQUASH SOUP & COCONUT

BISCUITS
Ingredients
1
/3 cup coconut flour
5 tbsp. coconut oil or grass-fed butter, softened (not melted)
4 eggs
1-2 tbsp. raw honey or maple syrup
Pinch of salt
½ tsp. baking powder

Instructions
1. Reheat your Butternut Squash Soup leftovers.
2. Heat oven or toaster oven to 400F and add coconut flour alone to a
mixing bowl. Sift with a fork to remove all chunks/balls.
3. Mix in all remaining ingredients until everything is a dough-like
consistency.
4. Grease a baking sheet and form 8 biscuits with dough, placing them
evenly on sheet.
5. Bake them for 10-15 minutes, checking for doneness.

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 DINNER

SWEET & SOUR PORK

Ingredients
8 oz. pork, chopped into small pieces
2 tbsp. coconut oil for cooking

Marinade
1 tbsp. grated, fresh ginger
2 clove garlic, minced
½ onion, diced
2-3 tbsp. coconut aminos or tamari sauce, gluten-free
2 tsp. raw honey
4 tbsp. olive oil
2 tbsp. apple cider vinegar

Veggies
2 cups pineapple, chopped
½ onion, diced
1 carrot, chopped
1 bell pepper, chopped
½ tbsp. arrowroot powder (optional to thicken sauce)

Instructions
1. Place chopped pork in a bowl or Ziploc bag with marinade
ingredients and coat well. Place in the fridge for 1 hour (or even
better, prepare ahead of time and leave overnight for maximum
taste).
2. Once pork is marinated, add coconut oil to a large skillet or pot and
set to medium high heat. Add pork with the marinade and allow to
cook just until the meat isn’t pink anymore. Then, add all veggies and
arrowroot powder.
3. Cook altogether until the sauce is boiling, then lower to a simmer,
allowing to cook, covered, for 40 mins. Stir occasionally.
4. Serve with leftover cauliflower rice from breakfast.

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FREQUENTLY ASKED QUESTIONS
Q. I am a vegan/vegetarian.

Not a problem! Please see the “one for one” list of approved vegan and vegetarian
protein options.

Q. I am having trouble with bowel movements. What can I do?

For some people, constipation can be just a temporary side-effect of the transition
from a modern to a purification-style diet. In the first few weeks of any new diet,
especially if that diet is a radical change from how you were eating before, it’s normal
for your body to need some time to adjust.

During the first week or so, give your body a chance to adapt before you assume that
purification is obviously unhealthy. If you’re very uncomfortable during this period,
using a bulking laxative like Metamucil or psyllium husk (not a stimulant laxative;
more on this below) or digestive teas that can help get you through the initial
adaptation more smoothly.

Make sure you are drinking at least 64oz. of water per day, NOT including the lean
belly detox water, smoothies, or other teas.

Q. I am having gas or I am feeling bloated. Is this normal?

Yes, in the first couple of days (within the purification period), digestive side effects
include bloating, cramping, and flatulence. The degree of gas, bloating, and cramping
you undergo during a detox cleanse depends on the overall condition of your colon
and how you ate prior to engaging in the detox diet. To decrease symptoms, try
consuming ginger root (tea or capsule).

Q. Will my face break out during detoxing?

You may notice an increase in breakouts during the beginning periods of the detox,
particularly if you are not having regular bowel movements.

The skin is the body’s largest organ and one of most prominent avenues that the
body will use to get rid of waste products, especially if they’re not leaving fast enough

62
through the colon or the kidneys (i.e. constipation). These symptoms will subside as
your body releases toxins, usually within 2-3 days.

Q. I am on Day 3 and I feel a bit lethargic. What should I do?

Depending on your normal diet, feeling lethargic within the detox period is normal.
This is your body adjusting to a cleaner and less processed diet. You will feel these
effects even more, if you were consuming large amounts of sugar and/or processed
foods prior to the One and Done Program.

Q. How much water should I be drinking?

Please try and drink a minimum of 8 – 8oz. glasses of water a day to ensure you are
hydrated. Depending on your activity level and heat exposure, this may vary.

Q. Can I have coffee?

Yes! You are human right ;) HOWEVER, please drink only 1-2 cups per day. Make sure
it is unsweetened and black for the first 7 days. After Day 7, you can integrate stevia
and 1-2 tablespoons of unsweetened almond or coconut milk.

Q. What supplements, protein powders, or other “additives” are

recommended?

Spring of Life Whey Protein Powder

(Only ships in the US): Click Here

Spring of Life Greens Powder: Packed with 70 superfoods

(Only ships in the US): Click Here

Q. Can I do more than just two workouts per day during the Purification Phase?

As a result of detoxifying your body, you might feel lethargic; however, this is normal.
If you are new to exercise and this program is radically different than what you were
previously doing, take caution with your exercise over the first 7 days.

Always listen to your body. If you are up for more, then by all means, please do as
many as you see fit!

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Q. I already have a workout program. How can I integrate the One and Done
Workout Program?

Try and do a least one One and Done workout a day. I love using them as a warm up
or a workout “after-burner” for example.

Q. I cannot jump or hold up my own weight. Do you have different exercises I

can do?

YES, of course. See the “exercise modification” PDF in your One and Done download
area.

Q. I am not getting ANY emails from Mere ☹.

Make sure you have “whitelisted” [email protected]. This will ensure that
all of our emails will be sent to your inbox and not your spam, junk, promotions
folders.

A great way to ensure this is to reply to an email from Mere and then your email
provider will know we are friends!

Q. I really need support. What should I do?

Great question! The great thing about the One and Done Program is that you have
access to all kinds of help!

To get support you can:

Use your member’s only dashboard and hit the support tab
Submit a support ticket at http://www.sveltetraining.com/contact/

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