30 DAY SUCCESS MEAL PLAN TO YOUR - DanetteMay · 2018-08-16 · • 1 c. coconut milk (best from...

MEAL PLANTO YOURSUCCESS30

DAY

-Week 2-

Danette May

The 30 Day Challenge and website’s content is not a substitute for direct, personal, professional medical care and

diagnosis. None of the diet plans or exercises (including products and services) mentioned at danettemay.com,

eatdrinkshrinkplan.com, foreverfitchallenge.com, lose30in30challenge.com, and/or from Mindful Health LLC should be

performed or otherwise used without clearance from your physician or health care provider. The information contained

within is not intended to provide specific physical or mental health advice, or any other advice whatsoever, for any

individual or company and should not be relied upon in that regard. We are not medical professionals and nothing in the

30 Day Challenge or related websites should be misconstrued to mean otherwise.

Full Health Disclaimer

Copyright © 2016 Danette May and Mindful Health, LLC. 2

*You can swap out any meals you want through out the rest of the 30 days.

You can swap breakfast for breakfast, snack for snack and lunch and dinner for lunch or dinner.

Do what works for you, your schedule and food preference. I encourage you to try new recipes..

you will surprise yourself.

* Drink 3/4-1 gallon ((3.7 l.) of water/day

* *Do not skip your daily meditations. The meditations help with cravings and sticking to your

deeper WHY!

* *When referring to 1 scoop of protein powder or greens, understand that all protein powder

scoops are different. Please refer to the back of the container for 1 serving size.

Also note, not all protein powders bake the same.

For the remainder of the 27 days on this program, I recommend

continuing to start your day with the detox drink:

Lemon Water with Cayenne Pepper and Apple Cider Vinegar.

This morning drink is perfect for starting each and every day.

Overall Guidelines:

http://danettemay.com/

http://www.eatdrinkshrinkplan.com/

http://www.foreverfitchallenge.com/

http://lose30in30challenge.com/

http://danettemay.com/health-disclaimers/


BREAKFAST

Berry Milkshake

Ingredients:

• ½ c. (120ml) Almond Milk

• ½ c. (120ml) Water

• ½ c. (120g) Plain Yogurt or Plain Kefir or

Protein Powder

• ¼ c. (37g) Organic Blueberries

• ½ Organic Banana

• ¼ c. (7.5g) Organic Spinach or Kale or

1 scoop Spring of Life Greens

Mix all together in blender and enjoy!

SNACK

Cucumbers and Cottage Cheese

Ingredients:

• ½ c. (125g) Cottage Cheese

• ¼ c. (26g) sliced Organic Cucumber

You can mix the cucumber in the cottage cheese

or you can separate them.

DAY 8


LUNCH

Chicken or Shrimp Pear Salad

Ingredients:

• ½ c.(34g) Organic Spinach or Kale

• 1 tsp. (5g) of Extra-Virgin Olive Oil

• Juice from 1 Organic Lemon

• 1 Organic Pear, Diced

• ½ c. (70g) Chopped Chicken or

½ c. (162.5g) Shrimp.

Vegetarian Option: Instead of chicken,

use 2 tbsp. hemp or chia seeds.

SNACK

Peanut Butter Bites

Makes 2 servings. Eat half and save for lunch or

dinner the next day

Ingredients:

• ½ c. (125g) Peanut or Almond Butter

• ¼ c. (85g) Raw Honey

• 1-2 Scoop Clean Protein Powder or ¼ c.

(30g) Almond Meal

• ¼ c. (60ml) Water

• 2 c. (180g) Raw Uncooked Gluten Free Oats

Mix all together and make into 1-inch (2.5cm)

balls. Store in the freezer.

DINNER

Savory Hummus and Veggie Wrap

Ingredients:

• 1 Large Romaine Leaf to make a lettuce wrap.

• ¼ c. (62g) Hummus, Recipe on Page 4

• 1/3 c. (12.5g) Baby Greens

• 4 slices Organic Cucumber

• ½ c. (92.5g) Cooked Quinoa

• 1 Bell Pepper color of your choice, sliced

Mix all together and place in lettuce wrap.

Hummus Dip

1 serving = ½ cup (store in fridge for snacking the

rest of the week)

• 1 ½ c. (300g) Cooked or Canned Chickpeas

• ½ c. (120ml) of the Bean Liquid or Water

• 3 Cloves of Garlic

• ¼ c. (34g) Sesame Tahini (available at health food stores, or in the natural food section of

supermarkets)

• 2 tbsp. (10ml) Extra-Virgin Olive Oil

• Juice from 1 of Organic Lemon

• 1 tsp. (5g) Sea Salt

• Pinch of Cayenne Pepper

1 serving = ½ c. (125g) hummus with ½ c. (90g) organic veggies of choice for dipping.

SNACK

Hardboiled Eggs and Berries

Hardboiled eggs with ¼ c. (37g) organic strawberries



BREAKFAST

Southwest Scramble

Ingredients:

• 2 Eggs

• ¼ c. (45g) Chopped Organic Peppers

• Onions

• A Pinch of Cayenne Pepper or Habanero Pepper

• ¼ c. (30g) Black Beans, rinsed and drained

• ¼ c. (17g) Organic Spinach

• ¼ c. (6g) Cilantro (optional)

• ¼ c. (37g) Strawberries

• Dollop of Plain Greek Yogurt (optional).

1. Spray skillet with coconut oil. Put veggies, peppers, spice, and spinach in skillet. Cook on

medium heat until spinach is wilted, add eggs and beans. Cook until eggs are done. Top

with cilantro and Plain Greek yogurt.

2. Enjoy a ¼ c. (37g) strawberries.

SNACK

Indian Lassi

Ingredients:

• ½ c. (120ml) Plain Kefir mixed with 1 tsp. (5g)

Stevia or Raw Honey

• ½ tsp. (2.5g) Cinnamon

• ¼ c. (17g) Organic Spinach or 1 scoop

Springs of Life Greens

Blend all together. Enjoy!

You can add vanilla or mint extract for an extra kick of flavor.

DAY 9


LUNCH

Chicken Basil Stir-Fry

Ingredients:

• 4 oz. (113g) Chicken, cubed

• 1 Small Serrano Pepper, minced

• 2 tbsp. Pad Thai Sauce

• ¼ c. (31g) Cubed Organic Zucchini

• ¼ c. (37g) Organic Red Bell Pepper

1. In pan, add 1 tsp. (5ml) extra-virgin olive oil,

zucchini, red bell pepper, chicken and minced

Serrano pepper. Cook until chicken browns

and is fully cooked. Add pad thai sauce. You

can top with fresh basil for a fresh kick.

2. Eat with ½ c. (50g) fruit.

Pad Thai Sauce

Ingredients:

• 1 c. coconut milk (best from the can)

• 2 tbsp. red curry sauce

• 1-2 tsp. barges aminos (soy sauce) or low sodium soy sauce

• 1 inch fresh grated ginger

• 1. In a bowl combine all ingredients and set aside until needed for your stir fry.

Vegetarian Option: Instead of using chicken, replace with red kidney beans

SNACK

Eggs and Toast

Ingredients:

• 2 Broiled Eggs

• 1 slice Ezekiel bread

• 1 tbsp. (15g) of almond or peanut butter

• cinnamon

Toast or leave plain ezekiel bread. Top with butter

and cinnamon and eat with the side of egg.

DINNER

Pasta Dish

Ingredients:

• ½ c. (85g dry) Brown Rice Pasta or

Quinoa (prepared as instructed on

packages)

• 3 oz. (85g) Cooked Chicken,

sliced or cubed

• 2 tbsp. (30ml) Fresh squeezed

Lemon Juice

• ½tsp.(2.5ml) Extra-Virgin Olive Oil

• ½ c. (12g) Chopped Organic Basil

• ½ c. (35g) Organic Mushrooms.

Sauté mushrooms, extra-virgin olive oil and

chicken together until mushrooms are lightly

browned. Place on top of cooked pasta and

top with fresh basil and lemon juice.

SNACK

Berry Delight

Ingredients:

• ½ c. (120g) Plain Greek Yogurt topped w/

¼ c. (37g) Berries and 1 tsp. (5g) of Stevia

(optional).


BREAKFAST

Banana Pancakes

Ingredients:

• 2 Egg Whites

• ½ Mashed Organic Banana

• 1 tsp. (5g) Cinnamon

• 2 tbsp. (30ml) Water

• 4 tbsp. (60g) Almond Flour

• veggies of choice

1. Mix together. Heat skillet to medium and pour mix. Heat and brown on both sides.

2. ¼ c. (22.5g) veggies of choice on the side (cucumbers or carrots are my favorite)

DAY 10


SNACK

Veggie Dip

Ingredients:

• ½ c. (120g) Plain Greek Yogurt

• Handful of Fresh Basil

• Cilantro and a Pinch of Cayenne Pepper.

• ¼ c. (30g) Sliced Organic Celery

Mix together in a bowl: plain Greek, basil,

cilantro, and a pinch of cayenne pepper.

Dip with sliced celery. Enjoy!

LUNCH

Southwest Wrap

Ingredients:

• 1 Large Romain lettuce leaf

• ½ c. (23.5g) Shredded Lettuce

• 1/3 c. (40g) Black Beans

• ½ c. (70g) Cubed Cooked Chicken

(optional)

• 1/8 c. (20g) Diced Red Onion

• 1/8 c Cilantro (optional)

• 1 tbsp. (15g) Salsa, Lime to taste.

• fruit of choice

Place all ingredients in Romaine Leaf and

enjoy with 1 fruit of choice.


SNACK

Cottage Cheese with a Side of Quinoa

Ingredients:

• 1/2 c. (123g) Cottage Cheese sprinkled with Cinnamon (optional)

• ½ c. (92.5g) Cooked Quinoa (prepared as directed on package)

Mix quinoa with sea salt and black pepper for a savory taste or cinnamon and a small amount of

stevia for a sweet taste.

Salmon Teriyaki (also can replace salmon

for chicken)

Ingredients:

• Salmon

• asparagus

• lentils

Sauce Ingredients:

• ¼ c. (60ml) Tamari

• ¼ c. (60ml) Dry Sherry

• 1 tbsp. (15ml) Coconut Oil, melted

• 1 tbsp. (15g) Fresh Ginger (can use powder

as well)

• 2 Cloves of Garlic.

• ½ c. (90g) Steamed Asparagus, ½ c. Lentils

(99g cooked)

Mix all together in a glass container. Place 3 oz. (85g) salmon in marinade (can add more salmon if

you are having company). Cover and place in fridge for 2 hours. NOTE: The coconut oil will become

solid again when cooled in the fridge. Grill the fish in the oven under broil for 3-4 mins. on each side.

DINNER


Vegetarian Option:

Meatless Taco Salad

Ingredients:

• ½ c. (82g) Chickpeas

• ½ c. (62.5g) Raw Walnuts

• ½ tsp. (2.5g) Corriander

• ½ tsp (2.5g) Chili Powder

• ½ tsp. (2.5g) Garlic Powder or Fresh

Garlic

• ½ tsp. (2.5g) Onion Powder

• ½ tsp. (2.5g) Paprika

Pulse all the above ingredients in a food

processor. Don’t over process. You want it to

have a chunky texture.

Chili Lime Dressing:

• Juice from 1/4 of Organic Lime

• Pinch Garlic, Chili, Onion &

Parsley Powder

• 1 tbsp. (15g) Plain Greek Yogurt

Mix all together.

1 c. (75g) chopped romaine lettuce. Top with 1/4-

1/2 c. (31-62.5g) fresh salsa, and then take your

chickpea taco meat and put it on top and top

with 1/2 c. (115g) avocado and chili lime dressing.

Mango Smoothie

Ingredients:

• ½ c. (120g) Plain Greek Yogurt or Plain Kefir,

or 1 scoop Clean Protein Powder

• ¼ c. (40g) Organic Mango


• ½ c. (120ml) Coconut Water

• Pinch of Cayenne Pepper

• A Handful of Ice

Mix all together in the blender.

SNACK


BREAKFAST

Chocolate Delight Smoothie

Ingredients:

• 2 ¼ c. (17g) Organic Spinach or Kale Leaves or


• 1 tbsp. (15g) Cacao Powder

• ½ Organic Avocado


• ½ c. (120g) Plain Kefir or Plain Yogurt or

1 scoop of Clean Protein Powder


• ¼ c. (22.5g) Raw Uncooked Oats

• Handful of Ice.

Mix all together in the blender.

SNACK

Hummus Dip

1 serving = ½ cup (store in fridge for snacking

the rest of the week)

Ingredients:

• 1 ½ c. (300g) Cooked or Canned

Chickpeas

• ½ c. (120ml) of the Bean Liquid or Water


• ¼ c. (34g) Sesame Tahini (available at

health food stores, or in the natural food

section of supermarkets)


• Juice from 1 of Organic Lemon

• 1 tsp. (2.5g) Sea Salt

• Pinch of Cayenne Pepper.

1 serving = ½ c. (125g) hummus with ½ c. (90g)

veggies of choice for dipping.

DAY 11


LUNCH

Tuna Sandwich

Ingredients:

• 1 Romaine Leaf

• 3 oz. (85g) Tuna, drained

• 2 ½ tbsp. (37.5g) Plain Greek Yogurt

• 1 tsp. (2.5g) Dijon Mustard or Regular

• 1 tsp. (2.5g) Fresh Chives

• 1/8 c. (10g) Diced Fresh or dried Fennel)

Mix ingredients and place in Romaine Leaf

with a side of fruit.

SNACK

Kefir Smoothie

Ingredients:

• ½ c. (120g) Plain Kefir mixed with a small

Handful of Sunflower Seeds or

Seed of choice.

With a side of: 1 slice of Ezekiel bread with

2 tsp. (10g) of almond or peanut butter.

Lemon Chicken with Bean and

Veggie Salad

Ingredients:

• 1 tsp. (5g) Sea Salt

• ¼ tsp. (1.25g) Black Pepper

• ½ c. (60g) Ground Up Walnuts

• 3 oz. (85g) Chicken Breast


• ¼ c. (60ml) Fresh squeezed Organic

Lemon Juice

• 1 tbsp. (15g) Fresh Parsley, minced

1. Mix sea salt and black pepper in with the crushed walnuts. Put the chicken in nuts and coat

both sides. Put 3 tbsp. (45ml) extra-virgin olive oil in the skillet and sauté chicken breast about

3 mins. on each side until lightly brown.

2. Pour the lemon juice into the skillet, bring to a boil. Let the chicken simmer in the liquid for

5 mins. Garnish with lemon and parley.

DINNER

Vegetarian option: Instead of 3 oz. (85g) tuna,

use red kidney, chickpea or black beans.


Bean and Veggie Salad

Ingredients:

• 2- 15 oz. (400g) cans Chickpeas

• 3 Organic Red Bell Peppers, diced

• 1 c. (24g) Organic Cilantro, chopped

• 1 c. (60g) Flat Leaf Parsley, chopped



Mix all ingredients and add lemon and sea salt to taste.

1 serving = ½ cup (put the leftovers in the fridge for later).

SNACK

Cottage Cheese and Spice Pears

Ingredients:

• ½ c. (123g) Cottage Cheese

• ¼ c. (27.5g) Organic Pears sliced

• cinnamon sprinkled on top.

Place all in a bowl and enjoy.


BREAKFAST

Yummy Yogurt

Ingredients:

• ½ c. (120g) Plain Greek Yogurt

• Handful of Chopped Nuts of choice

• ¼ c. (27.5g) Organic Fruit.

• ¼ c.(45g) Sliced Organic Veggies to

eat on the side

LUNCH

Chicken or Shrimp Pear Salad

Ingredients:

• ½ c. (34g) Organic Spinach or Kale

• 1 tsp. (5ml) of Extra-Virgin Olive Oil

• Juice from 1 Organic Lemon

• 1 Organic Pear, Diced

• ½ c. (70g) Chopped Chicken or ½ c.

(162.5g) Shrimp.

SNACK

Veggie Dip

Ingredients:

• ½ c. (120g) Plain Greek Yogurt mixed w/ a

Handful of Fresh Basil and Cilantro and a

Pinch of Cayenne Pepper.

• ¼ c. (27.5g) Sliced Celery to dip

DAY 12

Vegetarian option: Instead of chicken, top

with 2 hardboiled eggs.

SNACK

Chocolate Chip Cookie Dough

Ingredients:

• ½ Scoop Clean Protein Powder (can

substitute for Almond Meal)

• 1 tbsp. Almond or Peanut Butter

• 1 tsp. Vanilla Extract

• ½ tsp. Stevia

• raw nuts or raw cacao nibs

Mix all together for a very yummy treat. Sprinkle with nuts or cacao nibs into the mixture.

SNACK

Hardboiled Eggs and Berries

Hardboiled eggs with ¼ c. (37g) organic strawberries


DINNER

Chocolate Banana Smoothie

For those nights when you just don’t have the time.

Ingredients:

• ½ c. (34g) Organic Spinach or Kale or


• 1 tbsp. (15g) Raw Cacao Powder

• ½ c. (120g) Plain Kefir or 1 scoop Clean

Protein Powder

• ½ Large or 1 Small Organic Banana (you can

substitute for frozen cherries or blueberries)

• ½ c. (45g) Raw Uncooked Gluten-Free Oats

• Handful of Ice

Mix all together for a delicious dinner

on-the-go.


BREAKFAST

Banana Walnut Quinoa with a Side of

Yogurt or Egg Whites with Salsa

Ingredients:

• 1/8 c. (16g) Walnuts

• ¼ c. (37.5g) Sliced Organic Banana

• 1 tsp. (5g) Stevia or Raw Honey for sweetness

• ½ c. (92.5g) Pre-cooked Quinoa (follow the

instructions on the package). You can heat this

up on the stove with all ingredients

• ½ c. (120g) Plain Greek Yogurt or 3 Egg Whites

w/ Salsa

SNACK

Mango Coconut Smoothie

Ingredients:

• 2-3 tbsp. (30-45ml) Fresh squeezed

Lime Juice

• ¼ c. (17g) Organic Spinach or 1 scoop

Spring of Life Greens

• ½ c. (82.5g) Ripe Organic Mango

Chunks (from 1-2 mangos)

• 1 c. (240ml) Unsweetened

Coconut Water

• Pinch of Cayenne Powder

• 1 Scoop Vanilla Protein powder or

1 tbsp. (15g) of Hemp Seeds

• Ice

Combine all ingredients in a blender, and

blend until smooth.

DAY 13

Vegetarian option: Have 1 c. (185g) of quinoa total instead of the egg whites.

Instructions: In the cooked quinoa, add banana, walnuts, sweetner. For your protein either top your

quinoa with greek yogurt or eat on the side or eat 3 egg whites on the side.


Grapefruit Summer Salad

Ingredients:

• ½ c. (22.5g) Lettuce of Any Kind

• ½ Organic Avocado, sliced

• ¼ c. (57.5g) Organic Grapefruit, cut into sections

• ¼ c. (50g) Fresh Organic Strawberries

• 1 tsp. (5ml) Sweet Vinegar

• 1 tsp. Grape Seed Oil

• 3 oz. (85g) Cooked Chicken or any meat source

that sounds good from the shopping list.

SNACK

Chocolate Peanut Butter Bites

Eat 2. Makes approximately 25 balls

Ingredients:

• 1 c. (225g) Natural Peanut Butter or

Almond Butter


• 3 c. (270g) Old Fashioned Oats

(you can ground this up in a blender if

you want a cookie dough texture.

Do not use quick oats)

• 2-3 Scoops Vanilla or Chocolate Protein

Powder (I love chocolate!)

• 1/3 c. (80ml) Water

Mix, roll into 1 inch balls, eat or freeze. Enjoy!

Optional: You can roll in unsweetened

coconut or add dark cacao nibs

Vegetarian option: add 2 tbsp. (30g) chia seeds/hemp seeds or raw nuts.

Line your salad plate with lettuce. Lay avocado, grapefruit, and strawberries over salad and sprinkle lightly

with dressing.

NOTE: This great salad is perfect on those hot summer days when everything sounds heavy and

cooking sounds hot. Try this out and stay on track with your goals.

LUNCH

SNACK

• 2 Hardboiled Eggs. To boil the eggs: Place in a pot on

stove with water and boil for approx. 9 minutes.

• 1/2 c. (90g) Chopped Organic Veggies of choice

• Sea Salt and Black Pepper, to taste


Southwestern Grilled Tuna

Ingredients:

• 1/4 tsp. (1.25g) Chili Powder

• 1/4 tsp. (1.25g) Ground Cumin

• 4 oz. (115g) Yellow Fin Tuna Fillet

• 1/4 tsp. (1.25g) Pepper

• 1 tsp. (5ml) Extra-Virgin Olive Oil

• Sprinkle with Black Pepper

• cantaloupe

Vegetarian option: Use 1 large organic Portobello mushroom. Brush with all ingredients listed above

and cook on grill or skillet for 5 minutes on each side. Top with fresh salsa

Brush yellow tuna with extra-virgin olive oil, chili powder, ground cumin, and pepper. Grill until desired

doneness. Can be lightly seared or cooked well. Top with ¼ (62.5g) cup fresh salsa and serve with a

cantaloupe wedge.

In a blender or finely chopped mix together jalapeno and onion. Once chopped add tomato, garlic, lime

juice, cilantro and sea salt/black pepper

Eat 1 c. (110ml) with 1/2 c. (90g) cut organic veggies of choice

Ingredients:

• 1½ lbs. (675g) of Organic Roma Tomatoes,

chopped

• 1 Organic Jalapeno

• 1 Medium Organic Onion


• 4 tbsp. (60ml) of Fresh Squeezed Lime Juice

• ½ c. (12g) Fresh Cilantro

• Sea Salt and Black Pepper, to taste

Spicy Salsa Fresca

DINNER


BREAKFAST

Chocolate Oatmeal

Ingredients:

• ½ c. (50g) Old Fashioned Oats (approx. ¼ cup

(25g) dry oats with ½ cup (120ml) water added)

• ¼ c. (60ml) Unsweetened Almond

Milk/Coconut Milk

• 2 tbsp. (30g) Dark Chocolate Chips

SNACK

Anti-Aging Smoothie

Ingredients:

• 1/3 c. (80ml) Unsweetened Almond Milk

• 2/3 c. (160ml) Water

• ½ c. (34g) Organic Kale or 1 scoop

Spring of Life Greens

• 1 Scoop Chocolate Clean Protein Powder

• ¼ c. (37g) Frozen Organic Cherries or

Blueberries

• 6 Ice Cubes

Blend and enjoy!

DAY 14

AM: Lemon, Cayenne, apple cider vinegar drink Drink 2 servings of dandelion tea.

Remember to drink 1 gallon (3.7l) of water every single day.

Boil water and sea salt. Add oats, cook over medium heat for about 5 minutes, stirring occasionally.

Allow to stand for 1-2 minutes to thicken. Add unsweetened almond milk/coconut milk, dark chocolate

chips and stir.

NOTE: If you are trying to lose weight or trying to lose the last 10 pounds, take out the chocolate

chips and add 1 tsp. (5g) Stevia & add ½ tsp. (5g) of cocoa powder.

To add a protein source, you can add 1 scoop of clean chocolate protein powder or you can add 3 oz.

(85g) Plain Greek yogurt or eggs to the side. You can top oatmeal with ¼-½ cup (37- 74g) organic cherries,

berries, or bananas.


Chicken Artichoke Pizza

Ingredients:

• Sprouted Grain or Gluten Free Tortilla

• 1 tbsp. (15g) Plain Greek Yogurt With

Oregano, Chili Powder or whatever

sounds good.

• 3 oz. (85g) Cooked Chicken

• ½ c. (75g) Artichoke Hearts

• 1/8 c. (15g) Kalamata Olives

• 1/ 8 c. (15 g.) Feta Cheese

Pre-bake your tortilla for a couple of minutes. Then top with alfredo sauce, artichoke, and chicken.

Sprinkle feta cheese on top and bake it on 375-(190 Celsius) degrees for approximately 8 minutes (until

cheese melts and sauce is warm).

Ingredients:

• 2 tbsp. (30ml) Coconut Oil, can be reduced

to 1 tbsp. (15ml) if you prefer

• 2 Cloves Garlic, minced


• 1 c. (250g) Plain Greek Yogurt

• ½ c. – 1 c. (50-100g) Shredded Parmesan

Cheese

• ½ tsp. (2.5g)Sea Salt

• ¼ tsp. (1.25g) Coarse Black Pepper

Homemade Alfredo Sauce

LUNCH

1. Melt oil in a small sauce pan over medium-low heat. Add the garlic. Stir and cook 1 minute.

2. Stir in water and increase the heat. Bring to a simmer. Remove from heat and let sit for

2 minutes.

3. Whisk in the yogurt, sea salt, and black pepper. Whisk in the parmesan. Put the pan over low

heat and stir constantly until the parmesan is mostly melted into the sauce, 3 to 4 minutes.

Do not let it come toa a simmer or boil as this could cause it to curdle

Vegetarian option: Instead of Chicken, use ½ c. (60g) kidney or black beans


Cookie Dough

Eat 2 balls

Ingredients:

• Pulse or Puree 2/3 c. (109g) Garbanzo Beans

• 2/3 c. (83g) Walnuts

• ¼ c. (22.5g) Old Fashioned Oats

• Add to Mixture ¼ c. (90g) Raw Honey or

100% Pure Maple Syrup

• 1 tsp. (5g) Cinnamon

• 1 tsp. (5g) Vanilla Extract

• Handful of Cacao Nibs or 70% or higher

chocolate chips

Curry Quinoa

Ingredients:

• 1¼ c. (42.5g) Quinoa

• ½ c. (68g) Shredded Organic Carrots

• 2 tbsp. (30g) Dried Cranberries

• ¼ c. (41g) Canned Chickpeas, drained

• ½ tsp. (2.5g) Curry Powder

• 3 oz. (85g) Cooked Chicken Cubed

SNACK

Cook quinoa according to package directions. Remove from heat, and let stand 10 minutes. Fluff

with a fork and add ½ c. (68g) shredded carrots, 2 tbsp. (30g) dried cranberries, ¼ c. (41g) canned

chickpeas and curry powder. 1 serving =1 c. Save the rest as an on the go meal.

Vegetarian option: Leave out the chicken. You can top with 2 tbsp. (30g) hemp or chia seeds if desired

Mix all above ingredients. Make into 1-inch balls (2.5cm). Store in the freezer and enjoy!

DINNER


Spinach Ice Cream

NOTE: You will need a Blentec blender or Vitamix to make this recipe.

You and your toughest critics will love this!

Makes 4 servings. Eat 1 c.

Ingredients:

• ¾ c. (180ml) Almond or Coconut Milk



• ½ c. Clean Vanilla Protein Powder

• 2 c. (136g) Organic Spinach, Lightly Packed

• 1 ½ tbsp. (22.5ml) Vanilla Extract

• 2 ½ c. Ice Cubes

Enjoy!

SNACK

Shopping List & Exchange List

SHOPPING LIST

“What you put in your mouth is 80% of how you are going to look and feel”

*This is a broad shopping list and gives you an idea of foods that you can exchange with, order at restaurants or buy at the grocery store.

PROTEIN

CARBOHYDRATES

• CHICKEN

• TURKEY

• EXTRA LEAN GROUND TURKEY

• LEAN HAMBURGER

• LEAN STEAK

• BEEF FILET

• TILAPIA

• BUFFALO

• TUNA

• EGG WHITES

• WHOLE EGGS

• HADDOCK

• COLD OR ANY WHITE FISH

• SHRIMP

• SCALLOPS

• BISON

• COTTAGE CHEESE – LOOK FOR

ONE WITHOUT A LOT OF FILLERS

AND ADDED INGREDIENTS

• WHEY PROTEIN POWDER

• EGG WHITE PROTEIN POWDER

• LOBSTER

• VENISON

• PLAIN GREEK YOGURT

• KEFIR

• CHIA SEEDS

• HEMP SEEDS

• SLOW COOKED OATMEAL – YOU CAN BUY

GLUTEN FREE IF YOU ARE SENSITIVE TO

GLUTEN

• LENTILS

• BEANS (KIDNEY, RED, BLACK, CANNELLONI)

• SWEET POTATOES

• WHITE POTATOES

• RED POTATOES

• QUINOA

• MILLET

• AMARANTH

• BUCKWHEAT

• SLOW COOKED BROWN RICE

• PUMPKIN

• EZEKIEL BREAD (MAY CONTAIN GLUTEN)

• HUMMUS (PREFERABLY HOMEMADE)

*Most rices and grains come in flour form at the grocery store for baking Good flours to use for baking

pancakes, muffins, waffles, and other desserts are: coconut flour, buckwheat flour, spelt flour, brown

rice flour, and almond meal/flour.



FRUITS AND VEGGIES

All are acceptable, but go for variety and lots of color.

GOOD FATS

CONDIMENTSAll herbs and spices

• FLAX OIL

• PECANS (ALL NUTS CONSUMED RAW AND

UNSALTED)

• OLIVE OIL

• ALMONDS

• WALNUTS

• RAW/NATURAL PEANUT BUTTER

• RAW/NATURAL ALMOND BUTTER

• AVOCADO

• COCONUT OIL

• GRAPE SEED OIL

• OLIVES

• HUMMUS

• MUSTARD

• CHILI PEPPERS

• CHIVES

• CILANTRO

• DILL

• GINGER

• GARLIC

• LEMON VERBENA

• MINT

• ORANGE MINT

• OREGANO

• PARSLEY

• ROSEMARY

• SWEET BASIL

• TARRAGON

• THYME

• TURMERIC

The above lists of herbs are the ones I like using when I cook. They also have many healing properties

and are considered FREE FOODS!

NOTE: If you love ketchup on everything, find ketchup that uses maple syrup, honey or Stevia, as op-

posed to high fructose corn syrup. Always use sparingly.


• ALMOND MILK

• COCONUT MILK

• RICE MILK

• STEVIA FOR SWEETENER

• HONEY

• MAPLE SYRUP (100%)

• DIET SODA

• CARBONATED DRINKS

• CREAMY BASED SALAD DRESSINGS

• DELI MEATS

• PROCESSED SOY PRODUCTS

• ALCOHOL

• GROUND FLAX SEED

• TEAS (TRY TO CHOOSE MAINLY DECAFFEINATED)

• MUSHROOMS (FREE FOOD)

• 100% RAW COCOA POWDER

• UNSWEETENED COCONUT FLAKES

• CHEESY PRODUCTS

• FROZEN FOOD DINNERS

• CREAM IN COFFEE (USE ALMOND OR COCONUT

MILK)

• ARTIFICIAL SWEETENERS

• MULTIVITAMINS

• FISH OIL (MUST BE USP CERTIFIED OR

PHARMACEUTICAL GRADE QUALITY)

• DRINK ¾ OF A GALLON TO A GALLON OF

WATER PER DAY

RANDOM FOODS

FOODS TO AVOID

MULTIVITAMINS FLUIDS


NOTE: You can use this to exchange certain

foods in the recipes that you may not love

for foods that you do love. This will give you

an idea of how much of what food you can

exchange to stay in correct portions of fats,

proteins, veggies, fruits, and carbs.

CARBS:

½ gluten free pita

1 tortilla size pizza crust recipe

1 slice Ezekiel bread (whole grain bread

product) or 1 slice gluten

free whole grain bread

½ cup cooked oatmeal, all variety rice,

amaranth, beans

¼ cup hummus (hummus will also be added

as a fat)

FATS:

1 handful of raw unsalted nuts

(approx. 1/8 cup)

1 tbsp. almond/peanut butter

1 tbsp. oil

½ avocado

1 tbsp. hummus

4 Edamame shells or 1/8 cup

VEGGIES / FRUITS:

I am considering them in raw uncooked form.

PROTEINS:

Approximately one deck of cards worth of

meat

1 scoop of whey protein

½ cup of cottage cheese, kefir or Greek

yogurt

3 egg whites or 2 whole eggs

NOTE: I would go sparingly on the sugars and

milks, 2 tsp./day on sugars and 1/8- 1/4 cup of

almond/coconut milk/day.

In addition, if the recipe is in the snack area,

do not eat it for dinner or lunch, as those items

tend to have more sugars and you will go over

your limit for the day.

Recipes should stay within their categories.

FREE FOODS:

These can be eaten as often as you want:

- dijon mustard

- mushrooms

- salsa (homemade preferably)

FOOD EXCHANGES


Frequently Asked Questions

GETTING ACCEPTED IN THE PRIVATE FACEBOOK GROUP?

If you have not been accepted in the private facebook group and it has been over 24 hours

since your request, Please email our team at [email protected]

Link to get accepted in the Private Facebook group:

First Steps for your Success!

1. Introduce yourself in the private group! The more invovled you are, the more successful you

will feel. Say hi, where you’re from, and your deep “why” that you made you sign up for

the 30 Day NEW YOU Challenge!

2. Please take your Before picture and measurements. Trust me, You will be so glad you did

when you see all the results at the end! Click here to turn in your starting measurements.

http://danettemay.com/before-pics-submission/

3. Read All Your Emails! I will be emailing you 2-3x/week, helping you stay successful.

Every Friday, you will receive your new meal plan, workout and meditation for the week.

Check spam, junk or even promotional folders for these emails.

4. Here is the health disclaimers for this program: http://danettemay.com/health-disclaimers/

WHAT PRODUCTS ARE USED AND RECOMMENDED?

*You can switch out any meals that you want and use the exchange list to substitute foods

that you do not like or cannot get easily. You do not have to buy any of these products listed

below to be successful, but I personally use them to enhance recipes and make my life a

whole lot easier.

Spring of Life Whey Protein Powder (Only ships in the US): Click Here

Biotrust Whey (ships outside the US): Click Here

Spring of Life Plant Based Protein Powder: Click Here

Spring of Life Greens Powder packed with 70 superfoods: Click Here

1 month free + 25% off your first order + free shipping

http://thrv.me/DanetteMay1m25p

mailto:[email protected]

http://danettemay.com/before-pics-submission/

http://danettemay.com/health-disclaimers/

https://springoflifeusa.com/whey/lander_LP_00?AFID=1595&SID=Wheylander&utm_source=aff_1595&utm_medium=Affiliate&utm_campaign=aff_1595_Wheylander

https://www.mindfulhealth.biotrust.com/Shop.asp?s=&View=Item&Group=&Keyword=fatloss&Product=3719

https://springoflifeusa.com/veggie/lander_LP_00?AFID=1595&SID=VPlander&utm_source=aff_1595&utm_medium=Affiliate&utm_campaign=aff_1595_VPlander

https://springoflifeusa.com/de/lander_LP_00?AFID=1595&SID=DElander&utm_source=aff_1595&utm_medium=Affiliate&utm_campaign=aff_1595_DElander

https://thrivemarket.com/partner/DanetteMay1m25p?ccode=bd25gen&ccode_force=1&utm_source=affiliate&utm_campaign=gift&utm_content=partner_1m25p&aff_id=1730&t_id=102064d8a9631b8ab0f0661fcb5074&o_id=6&utm_medium=Mindful+Health+LLC&aff_sub=affiliate&aff_sub2=Mindful%20Health%20LLC&aff_sub3=gift&aff_sub4=partner_1m25p&aff_sub5=


OTHER SOURCES OF CLEAN PROTEIN: Vega, Vega One, Jay Robb, Nutiva, Bone Broth,

Shakeology and Garden of Life. *If you aren’t using one of these approved brands and you

aren’t sure If it’s a good/clean source you can post a picture of the ingredients (not the

nutrition label info) and tag Chelsea May, Danette or use #mentor in that picture.

• Ingredients you want to avoid in products are: Wheat, Soy, Sugar, sugar substitutes/fillers

such as; Maltodextrin, Sucralose, Aspartame, Splenda. If you’re not sure about a product

take a picture of the ingredients and tag a #mentor

Danette’s blog and nutritional articles: Danette’s Website: Danettemay.com

WHY DON’T I HAVE ANY EMAILS FROM DANETTE?

Make sure to check your Spam/Junk email folders.

Click below for white-listing instructions >> http://goo.gl/Y0vRKn

You can also star or mark Danette’s emails as “important” (so you don’t miss anything).

If you are a Gmail user or any other web-based email user, “drag” any emails from

“Danette May” into your Priority Inbox.

How to whitelist your emails: http://www.eatdrinkshrinkplan.com/email-whitelist.html

If you are still having issues email [email protected]

WHO CAN I REACH OUT TO FOR TECHNICAL OR SUPPORT ISSUES?

Please email one of our Client Happiness Specialist at [email protected]

WHO CAN I TAG OR REACH OUT TO FOR HELP WITHIN THIS GROUP?

There are a few veterans to this program, we call them Mentors. Feel free to tag them or use

this symbol in your post: #mentor

http://danettemay.com/

http://www.eatdrinkshrinkplan.com/email-whitelist.html

http://www.eatdrinkshrinkplan.com/email-whitelist.html

HOW DO I MAKE SURE MENTORS/SPECIALISTS SEE MY QUESTIONS?

If you tag a mentor and their name doesn’t highlight put an @ symbol in front of their name and

it should tag them so they are notified and directed to your post/question. You can also put

#mentor in your post/comment to get your questions answered more quickly.

What are the Rules to Be in the Private Facebook Group

1. No negativity! If you have a concern, please reach out to our support team at support@

danettemay.com We are here to support one another, so if you need guidance, motivation

etc we are here for you. Absolutely no slandering the program or anyone in the group or

you will be removed from the group.

2. No marketing of any type to group or group members. Anyone who is perceived to be

marketing for a product or business of any type will be removed from the group.

3. . Forming “side groups” or any additional Facebook groups with other members of this

group is strictly off limits. Danette has your best interest at heart here and wants to be sure

if you are in a group of people who are on her programs that you get direct support from

Danette and her mentors. She feels it will cause misinformation that could slow or prevent

you from reaching your goals.

Anyone who is found to have created their own separate group for 30 Day Challengers in

this group will be asked to delete the group or leave this group.

4. Have fun and be open to receiving all of the love and support for the many changes your

body, mind and spirit are about to enjoy!

BELOW ARE THE TOP FAQ’S AND LINKS FULL OF INFORMATION FOR YOU:

ACV (Apple Cider Vinegar): What is the “mother” in ACV?

http://danettemay.com/apple-cider-vinegar-and-the-big-deal-about-the-mother/

Will ACV give me heartburn?

http://danettemay.com/2-acidic-foods-that-are-actually-good-for-heartburn/




http://danettemay.com/apple-cider-vinegar-and-the-big-deal-about-the-mother/

http://danettemay.com/2-acidic-foods-that-are-actually-good-for-heartburn/


What do we drink Dandelion tea?

http://danettemay.com/4-reasons-to-sip-dandelion-tea/

Why do we put Cayenne with our ACV?

http://danettemay.com/heat-up-your-health-and-weight-loss-with-cayenne-pepper

Why do we drink so much water and is it safe?

http://danettemay.com/how-much-water-should-you-really-drink-every-day/

What can I do if I’m bloated?

https://www.facebook.com/TheDanetteMay/videos/1371278342946777/

What exactly is “clean” eating?

http://danettemay.com/what-exactly-is-clean-eating/

Why don’t we count calories in this lifestyle?

http://danettemay.com/forget-counting-calories-count-these-instead/

If I can’t buy everything organic what are the best foods to get organic?

http://www.organic.org/articles/showarticle/article-214

Why are we to avoid Soy/Tofu?

http://danettemay.com/4-reasons-why-i-wont-touch-tofu/

Why can’t we have carbonated drinks?

http://danettemay.com/avoid-this-common-drink/

What kinds of sweeteners can I use and what’s the difference between sugars?

http://danettemay.com/honey-sugar-or-agave-heres-the-scoop-on-sweeteners/

What is the difference between Whole wheat and Sprouted wheat/grain bread?

http://danettemay.com/sprouted-grains-versus-whole-wheat/

What If I can’t find Ezekiel/Sprouted grain bread or tortillas?

Make your own sandwich rounds: http://danettemay.com/sandwich-rounds/

Make your own tortillas: http://danettemay.com/tasty-trim-tortillas/

Make your own bread: http://danettemay.com/6-simple-steps-to-make-your-own-bread/

What do I do if I overindulge?

https://www.youtube.com/watch?v=WJGC7Wg8Fw4


http://danettemay.com/heat-up-your-health-and-weight-loss-with-cayenne-pepper/

http://danettemay.com/how-much-water-should-you-really-drink-every-day/

https://www.facebook.com/TheDanetteMay/videos/1371278342946777/

http://danettemay.com/what-exactly-is-clean-eating/

http://danettemay.com/forget-counting-calories-count-these-instead/

http://www.organic.org/articles/showarticle/article-214

http://danettemay.com/4-reasons-why-i-wont-touch-tofu/

http://danettemay.com/avoid-this-common-drink/

http://danettemay.com/honey-sugar-or-agave-heres-the-scoop-on-sweeteners/

http://danettemay.com/sprouted-grains-versus-whole-wheat/

http://danettemay.com/sandwich-rounds/

http://danettemay.com/tasty-trim-tortillas/

http://danettemay.com/6-simple-steps-to-make-your-own-bread/

https://www.youtube.com/watch?v=WJGC7Wg8Fw4

What do you suggest if I’m traveling?

http://danettemay.com/tips-for-eating-healthy-while-on-vacation-what-not-to-do/

http://danettemay.com/5-tips-for-making-smoothies-on-the-go/

Now that I’ve cleaned my system from the inside what products do you recommend for my

skin? https://www.annmariegianni.com/danette

Is this program safe if I am breastfeeding or pregnant?

-Always consult your doctor if you have concerns. If you are pregnant or breastfeeding, skip

the detox and start on day 4 and repeat days 4-7 until the next week starts

Can men do this program?

- Yes men, can do this program with great success. Double 2 main meals/day. Keep all snacks

the same.

Can I drink coffee and wine on this program?

- You can drink my superfood coffee starting on Day 4, but I recommend waiting until day 7.

Here’s the link: https://www.youtube.com/watch?v=1YC9hAhCfhM

- You can drink 1 glass of wine/week starting after Day 7

Why am I drinking dandelion tea and is it safe to drink after the 30 Day challenge?


Is Maca Powder/Cacao Powder and other “health foods” safe even if they have a warning

label? http://navitasnaturals.com/prop65_cacao.html

How do I order Danette’s Shirts?

www.sunfrog.com/danettemay

Follow Danette on her social platforms


http://danettemay.com/tips-for-eating-healthy-while-on-vacation-what-not-to-do/

http://danettemay.com/5-tips-for-making-smoothies-on-the-go/

https://www.annmariegianni.com/danette

https://www.youtube.com/watch?v=1YC9hAhCfhM


http://navitasnaturals.com/prop65_cacao.html

www.sunfrog.com/danettemay

https://www.snapchat.com/add/danettemay

https://www.instagram.com/thedanettemay/

https://www.facebook.com/TheDanetteMay

30 DAY SUCCESS MEAL PLAN TO YOUR - DanetteMay · 2018-08-16 · • 1 c. coconut milk (best from...

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