MEAL PLANS & Recipes

MEAL PLANS& Recipes

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ContentsIntroduction ��4Week 1 Meal Plans �� 6

Day 1 �� 7Day 2 �� 8Day 3 �� 9Day 4 ��10Day 5 �� 11Day 6 �� 12Day 7 �� 13

Week 2 Meal Plans ��14Day 8 �� 15Day 9 �� 16Day 10 �� 17Day 11 �� 18Day 12 �� 19Day 13 ��20Day 14 �� 21

Week 3 Meal Plans ��22Day 15 ��23Day 16 ��24Day 17 ��25Day 18 ��26Day 19 ��27Day 20 ��28Day 21 ��29

Bonus Week 4 ��30Meal Plans ��30

Bonus Day 22 �� 31Bonus Day 23 ��32Bonus Day 24 ��33Bonus Day 25 ��34Bonus Day 26 ��35Bonus Day 27 ��36Bonus Day 28 �� 37

Breakfast & Snack Recipes ��38Breakfast Bake ��39Kale Chips �� 40Chocolate Banana Shake ��41Scrambled Eggs with Avocado ��42Heat & Run Egg & Sausage Muffins ��43Pumpkin Pancakes ��44Coconut Pancakes ��45Apple and Walnut Scramble ��46Veggie Frittata ��47Berry Smoothie ��48Scrambled Eggs and Bacon ��49

www.BeyondDiet.com/Programs/BeyondDietEdge

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Banana Walnut Muffin ��50Nut Hummus �� 51

Lunch & Dinner Recipes ��52Isabel's Simple Side Salad ��53Veggie Stew ��54Cucumber, Tomato, and Avocado Salad ��55Stuffed Peppers ��56Portobello Burgers �� 57Italian Meatloaf ��58Green Beans ��59Latin Stir Fry �� 60Healthy Baked Chicken ��61Guacamole Chicken Salad ��62Zucchini Spaghetti & Meatballs ��63Chicken Noodle-less Soup ��64Chicken Fajitas ��65Strawberry Salad ��66Salmon Burger ��67"Breaded" Porkchops ��68Roasted Asparagus ��69Indian Beef with Spaghetti Squash ��70Chicken & Veggies �� 71Chicken Stir Fry ��72Sausage Ratatouille �� 73Flank Steak & Pineapple Salsa �� 74Sesame Salad �� 75Super Simple Fast Chili ��76Baked Tuna �� 77Spicy Roasted Shrimp ��78Chicken Cacciatore ��79

So��just who is Isabel De Los Rios? �� 80


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Introduction1. Each day I have given you 5 meals...breakfast, snack, lunch, snack, dinner. Ideally,

I would like to see you eating approximately every 3 hours following a schedule similar to this one: Note - I am not suggesting each meal take you 1 hour to eat. I am suggesting you eat that meal during that time frame.

7am – 8am Breakfast10am – 11am Snack1pm – 2pm Lunch4pm – 5pm Snack7pm – 8pm Dinner10pm – 11pm Sleeping (7-8 hours each night)

I understand that your schedule may be different than what I have outlined above. I, for example, eat breakfast by 6am and am in bed every night by 9pm. That is a bit of an early schedule for most people, but it works really well for me. Choose a schedule that is going to work well for you, your family, and your work schedule. Make sure that you are eating often throughout the day and getting the proper amount of the rest each night.

2. You can mix and match meals if that makes it easier for you. For example, if you find 1 or 2 breakfasts that are super easy or that you really enjoy, you can have those every morning if you choose. I do believe that variety is the spice of life, but many of us are creatures of habit, so finding a few delicious meals that are easy to prepare may make the transition to healthy eating an easier one. Just be sure you are only mixing meals with their equivalent...which means only switch a breakfast option with another breakfast option, a snack with a snack, and lunch or dinner with another lunch or dinner. Making lunches and dinners interchangeable makes it super easy to rely on leftovers for lunch OR to make 1 big meal and split it between lunch and dinner on any particular day.

3. Cook with coconut oil whenever possible. Coconut oil is such a magical food. I try to incorporate it into my eating plan as often as possible. If the taste really won’t match what I’m cooking, I use organic grass-fed butter. My last option is to use extra virgin olive oil. I do not choose to cook with olive oil often as it is not as stable at high heat and is much more beneficial when used raw (no heat).

4. Remember that one small mess up is NOT the end of the world. I cannot stress this point enough. If you eat something you hadn’t planned on eating, or you fall off the wagon a bit, just get right back in the game! There is no reason to give up. Remember: 80% is better than 0%...and is a great step in the right direction!


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5. You will find all of the delicious recipes to these meals at the end of the meal plans. Where a meal denotes (1) under quantity, it means 1 serving based on the recipe. For example: The Chicken Stir Fry makes 3 servings. The number 1 next to it in your meal plans denotes 1 serving. You can save 1 serving for lunch the next day, and freeze the other. Or serve it for dinner to 3 people.


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Week 1 Meal Plans


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Day 1

Time (Approximate)

FoodQuantity Item

Upon Waking 1 BioTrust Pro-X10

15 min Later 1 Tbsp Athletic Greens Mixed with Water

Breakfast 7am - 8am

1 AbsorbMax (take immediately prior to eating breakfast)1 Breakfast Bake2 Krill Oil Softgels (take along with breakfast)

Snack 10am - 11am

1 oz Raw Almonds1 Small Apple

Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 Isabel's Simple Side Salad with Apple Cider Vinegar Dressing

4 oz Cooked Chicken/Turkey/FishSnack

4pm - 5pm1 cup Kale Chips

2 Hard-Boiled EggsDinner

7pm - 8pm1 AbsorbMax (take immediately prior to eating dinner)1 Veggie Stew

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Day 2

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am

1 AbsorbMax (take immediately prior to eating breakfast)1 Chocolate Banana Shake2 Krill Oil Softgels (take along with breakfast)

Snack 10am - 11am

1 cup Kale Chips2 Hard-boiled Eggs

Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 Veggie Stew

Snack 4pm - 5pm

2 Tbsp Raw Almond Butter1/2 Banana

Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Chicken Stir Fry

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Day 3

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am

1 AbsorbMax (take immediately prior to eating breakfast)1 Scrambled Eggs with Avocado2 Krill Oil Softgels (take along with breakfast)

Snack 10am - 11am


Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 Cucumber, Tomato, & Avocado Salad

3-4 oz Leftover ChickenSnack

4pm - 5pm2 Hard-Boiled Eggs

1 cup Cucumbers & Tomatoes

Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Stuffed Peppers1 Isabel's Simple Side Salad with Apple Cider Vinegar Dressing

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Day 4

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am

1 AbsorbMax (take immediately prior to eating breakfast)1 Heat & Run Egg & Sausage Muffins2 Krill Oil Softgels (take along with breakfast)

Snack 10am - 11am

2 Hard-Boiled Eggs1 cup Cucumbers & Tomatoes

Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 Chicken & Veggies

Snack 4pm - 5pm 1 Banana Walnut Muffin

Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Portobello Burgers

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Day 5

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am

1 AbsorbMax (take immediately prior to eating breakfast)2 Pumpkin Pancakes or 2 Coconut Pancakes2 Krill Oil Softgels (take along with breakfast)

Snack 10am - 11am 1 Banana Walnut Muffin

Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 Portobello Burger (leftover from last night)1 Isabel's Simple Side Salad with Apple Cider Vinegar Dressing

Snack 4pm - 5pm

1 oz Walnuts1 cup Carrots

Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Italian Meatloaf

1/2 cup Green Beans

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Day 6

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am

1 AbsorbMax (take immediately prior to eating breakfast)2 Hard-Boiled Eggs, 1/4 Avocado, 1/2 Sliced Tomato2 Krill Oil Softgels (take along with breakfast)

Snack 10am - 11am


Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 Italian Meatloaf

1 cup Mixed VeggiesSnack

4pm - 5pm1/2 cup Cottage Cheese1 cup Tomato Slices

Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Latin Stir Fry 1 Isabel's Simple Side Salad with Apple Cider Vinegar Dressing

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Day 7

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am

1 AbsorbMax (take immediately prior to eating breakfast)1 Apple & Walnut Scramble2 Krill Oil Softgels (take along with breakfast)

Snack 10am - 11am

1/2 cup Cottage Cheese1 cup Tomato Slices

Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)3-4 oz Shredded Chicken with 1/4 cup Salsa Mixed In1 cup Salad Greens

Snack 4pm - 5pm

1/4 cup Nut Hummus1 cup Raw Veggies

Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Healthy Baked Chicken1 Cucumber, Tomato, & Avocado Salad

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Week 2 Meal Plans


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Day 8

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am

1 AbsorbMax (take immediately prior to eating breakfast)1/2 cup Greek Yogurt1 cup Mixed Berries

2 Krill Oil Softgels (take along with breakfast)Snack

10am - 11am1/4 cup Nut Hummus1 cup Raw Veggies

Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 Guacamole Chicken Salad

Snack 4pm - 5pm

1 cup Strawberries1 oz Raw Macadamia Nuts

Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Zucchini Spaghetti & Meatballs

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Day 9

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am


Snack 10am - 11am


Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)3-4 oz Meatballs (leftover from last night)

1 Isabel's Simple Side Salad with Apple Cider Vinegar DressingSnack

4pm - 5pm3 oz Tuna & 2 Tbsp Salsa

1 cup Celery & CarrotsDinner

7pm - 8pm1 AbsorbMax (take immediately prior to eating dinner)1 Chicken Noodle-less Soup

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Day 10

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am


Snack 10am - 11am

3 oz Tuna & 2 Tbsp Salsa1 cup Celery & Carrots

Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 Chicken Noodle-less Soup

Snack 4pm - 5pm

1/2 cup Greek Yogurt1 cup Mixed Berries

Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Chicken Fajitas

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Day 11

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am

1 AbsorbMax (take immediately prior to eating breakfast)1 Veggie Frittata2 Krill Oil Softgels (take along with breakfast)

Snack 10am - 11am

1/2 cup Greek Yogurt1 cup Mixed Berries

Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 Strawberry Salad

3-4 oz Leftover chickenSnack

4pm - 5pm1 oz Pumpkin Seeds

1 Small Apple

Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Salmon Burgers1 Isabel's Simple Side Salad with Apple Cider Vinegar Dressing

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Day 12

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am

1 AbsorbMax (take immediately prior to eating breakfast)1 Berry Smoothie2 Krill Oil Softgels (take along with breakfast)

Snack 10am - 11am

1 oz Pumpkin Seeds1 Small Apple

Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 Cucumber, Tomato, & Avocado Salad1 Salmon Burger


Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 "Breaded" Pork Chops

1 cup Roasted Asparagus

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Day 13

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am

1 AbsorbMax (take immediately prior to eating breakfast)1 Scrambled Eggs with Bacon2 Krill Oil Softgels (take along with breakfast)

Snack 10am - 11am 1 Banana Walnut Muffin

Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 "Breaded" Pork Chops1 Isabel's Simple Side Salad with Apple Cider Vinegar Dressing

Snack 4pm - 5pm


Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Indian Beef with Spaghetti Squash

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Day 14

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am


Snack 10am - 11am


Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 Indian Beef with Spaghetti Squash

Snack 4pm - 5pm


Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Chicken & Veggies

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Week 3 Meal Plans


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Day 15

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am

1 AbsorbMax (take immediately prior to eating breakfast)1 Breakfast Bake2 Krill Oil Softgels (take along with breakfast)

Snack 10am - 11am


Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 Chicken Stir Fry

Snack 4pm - 5pm

1 cup Kale Chips2 Hard-Boiled Eggs

Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Sausage Ratatouille

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Day 16

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am


Snack 10am - 11am


Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 Sausage Ratatouille

Snack 4pm - 5pm


Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Flank Steak & Pineapple Salsa1 Isabel's Simple Side Salad with Apple Cider Vinegar Dressing

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Day 17

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am


Snack 10am - 11am


Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 Sesame Salad

3-4 oz Leftover Flank SteakSnack

4pm - 5pm1/4 cup Nut Hummus1 cup Raw Veggies

Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Super Simple Fast Chili

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Day 18

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am



10am - 11am1/4 cup Nut Hummus1 cup Raw Veggies

Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 Super Simple Fast Chili

Snack 4pm - 5pm

2 Hard-Boiled Eggs1 cup Raw Carrots

Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Baked Tuna


Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Day 19

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am


Snack 10am - 11am

2 Hard-Boiled Eggs1 cup Raw Carrots

Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 Baked Tuna1 Sesame Salad

Snack 4pm - 5pm


Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Healthy Baked Chicken

1/2 cup Green Beans

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Day 20

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am


Snack 10am - 11am


Lunch 1pm - 2pm


Snack 4pm - 5pm


Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Spicy Roasted Shrimp1 Isabel's Simple Side Salad with Apple Cider Vinegar Dressing

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Day 21

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am

1 AbsorbMax (take immediately prior to eating breakfast)1 Veggie Frittata2 Krill Oil Softgels (take along with breakfast)

Snack 10am - 11am


Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 Isabel's Simple Side Salad with Apple Cider Vinegar Dressing

3-4 oz Leftover ShrimpSnack

4pm - 5pm1 oz Raw Almonds

1 cup Raw Carrots

Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Chicken Cacciatore1 Isabel's Simple Side Salad with Apple Cider Vinegar Dressing

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Bonus Week 4 Meal Plans


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Bonus Day 22

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am

1 AbsorbMax (take immediately prior to eating breakfast)1 Berry Smoothie2 Krill Oil Softgels (take along with breakfast)

Snack 10am - 11am

2 Hard-boiled Eggs1 cup Cucumbers and Tomatoes

Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 Chicken & Veggies1 Isabel's Simple Side Salad with Apple Cider Vinegar Dressing

Snack 4pm - 5pm

1 cup Strawberries1 oz Macadamia Nuts

Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Super Simple Fast Chili

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Bonus Day 23

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am


Snack 10am - 11am


Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 Super Simple Fast Chili

Snack 4pm - 5pm


Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Healthy Baked Chicken

1/2 cup Green Beans

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Bonus Day 24

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am

1 AbsorbMax (take immediately prior to eating breakfast)1 Apple & Walnut Scramble2 Krill Oil Softgels (take along with breakfast)

Snack 10am - 11am


Lunch 1pm - 2pm


Snack 4pm - 5pm


Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Stuffed Peppers1 Isabel's Simple Side Salad with Apple Cider Vinegar Dressing

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Bonus Day 25

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am


Snack 10am - 11am


Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 Stuffed Pepper1 Isabel's Simple Side Salad with Apple Cider Vinegar Dressing

Snack 4pm - 5pm


Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Chicken Stir Fry

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Bonus Day 26

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am


Snack 10am - 11am


Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 Chicken Noodle-less Soup

Snack 4pm - 5pm

1/2 cup Cottage Cheese1 cup Tomato Slices

Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Italian Meatloaf


Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Bonus Day 27

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am


Snack 10am - 11am

1 cup Cottage Cheese1 cup Tomato Slices

Lunch 1pm - 2pm

1 AbsorbMax (take immediately prior to eating lunch)1 Italian Meatloaf1 Isabel's Simple Side Salad with Apple Cider Vinegar Dressing

Snack 4pm - 5pm


Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Veggie Stew

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Bonus Day 28

Time (Approximate)

FoodQuantity Item



Breakfast 7am - 8am



10am - 11am1 cup Kale Chips

2 Hard-Boiled EggsLunch

1pm - 2pm1 AbsorbMax (take immediately prior to eating lunch)1 Veggie Stew


Dinner 7pm - 8pm

1 AbsorbMax (take immediately prior to eating dinner)1 Portobello Burgers1 Isabel's Simple Side Salad with Apple Cider Vinegar Dressing

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Breakfast & Snack Recipes


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Bre

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Rec

ipes Breakfast Bake

Ingredients6 Eggs1/4 lb (4 oz) Ground Turkey (white or dark meat)1/4 cup Mushrooms (sliced - about 4 mushrooms)3 Tbsp Onions (roughly chopped)1 tsp each Salt and Pepper1/2 tsp Garlic Powder1/2 tsp Paprika1/2 tsp Dried Thyme

Heat oven to 350º F.

In a large bowl, combine all the ingredients, folding gently to incorporate all. Pour into a greased 8x8 glass Pyrex baking dish and bake for 45 minutes.

DirectionsServings: 3


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Bre

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Rec

ipes Kale Chips

Ingredients2 cups Kale 1/2 cup Coconut OilTo taste Onion PowderTo taste Garlic PowderTo taste Celtic Sea SaltTo taste Pepper

Use the above spices based on your preferred tastes. For example, if you do not like the taste of garlic, do not include the garlic powder. If you really like garlic, sprinkle on a generous amount.

Break kale apart from the tough stem and break into bite size pieces. Make sure the kale is dry because you don't want to steam it (salad spinners work great for drying). Put broken pieces on a cookie sheet. Drizzle coconut oil on the kale; season with the seasonings above (I put about 1 Tbsp of onion and garlic powder, 1/2 tsp salt and 1/4 tsp pepper in a shaker). Bake in oven 350º F for about 5-8 minutes. Then stir and put back in the oven for another 5 minutes. The kale will be crisp but not too brown (brown will make it taste bitter). For portion control it will measure about half of the amount you make so if you want 1/2 cup then cook 1 cup.



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Bre

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Rec

ipes Chocolate Banana Shake

Ingredients1 scoop BioTrust Chocolate Protein Powder (this recipe also works with vanilla if you don't like chocolate)1/2 cup Coconut Milk1 Banana (frozen is best)Water to Create Desired Consistency

Combine all ingredients (except water) in blender. Blend until smooth. Add small amounts of water until you have reached your desired consistency. If you like it thick, you may not want to add any water at all. If you like it thinner, add small amounts of water and continue to blend.



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Bre

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Rec

ipes Scrambled Eggs with

Avocado

Ingredients2 Eggs1 tsp Butter1 Spring Onion (diced)1/2 Small Avocado (sliced)To Taste Salt and PepperTo Taste Red Pepper Flakes

Crack eggs and whisk with a fork. Place butter in skillet. Once the butter is melted, add spring onions and cook until soft. Add eggs to skillet and season with salt, pepper and red pepper flakes. Sprinkle unrefined sea salt over avocado and serve with eggs. Enjoy.



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Bre

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Rec

ipes Heat & Run Egg & Sausage

Muffins

Ingredients6 Eggs (preferably pastured eggs)6 oz Turkey Sausage (I like Applegate Farms sausage)1 cup Chopped Tomatoes, Onions, and Red and Green Bell Peppers (use a food processor, if you have one, to chop quickly)To Taste Seasonings (I use salt, pepper, a little chili powder, and a dash of tabasco sauce)

Preheat oven to 350º F. Grease muffin cups with coconut oil.

Whisk up six eggs in a mixing bowl.

Slice the turkey sausage into rounds and then quarter the rounds (smaller pieces work best). Add sausage and veggie mixture to eggs. Season the mixture to taste. Stir well to distribute the ingredients evenly.

Ladle into six greased muffin cups. Do not overfill muffin tins.

Bake for 20-30 minutes or until tops are brown and a toothpick inserted in center of muffin comes out clean.

**You can also double this recipe which saves more for later. Store in an airtight container and refrigerate. You can also freeze these.



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Bre

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Rec

ipes Pumpkin Pancakes

Ingredients1 (15 oz) can Organic Pumpkin (or fresh and pureed)6 Eggs3 Tbsp Coconut Flour1/2 tsp Baking Soda1 pinch Cinnamon (or to taste)1 pinch Orange Zest (or to taste)1 pinch Freshly Grated Ginger (or to taste)1 pinch Cardamon (or to taste)1/4 tsp Vanilla

Mix all ingredients to form the pancake batter. Cook over medium heat using coconut oil or butter.

DirectionsServings: 3 (makes 6 large pancakes - serving size is 2)

http://www.beyonddiet.com/Members/Recipes/Pumpkin-Pancakes

http://www.beyonddiet.com/Members/Recipes/Pumpkin-Pancakes


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Bre

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Rec

ipes Coconut Pancakes

Ingredients4 Eggs1/4 cup Coconut Flour1/4 tsp Vanilla Extract1 pinch Nutmeg1 pinch Cinnamon1 Tbsp Honey1/4 cup Full Fat Coconut Milk

Mix all ingredients and let them sit for five minutes. Oil or grease up your pan (I used coconut oil but you can also use butter) and heat over medium heat. Pour about a 1/4 cup of batter for each pancake, allowing each side to brown before flipping it. (Watch it carefully so it doesn't burn.)


http://www.beyonddiet.com/Members/Recipes/Coconut-Pancakes

http://www.beyonddiet.com/Members/Recipes/Coconut-Pancakes


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Bre

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Rec

ipes Apple and Walnut Scramble

Ingredients1 Small Apple1 tsp Olive Oil1 Tbsp Raw Walnuts (chopped)2 Eggs1/4 tsp Cinnamon

Cut apple into pieces that are slightly smaller than bite size. Place apples in a small pot. Add just enough water to cover apples; simmer until apples are soft.

Heat olive oil in a large skillet. Pour soft apples (with the juices) into the skillet. Add walnuts, too. Let cook for about a minute.

Spread the apple and walnut mixture out to cover the bottom of the skillet.

Beat eggs slightly. Add cinnamon.

Pour eggs over top of apples and walnuts. Let the eggs set a bit (don't want them runny).

Cut into 4 sections and carefully flip (as you would a pancake). Let cook for another minute or so. Remove from skillet, stack like pancakes on a plate, and enjoy!



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Bre

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Rec

ipes Veggie Frittata

Ingredients4 Bacon Strips (chopped coarsely)1 cup Fresh Broccoli (chopped)1/2 cup Green Pepper (chopped)1/2 cup Red Onion (chopped)1/2 - 1 tsp Dried Rosemary (crushed)6 Eggs3 Tbsp Water1/2 tsp Salt1/4 tsp Pepper1/4 tsp Paprika

In an 8-inch ovenproof skillet, cook the bacon until crisp. Drain, reserving approximately 2 Tbsp drippings in the skillet. Remove bacon to towel and set aside.

In the same skillet add broccoli, green pepper, onion, and rosemary; cover and cook over low heat until vegetables are tender, about 10 minutes. Remove from the heat and set aside.

In a large bowl, whisk the eggs, water, salt, and pepper; pour the eggs over veggie mixture. Top with bacon and paprika. Bake, uncovered, at 350º F for 12-15 minutes or until eggs are firm. Cut into 3 servings.


http://www.beyonddiet.com/Members/Recipes/Vegetable-Frittata

http://www.beyonddiet.com/Members/Recipes/Vegetable-Frittata


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ipes Berry Smoothie

Ingredients6 Large Strawberries (sliced)1 Tbsp Almond Butter1/2 cup Blueberries1 cup Almond Milk or Coconut Milk (homemade is best)1 Tbsp Coconut Flakes

Homemade Almond Milk1 cup Raw Almonds (soaked 4 or more hours)3-6 cups Water1 Tbsp Stevia1 pinch Sea Salt

Homemade Coconut Milk7/8 cup Shredded Coconut1 cup Hot Water1/2 cup Hot Water

Add all ingredients to blender. Blend until smooth.

Homemade Almond MilkBlend everything together until the texture is creamy. You can very the amount depending on your taste. Add more water and strain if you like it thin, or add less water to get a thicker, "whipped cream" consistency. Store in a lidded jar in the fridge.

Homemade Coconut MilkYou will also need a blender, colander, cheesecloth, and large bowl.

Add shredded coconut into the blender. Then add 1 cup hot water into the blender. Blend at high speed for 2-3 minutes. Put your cheesecloth over the colander. Pour the pulp (from the blender) into the cheesecloth. Squeeze the coconut milk into the colander. Put the pulp back into the blender. Add 1/2 cup hot water. Blend on high speed again for about 1-2 minutes. Pour the pulp back into the cheesecloth. Squeeze more coconut milk into the colander (basically repeating the process to get as much coconut milk out of the shredded coconut as possible).

This may sound like a lot of steps, but I assure you it's super easy. It's just blending water and shredded coconut and squeezing the milk out of it. You will notice right away this homemade version is much tastier and healthier than any store bought canned brand.


http://www.beyonddiet.com/Members/Recipes/Homemade-Almond-Milk

http://www.beyonddiet.com/Members/Recipes/Homemade-Coconut-Milk






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ipes Scrambled Eggs and Bacon

Ingredients2 Eggs2 slices Bacon1/2 Green Pepper1/2 White Onion

Chop green pepper and onion and set aside.

Cook bacon in a small skillet. Scramble eggs in a small bowl while your bacon is cooking. Once the bacon is cooked, transfer to a paper towel, keeping the bacon fat in the skillet. Set bacon aside.

Add chopped green peppers and onions to skillet (with bacon fat in it) and cook for a few minutes over medium heat. Add eggs and scramble until eggs are cooked.

Serve alongside 2 slices of bacon.



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ipes Banana Walnut Muffin

Ingredients3 cups Almond Flour1/4 tsp Sea Salt1 1/2 tsp Baking Soda2 Tbsp Coconut Oil (melted)3 Large Eggs4 Very Ripe Bananas1 cup Walnuts (chopped)

Preheat oven to 350º F (177º C). Line 12 muffin cups with liners.

Mash the bananas into a bowl (using a hand mixer). Add oil and eggs; blend until mixture is smooth. Add flour, salt and baking soda, and mix well. Add the walnuts, and combine.

Spoon the batter into muffin cups. Bake for 35 minutes, or until the muffins are golden brown. Let muffins cool in the pan for about half an hour, then serve.

DirectionsServings: 12 (serving size 1 muffin)

http://www.beyonddiet.com/Members/Recipes/Banana-Walnut-Muffins_1

http://www.beyonddiet.com/Members/Recipes/Banana-Walnut-Muffins_1


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ipes Nut Hummus

Ingredients1 3/4 cup Zucchini (approximately half a 'decent-sized' one, peeled and cut into smaller pieces)1/2 cup Raw, Unsalted Macadamia Nuts2 Tbsp Tahini2 Tbsp Extra Virgin Olive Oil2 1/2 tsp Lemon Juice1+ cloves Garlic (depending on how garlicky you like your hummus)1 tsp Unrefined Sea Salt1 slightly rounded tsp Cumin1 dash Cayenne PepperTo Garnish Paprika (if you're into that sort of thing)

Put all ingredients into a food processor (you can also use a blender).

Blend until smooth and creamy.



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Lunch & Dinner Recipes


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ipes Isabel's Simple Side Salad

Ingredients1 cup Salad Greens (romaine, arugula, red leaf lettuce, and bibb lettuce are my favorites)1 Raw Carrot (either cut into small rounds or peeled with a julienne peeler)1/2 Zucchini or 1/2 cucumber (either cut into small rounds or peeled with a julienne peeler)1 handful Cherry Tomatoes

Apple Cider Vinegar Salad Dressing (Servings: 12)1 cup Extra Virgin Olive Oil1/2 cup Apple Cider Vinegar (I use Braggs)1 tsp Onion Powder2 Tbsp Dijon Type Mustard2 cloves Garlic (minced)1/2 tsp Dried Thyme1/2 tsp Dried Basil1 tsp Unrefined Sea Salt

I love to make small side salads with lunch and dinner. It's a great way to get a good dose of veggies and feel fuller longer after each meal. I also absolutely love my Apple Cider Vinegar dressing and love to use it whenever possible.

Here's my simple equation for a delicious side salad:

This is my favorite way to make a small salad. It comes out colorful and full of flavor.

Dressing:

Mix all ingredients, shake and enjoy! Use 2 Tablespoons on your salad and reserve the rest to be used during the week.



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ipes Veggie Stew

Ingredients2 Tbsp Coconut Oil1 lb Ground Turkey1 Sweet Onion3 cloves Garlic (chopped)1 Zucchini (chopped)1 Bell Pepper (chopped)3 Jalapenos (seeded and chopped)To Taste Salt and pepper2 Tbsp Chili Powder1 Tbsp Paprika3 cups Tomatoes (diced)1/2 cup Green Chilies (diced)2 Tbsp Fresh Thyme1 Lime (grated peel and juice)4 Scallions (thinly sliced, optional)

Heat coconut oil in a large pot (medium-high heat). Add the ground turkey, and brown.

Add onion, garlic, zucchini, bell pepper, and jalapenos to pot. Season with salt and pepper, chili powder and paprika.

Cook until veggies are softened, about 7 minutes.

Stir in tomatoes, thyme, and lime peel; cook for another 10 minutes.

Turn off heat and stir in lime juice.

Top with scallions.



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ipes Cucumber, Tomato, and

Avocado Salad

Ingredients3 Small Cucumbers (cut into half-moon pieces)1 cup Cherry Tomatoes (halved (or regular tomatoes, diced)1/4 cup Onion (thinly sliced)1 Avocado (peeled and cut into small cubes)1 Tbsp Balsamic VinegarTo Taste Salt and Pepper

Combine cucumber, tomato, onion, and avocado in a bowl and toss together. Add balsamic vinegar (enough to just coat the veggies), and toss again. Season to taste with salt and pepper.



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ipes Stuffed Peppers

Ingredients3 Green Peppers1 cup Baked Shredded Spaghetti Squash*1 lb Ground Beef1 Small Sweet Onion (diced)2 Garlic Cloves (finely chopped)1 cup Tomato Sauce1 tsp Red Pepper Flakes1 1/2 tsp Sea Salt

Preheat oven to 400º F.

Cut peppers in half (top to bottom) and remove seeds and ribs.

In a medium skillet, brown ground beef, onion, and garlic. Drain.

In a large bowl, combine ground beef mixture, spaghetti squash, tomato sauce, salt, and pepper flakes. Mix well.

Place the peppers in a 9x13 baking dish, skin side down. Divide the beef mixture among the pepper halves. Cover the dish with foil; bake for 35-40 minutes.

*Baked Spaghetti Squash

I cook my spaghetti squash whole as it is sometimes extremely difficult to cut in half (especially the big ones).

Pierce the squash several times with a sharp knife. Make sure you do this or you may end up with a messy "squash explosion."

There are 2 different ways you can cook a spaghetti squash whole.

Method 1, Oven: Bake about an hour in the oven at 375º F.

Method 2, Crock Pot: Put the spaghetti squash in a crock pot with a cup of water and let it go on low all day (8 to 10 hours).

When done, cut open "at the equator" (not lengthwise), remove seeds and pulp (be sure to use an oven mitt as it will be HOT) and separate strands with a fork.



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ipes Portobello Burgers

Ingredients3 Portobello Mushrooms1 lb Ground Buffalo (or beef, turkey, etc.)6 slices TomatoLettuce1/4 cup Onion (chopped)2-3 cloves Garlic (chopped)To Taste Salt and Pepper

Put the ground meat into a bowl. Add the onion, garlic, and salt and pepper. Mix well, then form into three patties. Grill or broil the patties to desired doneness. I like mine medium rare. Set the burgers aside when done, covering with a plate so that they stay warm. While the burgers are cooking, prepare any vegetables that you wish to top the burgers with. We keep it simple and top with tomatoes and lettuce. Cut the stems off the mushrooms. Grill or broil mushrooms for just a few minutes (2-3 minutes is enough). Plate the mushrooms then add the meat and toppings.

You can make a single serving of this recipe by using only 1 portobello mushroom and 6 oz of ground buffalo, beef or turkey.



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ipes Italian Meatloaf

Ingredients1 lb Ground Beef1 Yellow Onion (diced)1 Roasted Red Pepper (diced)1/4 cup Tomato Sauce1 Egg (whisked)3/4 cup Almond Flour1 tsp Dried Basil1 tsp Dried Thyme1 tsp Dried ParsleyTo Taste Salt and PepperFor Sauteing Coconut Oil or Butter


Heat 1-2 Tbsp of oil/butter in a medium skillet over medium heat. Add onions and roasted red pepper to the pan. Cook until onions are soft and translucent.

Combine all other ingredients in a bowl. Add onions when they are done cooking. Use your hands to mix it all together.

Pour mixture into a loaf pan. Bake for 35-40 minutes.

Divide the loaf into 4 servings. This meatloaf freezes and reheats really well.



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ipes Green Beans

Ingredients2 cups Green Beans1 Lemon1 clove Garlic (minced)1 tsp ButterTo taste Salt and Pepper

Bring pot of water to a boil. Blanch green beans for 2 minutes. Remove from heat and drain. Cover in cold water. Drain again. Add green beans to teaspoon of butter in a skillet over medium high heat. Saute for about 5 minutes. Add garlic clove and zest of the lemon. Saute 5-7 minutes.



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ipes Latin Stir Fry

Ingredients1 1/2 lb Chicken Thighs or Breast (cut into bite-sized pieces)1/2 cup Green Onions (chopped)1/2 cup Bacon (chopped)1 each Green, Red, and Orange Bell Peppers (stemmed, seeded, and sliced)1 1/2 cup Pineapple (chopped)1/2 cup Cilantro (chopped)1 Tbsp Oregano1 tsp Cumin

Brown the bacon in a large skillet over medium heat. While it's cooking, add the onions. Saute until the bacon has browned some and the leeks are soft.

Add the chopped chicken and brown on all sides. Then, add the remaining ingredients and cook for around 10 minutes.



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ipes Healthy Baked Chicken

Ingredients1-2 Tbsp Coconut Oil1 tsp Minced Garlic1 tsp Salt1 Whole Lemon1 Whole Red Onion3-4 lb Whole Chicken


Mix coconut oil, garlic, and sea salt in a bowl.

Rinse the whole chicken; transfer to an oven-safe pan.

Coat the chicken with the coconut oil mixture. (I put the mixture on my hands and rub it under all of the chicken skin.)

Cut the lemon into 4 parts; put all 4 pieces under the chicken skin, spread apart around the chicken.

Cut the red onion into 4 parts; put these in the chicken cavity.

Bake the chicken for about 1 1/2 hours.

DirectionsServings: 4-6 oz per serving (makes leftovers)

http://www.beyonddiet.com/Members/Recipes/Healthy-Baked-Chicken

http://www.beyonddiet.com/Members/Recipes/Healthy-Baked-Chicken


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ipes Guacamole Chicken Salad

Ingredients4 oz Cooked Chicken (diced or pulled)1/4 Green Pepper (diced)1/2 Small Tomato (diced)1/4 cup Homemade Guacamole Recipe (mine was 1/2 avocado worth or 1/4 of the homemade guacamole recipe)

Homemade Guacamole2 Avocados1/2 Tomato (chopped)1/4 Onion (chopped, you might want to use less)1-2 Tbsp Cilantro (chopped, depending on how much you like cilantro)To Taste Celtic Sea Salt

Combine all ingredients and mix well.

Eat it right out of the bowl or on top of lettuce.

Homemade GuacamoleMix all the ingredients together.



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ipes Zucchini Spaghetti &

Meatballs

IngredientsSpaghetti3 Zucchinis2 tsp Butter or Coconut OilTo Taste Salt and Pepper

Meatballs1 lb Ground Turkey (dark or white meat)1/2 Large Zucchini (grated)1 Large Carrot (grated)1 Egg1/3 cup Almond Meal1/2 Tbsp Dry or Fresh Parsley1/2 Tbsp OreganoTo Taste Salt and Pepper


Meatballs:

Grate zucchini and carrot into a large mixing bowl. Add in all remaining ingredients and hand-mix.

Form into meatballs, a little bigger than golf ball size. Bake in a large glass baking dish, covered with foil, for 40-45 minutes.

Spaghetti:

Wash the zucchini. Cut a thin slice off the bottom of each so they don't roll around on the cutting board. Place the zucchini flat-side down and, using a julienne peeler or a mandoline slicer, cut the zucchini into "noodles."

In a large skillet, heat 1 Tbsp butter or oil over medium-high heat. Add the zucchini "noodles" and cook, turning a few times, until the "spaghetti" is hot (this will only take about a minute). Season with salt and pepper.

Serve zucchini "spaghetti" topped with tomato sauce and meatballs.



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ipes Chicken Noodle-less Soup

Ingredients8 cups Chicken Broth (homemade is best, but organic low sodium is also ok)1 cup Carrot (cut into slices)1 cup Celery (cut into slices)1 cup Onion (chopped)1 clove Garlic (minced)2 Bay Leaves1/2 tsp Dried Thyme4 tsp Salt (to taste)1/2 tsp Fresh Ground Black Pepper (to taste)2 lbs Dark Chicken Meat

Combine water, carrots, celery, onion, garlic, bay leaves, thyme, salt, and pepper in crockpot.

Place chicken on top of vegetables.

Cover with lid and cook on low setting 8 to 10 hours or on high 4-5 hours.

Transfer chicken to cutting board. Discard bay leaves. Shred chicken.

Return chicken to soup and serve.

You can separate into 6 servings and freeze. This is a great recipe to keep in the freezer in portion sizes for an easy dinner option.



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ipes Chicken Fajitas

Ingredients3 lbs Chicken Breast (cut in thin strips)3 Bell Peppers3 Onions (sliced)2 Tbsp total Oregano, Chili Powder, Cumin and Coriander Mix6 Garlic Cloves (chopped)5 Lemons (juiced)4 Tbsp Butter/OilTo Serve Butter Lettuce

Combine the chicken, bell peppers, onions, spices, garlic and lemon juice in a bowl and mix well.

When ready to cook, heat a large skillet on medium heat and cook the whole preparation with the oil or butter until the chicken is cooked through and the onion and bell pepper are soft.

Put the hot chicken preparation in a large bowl and serve on lettuce wraps.

DirectionsServings: 10-12 (divide ingredients by 3 if cooking for 1 to make less)


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ipes Strawberry Salad

Ingredients1 cup Mixed Greens1/4 cup Red Onion (diced)1/2 cup Strawberries (sliced)1/2 oz Almond Slivers1 Tbsp Olive Oil1 Tbsp Apple Cider Vinegar

Toss first 4 ingredients together. Mix olive oil and apple cider vinegar together and drizzle on top.



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ipes Salmon Burger

Ingredients1 (14 oz) can Salmon1 Tbsp Roasted Green Chilis1/4 White Onion (diced)3 cloves Garlic (diced)1 Egg Yolk2-3 Large Bail Leaves (finely chopped)To taste Fresh Black PepperFor greasing Coconut Oil1 Avocado

Preheat your oven to 350º F. Cover a baking sheet with aluminum foil and grease with a small amount of coconut oil.

In a large bowl, thoroughly mix all ingredients. Form the mixture into 3 patties and place on the greased baking sheet. Cook the burgers for 20-25 minutes. Top with avocado slices.



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ipes "Breaded" Porkchops

Ingredients2 tsp Cayenne Pepper3 Tbsp Coconut Oil (divided)1 1/2 cups Almond Flour4 Pork Chops (approximately 4 oz each)

Mix cayenne pepper and 2 tablespoons coconut oil in a shallow bowl and coat both sides of each pork chop. Pour almond flour into a shallow pan and dip both sides of each pork chop in almond flour until covered. Heat 1 tablespoon coconut oil in a skillet over medium heat. When pan is hot, cook pork chops on both sides until fully done (about 3 minutes per side).



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ipes Roasted Asparagus

Ingredients1 bunch AsparagusTo taste Salt and Pepper1 tsp Raw Butter

Preheat oven to 400º F. Arrange asparagus on baking sheet. Drizzle with melted butter and sprinkle with salt and pepper. Bake for about 30 minutes, turning asparagus at about 15 minutes in.

DirectionsServings:


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ipes Indian Beef with Spaghetti

Squash

Ingredients1 Spaghetti Squash (roasted)1 lb Ground Beef1 Onion (finely chopped)2 cloves Garlic (minced)1 Serrano Pepper (minced)1 tsp Ginger (grated)6 oz Coconut Milk1 tsp Cumin1 tsp Adobe Chili Powder1 tsp Ground Coriander3/4 tsp Turmeric1 1/2 tsp Salt

In a large skillet, cook the onions and beef until the meat is brown. Mix together all the spices and stir them into the meat. Stir in garlic, ginger, and serrano. Cook 30 seconds. Add coconut milk and cook 1 minute. Stir in roasted spaghetti squash and cook until heated through. Serve with chopped green onions.



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ipes Chicken & Veggies

Ingredients1 lb Chicken (white or dark meat)1 Zucchini (cut into 1-inch pieces)1 Yellow Squash (cut into 1-inch pieces)

Marinade1/2 cup Extra Virgin Olive Oil2 tsp Dill1/2 tsp Tarragon1/2 tsp Black Pepper1 1/2 tsp Freshly Grated Lemon Peel2 Tbsp Freshly Squeezed Lemon JuiceTo taste Salt

Marinade:

Heat the oil in a small saucepan (be sure to use low heat. You want to add some warmth to the oil, not cook it). Add herbs, pepper, and lemon peel. Let sit over very low heat for 4-5 minutes (do NOT cook). Remove from heat, let cool slightly and stir in lemon juice.

Main Dish:

Marinate chicken in marinade for at least 30 minutes (reserve a few tablespoons of the marinade for your veggies).


Place chicken on a baking sheet or in an oven-safe dish. Bake for 30-35 minutes.

Put zucchini and yellow squash in an oven-safe dish. Sprinkle with reserved marinade. Bake for about 20 minutes.



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ipes Chicken Stir Fry

Ingredients1 lb Boneless Chicken Cutlets1/2 lb Broccoli Florets1/4 lb Red Peppers (sliced)1/4 lb Fresh Carrots (cut in rounds)1/4 lb Chives (finely chopped)To Taste Salt and Pepper2 Tbsp Coconut Oil

Heat coconut oil over medium-high heat in a pan. Saute chicken in pan. Set aside.

Add broccoli, red pepper, carrots, chives, and garlic to pan. Simmer until vegetables are tender.

Add chicken to pan; season entire mixture with salt and pepper.

Let cook for another couple minutes, and enjoy!

If you want to make a single serving of this recipe, cook 6 oz of chicken cutlets in 2 tsp coconut oil. Add 2 cups of vegetable mixture (broccoli florets, red peppers, and carrot rounds). Add chicken to pan; season entire mixture with salt and pepper.

Let cook for another couple minutes, and enjoy!



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ipes Sausage Ratatouille

Ingredients1 Tbsp Butter/Oil4 Chicken Sausages (I like Apple Gate Farms brand)2 Large Cloves Garlic (peeled & minced)2 cups Chopped Sweet Onion2 cups Zucchini (chopped into 1" chunks)2 cups Yellow Squash (chopped into 1" chunks)1 1/2 cups Italian Eggplant (peeled & chopped into 1" chunks)1 Red Pepper (chopped)1 cup Tomatoes (chopped)1-2 Tbsp Fresh Thyme Leaves (to taste)1/4 cup Packed Fresh Basil (finely chopped)To taste Salt and Pepper

In a large skillet or pot, heat the butter/oil, garlic, and onion over medium heat for about 5 minutes, stirring frequently.

Slice the sausages and add to skillet. Cook for 3-4 minutes.

Add zucchini, eggplant, and red pepper. Season with salt and pepper and continue to cook over medium heat for about 10 minutes.

Stir in tomatoes and fresh herbs. Cook until vegetables are tender, but still a bit firm and not overcooked (about 5-7 minutes).



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ipes Flank Steak & Pineapple

Salsa

Ingredients1 lb Beef Flank Steak1 Tbsp Olive Oil1 tsp Chopped Chipotle Peppers in Adobo Sauce (these are typically found with mexican and ethnic foods at your supermarket)4 slices Fresh Pineapple1 Large Red Bell Pepper (diced)1/2 Red Onion (diced)1/4 cup Cilantro (chopped)1 Lime (juiced)

Prepare the grill, or turn the broiler on high. Mix oil and chipotle pepper together in a small dish.

Brush onto both sides of the steak. Grill for around 5 minutes on one side, and 3 more minutes on the other. Or, broil 3 minutes on one side, and 2 minutes on the other. Remove to a plate, cover and let rest for 10 minutes.

Grill the pineapple rings for 2-3 minutes per side (or broil for 45 seconds to 1 minute per side). Cut the pineapple into small chunks and place in a medium bowl.

Add red bell pepper, red onion, cilantro and lime juice and mix together.

Slice the steak thinly, and serve with pineapple salsa.



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ipes Sesame Salad

Ingredients1 cup Baby Spinach1/2 Granny Smith Apple (chopped)1 Tbsp Sesame Seeds1 Lemon (halved)

Toss first 3 ingredients and squeeze lemon juice over top.



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ipes Super Simple Fast Chili

Ingredients1 lb Grass-Fed Ground Beef1 Medium Onion (chopped)2 Tbsp Olive Oil4 cloves Garlic (minced)1 (14.5 oz) can Organic Tomatoes (petite-diced)1 Green Bell Pepper (chopped)3 Tbsp Chili Powder (use less if you do not like spicy)2 tsp Dry Oregano1 1/2 tsp Ground CuminTo taste Salt and Pepper

Add olive oil to a pan on medium heat. Add ground beef and cook for a few minutes. Add chopped onion and minced garlic and brown the meat. Add tomatoes, bell pepper, chili powder, oregano, cumin, and salt.

Simmer the mixture for 15-20 minutes or until the meat and green peppers are tender and the tomatoes cook into a sauce. Salt and pepper to taste.

If you prep and chop the veggies the night before (or use a food process), this is a super quick recipe to throw together in the evening. It also freezes and reheats well.



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ipes Baked Tuna

Ingredients2 Portobello Mushroom Caps8 oz Yellowfin Tuna (you can also use tilapia or halibut if you do not have a trusted source of wild tuna)To taste Red Pepper Flakes1/4 tsp Garlic Powder1/4 tsp Freshly Ground Black Pepper2 Tbsp Capers (rinsed)2 tsp Fresh Dill (chopped)Coconut Oil to grease baking sheet1 Avocado (sliced)


Chop tuna and then mix with cayenne, garlic powder, black pepper, dill (optional) and capers together in a bowl, then stuff into portobello caps.

Place caps on a lightly greased baking sheet and bake for 15-20 minutes (or until tops are browned and portobello cap has softened slightly).

Top with sliced avocado and serve warm.



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ipes Spicy Roasted Shrimp

Ingredients1 lb ShrimpTo taste Salt and Pepper1 tsp Crushed Red Pepper1 clove Garlic (crushed)1 Lemon1 tsp Extra Virgin Olive Oil

Preheat oven to 300º F. Peel shrimp and arrange on a cookie sheet. Drizzle with olive oil and lemon juice. Sprinkle with spices and garlic. Bake for 20 minutes, or until pink.



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ipes Chicken Cacciatore

Ingredients1 Tbsp Olive or Coconut Oil1 lb Chicken ThighsTo taste Sea Salt and Black Pepper1/4 Medium Yellow Onion (sliced)1/4 lb Mushrooms (sliced)1 clove Garlic (minced)3/4 cups Tomatoes (diced)3 oz Organic Tomato Sauce1/2 tsp Dried Oregano1/2 Large Bell Pepper (chopped coarsely)

In a large skillet, heat oil over medium-high heat.

Season chicken with sea salt and freshly ground black pepper.

When pan is hot, add chicken and brown on all sides, about 10 minutes. Remove and set aside.

Add onions and mushrooms to the hot pan and saute until onions are slightly translucent, about 5 minutes.

Add remaining ingredients. Stir well.

Return chicken to pan and bring to a boil.

Once boiling, reduce heat, cover and simmer 30 minutes, until chicken is tender.



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So��just who is Isabel De Los Rios?Isabel De Los Rios is a certified nutritionist and exercise specialist who has already helped more than 300,000 people all over the world lose incredible amounts of weight, regain their health and permanently change their lives. She is the author of The Beyond Diet Program and has become the #1 “go-to girl” when it comes to fat-burning nutrition by several of the most popular fitness professionals around the globe. Isabel’s cutting-edge and completely different approach to nutrition is what sets her apart from all the rest. Her strategies work, hands down, as long as her simple principles are followed.

Isabel found her passion for nutrition as a teenager. The overweight daughter and granddaughter of type 2 diabetics, Isabel was told she was doomed to suffer from the same health problems as the generations who preceded her. Not willing to sit around waiting for this grim prediction to become a reality, she pored over every nutrition and

diet book available in search of the answers to her family’s weight and health problems. This led her to personally seek out doctors and health professionals that were using nutrition to get great results (as far as health and weight loss) with their patients and clients.

Isabel is able to educate clients and readers all over the world through her books, hundreds of online articles, seminars, and the media, focusing on the essential principles of fat-loss nutrition and achieving a healthy, toned, and vibrant body.

Isabel graduated from Rutgers University with a degree in exercise physiology (a pre-med curriculum). She is a Certified Strength and Conditioning Specialist, the highest and most advanced certification given by the National Strength and Conditioning Association. She is also a Holistic Nutrition Lifestyle Coach, certified by the Corrective Holistic Exercise Kinesiology (C.H.E.K.) Institute in San Diego, California. She counsels many special populations, including people with diabetes and heart disease, cancer survivors, and overweight individuals, as well as healthy individuals who wish to maintain their health and prevent disease.

She has since reached and maintained an ideal weight, is vibrantly healthy, and shows no indication that conditions like diabetes will affect her as they have so many in her family. She truly enjoys a high level of well-being that not only surprises most people, but motivates them to achieve what Isabel has.


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