COMPLETE

Anti-Inflammatory

Meal Plans:

Easy Recipes to Heal the

Immune System

By Daniel Hartman

2

Table of Contents

DISCLAIMER 4

CHAPTER 1 5

INTRODUCTION TO HEALTHY LIVING AND EATING 5

CHAPTER 2 10

ANTI-INFLAMMATORY DIET BASICS AND STYLE 10

CHAPTER 3 14

FOUR WEEKS ACTION PLAN 14

WEEK 1 14

WEEK 2 38

WEEK 3 58

WEEK 4 78

3

Disclaimer

This book was created to provide information about anti-inflammatory meals. This information is made available with the knowledge that the publisher, editor, and author do not offer any legal or otherwise medical advice. In the case you are ill, you should always consult with your caring physician or another medical specialist.

This book does not claim to contain and indeed does not contain all the information available on the subject of anti-inflammatory meals.

While the author, editor, and publisher have gone to great lengths to provide the most useful and accurate information, there may still exist typographical and/or content errors.

Therefore, this book should not be used as a medical guide.

The author, editor, and publisher shall incur no liability or be held responsible to any person or entity regarding any loss of life or injury, alleged or otherwise, that happened directly or indirectly as a result of using the information contained in this book.

The information in the book has not been reviewed, tested or approved by any official testing body or government agency.

The author and editor of this book make no guarantees of any kind, expressed or implied regarding the final results obtained by applying the information found in this book.

Some names and identifying details have been changed to protect the privacy of the author and other individuals.

By reading past this point you hereby agree to be bound by this disclaimer, or you may return this book within the guarantee time period for a full refund.

4

Chapter 1

INTRODUCTION TO HEALTHY LIVING AND EATING

WE ARE WHAT WE EAT.

The German philosopher Feuerbach argued this about two centuries ago, and I am deeply convinced of it myself. Today we live in the information age, and honestly, I often feel overwhelmed by the amount of knowledge generated and made available every day. As if this were not enough, it becomes more and more difficult to distinguish the signal from the noise quickly and effectively, that noise incessantly produced by those who, for economic purposes or simple ignorance, proclaim themselves an expert on social media and increase the diffusion and confusion of ideas. In my opinion, the so-called anti-inflammatory foods are a case in point: we hear about them often, but do they exist? What exactly are anti-inflammatory foods? Are they useful? Necessary? Real? Let's clarify myths and reality, science and

5

pseudoscience, but first an essential premise.

AND WHAT ARE ANTI-INFLAMMATORY FOODS?

Searching "anti-inflammatory foods" on YouTube or the rest of the internet, it is possible to find endless lists of foods and superfoods that, according to the guru on duty, would solve all our inflammation problems. Foods that reduce inflammation are rich in anti-inflammatory nutrients such as vitamin C, vitamin E, carotenoids, and flavonoids. However, the essential compound that inhibits inflammation is a group of fatty acids called omega-3 fats (most notably EPA and DHA), which are also involved in brain function, average growth and development, lowering cholesterol levels, reducing blood pressure, and improving heart health. These foods contain high amounts of omega-3 fats: cold-water fish (mackerel – salmon – sardines -herring – trout), flaxseed oil, walnuts, extra virgin olive oil, dark chocolate, avocado and soybean.

Anti-inflammatory foods reduce the signs and symptoms of inflammation in the body, which is typical when a person eats refined carbohydrates or processed foods. Inflammation can occur when something irritates your body, such as poor-quality food, stress, injury, infection, or even specific medication. When this happens, immune system cells are activated and travel to injured tissue, releasing chemicals that start healing processes that cause swelling, pain, and redness. This condition is referred to as acute inflammation. Still, if it persists for more extended periods, it can lead to severe diseases, especially cardiovascular diseases (such as heart attack), autoimmune diseases (such as rheumatoid arthritis), cancer, and diabetes.

In this regard, although it is possible to list some distinctly anti-inflammatory foods, and we will see them shortly, in my opinion, they represent the worthy crowning of an anti-inflammatory dietary approach and not its basis. Knowing and regularly consuming these foods allows us to benefit from their remarkable properties, which, however, could in no way remedy a dietary approach that is wrong in its basic principles.

6

Furthermore, let us not forget that the different antioxidant substances present in nature often have different and complementary mechanisms (someone works in an aqueous environment, someone lipophilic, for example, but then we have the lutein that concentrates in the eye and the lycopene of the tomato effectively reaches the prostate), which is why for maximum benefit it is so important to associate them, rotate them in the diet, and alternate them. This is one of the classic examples in which the overall effect is greater than the sum of the parts.

In any case, among the most important, we can mention turmeric, to be taken possibly in association with a pinch of pepper to maximize its absorption, ginger, cinnamon, but then again, the whole family of brassicas (the various cabbages, broccoli, cauliflowers), green tea and many others.

WHAT IS INFLAMMATION?

We are used to thinking

of inflammation as a

concept with a strongly

negative connotation,

always associating it

with pain, injury, trauma,

or simply a condition

that causes discomfort,

discomfort, and other

unpleasant symptoms.

In reality the real meaning is different, much more positive, because inflammation is a defense mechanism of the organism. Wikipedia even defines it as protective, consequent to the action of some external or internal insult and whose goal is to eliminate the cause and initiation of the repair process. It is, therefore, an indispensable mechanism for life, which reacts as much to biological threats (think of bacteria and viruses) as to chemical-physical ones, when, for example, we burn ourselves with a pan in the oven or cut our finger by slicing black cabbage. Seen

7

from this perspective, it is, in my opinion, comparable to stress: stress itself is neither good nor bad. It is the form in which it manifests itself that makes it beneficial or harmful.

Short and occasional exposures to stress are helpful and allow us to benefit greatly, think for example, of a student who gradually faces questions and tests of increasing difficulty, which finally culminate with the Maturity exam rather than with the discussion of the Thesis. The gradual exposure, with increasing difficulty but never overwhelming, prepared him for the final test. In the same way, inflammation, if occasional, targeted, and effective, allows us to recover perfectly from a disease, an injury, a form of weakness of the immune system.

Almost everyone is worried about inflammation of one kind or another. Arthritis, Osteoarthritis, Rheumatoid arthritis, Bursitis, Carpal Tunnel Syndrome. All these are symptoms that are related to acute or chronic inflammation. Today's modern world has been deeply affected by foods and lifestyles that have promoted chronic diseases such as cardiovascular disease (CVD), cancer, and diabetes mellitus type 2 (DM2). Our bodies maintain a homeostasis condition – that is, an intermediate state of balance or body equilibrium. Western society today has a greater incidence of chronic illnesses because we are not maintaining that homeostasis condition with which we were designed and created by God. In today's world, the environment/lifestyle change has led to many losing their balance with their health and often dealing with diseases they never thought would happen to them.

A state of inflammation often precedes most chronic conditions. Inflammation is the body's natural response to injury and infection. Both physical injuries, as well as mental stress, trigger an inflammatory response. When it subsides, tissue repair occurs, and we heal. Acute (short-term) inflammation can be compared with firefighting; a short-term inflammatory response by the body is required to extinguish or contain the damage that could lead to persistent problems further down the track if left unaddressed.

8

Now let's take the same student and put him in front of questions that are beyond his reach, for topics, difficulties, and frequency: within a month, we will have a boy unable to study, tried by the continuous challenges that he is not equipped to overcome, discouraged, who will therefore have lost confidence in himself because he realized he was unable to tackle the path.

Likewise, inflammation, which if continued over time, can no longer guarantee optimal or effective healing, like a wound that does not heal and, on the contrary, continues to hurt. What I have described to you, with apparent simplifications, is the difference between acute inflammation, useful, effective, and limited in time, from chronic, fruitless, and persistent inflammation.

9

Chapter 2

ANTI-INFLAMMATORY DIET BASICS AND STYLE

In terms of survival, our bodies are brilliant and cunning. Inflammation speeds up the aging process and weakens the body. In most cases, the anti-Inflammatory process is essential for restoring health, but in some cases, an incorrect, inflammatory response can occur.

You can prevent this sudden inflammation, for example, by following a diet called an anti-inflammatory diet. It not only cures health problems but also slows down the aging process by stabilizing blood sugar levels and stimulating metabolism.

Inflammation is the body's natural response to injury and infection and indicates that something is wrong with you. However, chronic inflammatory reactions often occur, which provoke various diseases and significantly accelerate the aging process. You can avoid this by slightly reconsidering your lifestyle. In addition to regular activity, experts recommend a special anti-inflammatory diet.

DIET BASICS

The telling name of the diet makes it clear that it is aimed at combating inflammatory reactions. As you know, inflammation catalyzes the aging process, accelerates the appearance of wrinkles, and increases the risk of various "age-related" diseases. The foods from which the diet is built actively fight inflammation, keeping you healthy and youthful. It should be understood that these are not temporary measures - an anti- inflammatory diet should become your way of life since the effect will last only as long as you adhere to a specific meal plan.

10

Foods that form the basis of the diet are rich in antioxidants and unsaturated (healthy) fats. Antioxidants actively fight free radicals that damage the body's cells, provoke inflammation, reduce immunity and accelerate the aging process. Omega-3 and -6 fatty acids, as well as vitamins A and E, keep the body healthy from the inside, strengthening every cell and prolonging its youth.

WHAT FOODS ARE WORTH EATING?

The best sources of antioxidants are berries and fruits (the brighter they are, the higher their antioxidant value), nuts and seeds. We recommend paying special attention to strawberries, blueberries, cherries, watermelons, apricots, and peaches. Among vegetables, the most antioxidants are found in greens (spinach and sorrel), carrots, tomatoes, bell peppers (red is the most useful). In addition, you should not neglect nuts - almonds, pistachios, and cashews - they are a real storehouse of vitamins A and E and minerals necessary for the body. The choice of sources of healthy fats should also be approached responsibly: river fish (salmon and trout), avocado, virgin olive oil, linseed, and rapeseed oil. As a source of carbohydrates, experts recommend choosing whole grains that have undergone minimal processing: brown rice, quinoa, and barley. And don't forget about spices - some of them not only add spice to the dish but also contribute to your health. Turmeric, ginger, and cinnamon are what you need.

WHAT FOOD SHOULD YOU EXCLUDE?

11

First of all, you should exclude sugar. The connection between it and the occurrence of inflammatory reactions has been established by science for a long time and is not questioned. High blood sugar levels stimulate the growth of inflammatory gut bacteria, which increases the concentration of toxins in the body. The immune system reacts to them by triggering an inflammatory response. Therefore, you should be extremely careful with sweets; you should replace desserts with fruits or dried fruits and refuse added sugar altogether.

Another important point in the anti-inflammatory diet is the complete avoidance of alcohol. In less strict diet variations, a glass of dry red is allowed no more than a couple of times a month, but in the original version, alcohol-containing drinks are prohibited. The fact is that alcohol causes intoxication in the body, which increases the risk of inflammation.

In addition, an anti-inflammatory diet means keeping tight control over the fats you eat. They should not include trans fats, sunflower, corn, palm, and soybean oils. They are often found in finished products, so it is better to refuse them and read the composition carefully.

WHAT HAPPENS TO THE BODY?

As a result of such nutrition in the body, many inflammatory processes are significantly reduced, which immediately affects both your appearance and well- being. The skin becomes moisturized and elastic, the likelihood of premature wrinkles is reduced, and the production of collagen and hyaluronic acid in cells is stimulated. The internal changes in the body are also impressive: reducing the amount of inflammation reduces fatigue, increases concentration and performance. In the long term, this type of diet will protect you from many "age-related" diseases: from vision loss to heart problems and Alzheimer's disease.

Chronic fatigue, depression, diabetes, obesity, hypertension - chronic inflammation in the body can lead to these problems. How can I stop it? This will help, among other things, an appropriately structured diet. Inflammation is the body's natural defense response to infection or infection. It is designed to eliminate the source of the threat

12

and correct the "damage." However, if inflammation persists for too long, it in itself becomes a serious threat to our health.

An acute inflammatory process sometimes turns into a chronic one, which can last for months or even years. This leads to constant stimulation of the immune system and tissue destruction in the place where it occurs. The so-called pro-inflammatory cytokines begin to spread through the circulatory system throughout the body, resulting in various ailments, depressed mood, chronic fatigue syndrome, or migraines. In the long term, the effect of chronic inflammation is even more serious, as it leads to the development of many formidable diseases, in particular, Hashimoto's disease, diabetes mellitus, obesity, vascular atherosclerosis, and even cancer. How can we resist this? One of the keys to success may be eliminating foods that support inflammation while adding foods with anti-inflammatory properties.

13

Chapter 3

FOUR WEEKS ACTION PLAN

Week 1

Monday

BREAKFAST:

Smoothie Soothing

Prepare to be comforted. Pears have a

low glycemic index, and fennel helps

digestion. Add micronutrients to spinach, and you have a lively mix of

antioxidants to start your day right. You can add a little vegan yogurt or a quarter avocado for a creamy texture.

Preparation

The blend combines the pear, fennel, ginger, spinach, cucumber, water, and ice (if using). Blend until smooth.

Nutritional values

• • Total Fat: 1g Protein: 4g

• • Total Carbohydrates: 37g Sugar: 6g

• • Fiber: 9g Sodium: 89mg

• Calories: 147

14

Ingredients

1. 4. A slim sliced fresh ginger ½ cup of water ice

2. 5. A cup of Spinach(packed) Small cucumber

3. 6. A Cored and quartered pear ½ fennel bulb

LUNCH:

Leek, Pear Soup

and Fennel

Apart from being a good support

for digestion and treatment, the

pears add gentle sweetness—the

leeks and fennel help give the soup

a mild bite. You can serve especially with chopped cashews and raw pears for a better texture.

Nutritional values

• • Calories: 267 Sodium: 627mg

• • Sugar: 13g Carbohydrates: 33g

• • Total Fat: 15g Sodium: 627mg

• • Fiber: 7g Protein: 5g

Ingredients

1. 1. 1 teaspoon salt ½ cup cashews

2. 2. ¼ teaspoon freshly ground black 2 tbs extra-virgin olive oil pepper

3. 2 leeks only the white part

3. 2 cups of packed arugula,

4. vegetable, or spinach broths or 3 1 fennel bulb cups of water

5. 2 peel cored peer

15

Instructions:

Heat the olive oil overnight in a large oven. The following morning, add the fennel and leeks, then Sauté for about 4 -6 mins. Put your Pepper, pears, and salt. They let it Sauté for another 2 -4 mins. Add the water and cashews, then soup. Let it boil. Cover partially and reduce the level of heat to cook and simmer for about 4 - 6 mins. Stir up on your spinach then, pour your soup in the blender. You can do the process in batches. Purée all until you have it smooth.

DINNER:

Risotto Mushroom

Risotto is a popular meal among

Italian. It has a reputation of being

slightly difficult to make, but it’s truly

not difficult to make. The logic

behind its preparation is to add water

as you stir the rice (slowly). Once the rice is tender and the liquid is incorporated, the result will be a satisfying warm creamy meal. You can use any short-grain rice if you can’t get the regular arborio rice. Don’t use brown rice because of its outer shell.

Nutritional values

• • Calories: 359 Carbohydrates: 60g

• • Protein: 10g Sugar: 1g

• • Sodium: 1162mg Fiber: 3g

• Fat: 9g

Ingredients

1. 3. 3 cups of warmed vegetable ½ teaspoon freshly ground black broth pepper

2. 4. 1 minced garlic clove 2 Cups (any grain rice)

preferable arborio rice 5. 1 tbs of fresh thyme leaves

17

6. 1 pint sliced mushrooms 9. 2 tbs extra-virgin olive oil

7. 1 teaspoon salt 10.1 1 large sliced shallot

8. Pinch ground nutmeg

Preparation

Heat the olive oil in a large skillet. Add your garlic and shallot let it Saute for about 4 minutes. Add your rice and mushrooms. Let it saute for another 4 minutes. Turn down the heat level to medium-high. Stir with vegetable broth gradually. Make sure the rice absorbs it before adding another. Once this is completed, add pepper, nutmeg, and salt. Taste to check if the rice is cooked. Serve, then drizzle your meal with balsamic vinegar and garnish with thyme.

Add more water or broth if the rice isn’t well cooked after you’ve used up the broth. You can make it ¼ cup at a time. Keep adding the water until the rice becomes tender. Cover up the risotto if the rice remains touch undone, then turn off the heat for about 4 minutes.

Tuesday

BREAKFAST:

Berries with

Coconut Rice

Smoothie is one of the foods

that, when taken, will remain

full and energized, most

especially Pineapple smoothie

that will make you think you

are on a tropical island. This

meal also aids in digestion. And in 5 minutes, your breakfast is ready.

Nutritional values

• • Protein: 6g Fat: 8g

18

• Calories: 281 • Sugar: 7g

• Fiber: 5g • Carbohydrates: 49g

• Sodium: 623mg

Ingredients

1. 5. 1 cup water 1 tbs salt

2. 6. 1 cup coconut milk ½ cup of well-shaved coconut

3. 7. 1 cup of fresh raspberries or ¼ cup of toasted smooth blueberries slivered almond

4. 8. 1 cup of basmati rice (brown) 2 pieces of dates chopped

Preparations

Put the coconut milk, date pieces, water, and basmati rice over a medium saucepan and heat on at a high temperature. Stir up your mixture until it all boils. Reduce the heat, then cook for about 25 - 30 mins. Do not stir until you have tender rice. Split the rice into four places and put 2tbs of coconut, 1 tbs of almonds, and ¼ blueberries.

You can cook the rice at night then reheat the following morning. You can also put the coconut milk and rice in a bowl and soak through the night to hasten the cooking time.

LUNCH:

Sprout Slaw

Brussels

Many people do not like cooked

bean sprouts since they were

young, and these bean sprouts

are said to be "good for you." If

you are one of these people,

19

that is the way you can eat. This crunchy salad is an excellent complement to fried chicken or turkey. If you do not have pomegranate seeds, please replace dried cherries.

Nutritional value

• • Sodium: 678mg Protein: 6g

• • Sugar: 13g Carbohydrates: 29g

• • Calories: 189 Fiber: 9g

• Fat: 8g

Ingredients

1. 6. 2 teaspoons apple cider vinegar 1 cup coconut milk yogurt

2. 7. ½ sliced red onion ½ cup toasted chopped

hazelnuts 8. 1 pound Brussels sprouts

3. 1 teaspoon salt 1 tbs of raw maple syrup of raw 9.

4. ½ cup pomegranate seeds honey

5. 10.1 1 cored and sliced apple thin 1 teaspoon Dijon mustard

Preparation

Mix the apple, onion, and bean sprouts in a medium bowl. In a small bowl, mix Dijon mustard, salt, honey, vinegar, and yogurt. Add the sauce to the bean sprouts and mix well. Decorate the salad with hazelnuts and pomegranate seeds. This salad will taste better if it sits for 30 minutes before serving. This recipe makes a delicious meal in an instant. Broccoli, sometimes called small broccoli, is easy to use, and the stem is smaller and softer than traditional broccoli, so there is less waste. Using pre-cooked quinoa can use meals very fast, adding cooked lentils to get extra protein.

20

DINNER:

Sauté Quinoa-

Broccolini

Nutritional values

• Sugar: 5g

• Sodium: 54mg

• Protein: 11g

• • Carbohydrates: 44g Calories: 273

• • Fat: 6g Fiber: 6g

Ingredients

1. 2 cups cooked quinoa 5. ½ cup vegetable broth or water

1 teaspoon curry powder

2. 1 tablespoon coconut oil

6. 2 sliced 2 cloves of garlic, leeks,

3. 1 tablespoon coconut aminos only white, chopped

4. 4 cups chopped broccoli

Preparation

Melt the coconut oil in a large saucepan over high heat. Add the leeks and garlic. Stir fry for 2 minutes. Add broccoli and vegetable stock. Cover the pot and cook for 5 minutes. Add curry powder, quinoa, and coconut amino acids. Cook for 2-3 minutes, uncovered or until the quinoa is hot. Serve hot as a side dish or as a salad at room temperature.

Wednesday

This convenient "to-go" shaking will excite you

BREAKFAST: when your energy is behind. If Night Shadow is

Vegetables part of your diet, add a little Roma tomato to the

ingredients for extra nutrients.

21

Ingredients

1. 1 cup coconut water

2. 1 teaspoon balsamic vinegar

with ice (optional)

3. 1 sliced carrot

4. ½ cup fresh raspberries

5. 1 small beet, cut into pieces

6. 1 celery stalk

Preparation

Combine carrots, beets, celery, raspberries, coconut water, bal-samic vinegar, and ice (if using) in a blender. Stir until smooth. Consider adding chia seeds to increase protein and fiber or goji berries to get more essential amino acids and fiber.

Nutritional values

• Carbohydrate: 24g • Fat: 1g Total

• Sodium: 293mg • Sugar: 23g

• Fiber: 8g • Protein: 3g

• Calories: 140

LUNCH:

Leek, Pear

Soup, Fennel

Apart from being a good sup-

port for digestion and re-

storative, the pears add gentle

sweetness—the leeks and fen-

nel help give the soup a mild

bite. You can serve especially

22

with chopped cashews and raw pears for a better texture.

Nutritional values

• • Calories: 267 Sodium: 627mg

• • Sugar: 13g Carbohydrates: 33g

• • Total Fat: 15g Sodium: 627mg

• • Fiber: 7g Protein: 5g

Ingredients

1. 6. 1 teaspoon salt ½ cup cashews

2. 7. ¼ teaspoon freshly ground black 2 tbs extra-virgin olive oil pepper

3. 2 leeks only the white part

8. 2 cups of packed arugula,

4. vegetable, or spinach broths or 3 1 fennel bulb

cups of water

5. 2 peel cored peer

Instructions:

Heat the olive oil overnight in a large oven. The following morning, add the fennel and leeks, then Sauté for about 4 -6 mins. Put your Pepper, pears, and salt. They let it Sauté for another 2 -4 mins. Add the water and cashews, then soup. Let it boil. Cover partially and reduce the level of heat to cook and simmer for about 4 - 6 mins. Stir up on your spinach then, pour your soup in the blender. You can do the process in batches. Purée all until you have it smooth.

DINNER:

Burger Chickpea

Served with thick slices of ripe

tomatoes, you will wonder why you

haven't tried this recipe. Tahini and

23

Garlic add a Mediterranean flavor to these burgers. For best results, let the mixture sit for about 30 minutes; it will turn into a burger more easily. Cook and freeze in two batches to order burgers. It goes very well with cucumber and yogurt sauce or green olive sauce.

Nutritional values

• Carbohydrate: 43g • Sodium: 625mg

• Calories: 408 • Fat: 18g

• Protein: 19g • Sugar: 2g

• Fiber: 12g

Ingredients

1. 2 chopped garlic cloves 6. Chickpeas, drain and rinse

2. 4 chopped green onions 7. ¼ koppie tahini

3. 2 teaspoons lemon zest 8. 1 tablespoon freshly squeezed

lemon juice

4. 1 teaspoon salt

9. 2 tablespoons chickpea flour

5. 1 tablespoon extra virgin olive oil

Preparations

Preheat your oven to 375°F—Grease the bakeware. In a food processor, mix the chickpeas, tahini, lemon juice, lemon zest, garlic, and the remaining 1 tablespoon oil. Pulse until smooth. Add the chickpeas, chives, and salt. Press to fit. Make the mixture into four burgers and place them in the prepared pan. Put the baking tray in the preheated oven and bake for 30 minutes. If you use this recipe as part of a vegetarian or Mediterranean action plan, double the quantity and freeze the extra burgers for the end of the week.

24

Thursday

BREAKFAST:

Muesli Overnight

For a beautiful morning, you were

doing a little work the night before

means that breakfast is ready when

you wake up. Apple cider vinegar

provides acidity and helps

digestion, but you can omit it if you prefer. Apple juice and chopped apples give the fruit sweetness.

Nutritional values

• Protein: 6g • Sodium: 74mg

• Calories: 213 • Fiber: 6g

• Sugar: 10g • Carbohydrate: 39g

• Fat: 4g

Ingredients

1. A pinch of ground cinnamon 4. 1 cored and chopped apple

2. 1 tbs of apple cider vinegar 5. 2 cups gluten-free oats

3. ¼ cup of unsweetened apple 6. 1¾ cup coconut milk

juice

Instructions:

Combine oats, coconut milk, apple juice, and vinegar in a medium bowl. Put the lid on and put it in the refrigerator overnight. Add chopped apples and season the oatmeal with cinnamon and stir. The beauty of cereal is that you can add everything you have on hand. Tasty additives include fresh fruits, nuts, toasted coconut, flax seeds, hemp seeds, and pumpkin seeds. Just add chopped apples.

25

LUNCH:

Risotto Mushroom

Risotto is a popular meal among

Italian. It has a reputation of being

slightly difficult to make, but it’s truly

not difficult to make. The logic behind

its preparation is to add water as you

stir the rice (slowly). Once the rice is tender and the liquid is incorporated, the result will be a satisfying warm creamy meal. You can use any short-grain rice if you can’t get the regular arborio rice. Don’t use brown rice because of its outer shell.

Nutritional values

• • Calories: 359 Carbohydrates: 60g

• • Protein: 10g Sugar: 1g

• • Sodium: 1162mg Fiber: 3g

• Fat: 9g

Ingredients

1. 5. 1 tbs of fresh thyme leaves ½ teaspoon freshly ground black

pepper 6. 1 pint sliced mushrooms

2. 2 Cups (any grain rice) 7. 1 teaspoon salt preferable arborio rice

3.

3 cups of warmed vegetable 8. Pinch ground nutmeg

broth 9. 2 tbs extra-virgin olive oil

4. 1 minced garlic clove 10.1 1 large sliced shallot Preparation

Heat the olive oil in a large skillet. Add your garlic and shallot let it Saute for about 4 minutes. Add your rice and mushrooms. Let it saute for another 4 minutes. Turn down the heat level to medium-high. Stir with vegetable broth gradually. Make sure the rice absorbs it before adding another. Once this is completed, add pepper, nutmeg, and

26

salt. Taste to check if the rice is cooked. Serve, then drizzle your meal with balsamic vinegar and garnish with thyme.

Add more water or broth if the rice isn’t well cooked after you’ve used up the broth. You can make it ¼ cup at a time. Keep adding the water until the rice becomes tender. Cover up the risotto if the rice remains touch undone, then turn off the heat for about 4 minutes.

DINNER:

Fruits, Vegetables, and

Lentil

The typical combination of brown rice and

lentils is refreshing. Crispy red lentils,

soaked overnight, mixed with jicama and

pears, exuding a fresh fragrance. The base

of this salad can be made the night

before, and fruits and vegetables can be

added the next day.

Nutritional values

• Fiber: 35g

• Fat: 31g

• Sodium: 272mg

• Sugar: 16g;

• Calories: 989

• Protein: 31g • Carbohydrate: 151g Ingredients

1. 1 small jicama, peeled and cut 3. 1 cup red lentils

into thin strips

2. 1 head radicchio torn into pieces

27

4. 2 red Bartlett (or other) without 7. 1 can lentils

seeds, ripe pears, cut into

quarters and sliced into 2 chives, 8. 4 cups cooked brown rice

5. sliced Chicken 9. 2 cups of water

6. lettuce rinsed and drained

Preparations

Mix red lentils and water in a medium bowl. Cover and refrigerate overnight. Drain the lentils when preparing the salad. In a medium bowl, mix brown rice and canned lentils. Add half of the chicken and lettuce. Let the mixture sit for at least 30 minutes or overnight. Split the lentil and rice mixture into bowls. Cover each bowl with an equal amount of wet, drained red lentils. Garnish each serving with chicory, jicama, pear, and green onions. Drizzle with leftover chicken sauce and leftover lettuce.

Friday

BREAKFAST:

Powerhouse

Protein Smoothie

This creamy, protein-rich snack

provides you with the nutrients you

need throughout the day. Avocados,

hemp seeds, and cashews can add

protein without using protein powder. Coconut milk and avocado

give a creamy texture. Hello, today!

Nutritional values

• Sugar: 34g • Carbohydrate: 47g

• Protein: 13g • Sodium: 199mg

• Fiber: 7g • Calories: 500

28

• Fat: 32g

Ingredients

1. 1 or 2 mint leaves 5. 1 cup coconut milk ice cream

2. 1 cup washed and packaged 6. 1 tablespoon hemp seeds

kale leaves

7. ½ Avocado

3. 1 cup fresh grapes

4. ¼ cup cashew nuts

Preparation

Combine coconut milk, kale, avocados, grapes, cashews, mint leaves, ice, and hemp seeds in a blender. Stir until smooth. Add flaxseed for healthier fat, fiber, and magnesium.

LUNCH:

Rice Soup and

Sweet Potato

This comfortable and

straightforward soup can be

called "leftover soup" because it

is delicious with leftover rice

and vegetables. The soup tastes

very soft; season with red

pepper flakes or a teaspoon or

two of coconut amino acids.

Nutritional values

• Sodium: 789mg • Fiber: 3g

• Fat: 2g • Protein: 8g

• Carbohydrate: 29g • Sugar: 7g

29

• Calories: 167

Ingredients

1. 2 medium onions 5. 1 cup cooked basmati rice

2. 1 slice broccoli, cut into 1-inch 6. ¼ cup coriander leaves

pieces,

7. 1 large peeled potato

3. 4 cups vegetable broth

8. 2 teaspoons chopped ginger

4. 2 cloves garlic, thinly sliced

Preparation

Add the broth to a large saucepan and bring to a boil over high heat. Add french fries, onion, garlic, and ginger. Cook for 5 to 8 minutes or until the sweet potatoes are cooked through. Add cauliflower and cook for another 3 mins. Remove the pot from the fire. Add rice and coriander. If you follow the Mediterranean or Paleo action plan, use chicken broth instead of vegetables. If you follow the Paleo Action Plan, you should also skip the rice.

DINNER:

Tomato Pasta

This sounds impossible, but it

does work! Put everything in the

pot simultaneously and cook for

about 10 minutes, or until the

dough becomes stiff. Just like

magic, the pasta and sauce

come from the pan. Currently, there are many kinds of gluten-free pasta on the market. Check the ingredients and avoid choosing one from wheat products.

Nutritional values

• Fiber: 6g • Calories: 518

30

• Protein: 10g • Carbohydrates: 95g

• Fat: 11g • Sugar: 4g

• Sodium: 909mg

Ingredients

1. 1 fine onion 7. 2 tablespoons extra virgin olive

oil

2. 4½ cups water

8. 2 thinly sliced cloves of garlic

3. 1 can (15 ounces) diced tomato

9. 1 pound gluten-free macaroni

4. 1 ½ teaspoon salt

10. ¼ cup chopped fresh basil

5. 4 whole basil leaves

6. ¼ teaspoon freshly ground black

pepper

Preparation

Heat 2 tablespoons of oil in a large heavy-bottomed saucepan over medium heat. Add onion and garlic. Stir to cover the oil. Add pasta, tomatoes, salt, pepper, 4 whole basil leaves, and water to the pot. Boil the liquid and cover the pot—Cook for 8 to 10 minutes. See if the dough is ready; if necessary, add more water. Continue to cook until the dough becomes soft. Put the dough in a bowl and garnish with the remaining 1/4 cup chopped basil and a little oil.

Saturday

BREAKFAST:

Frittata Mushroom

This This fry is not a real fry; the eggs

are replaced by chickpea batter to

provide a delicious protein base. Pair

with fresh fruit for breakfast and a

31

simple vegetable salad for lunch or dinner.

Nutritional values

• Calories: 240 • Fiber: 10g

• Total Fat: 8g • Protein: 11g

• Total Carbohydrate: 34g • Sodium: 792mg

• Sugar: 7g

Ingredients

1. 2 tablespoons extra virgin olive 6. 2 tablespoons chopped fresh

oil parsley

2. 1 small red onion, diced 7. 1 ½ cup water

3. 1 ½ cup chickpea flour 8. 2 liters sliced mushrooms

4. ½ teaspoon freshly ground black 9. ½ teaspoon ground cumin 1

pepper teaspoon salt

5. 1 teaspoon salt 10.1 1 teaspoon turmeric powder

Preparation

Preheat the oven to 350°F. In a small bowl, slowly mix water and chickpea flour; add salt and set aside. Heat in a large cast-iron pan or oven and add oil. When the oil is hot, add the onions. Fry for 3 to 5 minutes until the onion is soft and slightly translucent. Add the mushrooms and fry for another 5 minutes. Add saffron, cumin, salt, and pepper, and stir-fry for 1 minute. Pour the batter on the vegetables and sprinkle with parsley. Place the frying pan in the preheated oven and bake for 20 to 25 minutes. Eat while hot or at room temperature.

32

LUNCH:

Powerhouse Protein

Smoothie

This creamy, protein-rich snack

provides you with the nutrients you

need throughout the day. Cashews,

hemp seeds, and Avocados can add

protein without using protein powder.

Coconut milk and avocado give a

creamy texture.

Nutritional values

• Sugar: 34g • Fat: 32g

• Protein: 13g • Carbohydrate: 47g

• Fiber: 7g • Calories: 500

• Sodium: 199mg

Ingredients

1. 1 cup fresh grapes 5. 1 cup washed and packaged

cabbage leaves

2. ¼ cup cashew nuts

6. Good avocado

3. 1 cup coconut milk ice cream

7. 1 tablespoon hemp seeds

4. 1 or 2 mint leaves.

Preparation

Combine coconut milk, mint leaves, avocados, kale, grapes, cashews, hemp seeds, and ice in a blender. Stir until smooth. Add flaxseed for healthier magnesium, fat, and fiber.

33

DINNER:

Zucchini

Patties Savory

It takes some preparation time

because the zucchini is kneaded

and drained, but it is worth it

because the result is so versatile.

Serve as breakfast or cover with

fried eggs for extra protein; they are also delicious with mint sauce or green olive sauce.

Nutritional values

• Protein: 10g • Fat: 20g

• Sodium: 1830mg • Carbohydrate: 16g

• Sugar: 6g • Fiber: 4g

• Calories: 263

Ingredients

1. 2 eggs 5. 2 grated medium zucchini

2. 2 tablespoons extra virgin olive 6. 1 teaspoon salt

oil

7. 2 tablespoons chickpea flowers

3. 1 chopped chive

8. 1 tablespoon chopped fresh

4. ½ teaspoon salt mint Preparation

Put the grated zucchini in a fine-mesh sieve and sprinkle with a teaspoon of salt. Drain the water while collecting the other ingredients. Combine chickpea, mint, eggs, chives, and the remaining ½ teaspoon of salt in a medium bowl. Before adding the egg mixture, lightly press the zucchini to drain as much liquid as possible. Stir well. Place a large pan on medium-high heat. After the pot is hot, add oil. Put the zucchini

34

mixture in the pot. Gently press the zucchini with the back of the spatula. Cook for 2-3 minutes or until golden brown. Turn it over and cook on the other side for another 2 minutes. Serve hot or at room temperature. The liquid of each egg. Another option is to use 1 teaspoon of flaxseed meal and 4 tablespoons of warm water per egg.

Sunday

BREAKFAST:

Buckwheat

Buckwheat is not a grain; it is a

plant that produces seeds

similar to grains. Buckwheat is

rich in manganese and

magnesium; these minerals

can improve cardiovascular

health. These waffles are

delicious, coated with coconut

oil and covered with kiwi jelly or crushed berries. If you use this recipe as part of a vegetarian or Mediterranean action plan, double the quantity to have enough leftovers at the end of the week.

Ingredients

1. 1 cup water 6. ½ cup brown rice flour

2. 2 teaspoons vanilla extract 7. 2 teaspoons baking powder

3. 1 teaspoon baking soda 8. ½ teaspoon salt

4. 1 ½ cup almond milk coconut 9. 1 egg

oil for waffles

10.1 1 tablespoon maple syrup

5. 1 cup buckwheat flour

35

Preparation

Combine buckwheat flour, rice flour, yeast, baking soda, and salt in a medium bowl. Add eggs, maple syrup, and vanilla to the dry ingredients. Slowly add water and almond milk, and stir until uniform. Let the dough sit for 10 minutes to thicken it a bit. Buckwheat can be left on the bottom of the bowl, but it must be stirred well before use. Heat the waffle iron and brush with coconut oil. Add the batter to the waffle iron and cook according to the manufacturer's instructions. If you don’t have a waffle iron or like pancakes, put it in A large saucepan, heated at high temperature. When it's hot, turn the heat to medium and melt 1 tablespoon of coconut oil in a saucepan. Pour the batter into the pan, about ¼ cup per pancake. Cook for 2-3 minutes or until the bottom of the pancake is browned, and bubbles form on the top. Turn over and cook for another 2 minutes. Remember to freeze the remaining waffles and heat them in the toaster for a quick breakfast.

LUNCH:

Leek, Pear Soup,

and Fennel

Apart from being a good support for

digestion and restorative, the pears

add gentle sweetness-the leeks and

fennel help give the soup a mild bite.

You can serve especially with

chopped cashews and raw pears for

a better texture.

Nutritional values

• • Calories: 267 Sodium: 627mg

• • Sugar: 13g Carbohydrates: 33g

• • Total Fat: 15g Sodium: 627mg

• • Fiber: 7g Protein: 5g

36

Ingredients

1. 6. 1 teaspoon salt ½ cup cashews

2. 7. ¼ teaspoon freshly ground black 2 tbs extra-virgin olive oil pepper

3. 2 leeks only the white part

8. 2 cups of packed arugula,

4. vegetable, or spinach broths or 3 1 fennel bulb cups of water

5. 2 peel cored peer

Instructions:

Heat the olive oil overnight in a large oven. The following morning, add the fennel and leeks, then Sauté for about 4 -6 mins. Put your Pepper, pears, and salt. They let it Sauté for another 2 -4 mins. Add the water and cashews, then soup. Let it boil. Cover partially and reduce the level of heat to cook and simmer for about 4 - 6 mins. Stir up on your spinach then, pour your soup in the blender; you can do the process in batches. Purée all until you have it smooth.

DINNER:

Spinach Gratin, Squash

Butternut and Lentils

This is a deep-fried dinner. Add coconut

milk to make a cream, add sage and

walnuts. This simple recipe can be fold-

ed and frozen in a disposable container

for future meals or take away at lunch.

Nutritional values

• Sugar: 9 grams • Calories: 502

• Fiber: 16 grams • Fat: 37 grams

• Protein: 20 grams • Carbohydrates: 47 grams

• Sodium: 1163 mg

37

Ingredients

1. 1 onion, peeled and chopped 2 7. ½ cup chopped toasted walnuts

cloves of garlic, chopped

8. 1 tablespoon coconut oil

2. 1½ or 2 cups vegetable broth

9. 4 cups spinach

3. 1 small pumpkin, peeled, cored,

and cut into ½ inch cubes, 10. ¼ cup fresh chopped parsley

4. 1 can lentils, drained and rinsed 11. 1 teaspoon salt

5. 2 tablespoons chopped sage 12.1 1 can (13.5 ounces) coconut milk

6. ½ teaspoon freshly ground black

pepper

Preparation

Preheat the oven to 375°F. In a large heat-resistant saucepan, melt the coconut oil over high heat. Add onion and garlic. Stir fry for 3 mins. Add pumpkin, spinach, salt, and pepper. Stir-fry for another 3 minutes. Add enough coconut milk and vegetable stock to cover the pumpkin. Boil the liquid. Add lentils, parsley, and sage. Stir to mix. Put the baking tray in the preheated oven and bake for 15-20 minutes or until the pumpkin is soft. Place the baking dish on the plate and garnish with walnuts. If you use this recipe as part of a vegetarian action plan, double the quantity to have enough leftovers at the end of the week.

Week 2

Monday

The sweet taste of eggs makes it a delicious

BREAKFAST: meal to start your day with; they contain

Green Tea and Egg vitamin D that regulated inflammatory

responses in rheumatoid arthritis. When you

fried it with olive oil and coupled with green tea, it's a medicine in a natural form.

38

Nutritional values

• Calories: 103kcal

• Fat: 48g

• Carbohydrate: 1g

• Protein: 6g

• Sodium: 62g

• Cholesterol: 164mg

Ingredients

1. 3. Pinch of salt 1tspn Olive oil

2. 4. Green tea powder 2 eggs

5. Sugar (your desired quantity)

Preparation

Break the egg and season with salt. Heat a pan on medium heat, pour the olive oil, allow it to heat for 1 minute, and pour the egg mixture, flip after 2-3 minutes and fry the other side. Boil the green tea powder, pour it into a cup and add your desired quantity of sugar. Take it hot and enjoy your breakfast.

LUNCH:

Smoked Salmon

Potato Tartine

This delicious meal is best served

with goat cheese, red onions, and

freshly chopped hard-boiled eggs

toppings.

Nutritional values

• • Protein: 25g Calories: 496kcal

• • Fat: 28g Carbohydrate: 37g

39

• Fiber: 5g • Sugar: 3g

Ingredients

The tartine 6. 1½ tbsp sliced chives

1. 7. ½ garlic cloves 1 large peel russet potato

2. 8. ½ zest of lemon 2 tbsp butter

3. 9. Sliced smoked salmon Pinch Kosher salt

4. 10. 2 tbsp drained capers Fresh ground pepper

The toppings 11. 2 tbsp chopped red onions

5. 12. ½ hard-boiled egg 4-ounce soft goat cheese

Instructions:

Peel and grate the potatoes quickly with the big holes of a grater. Squeeze the water from it and sprinkle salt and pepper. Put vegetable oil on a pan and circularly arrange the potatoes. Cover and cook gently for 8-10mins. Flip carefully and cook the other side. Remove from heat and keep it to cool.

The toppings: mix goat cheese, lemon, and garlic in a bowl, then season with salt and pepper. Stir in the fresh chives, then set aside. Season the chopped onions and hard- boiled egg with salt separately. Spread the goat cheese mixture on top of the potato cake, layer the smoked salmon directly over it and sprinkle red onion, hard-boiled egg, and capers. Garnish with the freshly chopped chives. Cut it into wedges and eat immediately.

DINNER:

Salad Cooked

Turkey

Nutritional values

• Calories: 40kcal

• Protein: 4.2g

40

• Carbohydrate: 0.8g • Cholesterol: 11.4g

• Fat: 2.1g

Ingredients

1. 5. 1 tbsp cider vinegar ¾ pound cooked turkey meat

2. 6. 1 tsp white sugar 2 stalked celery

3. 7. ¼ tsp salt 2 green onions

4. 8. 3 tbsp mayonnaise ½ red bell pepper

9. 2 tbsp mustard

Preparation

Finely chop the cooked turkey meat. Then combine green onion, red bell pepper, and celery, blend, set aside in a bowl. Prepare a mixture of mayonnaise, mustard, white sugar, salt, cider vinegar and mix with the turkey meat. Mix all together and serve immediately or refrigerate if that is not the time of eating.

Tuesday

BREAKFAST:

Mung Bean and

Millet Porridge

This recipe is mainly found in

Asian families. It's easy to make

and has low-fat content. A good

source of protein at the tip of your

finger. Make this sumptuous meal

the following day and enjoy its

tremendous benefit.

Nutritional values

• • Carbohydrate: 19.1g Protein: 7g

• • Dietary fiber: 7.6g Sugar: 2g

41

Ingredients

1. 6. 5½ cups of water 1 medium carrot

2. 7. 3 tbsp green onions ¼ cup dry mung beans

3. 8. 3 tbsp cilantro 4 large dry mushrooms

4. 9. ⅔ cup Millet 3 tbsp rice

5. 10. ⅛ tsp black pepper ¼ tsp salt

11.2 2 tbsp pure sesame oil

Instructions:

It will be better to use a pressure cooker if you have one to make it efficient.

Soak the mung beans and mushrooms for 4-5hours, drain and rinse them with water. Put the soaked mung beans, carrot, Millet, mushrooms, and sweet rice in a pressure cooker and cover it to cook on low steam for 6 minutes.

Season with salt and garnish with green onions, cilantro, and sesame oil. Serve it hot and enjoy.

LUNCH:

Curried Red Lentil

and Spinach Stew

Nutritional values

• Calories: 293kcal

• Fat: 14g

• Fiber: 7g

• Protein: 12g

• Sugar: 8g

Ingredients

1. 2. 1 red thinly sliced onion 2 tbsp olive oil

42

3. 2 fresh grated ginger 8. 1 cup water

4. 1 tbsp garam masala 9. 1 cup red lentils

5. 1 tsp turmeric 10. 6 cups fresh baby spinach

6. 1 tbsp white wine vinegar 11. 1 cup coconut milk

7. 28-ounce red pack crushed 12. Fresh cilantro for serving

tomatoes

Instructions:

Heat oil on a pan, then add the onion and cook till it softened. Stir in the garlic, garam masala, ginger, and turmeric, then cook for 1min. Add the crushed tomatoes, lentils, and water. Cover the pan but not completely and allow to simmer for 20-25mins. Stir in the spinach and vinegar, cook till wilted. Stir in the coconut milk slowly, then serve with some salt. Top it with fresh cilantro.

DINNER:

Vegan Coco-

nut Chickpea

Nutritional values

• Calories: 333kcal

• Fat: 19g

• Sodium: 513mg

• Carbohydrate: 32g

• Potassium: 664mg

• Protein: 10g

Ingredients

1. 4. 1 tbsp garam masala 1 tbsp coconut oil

2. 5. ¼ tsp turmeric 1 large red onion

3. 6. ¼ tsp salt 3 garlic cloves

43

7. ¼ tsp cayenne pepper 10. Chopped fresh cilantro

8. 1 cup diced tomatoes 11.1 1 cup cooked chickpeas

9. 2 tbsp freshly- squeezed lime

juice

Preparation

Add coconut oil, onion, and a pinch of salt in a large bowl and saute until it softens. Add garlic, ginger and cook for a minute. Add garam masala, black pepper, salt, cayenne pepper, turmeric, and cook for 30secs. Add the tomato and cook for 3- 5mins. Stir incoming milk and chickpeas, allow it to boil on low heat, and simmer for 10mins. Stir in the fresh lime juice, then garnish with cilantro and serve.

Wednesday

BREAKFAST:

Pineapple

Smoothie

Smoothie is one of the foods that,

when taken, will keep you full and

energized, most especially

Pineapple smoothie that will make

you think you are on a tropical

island. This meal also aids in

digestion. And in 5 minutes, your

breakfast is ready.

Nutritional values

• • Cholesterol: 2mg Calories: 169kcal

• • Sodium: 33mg Carbohydrate: 33g

• • Potassium: 744mg Protein: 6g

• • Calcium: 91mg Fiber: 7g

44

• Iron: 1.9m

Ingredients

1. 4. 3 tbsp Honey 1 Frozen pineapple

2. 5. 1 cup pineapple juice ½ Frozen banana

3. 6. ¾ Almond milk 1 tbsp Vanilla extract

Instructions:

Blend the frozen pineapple, almond milk, pineapple juice, and the banana at high speed until smooth. Serve in a cup.

LUNCH:

Buckwheat and

Chia Seed Porridge

This meal is loaded with powerful

health benefits that aid digestion.

Nutritional values

• Calories: 175.7kcal

• Protein: 4.5g

• Carbohydrate: 15.6

• Fat: 7.5g

Ingredients

1. 6. 2 tbsp chia seed ½ cup buckwheat

2. 7. 1 tsp vanilla 1 cup water

3. 8. 1 grated ginger ½ cup Greek yogurt

4. 9. 1 pomegranate 1 kiwi fruit

5. 10. 1 mango ½ cup blueberries

Preparation

Mix the buckwheat, chia seeds, milk, vanilla, ginger, and cinnamon in a bowl, refrigerate it for 10hurs to soften the seeds. Cook on low heat for 5 minutes the next day until thick and creamy—layer with Greek yogurt and fruit of your choice.

45

DINNER:

Turkey with

Brown Rice

Nutritional values

• Calories: 407

• Protein: 29.3g

• Carbohydrate: 25.6g

• Fat: 20.6g

• Sugar: 7.3g

• Cholesterol: 95.7mg

Ingredients

1. 7. 3 tbsp finely chopped parsley 3 medium red bell peppers

2. 8. ¼ tsp ground pepper 1 tbsp olive oil

3. 9. ¼ cup grated Parmesan cheese 12-ounce ground turkey

4. 10. ¼ cup shredded part-skim ½ cup brown rice

5. 11. Mozzarella cheese ½ cup panko bread crumbs

6. ¾ cup low sodium marinara

sauce

Preparation

Coat the air fryer with cooking spray, cut the tops of the pepper, and reserve. Heat oil and add the turkey to cook while stirring occasionally. Stir the rice and panko until warmed through. Put the mixture evenly among the prepared peppers. Place the peppers in the prepared air fryer. Cook at 350°F until tender. Top with mozzarella and cook until the cheese melted and serves.

46

Thursday

BREAKFAST:

Avocado Toast

A happy morning with avocado

toast will keep you happy all day.

Just imagine a meal of creamy

avocado spread onto a well-

toasted bread—a delicious to-go

breakfast.

Nutritional values

• • Fiber: 8g Calories: 290kcal

• • Protein: 8g Carbohydrate: 30g

Ingredients

1. 2. ½ ripe avocado Pinch of salt

3. 1 slice bread

Preparation

Remove the fleshy part of the avocado and sprinkle salt, mash it in a bowl until smooth. Toast the bread until firm and golden brown. Spread the avocado mixture on the bread and eat.

LUNCH:

Spinach and

Feta Frittata

This amazing meal is one of the

best lunches you will come

across.

47

Nutritional values

• • Carbohydrate: 13g Calories: 361

• • Fiber: 3g Fat: 27g

• • Protein: 17g Cholesterol: 437mg

Ingredients

1. 6. 4 tbsp whole wheat bread 1 red bell pepper crumbs

2. 1 bunch sliced scallion

7. ½ cup crumbled feta cheese

3. Kosher salt

8. 4 tbsp virgin oil

4. Freshly ground pepper

9. 15-ounce package baby spinach

5. 8 large eggs

Instructions:

Preheat the oven to 450°F. Put the bell pepper on high heat for 5minutes. Transfer it into a bowl and cover tightly for 10mins. Meanwhile, heat 2 tbsp olive oil on medium heat. Cook the scallion and spinach for 4 mins stirring till wilted. Stir in ½ tsp salt and pepper to taste, then remove from heat. In a large bowl, whisk the egg, ½ tsp salt, 2 tbsp breadcrumbs, ¾ cup of water, then add the egg mixture feta to the skillet and combine. Sprinkle the remaining 2 tbsp of breadcrumbs. Transfer the skillet to the oven and bake for about 15 mins until golden brown.

DINNER:

Salmon Cakes

Nutritional values

• Calories: 157kcal

• Fat: 11g

• Cholesterol: 53mg

• Carbohydrate: 5g

48

• Protein: 9g

Ingredients

1. 7. 3 tbsp unsalted butter 1 lb fresh salmon filet

2. 8. 1 cup bread crumbs Pinch of Garlic and salt

3. 9. 2 large eggs Black pepper

4. 10. 3 tbsp mayo Olive oil

5. 11. 1 tbsp Worcestershire sauce 1 medium onion

6. 12. ¼ cup minced fresh parsley ½ red bell pepper

Preparation

Preheat the oven to 425°F. Place the salmon and brush with garlic, salt, and pepper. Bake for 10mins, remove and discard the skin. Flake the salmon with forks to remove any bone and allow it to cool. Saute onion and bell pepper in 1tbsp olive oil and 1tbsp butter, then remove from heat. Combine the flaked salmon, saute onion and pepper, 1 cup bread crumbs, 2 beaten eggs, 1tbsp mayo, Worcestershire sauce, garlic, salt, pepper, parsley, and stir. Make them thick patties. Heat oil and butter in a pan and saute the patties on both sides until golden brown and serve.

Friday

BREAKFAST:

Amaranth Porridge with

Roasted Pears

This is one of the best food that can be

substituted with meat in terms of protein

content. Serve it with a glass of milk, and

your taste buds will thank you later.

Nutritional values

• Calories: 500g

49

• Fat: 9g • Carbohydrate: 78g

• Sodium: 490mg • Fiber: 8g

• Cholesterol: 15g • Calcium: 680mg

Ingredients

1. 6. ¼ tsp ground ginger ½ cup uncooked amaranth

2. 7. ⅛ tsp ground nutmeg ½ cup water

3. 8. ⅛ tsp ground clove 1 cup milk

4. 9. 1 cup plain Greek yogurt Pinch of salt

5. 10. 1 tsp pure maple syrup 1 large pear

11.2 2 tbsp pecan pieces

Preparation

Preheat the oven to 400°F. Drain and rinse the Amaranth, then combine it with one cup of milk, salt, and water. Boil it on low heat for 25 minutes until soft, but remain some liquids. Remove from the heat and allow it to sit for 5-10 mins to thicken. Roast the pecans and maple syrup for 10-15 minutes (the pecans will be soft when done, but they will crisp after they cool), dice the pecans and pears, and toss them with the remaining maple syrup. Spice and roast it for 15mins till the pears are tender. Stir in ¾ of the roasted pears in the porridge. Divide the yogurt into two and top it with porridge, roasted pecans, and the remaining pears pieces.

LUNCH:

Cilantro Lime Quinoa

Salad

A delicious meal that is easy to make

and keeps your tummy happy.

Nutritional values

• Calories: 235

• • Carbohydrate: 31g Fat: 9g

50

• Fiber: 6g • Protein: 9g

Ingredients

1. 6. Pinch of salt 1 cup dry quinoa

2. 7. 1 cup steamed corn 1 cup steamed edamame

3. 8. 1 cup cherry tomatoes 1 cup canned black beans

4. 9. ½ cup chopped red onion 1 cup chopped jalapeno

5. 10. Cilantro lime dressing Fresh chopped cilantro to taste

11. ¼ cup fresh lime juice

Cilantro lime dressing

1. 4. ½ tsp sea salt ¼ cup fresh lime juice

2. 5. ¼ tsp black pepper 3-4 tbsp avocado oil

3. 6. ¼ tsp ground cinnamon ¼ clove garlic

Instructions:

Wash and drain the quinoa, sieve, and toast over medium heat to remove the extra water. Boil it on high heat, reduce the heat, and simmer. Cover the lid slightly ajar for 12-13mjns. Meanwhile, prepare the remaining ingredients for the dressing. Add all to a mason jar and shake. Season the quinoa with salt and pepper. Once ready, refrigerate for 15minsnbefotr tossing with the veggies. Mix the black beans, edamame, corn, jalapeno, tomato and add over the salad. Garnish with extra cilantro and serve right away.

DINNER:

Lentil and Chicken

Soup with Sweet Potato

Nutritional values

• Calories: 240kcal

• 5g Fat:

51

• Cholesterol: 20mg • Protein: 13g

• Carbohydrate: 35g

Ingredients

1. 1 large sweet potato peeled and 5. 2 cans lentil soup

cut

6. 1½ cup frozen cut green beans

2. ¼ cup chopped onions

7. 1 cup finely chopped cooked

3. ½ cup apple juice chicken

4. ½ cup water 8. 2-3 tsp curry powder

Preparation

In a saucepan, heat the sweet potatoes, onion, apple juice, and boil over medium heat. Reduce the heat a bit and cook for minutes more. Add lentil soup, beans, chicken, and curry powder and heat to boiling. Reduce the heat to low and cover to simmer for 10-15mins. Stir occasionally till the veggies are tender, then serve.

Saturday

BREAKFAST:

Blueberry

Almond Oatmeal

Suppose you are looking for an easy

breakfast with many nutritional

benefits and a welcome sign on the

breakfast table. Then please prepare

this meal and burst your taste buds

with flavor on each bite.

Nutritional values

• • Carbohydrate: 42g Calories: 269

• • Protein: 10g Fiber: 7g

• Sodium: 28mg

52

• Fat: 7g • Cholesterol: 5mg

Ingredients

1. 3. 1 tbsp almond ½ cup oats

2. 4. Pinch of cinnamon ⅓ cup fresh frozen blueberries

5. ¼ cup almond milk

Preparation

Prepare the oats, add blueberries and stir in the almond milk. Sprinkle cinnamon to add to the deliciousness.

LUNCH:

Lentil Beetroot

and Hazelnut Salad

Nutritional values

• Calories: 406kcal

• Fat: 22.7g

• Protein: 17.5g

• Carbohydrate: 33.3g

• Fiber: 9.5g

Ingredients

1. 4. 2 sliced spring onion Lentils

2. 5. 2 tbsp chopped hazelnuts Filtered water

3. 6. Handful chopped fresh mint 3 cooked beetroot

7. Handful chopped fresh parsley

Ginger dressing

1. 3. 1 tbsp apple cider vinegar 1 tbsp Dijon mustard

2. 4. 2 cm chopped piece fresh 6 tbsp olive oil ginger

53

Instructions:

Cook the lentils on a source pan and cover them with filtered water. Boil and reduce the heat to simmer for 20mins. Transfer to a large bowl and allow to cool. Add the beetroot, spring onions, hazelnuts, and herbs to combine. For the dressing, place the ginger, oil mustard, and vinegar, whizz with a stick blender. Season with salt and drizzle it over the salad, then serve.

DINNER:

Vegetarian Chili

Nutritional values

• Calories: 236kcal

• Fat: 6.4g

• Carbohydrate: 37.6g

• Protein: 10.9g

Ingredients

1. 10. Smoked paprika 2 tbsp olive oil

2. 11. Oregano 1 red onion

3. 12. 1 can diced tomato 1 large red bell pepper

4. 13. 2 cans of black beans 2 medium carrots

5. 14. 1 can of pinto beans 2 ribs celery

6. 15. 2 cup vegetable broth ½ tsp salt

7. 16. 1 bay leaf 4 garlic cloves

8. 17. 2 tbsp Sherry vinegar 2 tbsp chili powder

9. 18. Cilantro for garnishing Cumin

54

Preparation

Warm olive oil in a pot, add onions, bell pepper, carrot, celery, and salt, stir to combine, and cook until the veggies are tender. Add garlic, chili powder, cumin, smoked paprika, and oregano to cook for 1min; add the drained black beans, pinto beans, vegetable broth, and bay leaf to simmer for 30mins. Remove from heat and discard the bay leaf. Take 1½ cup of the chill and blend, then pour it back into the pot. Add chopped cilantro and mix. Add vinegar and salt to taste, then serve.

Sunday

BREAKFAST:

Sweet Potato

Hash and Egg

This healthy meal is effortless to

make and is loaded with health

benefits, full of vitamins and

antioxidants that will keep you

full till lunchtime.

Nutritional values

• • Sodium: 105mg Calories: 198kcal

• • Iron: 2.2mg Protein: 4g

• • Sugar: 15g Fiber: 7g

• • Carbohydrate: 46g Fat: 0.9g

• • Vitamin C: 74mg Calcium: 76mg

• Vitamin E: 3mg

Ingredients

1. 4. Kale 1 Sweet potato

2. 5. 1 chopped Red bell pepper Bacon

3. 6. 1tbsp cumin and paprika One chopped onion

55

7. ½ tsp garlic powder 8. Pinch salt

Instructions:

Cook the bacon on medium heat until golden and crispy, remove from heat, put in a paper towel, saute the red bell pepper and onions for 1 minute to soften. Add the sweet potatoes and spices to the pan and cook for 10-15 minutes. Add the bacon and kale and still till the kale wilted. Use a spatula and create a Wells in the hash. Crack an egg on each well and allow the egg to cook. Remove the meal from heat. Sprinkle salt, sliced green onion, and pepper, then serve.

LUNCH:

Lettuce Wraps

with Smoked Trout

This easy-made recipe is coupled with

cucumber mixed with veggies to give a

sumptuous meal.

Nutritional values

• Calories: 141g

• Protein: 3g

• Fat: 5g

• Sugar 3g

Ingredients

1. 8. 1 cup diced tomatoes 2 peeled medium carrots

2. 9. ½ cup whole fresh mint leaves ½ unpeeled English cucumber

3. 10. ½ cup small whole fresh basil ½ cup sliced shallots leaves

4. ¼ 2 large red sliced jalapenos

11. lb Medium inner leaves of

5. romaine lettuce 1 tbsp sugar

6. 12. ⅓ Asian sweet chili sauce 1 tbsp fish sauce

7. 24.5-ounce package skinless

smoked trout fillets

56

Preparation

Toss carrots, cucumber, and smoked trout on a hot tangy sauce. Steam some rice in a microwave, chill, and mix with the chopped green onions, fresh mint, lime juice, and chili garlic sauce. Serve with fresh mango.

DINNER:

Sweet Black

Bean Burger

Nutritional values

• Calories: 113

• Carbohydrate: 17.9g

• Fat: 3.6g

• Fiber: 3.6g

• Sugar 3.1g

Ingredients

1. 6. ½ cup walnut 2 cups mashed sweet potatoes

2. 7. 2½ tsp ground cumin Olive oil

3. 8. 1 tsp smoked paprika 1 cup cooked salted beans

4. 9. ¼ tsp salt and pepper 1½ cup cooked brown rice

5. 10. ¼ tsp chipotle powder ½ cup diced green onions

11.1 1 tbsp brown sugar

Preparation.

Preheat the oven, rub olive oil on the potatoes and bake until soft. Cook rice. In a bowl, mash black beans, sweet potato, rice, green onion, nut, and spices. Combine and add seasoning to taste. Line ¼ cup measuring cups with sweet potato mixture, then scrape down to pack. Lift and transfer to the baking sheet and gently press down to mash. Bake for 30minutes and serve.

57

Week 3

Monday

BREAKFAST:

Matcha Pancakes

This amazing feeling comes with

stacks of fluffy and buttery breakfast

cakes that will make you feel like

starting your day with a dessert.

Nutritional values

• Calories: 228

• Sugars: 4.5g

• Proteins: 3.8g

• Fat: 13.4g

• Sodium: 407.2mg

• Dietary fiber: 0.6g

Ingredients

1. 6. 2 eggs 1½ cup all-purpose flour

2. 7. 2⅓ tbsp olive oil 1½ tbsp matcha

3. 8. 3 tsp vanilla extract 2½ tbsp baking powder

4. 9. ¼ cup white chocolate chips ¼ tsp salt

5. 1⅓ cup cashew milk

Instructions:

Put flour, matcha, baking powder, and salt in a bowl, mix them and make a well in the center. Add cashew milk, egg, and vanilla extract, then mix briefly to combine. Add chocolate chips and stir briefly. Grease lightly a small saucepan and heat on medium

58

heat. Pour 3-4 spoons full of the batter at the center of the pan up. Spread the batter with the back of the spoon and cook for like 1 minute. You will see tiny bubbles rising and busting. Serve and enjoy.

This is the type of meal that your taste buds will be thanking you for after eating; a healthy lunch that will keep you active.

LUNCH:

Smashed Chickpea and

Avocado Salad Sandwich

Nutritional values

• Calories: 344kcal

• Carbohydrate: 46g

• Protein: 14g

• Vitamin C: 13mg

• Fat: 14g

• Calcium: 83mg

• Fiber: 15g

• Iron: 5m

• Sugar: 8g

Ingredients

1. 5. 2 tbsp chopped green onions 15-ounce chickpeas

2. 6. Spinach leaves 1 big ripe avocado

3. 7. Whole wheat bread 1 lime

4. 8. Pinch of salt and pepper ½ cup fresh cilantro

Instructions:

Wash and drain the chickpeas, remove the outer skin, put them in a bowl, and mash with avocado. Add cilantro, lime juice, and green onions, then sprinkle salt and pepper. Spread the mixture on the bread and add spinach leaves.

59

DINNER:

Turkey and Quinoa

Stuffed Bell Peppers

Nutritional values

• Calories: 306kcal

• Carbohydrate: 21g

• Fat: 14g

• Calcium: 293mg

• Protein: 24g

• Iron: 3.9g

• Cholesterol: 58mg

• Vitamin C: 133.9g

• Potassium: 842mg

• Fiber: 5g

Ingredients

1. 10. 28 ounce diced tomato 1tsp olive oil

2. 11. ½ cup cooked quinoa ½ pound ground turkey

3. 12. 1 lime juice ½ yellow onion

4. 13. 3 extra bell pepper 2 garlic cloves

5. 14. ½ cup shredded Monterey jack 2 tsp chili powder cheese

6. 1 tsp cumin

15. ½ cup cheddar cheese

7. ½ tsp paprika

16. Cilantro

8. ¾ tsp kosher salt

9. Black pepper

Preparation

Preheat the oven to 400°F. Add 1tbsp oil in a skillet, add diced onion and cook for 2mins until soft. Add ground minced turkey and cook through breaking it up in crumbles with a spoon. Add paprika, chili powder, cumin, salt, and pepper to cook for

60

30secs. Add tomato and simmer for 5mins. Stir in the cooked quinoa and squeeze lime juice over the mixture. Fill the peppers with the cooked meat and cover with foil paper. Bake for 30mins, remove the paper, and sprinkle cheese, then cook for another 2mins. Serve immediately.

Tuesday

BREAKFAST:

Chai Baked Oatmeal

This meal is a perfect way to warm a

cool morning. Easy to make and so

comforting. Vegan+gluten-free. And you

can still reheat the leftovers.

Nutritional values

• Calories: 273kcal

• Carbohydrate: 34g

• Fat: 13g

• Protein: 5g • Sugar 11g

• Fiber: 5g

Ingredients

1. 5. ½ cup maple syrup 3 cup milk

2. 6. 2½ tbsp butter 21½ loose leaf chai blend

3. 7. 3½ tbsp maple syrup 3 cup old fashioned rolled oats

4. 8. 3 large pears 1¼ tsp baking powder

61

Instructions:

Put the oats, salt, and baking powder in a bowl, heat the oven to 350°F, and butter. Baking dish put the milk and chai in a saucepan, then bring to simmer, remove from heat and cover and allow it to sleep for 5mins then strain into a large bowl. Put the eggs, maple syrup, and vanilla into the spiced milk and whisk. Then mix the wet and dry ingredients. Put on a prepared dish and bake for about 40-45mins until golden brown. Drizzle the oatmeal with butter when it's done, and serve with maple pears.

To make the maple pears, peel them and slice them thinly; stir in a large frying pan with butter over medium heat. Saute for 3-5 minutes till they soften. Add the maple syrup and stir for another 2mins then serve on top of the baked oatmeal.

LUNCH:

Mediterranean

Tuna Salad

Give this amazing healthy salad a

try. It's packed with a lot of healthy

proteins—a big flavor party in a

bowl.

Nutritional values

• Calories: 299

• Sugars: 2.7g

• Carbohydrate: 6.6g

• Protein 25.7g

• Fat: 19.2g

Ingredients

For the tuna salad

1. 4. 4-5 whole small radishes stem 3 cans tuna (5 ounces each) removed

2. 2½ celery stalk

5. 3 chopped green onions

3. ½ chopped cucumber

6. ½ medium-sized red onion

62

7. ½ cup pitted kalamata olive 9. ½ cup chopped fresh mint

halved

10. Slice six hair loom tomatoes and

8. 1 cup chopped fresh parsley pita pockets for serving

Zesty Dijon mustard dressing

1. 4. ½ cup virgin olive oil 2½ tsp Dijon mustard

2. 5. ½ tbsp sumac Zest of 1 lime

3. 6. Pinch of salt and pepper 1½ lime juice

Instructions:

For the tuna salad

Put the ingredients in a large bowl and mix gently using a wooden spoon.

For the zesty mustard vinaigrette, whisk the ingredients until well blended, then pour it on the tuna salad. Mix thoroughly, cover, and refrigerate it for 30mins then serve in a pita pocket.

DINNER:

Zucchini and Lem-

on Herb Salmon

Nutritional values

• Fat: 16.7g

• Cholesterol: 78.5mg

• Sodium: 131.7mg

• Carbohydrate: 14.7g

• Protein: 31g

Ingredients

1. 3. Kosher salt 4 chopped zucchinis

2. 4. Ground pepper 2 tbsp olive oil

63

5. 2 tbsp brown sugar 9. ¼ teaspoon thyme and

rosemary

6. 2 tbsp lemon juice

10. 4 Simon fillets

7. 1 tbsp Dijon mustard

11.2 2 tbsp chopped parsley

8. 2 cloves garlic

Preparation

Preheat the oven to 400°F. Spray a baking tray. Whisk brown sugar, lemon juice, Dijon, garlic, oregano, thyme, rosemary, salt, and pepper in a bowl and set aside. Place zucchini in layers and brush with mixture. Place salmon fillet in a single layer and brush each with the mixture as well. Put in oven and cook until the fish flakes easily. Garnish with parsley and serve immediately.

Wednesday

BREAKFAST:

Golden Meal Pudding

A meal with plant-based protein and anti-

inflammatory properties. You can't beat

these two when it comes to a healthy

breakfast.

Nutritional values

• Fat: 4g

• Cholesterol: 10g

• Calories: 95kcal • Sugar: 7g

• Carbohydrate: 10g • Fiber: 2g

• Protein: 5g

64

Ingredients

1. 4. 3½ tbsp chia seeds 2 cups almond milk

2. 5. 2 tbsp maple syrup 3½ tbsp rolled oats

3. 6. 1 tbsp ground turmeric 2½ tbsp ground flax seeds dash

of cinnamon

Instructions:

Put all the ingredients in a cup and shake it. Keep it overnight. The following day, top it with banana, nut butter, and chia seeds, then serve.

LUNCH:

Roasted Carrot But-

ternut Squash Soup

This meal is best to serve during cold

weather. It's easy to make and

guaranteed it would make your skin

glow.

Nutritional values

• • Potassium: 636.5mg Calories: 128.8kcal

• • Carbohydrate: 23.3g Fat: 2.7g

• • Protein: 6.5g Sodium: 628.4mg

Ingredients

1. 5. 1 small onion 450g carrots

2. 6. 2 tbsp olive oil 1 bag Mann's butter squash

cubes 7. Salt and pepper

3. 3 cloves garlic 8. ½ tsp cumin

4. 4 cup chicken broth ½ tsp cayenne powder 9.

65

10. 2 tbsp honey 12. Roasted pumpkin seeds

11. 2 cups cooked quinoa 13. Cilantro Instructions:

Preheat the oven to 400°F. Prepare to baking sheet, put the butternut squash cubes on each sheet and carrot, onion, garlic cloves n drizzle all with oil and sprinkle salt and pepper. Place the sheets on the oven and toast for 25-30mins, flip after 15mins. Blend maple syrup, paprika, cumin, cayenne broth at high speed for 5mins. Put the broth on a large pot, boil together cayenne, paprika, cumin, and roasted veggies. Serve each bowl of soup and top with the quinoa, roasted pumpkin seeds, and cilantro leaves.

DINNER:

Baked Tilapia with Pe-

can Rosemary Topping

Nutritional values

• Calories: 231kcal

• Fat: 10.9g

• Cholesterol: 56mg

• Sodium: 177mh

• Potassium: 407mg • Protein: 25.4g

• Carbohydrate: 8.5g

Ingredients

1. 6. 1½ tsp virgin olive oil ⅓ cup pecans

2. 7. 3 spray olive cooking spray ⅓ cup bread crumbs

3. 8. 2 tsp fresh rosemary ½ tsp brown sugar

4. 9. 1 large egg(White) Pinch salt

5. 10. 4 fillet tilapia 1 dash cayenne pepper

66

Instructions:

Preheat oven to 350°F. Stir together breadcrumbs, brown sugar, salt, cayenne pepper, and pecans in a small baking dish. Add olive oil and toss to coat pecan mixture and bake until it's golden brown. Increase heat to 400°. Spray a baking tray in a shallow dish, whisk the egg white and dip the fish in the egg and pecan mixture. Place on the baking fish. Bake until it's booked through.

Thursday

BREAKFAST:

Scrambled Egg

and Tomato

A good-to-go breakfast to kick off

your day and remain energized.

Nutritional values

• Calories: 320kcal

• Cholesterol: 2mg

• Fat 1g

• Protein: 15g

• Sodium: 1mg

Ingredients

1. 3. 1 tbsp club soda 2 eggs

2. 4. Pinch of salt 2 tomatoes

5. 6 tbsp Olive oil

Instructions:

Crack the eggs in a bowl, add baking soda and a pinch of salt, set aside, and heat a frying pan on medium heat. Pour the olive oil and allow it to heat, then pour the egg batter, scramble until it cooks, put it on a plate, and set aside. Slice the tomatoes. Put another 3 tbsp of olive oil and put the tomatoes and salt. Stir and allow to cook for 2

67

minutes. Add the scrambled eggs to the pan and stir so the tomatoes will penetrate the egg. Serve and eat.

LUNCH:

Chickpea and Vege-

table Coconut Curry

Do you constantly crave this meal but

are tired of going out to eat. Try assured

you can prepare it at the comfort of your

home.

Nutritional values

• Calories: 665kcal

• Protein: 26g

• Fat: 31g

• Sugar: 17g

• Carbohydrate: 80g

Ingredients

1. 9. 3 tbsp red curry paste 1 tbsp virgin oil

2. 10. 1 lime 1 thin sliced onion

3. 11. 1½ cups frozen peas 1 minced tbsp fresh ginger

4. 12. 28 ounce can chickpeas 1 sliced red bell pepper

5. 13. Salt and freshly ground black 3 minced garlic cloves pepper

6. 1 small head cauliflower

14. Steamed rice

7. 2 tsp chili powder

15. ¼ cup chopped fresh cilantro

8. 14ounce can coconut milk

16. 4 thinly sliced scallions

68

Instructions:

Heat the olive oil in a large saucepan over medium heat, add the onion and bell pepper to saute for 5mins, add ginger, garlic and saute for 1min. Add the cauliflower and toss to combine. Stir in the coriander, chili powder, and red curry paste. Cook together till the mixture began to caramelize. Stir in the coconut milk and bring to simmer on low heat for 8-10mins. Remove the lid and squeeze lime juice and stir well. Add chickpeas and peas. Sprinkle salt and pepper. Put the mixture back to simmer. Serve with rice and garnish with cilantro and scallions.

DINNER:

Salad Cooker Turkey

A light proteinous food that is easily

digested, so you don't have to think

about being bloated the next morning.

Nutritional values

• • Carbohydrate: 0.8g Calories: 40kcal

• • Fat: 2.1g Protein: 4.2g

• Cholesterol: 11.4g

Ingredients

1. 6. 1 tsp white sugar ¾ pound cooked turkey meat

2. 7. ¼ tsp salt 2 stalked celery

3. 8. 3 tbsp mayonnaise 2 green onions

4. 9. 2 tbsp mustard ½ red bell pepper

5. 1 tbsp cider vinegar

69

Preparation

Finely chop the cooked turkey meat. Then combine green onion, red bell pepper, and celery, blend, set aside in a bowl. Prepare a mixture of mayonnaise, mustard, white sugar, salt, cider vinegar and mix with the turkey meat. Mix all together and serve immediately or refrigerate if that is not the time of eating.

Friday

BREAKFAST:

Avocado Toast

A meal A happy morning with

avocado toast will keep you happy

all day. Just imagine a meal of

creamy avocado spread onto a well-

toasted bread—a delicious to- go breakfast.

Nutritional values

• • Fiber: 8g Calories: 290kcal

• • Protein: 8g Carbohydrate: 30g

Ingredients

1. 2. ½ ripe avocado Pinch of salt

3. 1 slice bread

Preparation

Remove the fleshy part of the avocado and sprinkle salt, mash it in a bowl until smooth. Toast the bread until firm and golden brown. Spread the avocado mixture on the bread and eat.

70

LUNCH:

Turkey Taco

Lunch Bowls

This is a perfect lunch when you

are craving Mexican foods.

Nutritional values

• Calories: 370kcal

• Carbohydrate: 52g

• Protein: 21g

• Fat: 7g

• Cholesterol: 58mg

• • Sugar: 7g Fiber: 5g

Ingredients

1. 7. 1 cherry tomato ¾ cup brown rice

2. 8. 1 chopped jalapeno ⅛ pinch salt

3. 9. ¼ chopped onion 1 zest lime

4. 10. ½ juiced lime 2 tbsp homemade taco

seasoning 11. Pinch of salt

5. ⅔ cup water 12. ½ cup of shredded mozzarella

6. ¾ lb lean ground turkey 13. 12 oz can corn kernels Instructions:

Cook the rice according to the package directions. Add lime and salt to the rice water. Allow cooking, then portion it out. Add the turkey to a medium pan and cook on low heat for 10mins. Sprinkle the taco seasoning over the meat and add water. Stir and simmer for minutes and allow it to cook. Portion it out. Combine all the ingredients and cook together, then divide and assemble in a bowl.

71

DINNER:

Vegan Coconut

Chickpea

Nutritional values

• Calories: 333kcal

• Fat: 19g

• Sodium: 513mg

• Carbohydrate: 32g

• Protein: 10g

• Potassium: 664mg

Ingredients

1. 7. ¼ tsp cayenne pepper 1 tbsp coconut oil

2. 8. 1 cup diced tomatoes 1 large red onion

3. 9. 2 tbsp freshly- squeezed lime 3 garlic cloves juice

4. 1 tbsp garam masala

10. Chopped fresh cilantro

5. ¼ tsp turmeric

11.1 1 cup cooked chickpeas

6. ¼ tsp salt

Preparation

Add coconut oil, onion, and a pinch of salt in a large bowl and saute until it softens. Add garlic, ginger and cook for a minute. Add garam masala, black pepper, salt, cayenne pepper, turmeric, and cook for 30secs. Add the tomato and cook for 3- 5mins. Stir incoming milk and chickpeas, allow it to boil on low heat, and simmer for 10mins. Stir in the fresh lime juice, then garnish with cilantro and serve.

72

Saturday

BREAKFAST:

Chia Macha Over-

night Smoothie

This meal is a make-ahead drink

loaded with a lot of fiber and

antioxidants.

Nutritional values

• Calories: 136kcal

• Sugar: 3.2g

• Fiber: 5.3g • Carbohydrate: 14g

• Protein: 6g • Fat: 6.5g Ingredients

1. 5. 4 oz vanilla almond milk 5-ounce coconut yogurt

2. 6. ½ scoop vanilla protein powder ½ tbsp matcha powder

3. 7. ½ cup chia seeds ½ large banana

4. 8. ¼ cup gluten-free oats Pinch of ground cinnamon

9. ½ tbsp honey

Instructions:

Blend the banana, yogurt, protein powder, and milk on high speed until smooth, add matcha powder and cinnamon and blend again. Pour it into a cup or bowl, add the chia seeds and oats, mix the content and refrigerate it overnight. Top with extra honey, maple syrup, or chia seeds the following day and drink.

73

LUNCH:

Thai Pumpkin Soup

Nutritional values

• Calories: 391

• Fat: 26g

• Fiber: 3.8g

Protein: 9g

• • Carbohydrate: 33.8g

Ingredients

1. 6. 400nl can coconut milk 1 tbsp vegetable oil

2. 7. 2 tbsp chopped unsalted 1.2kg peeled chopped pumpkin roasted peanuts

3. 1 chopped brown onion

8. 2 garlic cloves

4. 1 chopped green onion

9. ¼ cup Thai red curry paste

5. 2 tbsp chopped fresh coriander 10.2 2½ cups mussel chicken leaves style liquid stock Instructions:

Heat the oil in a large pan on medium heat. Cook the onions for 5mins to soften, then add the pumpkin and potato to cook for 5mins. Add the garlic and cook for 1mint. Add curry paste to a pan and cook for 2mins. Add stock and allow to boil. Reduce the heat to simmer for 15mins, remove the lid and simmer for another 15-20mins then remove from heat.

Use a stick blender and blend the soup to smooth, then return to heat. Stir in one cup of coconut milk and season with pepper. Cook for 5-6mins while stirring. Meanwhile, mix peanut, coriander, lime juice, and green onions in a brown. Ladle the soup into bowls and serve with the remaining coconut milk and sprinkle peanut mixture.

74

DINNER:

Italian Wed-

ding Soup

Nutritional values

• Calories: 376

• Fat: 20g

• Cholesterol: 85mg

• Protein: 29g

• Carbohydrate: 25g

Ingredients

1. 6. 4 garlic cloves 1 tbsp olive oil

2. 7. 5 cans low sodium chicken ¼ diced carrot broth

3. Meatballs

8. 1 cup dry pasta

4. 1¼ cup chopped yellow onions

9. 6 oz fresh spinach

5. Celery

10. Shredded parmesan cheese

Preparation

Heat 1 tbsp olive oil in a large pan, add carrot, onion, celery, and saute for another 1min, pour chicken broth, season with salt and pepper. Add pasta and meatballs and reduce heat to boil lightly. Cook until pasta tender and meatballs are cooked through. Sprinkle parmesan cheese and serve hot.

Sunday

It is said breakfast is the most important meal

BREAKFAST: of the day. Maple-baked rice porridge is

Maple Baked considered one of the safest food to eat. Rice Porridge

75

Nutritional values

• Calories: 170

• Fat: 4g

• Protein: 4g

• Carbohydrate: 30g

• Fiber: 2g

Ingredients

1. 1 cup brown rice

4. Slice berries

2. 1 tsp pure vanilla extract

5. 2 cups water

3. 3 tbsp pure maple syrup

Preparation

Preheat the oven to 400°F. Boil the rice over medium heat, add and stir the vanilla extract and cinnamon. Cover and reduce the heat to simmer for about 10-15mins. Portion the rice into two, top each with mapley, berries and sprinkle some salt. Bake for about 10-15mins till the berries are caramelized, and the maple syrup is bubbling. Serve immediately.

LUNCH:

Caesar Salad with

Grilled Chicken

Nutritional values

• Calories: 400kcal

• Carbohydrate: 13g

• Protein: 35

• Calcium: 218mg

• Fat: 23g

• Iron: 2mg

• Cholesterol: 104mg

76

Ingredients

The wrap 6. 1 cup light mayo

1. 7. 1 cup parmesan cheese 4 multi-grain wraps

2. 8. 2 tbsp lemon juice 2 chicken breast

3. 9. 1 tbsp Worcestershire sauce 4 slices turkey bacon

4. 10. 1 tbsp capers 1 small sliced red onion

5. 11. 1 tbsp Dijon mustard 2 cups kale

For Ceasar dressing 12. ½ tsp salt and pepper

13.3 3 minced club and garlic

Instructions:

Blend all the Ceasar dressing ingredients. Cook the chicken for 15mins, allow it to cool, and shred apart. Fry turkey bacon over medium heat for 5-7mins. Toss ½ cup chicken, 1 sliced turkey bacon, small red onion, and ½ cup caesar dressing; add the mixture to the center of each whole wheat wrap. Fold the edges, then roll over with the edge of the free side.

DINNER:

Salmon with Green

and Cauliflower Rice

Nutritional values

• Calories: 372kcal

• Protein: 32g

• Carbohydrate: 8.2g

• Fat: 21.4g

• Sugar: 4g

Ingredients

1. 2. 4*4oz skinless salmon fillets 2 tsp ginger

77

3. 2 tsp crushed garlic 8. ¼ cup chopped coriander

4. 2 tsp chill paste 9. ¼ chopped mint

5. 2*9oz packets cauliflower rice 10. 4oz packed baby kale leaves

6. 1 cup frozen peas 11. Lemon wedge

7. 1 medium courgette

Instructions:

Preheat oven to 320°F. Line the baking tray with baking paper and place the fish on the tray. Spray with olive oil and season with black pepper—Bake for 15-18mins. Aside from heat 1 tbsp olive oil in a large pan, add ginger, garlic, and chili. Add cauliflower rice and stir fry for 2-3mins. Add the peas, coriander, and mint, then stir. Add kale and fold through until wilted. Serve the baked salmon with cauliflower rice and lemon wedges.

Week 4

Monday

BREAKFAST:

Blueberry

Almond Oatmeal

This Suppose you are looking for an easy

breakfast with many nutritional benefits

and a welcome sign on the breakfast

table. Then please prepare this meal and

burst your taste buds with flavor on each

bite.

78

Nutritional values

• • Protein: 10g Calories: 269

• • Sodium: 28mg Fiber: 7g

• • Fat: 7g Carbohydrate: 42g

• Cholesterol: 5mg

Ingredients

1. 3. 1 tbsp almond ½ cup oats

2. 4. Pinch of cinnamon ⅓ cup fresh frozen blueberries

5. ¼ cup almond milk

Preparation

Prepare the oats, add blueberries and stir in the almond milk. Sprinkle cinnamon to add to the deliciousness.

LUNCH:

Winter Fruit Salad

Nutritional values

• Calories: 211kcal

• Sodium: 5mg

• Fat: 1g • Fiber: 8g

• Carbohydrate: 53g • Sugar: 39g Ingredients

1. 5. Lemon syrup 2 sliced pears

2. 6. 3 tbsp honey 4 peeled and sliced kiwis

3. 7. 2 tbsp lime juice 1 orange

4. 8. 2 tbsp lemon juice 1 large pomegranate

2

Instructions:

Combine the fruits in a large bowl. Combine the honey, lemon juice, and lime in a large bowl, make sure the honey dissolves. Drizzle over salad and toss to combine them serve.

DINNER:

Carrot Smoothie

Nutritional values

• Calories: 144kcal

• Carbohydrate: 32g

• Protein: 2.4g

• Fat: 2.3g

• Fiber: 5g

• Sodium: 112mg

• Sugar: 17.5g

Ingredients

1. 5. ½ tbsp fresh ginger Carrot

2. 6. ¼ tsp turmeric Clean water

3. 7. 1 tbsp lemon juice 1 ripe banana

4. 8. 1 cup unsweetened almond milk 1 cup pineapple

Preparation

Blend carrot and water until smooth. Strain and transfer the juice into a jar. Blend banana, pineapple, ginger, turmeric, lemon juice, and unsweetened almond milk together. Taste and adjust the flavor if needed. Serve immediately.

80

Tuesday

BREAKFAST:

Pineapple Smoothie

Smoothie is one of the foods that, when

taken, will remain full and energized,

most especially Pineapple smoothie that

will make you think you are on a tropical

island. This meal also aids in digestion.

And in 5 minutes, your breakfast is ready.

Nutritional values

• • Cholesterol: 2mg Calories: 169kcal

• • Sodium: 33mg Carbohydrate: 33g

• • Potassium: 744mg Protein: 6g

• • Calcium: 91mg Fiber: 7g

• Iron: 1.9mg

Ingredients

1. 4. 3 tbsp Honey 1 Frozen pineapple

2. 5. 1 cup pineapple juice ½ Frozen banana

3. 6. ¾ Almond milk 1 tbsp Vanilla extract

Instructions:

Blend the frozen pineapple, almond milk, pineapple juice, and the banana at high speed until smooth. Serve in a cup.

81

LUNCH:

Roasted Red Pepper

and Tomato Soup

Nutritional values

• Calories: 201kcal

• Protein: 4g

• Carbohydrate: 23g

• Sodium: 353mg

• Calcium: 53mg

• Fiber: 5g

• Iron: 2.4mg

• Sugar: 14g

• Fat: 11g

Ingredients

1. 6. 3 tbsp olive oil 3 large tomatoes

2. 7. 1½ cups water 4 red bell paper

3. 8. 1 tbsp balsamic vinegar 1 small onion

4. 9. 5 garlic cloves 6-ounce tomato paste

5. 10. Pinch of salt and pepper 1 tsp dried basil

Instructions:

Prepare the vegetables and wash them. Remove the seeds from the ball paper. Place them on a baking tray and drizzle with olive oil, and sprinkle salt, pepper, and roast the veggies for about 25-30mins. Steam the bell paper on a glass bowl. Cover with plastic wrap for 20mins. Blend the veggies; after they cool down, add the tomato paste, dried basil, and water into the blender and blend until smooth. Garnish and serve.

82

DINNER:

Shrimp and

Coconut Curry Soup

Nutritional values

• Calories: 224kcal

• Fat: 20g

• Cholesterol: 45mg • Protein: 8g

• Sodium: 1265mg • Potassium: 736mg

• Carbohydrate: 11g

Ingredients

1. 9. 1 cup broccoli florets 2 tbsp coconut oil

2. 10. 12 medium-sized raw shrimp ½ onion

3. 11. 5 cups chicken broth 2 cloves of garlic

4. 12. 1 cup coconut milk 1 cup sliced mushroom

5. 13. 2 tbsp Thai coconut 2 diced carrots

6. 14. Curry paste 1 small diced tomato

7. 15. Salt and pepper ½ cup celery

8. 16. ¼ cup cilantro ½ zucchini diced

Preparation

Heat coconut oil in a pan, add onions and mushrooms to cook until soft. Add garlic and cook for 30secs. Add carrots, tomato, celery. Stir and allow to cook for a minute. Pour broth and curry paste, cook on low heat. Add zucchini and broccoli to cook for a minute. Add the raw shrimp and pour the coconut milk. Cook for 5 mins until shrimps become pink. Add cilantro, then remove from heat and serve.

83

Wednesday

BREAKFAST:

Pineapple and

Banana Smoothie

A total healthy breakfast that will solve

your cravings.

Nutritional values

• Calories: 313 calories

• Protein: 3g

• Carbs: 78g • Sodium: 10.1g

• Fat: 0.9g

Ingredients

1. 3. 1 large banana 4 ice cubes

2. 4. 1 cup apple juice ½ fresh peeled pineapple

Preparation • Sugars: 4.3g

Blend the ingredients until smooth and • Carbohydrate: 30.5g serve in a cup or bowl.

LUNCH:

Hummus and Greek Salad

Nutritional values

• Calories: 422kcal

• Cholesterol: 8.3mg

84

• Fiber: 7.3g • Protein: 10.9g

Ingredients

1. 6. 2 tsp red wine vinegar 2 cups arugula

2. 7. ⅛ tsp ground pepper ⅓ cup cherry tomatoes

3. 8. 4-inch whole wheat pita ⅓ cup sliced cucumber

4. 9. ¼ cup hummus 1 tbs red onion chopped

5. 10.1 1tbsp feta cheese 1½ virgin olive oil

Preparation

In a bowl, toss arugula with cucumber, tomatoes, onion, oil, vinegar, and pepper, then top it with hummus and pita.

DINNER:

Italian Style Stuffed Red

Pepper

Nutritional values

• Calories: 638kcal

• Protein: 48.2g

• Carbohydrate: 37.3g

• Fat: 32.7g

• Cholesterol: 171g

• Sodium: 1411mg

Ingredients

1. 4. 1 cup cooked brown rice 4 large red bell peppers

2. 5. 1 tsp dried Italian seasoning 1 pounded ground beef

3. 6. ½ tsp kosher salt 4-ounce ground sausage

85

7. ¼ tsp fresh black pepper 11. Fresh parsley

8. 1 clove 12. 1 jar tomato

9. ¼ cup parmesan cheese 13. 2 cup mozzarella cheese

10. 1 egg light beaten 14. Basil pasta sauce

Preparation

Preheat oven to 350°F. Spray a roasting pan with cooking spray. Combine the ground sirloin, Italian sausage, brown rice, Italian seasoning salt, pepper garlic, parmesan cheese, egg, ½ cup tomato, and basil sauce in a bowl. Mix to combine.

Divide the mixture into the 4 red bell pepper. Arrange in a pan and cover with foil. Bake to soft and remove from oven. Top each with cheese. Return inside the oven to melt the cheese and sprinkle parsley.

Thursday

BREAKFAST:

Cocoa Avocado

Smoothie

Nutritional values

• Calories: 296kcal

• Carbohydrate: 56g

• Protein: 4g

• Fat: 10g

• Sugar: 39g

• Fiber: 10g

Ingredients

1. 3. 1 cup almond milk ½ large ripe avocado

2. 4-6 soft dates

86

4. 2½ tbsp unsweetened cocoa 7. 1 small sliced banana

powder

8. 1 scoop vegan protein powder

5. 1 cup ice cubes

9. 1 tbsp peanut butter

6. 1 tsp vanilla extract

Preparation

You need a ripe avocado with smooth green flesh for this. Blend all the ingredients until frothy and thick. Serve immediately with melted chocolate.

LUNCH:

Green Smoothie

Smoothies are not only for dinner

or breakfast. You can take them in

the afternoon and enjoy them.

Nutritional values

• Calories: 163kcal

• Carbohydrate: 29g

• Protein: 3g • Sugar: 17g

• Fiber: 6g

Ingredients

1. 3. 1 frozen banana 1½ cup dairy milk

2. 4. 1 apple 2 cups spinach

5. ¼ avocado

Preparation

Mix the ingredients and blend till smooth. Pour in a cup and enjoy

87

DINNER:

Curried Potatoes

with Poached Eggs

Nutritional values

• Calories: 237kcal

• Carbohydrate: 29.2g

• Fat: 9.5g

• Cholesterol: 193mg

• Protein: 10.7g

• Sodium: 709g

Ingredients

1. 5. 2 tbsp curry powder 2 medium potatoes

2. 6. 1 can tomato sauce 1 piece ginger root

3. 7. 4 large eggs 2 garlic cloves

4. 8. ½ bunch cilantro 1 tbsp extra virgin olive oil

Preparation

Wash and cut the potato into tiny cubes. Put the potato in a pot, add water and bring to boil until tender. Drain the potato in a colander. For the sauce, grate the ginger and garlic, add olive oil to a pot. Saute for some minutes and add curry.

Add the tomato sauce and stir on medium heat for 1minute and add salt. Put in the cooked, drained potato and stir. Make 4 small dips in the mixture and crack an egg in each one. Simmer for a while and garnish with cilantro.

88

Friday

BREAKFAST:

Crunchy

Cinnamon Granola

Nutritional values

• Calories: 120kcal

• Fat: 4.5g

• Protein: 2g • Carbohydrate: 18g Ingredients

1. 4. ¼ cup brown sugar 3 cups rolled nuts

2. 5. ¼ cup honey 1 cup walnut

3. 6. 2 tbsp canola oil ¾ cup grated sweetened

coconut 7. ¼ tsp cinnamon

Preparation

Preheat the oven to 300°F. Combine the oats, walnuts, and coconut in a large bowl. Mix the brown sugar, canola oil, honey, and cinnamon in a small bowl. Drizzle the liquid mixture over the ingredients. Spread them over a large baking pan and bake for 30-35mins. Stir frequently until golden brown.

LUNCH:

Strawberry Banana

Smoothie

Nutritional values

• Calories: 198kcal

• Carbohydrate: 30.8g

• Fat: 7.1g

89

• Protein: 5.8g • Fiber 4.8g

Ingredients

1. 3. ½ cup Greek yogurt 2 cups halved fresh strawberries

2. 4. ½ cup milk 1 banana

Instructions:

Blend all the ingredients and pour into a cup.

DINNER:

Tomato Pasta Sauce

Nutritional values

• Calories: 316kcal

• Fat: 3.3g

• Carbohydrate: 62.7g

• Sugars: 10.1g

• Fiber 11.1g

• Protein: 13.1g

Ingredients

1. 5. Olive oil 1 bunch fresh basil

2. 6. 1 tbsp vinegar 1 medium onion

3. 7. 480g dried whole-wheat 2 cloves

spaghetti

4. 1kg ripe tomatoes

8. 15g parmesan cheese

Preparation

Chop the basil leaves, slice the onions and garlic. Chop the tomatoes. On medium heat, add the olive oil and onions to a saucepan and cook until soft. Add garlic, tomato, and vinegar. Keep stirring for 15mins—season with salt. Add spaghetti and cook according to the package instruction. Drain when cooked and add to the sauce. Finely grate parmesan cheese and serve.

90

Saturday

BREAKFAST:

Turmeric

Scrambled Egg

A super quick breakfast recipe that

will keep you in a good mood for the

rest of the day.

Nutritional values

• • Sugar: 2g Calories: 401

• • Fiber: 2g Fat: 19g

• • Protein: 25g Carbohydrate: 31g

Ingredients

1. 3. ½tsp turmeric powder 2 tbsp Coconut oil

2. 2 eggs

Instructions:

Heat the coconut oil on a large pan over medium heat, lightly fry the garlic and spinach leaves, then wait for some minutes. Break the egg and add coconut milk, turmeric, and season then whisk. Add to the pan and stir for 5-8mins until the scrambled egg and cooked, serve on a slice of toasted sourdough bread.

LUNCH:

Curried Red Lentil and

Spinach Stew

Nutritional values

• Calories: 293kcal

• Fat: 14g

91

• Fiber: 7g • Sugar: 8g

• Protein: 12g

Ingredients

1. 7. 28-ounce red pack crushed 2 tbsp olive oil tomatoes

2. 1 red thinly sliced onion

8. 1 cup water

3. 2 fresh grated gingers

9. 1 cup red lentils

4. 1 tbsp garam masala

10. 6 cups fresh baby spinach

5. 1 tsp turmeric

11. 1 cup coconut milk

6. 1 tbsp white wine vinegar

12. Fresh cilantro for serving

Instructions:

Heat oil on a pan, then add the onion and cook till it softened. Stir in the garlic, garam masala, ginger, and turmeric, then cook for 1min. Add the crushed tomatoes, lentils, and water. Cover the pan but not completely and allow to simmer for 20-25mins. Stir in the spinach and vinegar, cook till wilted. Stir in the coconut milk slowly, then serve with some salt. Top it with fresh cilantro.

DINNER:

Salmon with Green

and Cauliflower Rice

Nutritional values

• Calories: 372kcal

• Protein: 32g

• Fat: 21.4g

• Carbohydrate: 8.2g

• Sugar: 4g

Ingredients

1. 2. 4*4oz skinless salmon fillets 2 tsp ginger

92

3. 2 tsp crushed garlic 8. ¼ cup chopped coriander

4. 2 tsp chill paste 9. ¼ chopped mint

5. 2*9oz packets cauliflower rice 10. 4oz packed baby kale leaves

6. 1 cup frozen peas 11. Lemon wedge

7. 1 medium courgette

Instructions:

Preheat oven to 320°F. Line the baking tray with baking paper and place the fish on the tray. Spray with olive oil and season with black pepper—Bake for 15-18mins. Aside from heat 1 tbsp olive oil in a large pan, add ginger, garlic, and chili.

Add cauliflower rice and stir fry for 2-3mind. Add the peas, coriander, and mint, then stir. Add kale and fold through until wilted. Serve the baked salmon with cauliflower rice and lemon wedges.

Sunday

BREAKFAST:

Cherry Smoothie

A This sweet smoothie is packed with

flavor coupled with banana, yogurt,

and almond-an unforgettable breakfast.

Nutritional values

• Calories: 292.9kcal

• • Cholesterol: 14.7mg Protein: 14.7g

• Fat: 4.4g

93

Ingredients

1. 3. 2 large bananas ½ cup milk

2. 4. ¼ cup yogurt 1 cup frozen pitted cherries

Preparation

Blend the ingredients for about 1-2mkns until smooth, then serve immediately.

LUNCH:

Smashed Chickpea and

Avocado Salad Sandwich

This is the type of meal that your taste buds

will be thanking you after eating. It's a perfect

healthy lunch that will keep you active.

Nutritional values

• Calories: 344kcal

• • Sugar: 8g Carbohydrate: 46g

• • Vitamin C: 13mg Protein: 14g

• • Calcium: 83mg Fat: 14g

• • Iron: 5mg Fiber: 15g

Ingredients

1. 5. 2 tbsp chopped green onions 15-ounce chickpeas

2. 6. Spinach leaves 1 big ripe avocado

3. 7. Whole wheat bread 1 lime

4. 8. Pinch of salt and pepper ½ cup fresh cilantro

94

Instructions:

Wash and drain the chickpeas, remove the outer skin, put them in a bowl, and mash with avocado. Add cilantro, lime juice, and green onions, then sprinkle salt and pepper. Spread the mixture on the bread and add spinach leaves.

DINNER:

Vegan Coconut

Chickpea

Nutritional values

• Calories: 333kcal

• Fat: 19g

• Sodium: 513mg

• Carbohydrate: 32g

• Potassium: 664mg • Protein: 10g Ingredients

1. 7. ¼ tsp cayenne pepper 1 tbsp coconut oil

2. 8. 1 cup diced tomatoes 1 large red onion

3. 9. 2 tbsp freshly- squeezed lime 3 garlic cloves juice

4. 1 tbsp garam masala

10. Chopped fresh cilantro

5. ¼ tsp turmeric

11. 1 cup cooked chickpeas

6. ¼ tsp salt

Preparation

Add coconut oil, onion, and a pinch of salt in a large bowl and saute until it softens. Add garlic, ginger and cook for a minute. Add garam masala, black pepper, salt, cayenne pepper, turmeric, and cook for 30secs. Add the tomato and cook for 3- 5mins. Stir incoming milk and chickpeas, allow it to boil on low heat, and simmer for 10mins. Stir in the fresh lime juice, then garnish with cilantro and serve.

95

Kitchen Hacks

1- Store banana in a paper bag to speed ripening

2- Toss an orange peel in your brown sugar and close it in an airtight container to prevent it from hardening

3- Use a teaspoon and scrape ginger root skin

4- Boil potatoes for a few minutes, then give them an ice bath. The skin will peel easily without using a knife or peeler

5- Push cherries inside a bottle to store

6- Freeze cheese such as mozzarella for 30mins before using. It will be easier to grate

7- Slide a slice of bread to the exposed portion of the cake. It will save it from spoiling

8- Create a barrier over ice cream with wax paper to prevent freezer burn

9 - Clean rust with salt. It will help scrape it

10 - Wash fruits and vegetables with baking soda and water to remove pesticide

Conclusion

These days, you don't need to go to the hospital all the time for inflammation-related problems. You can cut its risk and even cure minor cases with the most appropriate anti-inflammatory foods that are both delicious and easy to make. You can follow the 30days diet routine written in this book. All meals suggested here are meals that are rich in nutrients and anti-inflammatory. They are best for your body's normal and adequate functioning.

96

Table of Contents

Chapter 1

Chapter 2

Chapter 3

DISCLAIMER 4

WEEK 2 38

WEEK 3 58

WEEK 4 78