Proteolytic enzymes

Papaya, pineapple

Day: 1

Breakfast: Swirly Crustless Quiche (recipe here)

Lunch: Mustard Glazed Chicken Thighs (recipe here), Green Salad*, Balsamic Vinaigrette (recipe here)

Dinner: Simple Shrimp Ceviche (recipe here), Lemon Roasted Romanesco (recipe here)

Day: 2

Breakfast: left-over Swirly Crustless Quiche, left-over Lemon Roasted Romanesco

Lunch: Wild Canned Salmon with Olives, Avocado, Lemon Juice, Tomato, EVOO

Dinner: Sage Roasted Turkey Legs (recipe here), Sweet Potato Pancakes (recipe here), Steamed Spinach*

Day: 3

Breakfast: left-over Sweet Potato Pancakes, Mustard-Glazed Chicken Thighs (recipe here)

Lunch: left-over Sage Roasted Turkey Legs, Persimmon, Asparagus & Fennel Salad (recipe here)

Dinner: Lemony Lamb Dolmas (recipe here), Cilantro Cauli-Rice (recipe here)

Day: 4

Breakfast: Pesto Scrambled Eggs (recipe here), Cilantro Cauli-Rice (recipe here)

Lunch: left-over Lemony Lamb Dolmas, Spinach Salad with Walnuts & Artichokes (recipe here)

Dinner: Citrus Macadamia Nut Sole (recipe here), Butternut Squash**

Day: 5

Breakfast: left-over Citrus Macadamia Nut Sole, Butternut Squash**

Lunch: Nori Salmon Handrolls (recipe here)

Dinner: Savory Baked Chicken Legs (recipe here), Baked Beets with Fennel**(recipe here)

Day: 6

Breakfast: Pumpkin Pancakes (recipe here), Chicken Thighs or Breast

Lunch: left-over Savory Baked Chicken Legs, left-over Baked Beets with Fennel

Dinner: Lamb Lettuce Boats with Avo-Ziki Sauce (recipe here)

Day: 7

Breakfast: Pesto Scrambled Eggs (recipe here), Kale*, Blueberries

Lunch: Mixed Greens with Wild Canned Salmon, Asparagus*, Lemon Juice, EVOO

Dinner: Citrus & Herb Whole Roasted Chicken (recipe here), Roasted Rosemary Roots (recipe here), Kale Chips*(recipe here)

Day: 8

Breakfast: Grain-Free Porridge (recipe here), Berries, left-over Citrus & Herb Whole Roasted Chicken

Lunch: Spinach Salad with Walnuts & Artichokes (recipe here), left-over Citrus & Herb Whole Roasted Chicken

Dinner: Chinese 5-Spice Lettuce Cups (recipe here)

Day: 9

Breakfast: Swirly Crustless Quiche (recipe here), Steamed Broccoli*

Lunch: Indian-Spiced Turkey Burgers (recipe here), Steamed Broccoli*

Dinner: Pesto Shrimp & Squash Fettuccine (recipe here)

Day: 10

Breakfast: Omelet or Pesto Scrambled Eggs, left-over Shrimp & Avocado

Lunch: Simple Shrimp Ceviche (recipe here), Mixed Greens*, EVOO

Dinner: Cumin Spiced Pork Tenderloin with Root Vegetables**(recipe here)

• A complete shopping list for this meal plan can be found on balancedbites.com

KEY

Red-Meat

Poultry

Eggs

Pork

Lamb

Seafood

NOTES

EVOO Extra-virgin olive oil

CO Coconut oil

* or other non-starchy vegetable

** or other starchy vegetable (see here)

If no page number is listed, simply prepare the items as noted or any way you like.

For additional protein, vegetable, and fat recommendations, refer to the QUICK LIST that is associated with your meal plan!

Day: 11

Breakfast: Swirly Crustless Quiche (recipe here), left-over Root Vegetables**

Lunch: left-over Cumin Spiced Pork Tenderloin, Rainbow Red Cabbage Salad*(recipe here)

Dinner: Asian Orange Pan-Seared Scallops (recipe here), Tomatillo Shrimp Cocktail (recipe here), Spinach*

Day: 12

Breakfast: Eggs, left-over Rainbow Red Cabbage Salad

Lunch: Wild Salmon over a Green Salad*, Orange Vinaigrette (recipe here)

Dinner: Savory Baked Chicken Legs (recipe here), Brussels Sprouts with Fennel*(recipe here), Berries

Day: 13

Breakfast: Zucchini Pancakes (recipe here), Berries

Lunch: left-over Savory Baked Chicken Legs, left-over Brussels Sprouts with Fennel*

Dinner: Lemon Rosemary Broiled Salmon (recipe here), Asparagus with Lemon & Olives (recipe here), Sweet Potato**

Day: 14

Breakfast: left-over Lemon Rosemary Broiled Salmon, left-over Asparagus with Lemon & Olives*

Lunch: Buffalo Chicken Lettuce Wraps (recipe here), Orange

Dinner: Red Palm & Coriander Tuna Over Daikon Noodle Salad (recipe here), Green Salad*

Day: 15

Breakfast: Scrambled Eggs with Olives, Steamed Spinach*, Avocado

Lunch: Spinach Salad with EVOO, left-over Red Palm & Coriander Tuna, Avocado, Lemon Juice

Dinner: Italian-Style Stuffed Peppers (recipe here), Green Salad* with Balsamic Vinaigrette (recipe here)

Day: 16

Breakfast: Apple Streusel Egg Muffins (recipe here), Broccoli*

Lunch: left-over Italian-Style Stuffed Peppers (recipe here), Green Salad*

Dinner: Mustard Glazed Chicken Thighs (recipe here), Mixed Greens Salad with Beets & Blood Oranges (recipe here)

Day: 17

Breakfast: left-over Apple Streusel Egg Muffins, Broccoli*, Orange

Lunch: left-over Mustard Glazed Chicken Thighs, Green Salad*

Dinner: Lemon & Artichoke Chicken (recipe here), Broc-Cauli Chowder with Bacon (recipe here), Berries

Day: 18

Breakfast: left-over Mustard Glazed Chicken Thighs, Pumpkin Pancakes (recipe here), Berries

Lunch: left-over Lemon & Artichoke Chicken, Spinach*

Dinner: Thanksgiving Stuffing Meatballs (recipe here), Mashed Faux-Tatoes (recipe here)

Day: 19

Breakfast: Scrambled Eggs, Avocado, Spinach or Kale*

Lunch: left-over Thanksgiving Stuffing Meatballs, left-over Mashed Faux-Tatoes, Orange

Dinner: Citrus Macadamia Nut Sole (recipe here), Roasted Romanesco*(recipe here), Sweet & Savory Potatoes**(recipe here)

Day: 20

Breakfast: Bacon & Egg Salad (recipe here), Sweet Potato or Beets**, Orange

Lunch: left-over Citrus Macadamia Nut Sole, left-over Lemon Roasted Romanesco*

Dinner: Roasted Duck with Cherry Sauce (recipe here), Sautéed Red Cabbage with Onions and Apples*(recipe here)

• A complete shopping list for this meal plan can be found on balancedbites.com

KEY

Red-Meat

Poultry

Eggs

Pork

Lamb

Seafood

NOTES

EVOO Extra-virgin olive oil

CO Coconut oil

* or other non-starchy vegetable

** or other starchy vegetable (see here)

If no page number is listed, simply prepare the items as noted or any way you like.

For additional protein, vegetable, and fat recommendations, refer to the QUICK LIST that is associated with your meal plan!

Day: 21

Breakfast: Scrambled Eggs, left-over Sautéed Red Cabbage with Onions and Apples*

Lunch: Nori Salmon Handrolls (recipe here), Apple

Dinner: Lamb Chops with Olive Tapenade (recipe here), Greek Salad with Avo-Ziki (recipe here)

Day: 22

Breakfast: Swirly Crustless Quiche (recipe here), Breakfast Sausage, Melon

Lunch: left-over Lamb Chops with Olive Tapenade, left-over Greek Salad with Avo-Ziki

Dinner: Orange Braised Beef Shanks (recipe here), Butternut Sage Soup**(recipe here)

Day: 23

Breakfast: left-over Swirly Crustless Quiche, Melon

Lunch: left-over Orange Braised Beef Shanks, left-over Butternut Sage Soup**

Dinner: Buffalo Chicken Lettuce Wraps (recipe here), Asparagus*, Berries

Day: 24

Breakfast: Eggs, Acorn Squash with Cinnamon & Coconut Butter (recipe here)

Lunch: Tangy Taco Salad (recipe here), left-over Salsa

Dinner: Indian-Spiced Turkey Burgers (recipe here), Steamed Broccoli*, Red Roasted Garlic (recipe here)

Day: 25

Breakfast: left-over Sweet Potato Pancakes, Eggs, Avocado, Orange

Lunch: Quick & Easy Salmon Cakes (recipe here), Green Salad*, Avocado, Olives

Dinner: Asian Orange Pan-Seared Scallops (recipe here), Tomatillo Shrimp Cocktail (recipe here), Zucchini*

Day: 26

Breakfast: Zucchini Pancakes (recipe here), Melon

Lunch: Tuna, Mixed Greens Salad with Persimmons, Asparagus & Fennel (recipe here), Orange Vinaigrette (recipe here)

Dinner: Grandma Barbara’s Stuffed Mushrooms (recipe here), Roasted Marrow Bones (recipe here), Spinach*

Day: 27

Breakfast: Pesto Scrambled Eggs (recipe here), Melon, Broccoli*

Lunch: left-over Grandma Barbara’s Stuffed Mushrooms, Mixed Greens Salad*, Balsamic Vinaigrette (recipe here)

Dinner: Spiced Lamb Meatballs with Balsamic-Fig Compote (recipe here), Green Beans with Shallots*(recipe here)

Day: 28

Breakfast: left-over Spiced Lamb Meatballs, Spinach or Cabbage*, Apple

Lunch: Wild Canned Salmon with Olives, Avocado, Lemon Juice, Tomato, EVOO

Dinner: Lemon & Artichoke Chicken (recipe here), Broc-Cauli Chowder with Bacon (recipe here)

Day: 29

Breakfast: Apple Streusel Egg Muffins (recipe here), Broccoli*

Lunch: left-over Lemon & Artichoke Chicken, Kale & Carrot Salad with Lemon-Tahini Dressing (recipe here)

Dinner: Mom’s Stuffed Cabbage Rolls with Tomato Cranberry Sauce (recipe here), Green Salad*

Day: 30

Breakfast: left-over Apple Streusel Egg Muffins (recipe here), Cauliflower*

Lunch: Chorizo Meatballs (recipe here), Mixed Greens Salad* with Avocado, Lemon Juice, and EVOO

Dinner: Mediterranean Lamb Roast (recipe here), Sautéed Spinach with Pine Nuts & Currants*(recipe here)

• A complete shopping list for this meal plan can be found on balancedbites.com

KEY

Red-Meat

Poultry

Eggs

Pork

Lamb

Seafood

NOTES

EVOO Extra-virgin olive oil

CO Coconut oil

* or other non-starchy vegetable

** or other starchy vegetable (see here)

If no page number is listed, simply prepare the items as noted or any way you like.

For additional protein, vegetable, and fat recommendations, refer to the QUICK LIST that is associated with your meal plan!

ATHLETIC PERFORMANCE

While fueling needs can vary greatly from athlete to athlete, there are basic guidelines that will get you started in the right direction. This plan will provide an overall higher carbohydrate intake, as well as focus on nutrient-dense foods and superfoods. The best way to figure out how well this or any other meal plan works for your own performance needs and goals is to keep records of your diet and activities on a daily basis. By keeping records, you can analyze and assess where changes may need to be made. Detailed records will also be helpful when approaching a practitioner for assistance on modifying your approach in any way, as information is king for your needs.

Refer to the book resources page on balancedbites.com for a handy nutrition and performance tracking form PDF download.

Disclaimer: The information in this book is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. It consists solely of nutritional and lifestyle recommendations to support a healthier body.

diet & lifestyle recommendations

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SUPERFOODS & PROBIOTICS

Eat as often as possible (see here for the Guide to Paleo Foods). Eat raw sauerkraut (recipe here) or other fermented vegetables daily (1/4 cup), especially with breakfast.

PROTEIN

Eat protein to satisfy the appetite for longer periods of time (meals focused on both fat and protein will help.)

Дата добавления: 2015-11-14