How To Lose 30 Pounds With This 14 Day Diet

The 14 Day Diet has been created after over a decade of research, personal experimentation and experimenting with hundreds of clients in person and thousands more through our website and Online training.

When you follow The 14 Day Diet for just 14 days you’ll see amazing benefits in how your body looks and feels. Plus… you can do anything for 14 days so take the 14-day challenge and make sure you follow through with starting The 14 Day Diet today.

How To Lose 30 Pounds With This 14 Day Diet

It’s important to note that these recommendations, although sound and proven, should be passed by your healthcare practitioner before you begin following The 14 Day Diet.

The purpose of this diet is to take everything that we’ve learned and distill it into a set of very simple principles that will allow you to lose fat and regain your health in a way that is satisfying and sustainable.

Don’t be fooled by the simplicity of the diet however. We’ve found that complexity is what causes most people to fail and give up. Which is why, although the following pages will educate you on The 14 Day Diet’s philosophy based on hard nutritional biochemistry principals, it will be simple in nature to understand and implement.

In fact, The 14 Day Diet can be distilled into 3 simple “RULES”:

RULE #1 – Eat Fat Burning Foods Most Of The Time
RULE #2 – Boost Your Metabolism With Intermittent Cheat Days
RULE #3 – Detoxify Your Body Through Intermittent Fasting

For best results, take the time to read through this manual and then follow along to either the beginner, intermediate or advanced 14 Day Diet protocol.

We recommend starting with the beginner protocol and moving up as you consistently success with each cycle.

Let’s get started by teaching you how your body works and how eating more (not less) as long as it’s more of the right food will be the secret to your fat loss success!

Rule #1 – Eat Fat Burning Foods Most Of The Time

We all know that in order to burn fat and become lean that you need to eat fat burning foods most of the time, right? However… what are fat burning foods?

Most of the information out there is focused around reducing calories in order to burn fat. But that ignores 2 major hurdles that are also the 2 major reasons people fail on their diets. Those hurdles are:

Overcoming hunger cravings (I’ll show you the easy way to do this without willpower in a sec)
Low calories foods taste bad (I’ll show you how to eat delicious foods that taste amazing and leave you feeling fully satisfied!)

In The 14 Day Diet we completely ditch the idea of focusing on calories in and calories out and instead focus on optimizing your macronutrient ratios.

By doing this, you will put your body into fat burning mode all while feeling 100% full and satisfied without the need for willpower. How do you do this?

Well… the best way to make sure your foods are burning fat is by focusing on is balancing your ratio of Protein, Carbs and Fat in your diet. After all, we’ve found through over a decade of diet experimentation that the amount you eat of each of these macronutrients is more important than how much you eat overall.

Let me explain a little more about what each macronutrient does in your body and why balancing the ratio you eat of them is so important for developing a fat burning metabolism without feeling hungry.

If you’re looking for what specific foods are fat burning foods, then skip ahead to that section.

The Carb Facts

Carbs are like rocket fuel for your body. They give you quick energy and are the main fuel source for high power output activities like intense physical exercise or sprint like activities.

However… eating too many carbs causes an elevation in blood sugar levels which makes it difficult to burn fat (more on this in a second). In addition, when blood sugar goes up it eventually has to come down. And when it does, you’ll experience cravings for more carbs which can cause a vicious hunger cycle.

Finally… in nature, the only place carbs are readily available to eat is in fruit. Which… inherently limited our ability to get carbohydrates in our diet in the quantities we are getting them today. In fact, the world we live in today gives us nearly unlimited access to carbs in different forms which we believe is the #1 cause behind almost every disease including obesity, diabetes, heart disease, alzheimers, etc.

But don’t worry, I’m not gonna tell you to avoid carbs all together. In fact, I’ll show you how to properly cycle and time your carbs so that you lose fat quickly and efficiently and maximize the results you get from your workouts all while being able to eat pizza, pasta, sweets and anything else you desire!

The Protein Facts

There’s not a single diet system in the world that demonizes protein for it’s fattening effects. There’s 2 good reason for this though.

First… is that protein is the literal building blocks of your muscle tissue and helps you recover faster from your workouts. This means that protein is a 100% necessity for anyone who exercises. But there’s something that protein does better than the other macronutrients that makes it nearly magical.

You see… your hunger cravings are regulated by a number of hormones and peptides in your body. A few being leptin, ghrelin and also PYY. These hormones effectively regulate your appetite. And guess what? Increased carb consumption reduces the effects that these “hunger hormones/peptides” have in your body making you feel more hungry.

However… protein consumption increases the prevalence and effectiveness of these hormones and peptides making you feel less hungry. The bottom line is… if you’ve been searching for a way to be less hungry without willpower, protein is your answer! I’ll show you how to properly time your protein intake in a sec to make sure you get the best hunger reducing effects possible!

The Fat Facts

Fats have been the most demonized macronutrient for the past few decades and all because one study called “The China Study” claimed that the people who ate the most fat were the fattest. What they didn’t tell you was that “Fat” in this study was categorized by eating foods like pizza, ice cream chocolate cake etc. which are all foods high in processed carbs and sugars as well.

But this brings up a great point that will help you understand why eating foods that have both fat and processed carbs and sugars are so bad. You see… your body was designed with 2 different ways of utilizing energy.

The first way is what I call “The Sugar Burning Metabolism” and is based on your body using glucose (sugar and carbs) for fuel. When you have glucose in your body from consuming sugar and carbs, your body will always preferentially be in “Sugar Burning Mode”. This is because fat is a better fuel for long duration activities while carbs deliver greater short term energy.

Try to think of fat as unleaded gas vs. carbs being rocket fuel as I mentioned above. And… your body will always burn rocket fuel (carbs & sugar) if you have it in your system. What this all means is… when you eat foods that contain both carbs and fat, your body will burn the carbs that it can, store all the fat for later (on your belly, love handles thighs etc.). From there, any excess carbs that aren’t used and aren’t stored in your muscles or liver for later use are converted into triglycerides (fat) and also stored on your body.

As you can see, eating carbs combined with fat is the easiest way to cause weight gain. Couple that with the reduced effects of your “hunger hormones/peptides” and your blood sugar crashes and you’ll see exactly why most people get trapped in a cycle of feeling hungry, having low energy and never being able to lose weight.

However… there is a second way your body utilizes energy which I call “The Fat Burning Metabolism” and is based on your body using fat as its main fuel source rather than glucose.

You see.. when you reduce your carbohydrate intake low enough and eat more fat for fuel, your body will switch from using rocket fuel (carbs & sugar) and begin using it’s stores of unleaded (fat) instead.

When this happens, your body will begin to use the foods you eat, along with unwanted fat from all of your problem areas as fuel and can often cause dramatic weight loss within just a few days/weeks.

And if you’re worried about an increase to your fat intake causing greater risk for disease, then you need to know the truth… that fat is NOT unhealthy as long as it is healthy fats. But what kind of fat is healthy to eat?

The short technical answer is… natural fats from real foods, with a low chance for rancidity that help to balance your omega 3:6 ratio.

Let me unpack that a little. You see… the #1 concern for eating too much fat is a worry about increasing your risk for heart disease. As I mentioned above, if you avoid eating fats and carbs together, you’ll avoid obesity and your overall risk for heart disease will be significantly lower than the average man/woman.

However… there are fats that cause heart disease as well as fats that are benign to your heart or can even improve heart health and function.

The fats that cause heart disease are fats that convert into small dense LDL particles. In fact, did you know that small dense LDL particles are 3 times more likely to cause plaque buildup in your arteries than “fluffy” buoyant LDL particles?

Even more, the fats that tend to form small dense LDL particles are often high in Omega 6 fatty acids which when not in balance with your consumption of Omega 3 fatty acids can cause inflammation throughout your body.

So… what fats cause the formation of small dense LDL particles?

The biggest culprit by far are trans fats (hydrogenated oils), industrial seed oils and fats that have the potential to go rancid. Oils like canola oil, vegetable oil, soybean oil, corn oil, safflower oil, sesame oil, etc. should be avoided at all costs! Also, oils that are not heat stable or have a propensity for going rancid should also be avoided as they can cause inflammation and damage to your arteries if eaten. But what about saturated fats?

Turns out, saturated fats aren’t unhealthy for you after all. Particularly if they come from high quality sources. The reason for this is that saturated fats are highly heat stable, making them easy to cook with as well as have a very long natural shelf life. In fact, foods like grass fed beef have twice the amounts of Omega 3 fats as conventional beef.

The bottom line is… fats are not bad for you and eating more fat may be the answer you need to finally lose the fat that you have stuck on your body right now. I’ll explain how to approach eating more fats while losing weight and increasing your health in a sec, but first let me bring all of this information together.

Conclusion

Now that you know more about protein, carbs and fat and what they actually do in your body. You should be sold on the idea of reducing your carb & sugar intake and increasing your protein and fat intake in order to turn your “Fat Burning Metabolism” on so you can finally melt the problem fat off your body, right? Well… before you go all gung-ho, there is a downside to constantly eating few carbs.

First of all is the fact that you will only stick to diets that satisfy your needs. I don’t know about you but the thought of never eating my favorite carbs again sounds not just sad but impossible to me.

And… while your metabolism will adapt and you will begin to feel more energy and focus from being on a low carb diet, often times people will lose the ability to perform well during high intensity exercise or sprint like activities.

This simply happens because the available amount of rocket fuel (carbs & sugar) stored in your muscles and liver has been depleted. When this happens you simply don’t have the same amount of energy to be able to bring your all to an intense and difficult workout.

Furthermore, a significant number of people who go on exclusively low carb diets will experience negative effects to their hormones which can contribute to weight gain and low energy. The bottom line is that eating low carb forever is probably not a good idea and is also not realistic for most people.

In the upcoming pages, I’ll explain exactly how The 14 Day Diet works and how you can use the information above to be able to lose fat faster than you ever thought possible. Before I get to how The 14 Day Diet works though, let me explain to you RULE #2 which solves the problem of you running out of rocket fuel for your workouts, boosts your metabolic hormones and allows you to eat all of your favorite foods all while having zero guilt.

Rule #2 – Boost Your Metabolism With Intermittent Cheat Days

As you probably got from the last chapter, we believe that the best and fastest way to reduce your body fat is by cutting carbs and increasing your protein and fat intake. However, I did mention that there is are 3 BIG problems with following a traditional low carb diet.

These problems are:

1.) Success on a diet is determined by satisfaction. If you aren’t satisfied by what you eat, you will eventually quit. Not eating carbs ever again is probably impossible for most people so low carb for life should be considered nearly impossible for most people.

2.) When you eat low carb, your body will eventually deplete itself of glycogen stores in your liver and muscles. When this happens your ability to perform high intensity exercises and sprint like activities greatly diminishes. This leaves you unable to bring your all during workouts causing you to see worse results from your exercise routine.

3.) For many people, eating low carb can cause negative effects to your hormones which can contribute to weight gain and low energy. This seems to be even worse for people who exercise intensely.

So… what’s the solution?

Intermittent Cheat Days

By adding in a cheat day once in awhile, you’ll scratch the itch of eating your favorite sweets, carbs and other favorite foods. This will keep you satisfied and allow you to make The 14 Day Diet your own personal nutritional philosophy rather than just another diet that you follow.

In addition, most cheat foods are high in carbs & sugar. Which, when coupled with a workout and low glycogen stores can mostly be shuttled to your muscles and liver for later use during your other workouts.

This means that intermittently eating cheat foods will help you get better results from your exercise routine by giving you more energy when you really need it during a hard workout.

Next, intermittently increasing your calorie intake especially in the form of carbs has been shown to boost your metabolism. The easy way to think about this is that when you eat low carb, your body will be burning that unleaded fuel (fat) at a slow to medium rate. But when you over consume calories and carbs, you metaphorically splash rocket fuel (carbs & sugar) on the flames making the fire burn hotter for a period of time.

Finally, periodically increasing your carb intake has been shown to boost the mother of all fat burning hormones, testosterone, while also reducing the levels of the fat storing stress hormone cortisol. This can help you lose fat significantly faster, especially problem fat that you’ve had a hard time getting rid of in the past.

This happens because cortisol and testosterone seem to have a direct relationship with each other. As cortisol goes up, testosterone goes down.

And, while increasing your insulin levels on a daily basis can cause you to store more body fat, increased insulin levels seems to have a cortisol lowering effect on your body. Overall it looks like this:

Intermittent Cheat Day = Insulin Up = Cortisol Down = Testosterone Up

This is EXTREMELY important to note as higher testosterone levels in both men and women have been associated with:

Reduced Body Fat
Increased Lean Muscle Mass
Increased Strength
Increased Sex Drive
Increased Energy & Focus
Increased Motivation
Better Sleep
And More!

And to think… all you have to do to be satisfied with your diet, increase your drive, energy and motivation during your workouts and optimize your fat loss hormones is to eat your favorite foods!

But you can’t just have a free for all every day. In just a second I’ll share with you how to combine balancing your macronutrient ratios with intermittently cheating on your diet so that you can get the fastest and most sustainable fat loss results possible. But first, let me address RULE #3 which will make sure you achieve the absolute best health and weight loss possible.

RULE #3 – Detoxify Your Body Through Intermittent Fasting

How would you like to:

Increase Your Happiness
Burn Fat Off Your Trouble Spots
Protect Yourself Against Cancer
Reduce Cholesterol And Your Risk Of Heart Disease
Detoxify Your Entire Body
Rebuild Your Immune System
Slow The Aging Process
Reverse Diabetes
And Increase Your Lifespan

Without having to do anything?

Enter Intermittent Fasting

Fasting has been around for thousands of years and was even touted as a “fix all” remedy by many cultures. Recently, it’s been gaining popularity again mostly because people have been studying it and the results are AMAZING!

When you periodically stop eating, your body is forced to find fuel to give you energy. As we mentioned before, your body flips into a “Fat Burning Metabolism” and begins to use your stored body fat for fuel. However… there’s even more benefit to intermittently fasting.

You see, when you enter into starvation mode, scientists have found that your body undergoes a detoxification process. While it is burning fat for fuel, it’s also seems to seek out old immune cells and damaged cells and use them for fuel. It’s your body’s natural system of “taking out the trash”.

Even more, the “hunger hormones/peptides” that I told you about earlier become more sensitive to the body making you less likely to overeat after you fast intermittently.

Finally, the only way scientists have found to increase lifespan is through calorie reduction. Intermittent Fasting is a great way to trigger the same starvation response and receive the same benefits of a calorie reduced diet without having to deprive yourself daily.

And the best part is… you literally don’t have to do anything but not eat, and you’ll get all of the amazing results I listed above!

By now you’re probably wondering how all 3 of these RULES will work together in order to create The 14 Day Diet. In the next chapter I’ll tell you exactly how you can combine low carb eating with intermittent fasting and cheating so you can get the fastest fat loss results possible!

HOW THE 14 DAY DIET WORKS

Now that you know the 3 rules of The 14 Day Diet:

RULE #1 – Eat Fat Burning Foods Most Of The Time
RULE #2 – Boost Your Metabolism With Intermittent Cheat Days
RULE #3 – Detoxify Your Body Through Intermittent Fasting

It’s time to explain why we call this “The 14 Day Diet”.

You see, The 14 Day Diet is really just that. It’s a diet cycle that consists of 3 different types of days that you follow for just 14 days. Then… you can repeat the 14 day cycle over and over again until you get to your desired level of leanness. After that, you can switch to a 7 day cycle which I’ll explain at the end of this book.

For now, here’s how the 14 day diet works:

12 – Fat Burning Foods Days
1 – Intermittent Cheat Day
1 – Intermittent Fasting Day

It’s really that simple… and YES! It’s EXTREMELY effective!

Just follow along to The 14 Day Diet for two weeks and you’ll see the results for yourself. In fact, you’ll see results that are powerful enough that it will motivate you to go for 14 more days and hopefully repeat many times!
I myself have made The 14 Day Diet a lifestyle choice as it’s helped me to lose 30lbs and get into the best shape of my life!

I’ll explain the fat burning foods you should be eating, the fat storing foods you should be avoiding as well as give you beginner, intermediate and advanced 14 Day Diet Protocols to get you from where you are right now to as lean as you want to get.

STUFF TO HAVE

MEATS AND PROTEINS

Steak
Ground beef
Turkey
Lamb
Eggs
Chicken (light and dark meat)
Shrimp
Lobster and other shellfish
Pork
Bacon
Ground lamb

VEGGIES

Zucchini
Kale
Broccoli
Green beans
Cabbage
Cauliflower
Mushrooms
Arugula
Spinach
Asparagus
Broccoli rabe
Celery
Snow peas
Bell peppers
Onion
Brussels sprouts
Artichoke
Eggplant

FRUITS

Avocados
Olives

LOW CARB DAIRY

Greek yogurt
Heavy whipping cream
Mayonnaise (homemade)
Cottage cheese
Sour cream
Marscarpone
Creme fraice
Blue cheese
Cheddar
Parmesan
Feta
Swiss
Other hard cheeses

NUTS AND SEEDS

Macadamia nuts
Brazil nuts
Pecans
Almonds
Cashews
Pistachios
Hazelnuts
Pine nuts
Sunflower seeds
Peanuts

SPICES AND HERBS

Cayenne pepper
Chili powder
Cinnamon
Oregano
Basil
Cilantro
Parsley
Rosemary
Thyme

FATS

Fatty fish
Non-hydrogenated animal (eg. Bacon) fat
Lard
Tallow
Butter
Ghee
Coconut butter
Cocao butter
Olive oil
Avocado oil
MCT oil
Macadamia oil

BEVERAGES

Water (try to drink 1oz per 2 lbs of bodyweight)
Broth (chicken, beef, etc.)
Coffee (black with a splash of heavy cream)
Tea (hot or iced, use Stevia for sweetener)
Sparkling water (add lemon, mint, cucumber, etc. For natural flavor)
Sparkling drinks (La Croix, Pellegrino, Perrier, etc.)

STUFF TO AVOID

MEATS AND PROTEINS

Luncheon meats with excessive sugar
Hot dogs
Vienna sausages

VEGGIES

Carrots
Beetroot
Rutabaga
Celeriac
Sweet potato
Parsnips
Potatoes
Yams
Yucca
Corn

FRUITS

Bananas
Pineapples
Papaya
Apples
Oranges
Grapes
Mangoes
Tangerines
Watermelon
All fruit juices
Smoothies
Dried fruits (eg. Raisins, dates)
Fruit syrups
Fruit concentrates

LEGUMES

Kidney beans
Chickpeas
Black beans
Lentils
Green peas
Lima beans
Pinto beans
White beans
Cannelloni beans
Fava beans
Black eyed peas

DAIRY

Cheese spreads
Coffee creamers
Commercial milk replacements
Milk
Shredded cheeses
Fat-free butter substitutes
Low fat cream cheese
Low fat whipped toppings
Fat free or low fat yogurt
Half and half

FATS

Sunflower oil
Safflower oil
Cottonseed oil
Canola oil
Soybean oil
Corn oil
Trans fats such as butter substitutes
Margarine

SWEETS

Honey
Agave
Maple syrup
Raw sugar
Turbinado sugar
High-fructose corn syrup
Cane sugar
Sodas

BEVERAGES

Beer
Cider
Soda
Zero-calorie soda
Sweet wine
Cocktails
Spirits
Grain alcohol
Sparkling wines
Light beers
Champagne
Wine Coolers

THE BAD STUFF

There are 7 food categories that I focus on avoiding during my fat burning food days. It’s much easier to just eat off “The Good Foods” list in the last section, but I wanted to include what I call “The 7 Deadly Fat Storing Foods” so you could get a little more information as to why you should avoid them and what they can do to damage your health if you eat them too often. Also, try not to worry too much as you’ll still have your cheat days to enjoy these foods.

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The 7 Deadly Fat Storing Foods

ALCOHOL – The best place to start is with the most obvious. Although alcohol has been reportedly healthy in some studies as it relates to longevity, I’ve never had a single person not get spectacular results from eliminating alcohol consumption from their fat burning foods days. After all, it’s toxic to the body, is full of useless calories and is often combined with carbs making it a fat storing nightmare! If you absolutely can’t go without alcohol, 1 glass (5oz) of red wine in the evening is acceptable.

However, please ditch the beer, liquor and cocktails until your cheat day.

SWEETS & PROCESSED FOODS – The next most obvious food groups to eliminate are sweets & processed foods. Almost all sweets & processed foods that are boxed, bagged or frozen contain high amounts of industrial seed oils as well as carbs/sugars in conjunction with fat. As we explained in RULE #1 under Fats, eating foods like this will increase your risk for heart disease and cause you to store all of the fat content as well as the under-utilized glycogen (carbs & sugar) as fat on your body.

BAD OILS – As we mentioned under RULE #1 under fats, bad oils can cause the formation of small, dense LDL particles. These particles have been shown to be 3 times more likely to cause arterial plaque buildup than buoyant HDL particles. Even worse, bad oils can cause inflammation throughout your body which can contribute to the formation of many major diseases and can reduce your overall immune function.

HIGH CARB DAIRY – Although we do include low carb dairy in “The Good Foods” section for people who tolerate dairy well. We exclude high carb dairy from this list as it can cause high blood sugar and is often paired with fats making it a fat-storing cocktail.

GRAINS – Although some grains if properly prepared can be healthy if properly prepared, all grains are carbohydrates. As you now know, this can have an elevating effect on your blood sugar. Furthermore, many grains can be difficult to digest – especially for people who have already have digestive issues. They can also cause inflammation in your GI tract which can decrease your ability to digest food as well as inhibit your immune system’s ability to function properly.

LEGUMES – Just like grains, there are some legumes that, when properly prepared, can be healthy. However, also like grains, all legumes are high in carbohydrates which can cause blood sugar elevations. Finally, they also can cause inflammation in your GI tract which can decrease your ability to digest food as well as inhibit your immune system’s ability to function properly.

SUGARY FRUITS – Perhaps the most controversial food on this list is sugary fruits. Although fruit contains lots of health vitamins, it also contains lots of fast burning sugars. This can cause elevated blood sugar levels which you now know is the cause behind obesity and many common diseases. Even more, much of the sugar content in fruits is what’s called fructose.

Unfortunately, fructose unlike most other sugars, can’t be stored in muscle tissue for later use. What this means is that any sugary fruits you eat that contain fructose will be more likely to store as body fat due to the fact that you can’t store fructose effectively.

Now that you know “The Good Foods” to eat on your fat burning foods days as well as “The 7 Deadly Fat Storing Foods” that you’ll want to avoid on an day other than your cheat day, it’s time to go over the beginner, intermediate and advanced protocols for applying The 911 Diet.

PROTOCOLS

Here are just a few short descriptions of each protocol so you can determine which works best for you. Know that these do get more difficult, so if you are unsure of where to start, just follow the beginner protocol and you will be good to go.

The Beginner Protocol

Everyone should start with The 14 Day Diet Beginner Protocol. This protocol consists of 12 days of 3 low carb meals per day, 1 cheat day with 3 full cheat meals and then one intermittent fasting day where you skip breakfast or breakfast and lunch. If after 14 days you were easily able to stick to this protocol, feel free to repeat The Beginner Protocol or move onto The Intermediate Protocol.

The Intermediate Protocol

The 14 Day Diet Intermediate Protocol removes one meal from each day further increasing the fat loss benefits you’ll get from activating your “Fat Burning Metabolism”. It also removes your lunchtime cheat meal reducing any harmful effects of an all day binge session. If after 14 days you were easily able to stick to this protocol, feel free to repeat The Intermediate Protocol, move back to The Beginner Protocol or move onto The Advanced Protocol.

The Advanced Protocol

The 14 Day Diet Advanced Protocol brings your daily meals down to just one evening meal further increasing the fat loss benefits you’ll get from activating your “Fat Burning Metabolism”. It also brings your cheat day down to just one cheat meal reducing any harmful effects of an all day binge session. Finally, it removes all foods from the intermittent fasting day.

Make no mistake that this is a tough variation of The 14 Day Diet and should not be done without the permission of your healthcare provider. If after 14 days you were easily able to stick to this protocol, feel free to repeat The Advanced Protocol or move back to The Intermediate or Beginner Protocol.

The Maintenance Protocol

Once you achieve your desired level of leanness, you can follow The 7 Day Diet Maintenance Protocol to stay lean and healthy for the rest of your life! If after you find yourself slipping or gaining some pounds. Or… if you have the desire to get leaner than you currently are, simply go back to the Beginner, Intermediate or Advanced Protocol so you can start to see the fat melt off even faster!

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Day 1 (Fat Burning Foods)

BREAKFAST – Protein & Fat Meal OR Protein & Fat Snack
LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack
DINNER – Protein & Fat + Veggies Meal

Day 3 (Fat Burning Foods)

BREAKFAST – Protein & Fat Meal OR Protein & Fat Snack
LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack
DINNER – Protein & Fat + Veggies Meal

Day 3 (Fat Burning Foods)

BREAKFAST – Protein & Fat Meal OR Protein & Fat Snack
LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack
DINNER – Protein & Fat + Veggies Meal

Day 4 (Fat Burning Foods)

BREAKFAST – Protein & Fat Meal OR Protein & Fat Snack
LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack
DINNER – Protein & Fat + Veggies Meal

Day 5 (Fat Burning Foods)

BREAKFAST – Protein & Fat Meal OR Protein & Fat Snack
LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack
DINNER – Protein & Fat + Veggies Meal

Day 6 (Fat Burning Foods)

BREAKFAST – Protein & Fat Meal OR Protein & Fat Snack
LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack
DINNER – Protein & Fat + Veggies Meal

Day 7 (Fat Burning Foods)

BREAKFAST – Protein & Fat Meal OR Protein & Fat Snack
LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack
DINNER – Protein & Fat + Veggies Meal

Beginner Protocol

Day 8 (Fat Burning Foods)
BREAKFAST – Protein & Fat Meal OR Protein & Fat Snack
LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack
DINNER – Protein & Fat + Veggies Meal

Day 9 (Fat Burning Foods)

BREAKFAST – Protein & Fat Meal OR Protein & Fat Snack
LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack
DINNER – Protein & Fat + Veggies Meal

Day 10 (Fat Burning Foods)

BREAKFAST – Protein & Fat Meal OR Protein & Fat Snack
LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack
DINNER – Protein & Fat + Veggies Meal

Day 11 (Fat Burning Foods)

BREAKFAST – Protein & Fat Meal OR Protein & Fat Snack
LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack
DINNER – Protein & Fat + Veggies Meal

Day 12 (Fat Burning Foods)

BREAKFAST – Protein & Fat Meal OR Protein & Fat Snack
LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack
DINNER – Protein & Fat + Veggies Meal

Day 13 (Intermittent Cheating)

BREAKFAST – Cheat Meal
LUNCH – Cheat Meal
DINNER – Cheat Meal

Day 14 (Intermittent Fasting)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Protein & Fat + Veggies Meal
*Repeat Or Move To The Intermediate Protocol

Intermediate Protocol

Day 1 (Fat Burning Foods)

BREAKFAST OR LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack

DINNER – Protein & Fat + Veggies Meal

Day 2 (Fat Burning Foods)

BREAKFAST OR LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack

DINNER – Protein & Fat + Veggies Meal

Day 3 (Fat Burning Foods)

BREAKFAST OR LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack

DINNER – Protein & Fat + Veggies Meal

Day 4 (Fat Burning Foods)

BREAKFAST OR LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack

DINNER – Protein & Fat + Veggies Meal

Day 5 (Fat Burning Foods)

BREAKFAST OR LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack

DINNER – Protein & Fat + Veggies Meal

Day 6 (Fat Burning Foods)

BREAKFAST OR LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack

DINNER – Protein & Fat + Veggies Meal

Day 7 (Fat Burning Foods)

BREAKFAST OR LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack

DINNER – Protein & Fat + Veggies Meal

Day 8 (Fat Burning Foods)

BREAKFAST OR LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack

DINNER – Protein & Fat + Veggies Meal

Day 9 (Fat Burning Foods)

BREAKFAST OR LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack

DINNER – Protein & Fat + Veggies Meal

Day 10 (Fat Burning Foods)

BREAKFAST OR LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack

DINNER – Protein & Fat + Veggies Meal

Day 11 (Fat Burning Foods)

BREAKFAST OR LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack

DINNER – Protein & Fat + Veggies Meal

Day 12 (Fat Burning Foods)

BREAKFAST OR LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack

DINNER – Protein & Fat + Veggies Meal

Day 13 (Intermittent Cheating)

BREAKFAST – Cheat Meal
LUNCH – DON’T EAT
DINNER – Cheat Meal

Day 14 (Intermittent Fasting)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Protein & Fat + Veggies Meal
*Repeat Or Move To The Beginner Or Advanced Protocol

Advanced Protocol

Day 1 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Protein & Fat + Veggies Meal

Day 2 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Protein & Fat + Veggies Meal

Day 3 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Protein & Fat + Veggies Meal

Day 4 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Protein & Fat + Veggies Meal

Day 5 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Protein & Fat + Veggies Meal

Day 6 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Protein & Fat + Veggies Meal

Day 7 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Protein & Fat + Veggies Meal

Day 8 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Protein & Fat + Veggies Meal

Day 9 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Protein & Fat + Veggies Meal

Day 10 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Protein & Fat + Veggies Meal

Day 11 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Cheat Meal

Day 12 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Protein & Fat + Veggies Meal

Day 13 (Intermittent Cheating)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Protein & Fat + Veggies Meal

Day 14 (Intermittent Fasting)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – DON’T EAT
*Repeat Or Move Back To The Intermediate Or Beginner Protocol

Maintenance Protocol

Day 1 (Fat Burning Foods)

BREAKFAST – Protein & Fat Meal OR Protein & Fat Snack
LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack
DINNER – Protein & Fat + Veggies Meal

Day 2 (Fat Burning Foods)

BREAKFAST – Protein & Fat Meal OR Protein & Fat Snack
LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack
DINNER – Protein & Fat + Veggies Meal

Day 3 (Fat Burning Foods)

BREAKFAST – Protein & Fat Meal OR Protein & Fat Snack
LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack
DINNER – Protein & Fat + Veggies Meal

Day 4 (Fat Burning Foods)

BREAKFAST – Protein & Fat Meal OR Protein & Fat Snack
LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack
DINNER – Protein & Fat + Veggies Meal

Day 5 (Fat Burning Foods)

BREAKFAST – Protein & Fat Meal OR Protein & Fat Snack
LUNCH – Protein & Fat + Optional Veggies Meal OR Protein & Fat Snack
DINNER – Protein & Fat + Veggies Meal

Day 6 (Intermittent Cheating)

BREAKFAST – Cheat Meal
LUNCH – Cheat Meal
DINNER – Cheat Meal

Day 7 (Intermittent Fasting)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Protein & Fat + Veggies Meal
*Repeat Or Move To One Of The Other Protocols

MEAL PLANS

Example Week – Beginner Protocol

Day 1 (Fat Burning Foods)

BREAKFAST – Keto Waffles OR 2 eggs+½ avocado
LUNCH – Slow Cooker Turkey Stuffed Meatballs OR SNACK – Turkey, Bacon
Ranch Pinwheels
DINNER – Pesto Chicken

Day 2 (Fat Burning Foods)

BREAKFAST – Breakfast Sausage OR SNACK – Sliced turkey+handful
almonds
LUNCH – Middle Eastern Chicken Salad OR SNACK – Cinnamon Chocolate
Chia Pudding
DINNER – Lamb Barbacoa

Day 3 (Fat Burning Foods)

BREAKFAST -Breakfast Hash OR Bacon+2 eggs
LUNCH – Ranch Burger Salad OR “Granola” Bars
DINNER – Slow Cooker Mexican Soup

Day 4 (Fat Burning Foods)

BREAKFAST – Mexican Omelet OR 2 eggs+½ avocado
LUNCH – Egg Salad OR SNACK – Turkey, Bacon Ranch Pinwheels
DINNER – Pizza Stuffed Peppers

Day 5 (Fat Burning Foods)

BREAKFAST – Breakfast Casserole OR Leftover meat+½ avocado
LUNCH – Enchilada Bowls OR SNACK – Cheese Chips
DINNER – One Pan Sausage and Veggies

Day 6 (Fat Burning Foods)

BREAKFAST – Monster Smoothie OR SNACK – Leftover breakfast casserole
LUNCH – Caprese Grilled Chicken OR SNACK – Low Carb Crackers
DINNER – Zucchini Enchiladas

Day 7 (Fat Burning Foods)

BREAKFAST – Quick Frittata OR SNACK – Monster Smoothie
LUNCH – Bacon, Chicken Lettuce Wraps OR SNACK – Sliced chicken + handful macadamia nuts
DINNER – Cheesy Steak Roll Up

Day 8 (Fat Burning Foods)

BREAKFAST – Pesto Bacon and Eggs OR SNACK – Turkey+handful almonds
LUNCH – Egg Roll Bowls OR SNACK – Cheese Chips
DINNER – Thai Green Curry Salmon

Day 9 (Fat Burning Foods)

BREAKFAST – Chorizo Kale Muffins OR SNACK – Deviled Eggs
LUNCH – Philly Cheese Steak Bowl OR SNACK – Sliced turkey + handful cashew nuts
DINNER – Slow Cooker Beef Short Ribs

Day 10 (Fat Burning Foods)

BREAKFAST – Cauliflower Hash Browns OR SNACK – Turkey+handful nuts
LUNCH – Cucumber Salad OR SNACK – Cinnamon Granola
DINNER – Shrimp Scampi Over Zoodles

Day 11 (Fat Burning Foods)

BREAKFAST – Breakfast Sausage OR SNACK – Zucchini Parmesan Chips
LUNCH – Egg Salad OR SNACK – Sliced chicken + handful nuts
DINNER – Pizza Stuffed Peppers

Day 12 (Fat Burning Foods)

BREAKFAST – Keto Waffles OR SNACK – Turkey+handful almonds
LUNCH – Enchilada Bowls OR SNACK – Low Carb Crackers
DINNER – Cottage Pie

Day 13 (Intermittent Cheating)

BREAKFAST – Cheat Meal
LUNCH – Cheat Meal
DINNER – Cheat Meal

Day 14 (Intermittent Fasting)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Bun-Less Burger

Example Week – Intermediate Protocol

Day 1 (Fat Burning Foods)

BREAKFAST OR LUNCH – Keto Waffles OR SNACK – 2 eggs+½ avocado
DINNER – Pesto Chicken

Day 2 (Fat Burning Foods)

BREAKFAST OR LUNCH – Breakfast Sausage OR SNACK – Cinnamon
Chocolate Chia Pudding
DINNER – Lamb Barbacoa

Day 3 (Fat Burning Foods)

BREAKFAST OR LUNCH -Breakfast Hash OR SNACK – Bacon+2 eggs
DINNER – Slow Cooker Mexican Soup

Day 4 (Fat Burning Foods)

BREAKFAST OR LUNCH – Mexican Omelet OR SNACK – Turkey, Bacon
Ranch Pinwheels
DINNER – Pizza Stuffed Peppers

Day 5 (Fat Burning Foods)

BREAKFAST OR LUNCH – Breakfast Casserole OR SNACK – Cheese Chips
DINNER – One Pan Sausage and Veggies

Day 6 (Fat Burning Foods)

BREAKFAST OR LUNCH – Monster Smoothie (57) OR SNACK – Low Carb
Crackers
DINNER – Zucchini Enchiladas

Day 7 (Fat Burning Foods)

BREAKFAST OR LUNCH – Quick Frittata OR SNACK – Monster Smoothie
DINNER – Cheesy Steak Roll Up

Day 8 (Fat Burning Foods)

BREAKFAST OR LUNCH – Pesto Bacon and Eggs OR SNACK – Cheese Chips
DINNER – Thai Green Curry Salmon

Day 9 (Fat Burning Foods)

BREAKFAST OR LUNCH – Chorizo Kale Muffins OR SNACK – Deviled Eggs
DINNER – Slow Cooker Beef Short Ribs

Day 10 (Fat Burning Foods)

BREAKFAST OR LUNCH – Cauliflower Hash Browns OR SNACK – Turkey+handful nuts
DINNER – Shrimp Scampi Over Zoodles

Day 11 (Fat Burning Foods)

BREAKFAST OR LUNCH – Breakfast Sausage OR SNACK – Zucchini Parmesan Chips
DINNER – Pizza Stuffed Peppers

Day 12 (Fat Burning Foods)

BREAKFAST OR LUNCH – Keto Waffles OR SNACK – Turkey+handful almonds
DINNER – Cottage Pie

Day 13 (Intermittent Cheating)

BREAKFAST – Cheat Meal
LUNCH – DON’T EAT
DINNER – Cheat Meal

Day 14 (Intermittent Fasting)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Bun-Less Burger

Example Week – Advanced Protocol

Day 1 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Pesto Chicken

Day 2 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Lamb Barbacoa

Day 3 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Slow Cooker Mexican Soup

Day 4 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Pizza Stuffed Peppers

Day 5 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – One Pan Sausage and Veggies

Day 6 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Zucchini Enchiladas

Day 7 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Cheesy Steak Roll Up

Day 8 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Thai Green Curry Salmon

Day 9 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Slow Cooker Beef Short Ribs

Day 10 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Shrimp Scampi Over Zoodles

Day 11 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Pizza Stuffed Peppers

Day 12 (Fat Burning Foods)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Cottage Pie

Day 13 (Intermittent Cheating)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – Cheat Meal

Day 14 (Intermittent Fasting)

BREAKFAST – DON’T EAT
LUNCH – DON’T EAT
DINNER – DON’T EAT

BREAKFASTS

Breakfast Sausage
Keto Waffles
Breakfast Casserole
Monster Smoothie
Breakfast Stuffed Peppers
Quick Frittata
Pesto Bacon and Eggs
Chorizo Stuffed Kale Muffins
Breakfast Hash
Mexican Omelet
Almond and Cream Cheese Pancakes
Bacon and Egg Fat Bombs
Cauliflower Hash Browns

BREAKFAST SAUSAGE

Prep time 10 minutes | Cook time 10 minutes | Makes 8 patties

1 pound ground pork
1 teaspoon rubbed sage
½ teaspoon smoked paprika
1 teaspoon sea salt
¾ teaspoon pepper

Instructions

Combine spices in a small bowl. Add to the ground pork and mix until combined.
Divide the pork mixture into 8 even portions and form into patties.
Cook the patties in a pan over medium-low heat until browned and cooked though.

KETO WAFFLES

Prep time 10 minutes | Cook time 10 minutes | Makes 2 waffles

1 large egg
½ cup almond flour
2 teaspoon stevia
½ teaspoon gluten-free baking powder
¼ teaspoon sea salt
2 tablespoon almond butter
2 tablespoon butter or coconut oil
¼ cup heavy cream
½ teaspoon vanilla extract

Instructions

Preheat waffle iron to high. Grease lightly.
In a large bowl, combine dry ingredients: almond flour, stevia, baking powder, salt and set aside.
In a small bowl, melt the butter and the almond butter together. Whisk together and add the butter to the dry flour bowl.
Lastly, add the egg, heavy cream, and vanilla extract to the batter and mix well.
Pour the batter into the waffle iron and cook to your preference.

Tip: Opening the waffle iron too early can tear your waffle. If your waffle iron does not have an indicator light, wait until the waffle has stopped steaming before you open it. Cook your waffles a little longer if you prefer them crispy.

BREAKFAST CASSEROLE

Prep time 5 minutes | Cook time 40 minutes | 9 servings

1 pound breakfast sausage
6 cloves garlic
12 eggs
½ cup heavy cream
2 cups cheddar cheese
2 tablespoon fresh parsley
¼ teaspoon salt and pepper

Instructions

Preheat oven to 375˚F.
In a pan, cook the sausage on a medium-high heat until brown. Stir through minced garlic.
In a large bowl, whisk the eggs, heavy cream, half of the cheese, parsley, salt and pepper.
Grease the bottom of a 9×9-inch baking dish. Arrange the crumbled sausage evenly along the bottom of the pan.
Pour the egg mixture over the sausage and sprinkle the remaining cheese on top.
Bake for 30 minutes, until the eggs are cooked and cheese is melted and golden.

MONSTER SMOOTHIE

Prep time 5 minutes | Makes 1 smoothie

⅔ cup spinach
½ medium avocado
1 tablespoon MCT or coconut oil
1 teaspoon vanilla extract
½ teaspoon matcha powder
⅛ stevia or monk fruit sweetener
¼ cup heavy whipping cream
¼ cup water
5 ice cubes

Instructions

Add all the ingredients to a blender and blend until well combined.
Serve and enjoy.

BREAKFAST STUFFED PEPPERS

Prep time 5 minutes | Cook time 15 minutes | 4 servings

4 eggs
2 large bell pepper
½ cup shredded swiss cheese
4 tablespoon chives, fresh or dried
Salt and pepper

Instructions

Preheat the oven to 400˚F, line a baking sheet with foil or parchment paper and grease lightly.
Cut bell peppers in half and remove the seeds.
Place the peppers cut side up onto the baking sheet. Bake for 15 to 20 minutes until softened.
Place 1 tablespoon of cheese at the bottom of each pepper. Crack an egg on top, then sprinkle lightly with salt and pepper. Add another tablespoon of cheese around the edges, leaving some of the yolk visible in the center.
Bake for 15 to 20 minutes, until the egg whites are set. Finish with a light sprinkle of chives.

QUICK FRITTATA

Prep time 10 minutes | Cook time 10-20 minutes | 2 servings

6 large eggs
½ medium white onion
⅔ cup crumbled feta
⅔ cup cherry tomatoes
1 tablespoon ghee
2 tablespoon chives
1 tablespoon basil
Salt and pepper

Instructions

Preheat the oven to 400˚F.
Slice the onion into thin strips and sauté in a pan over medium-high heat until lightly browned.
Crack the eggs into a bowl and season with salt and pepper. Chop the chives and basil and fold into the eggs.
When the onions are brown, pour the eggs and cook until you see the edges turn opaque.
Top the frittata with the crumbled feta and halved cherry tomatoes. Place under the broiler and cook for 5 to 7 minutes or until the top is cooked and golden.

PESTO BACON AND EGGS

Prep time 5 minutes | Cook time 10 minutes| 1 serving

2 eggs
3 slices bacon
1 tablesppon extra virgin olive oil or ghee
⅓ medium avocado
Salt and pepper to taste
2 tablespoon pesto

Pesto:

⅓ cup almonds
1 large bunch basil
5 tablespoon extra virgin olive oil
5 tablespoon lemon juice
1 garlic clove, minced
½ teaspoon coconut aminos
Salt to taste

Instructions

Combine pesto ingredients into a food processor and blitz until everything is well incorporated, but the consistency is chunky.
Fry the bacon until crispy. Place on a paper towel to drain excess fat.
In another pan, melt 1 tablespoon of olive oil or ghee over medium-low heat and coat the bottom of the pan.
Crack the eggs into the pan. Sprinkle with salt and pepper and cook until the white has set and the yolk is runny.
Serve with sliced avocado, bacon and pesto to taste.

CHORIZO KALE MUFFINS

Prep time 10 minutes | Cook time 20-25 minutes | Makes 12 muffins

3½ ounces chorizo
3½ ounces chopped kale
6 eggs
½ cup cheddar cheese
Salt and pepper

Instructions

Preheat the oven to 375˚F.
Dice the chorizo and cook in a hot dry pan (there’s a lot of fat in chorizo, no oil is necessary). Cook for 1 to 2 minutes until it’s crisp.
Add kale and stir through. Remove from the heat and set aside.
Whisk with eggs and chorizo and kale.
Season with salt and pepper and mix until combined, then add the cheese.
Spoon the mixture evenly into a muffin tray.
Bake for about 20 to 25 minutes or until eggs are cooked.
Cool before serving.

BREAKFAST HASH

Prep time 10 minutes | Cook time 15 minutes | 1 serving

2 medium zucchini
2 slices bacon
½ small white onion
1 tablespoon ghee
1 tablespoon fresh parsley
1 large egg
Salt and pepper

Instructions

Cook diced and onion in a medium-high pan until cooked.
Dice the zucchini into medium pieces, add to the pan and cook for 10 to 15 minutes. When done, remove from the heat and add the chopped parsley.
Top the hash with ad fried egg and serve.

MEXICAN OMELET

Prep time 15 minutes | Cook time 10-15 minutes | 2 servings

2 large eggs
¼ cup chopped spinach
2 tablespoon heavy whipping cream
2 ounces chorizo
¼ cup shredded cheddar cheese
1 tablespoon sour cream
⅛ cup diced avocado
1 slice crumbled bacon
Salt and pepper

Instructions

Cook 2 ounces of chorizo in a pan over medium-high heat (chorizo is pretty fatty so you most likely won’t need oil).
In a bowl, whisk together the eggs, spinach, heavy cream and onions. In a separate pan, pour the egg mixture into a non-stick pan over medium heat.
When the eggs are firm, flip the omelette and cover to set the eggs.
Sprinkle cheese on the other side and cover until cooked.
Add the chorizo mixture to the folded omelette.
Top your finished omelette with sour cream, avocado, bacon and any left over chorizo.

ALMOND AND CREAM CHEESE PANCAKES

Prep time 3 minutes | Cook time 2 minutes | Makes 8 pancakes

½ cup + 1 tablespoon almond flour
½ cup full-fat cream cheese
4 eggs
½ teaspoon cinnamon
1 teaspoon stevia
A small amount of butter for frying

Instructions

Blend all the ingredients, except the butter, in a blender and blitz until smooth.
Spoon palm sized circles of batter into a non-stick skillet on medium-low.
Brown both sides flipping when bubbles form on the top.
Top with any desired toppings and serve.

BACON AND EGG FAT BOMBS

Prep time 15 minutes | Cook time 10 minutes | Makes 6 fat bombs

2 large eggs
¼ cup grass fed butter or ghee
¼ cup shredded cheese
2 tablespoons mayonnaise
4 slices of bacon
Salt and pepper

Instructions

Preheat the oven to 375 °F and line a baking tray with parchment paper. Lay the bacon strips flat on the parchment paper making sure they don’t overlap. Place the tray in the oven and cook for about 10 to15 minutes until golden brown.
Fill a saucepan with water and bring to a boil. Add the eggs and boil for 10 minutes. Remove and place in a bowl with cold water. Once cooled peel and remove the shells.
Cut the butter into small pieces and place in a large bowl. Cut the eggs into quarters, add to the bowl, and mash with a fork.
Add the mayonnaise,shredded cheese, salt and pepper to taste and mix well.
Place in the refrigerator for 20 to 30 minutes or until it’s solid.
Crumble the bacon into small pieces and place in a shallow dish. Remove the egg mixture from the fridge and mold it into 6 balls (you can use a spoon or an ice-cream scooper). Roll each ball in the bacon crumbles and place on a plate.
Eat immediately or store in the fridge in an airtight container for up to 5 days.

CAULIFLOWER HASH BROWNS

Prep Time 15 minutes | Cook Time 45 minutes | Makes 6 hash browns

3 cups grated cauliflower
1 large egg
¾ cup shredded cheddar cheese
¼ tsp paprika
¼ teaspoon garlic powder
Salt and pepper

Instructions

Preheat oven to 400˚F and line a baking sheet with parchment paper.
Grate entire head of cauliflower.
In a saute pan cook cauliflower until slightly soft. Remove from pan and place in paper towels. Ring out excess water.
Place cauliflower in a bowl and add remaining ingredients. Mix until thoroughly combined.
Form into six square shaped hash browns on place on baking sheet.
Bake for 15 to 20 minutes or until golden brown.
Let cool for 10 minutes to allow hash browns to firm up.
Serve warm and enjoy.

LUNCHES

Bacon Chicken Lettuce Wraps
Ranch Burger Salad
Caprese Grilled Chicken
Cucumber Salad
Egg Salad
Middle Eastern Chicken Salad
Slow Cooker Turkey Stuffed Meatballs
Enchilada Bowls
Chicken Club Avocados
Egg Roll Bowls
Philly Cheese Steak Bowl

BACON CHICKEN LETTUCE WRAPS

Prep time 10 minutes | 2 servings

8 strips of cooked bacon
2 cooked chicken breasts
2 roma tomatoes
16 leave romaine lettuce
1 teaspoon olive oil
8 slices provolone cheese
Salt and pepper

Instructions

Slice the tomatoes, precooked chicken and bacon.
Fill the lettuce leaves with sliced tomatoes and chicken.
Top with the bacon and season with salt and pepper. Fold, or wrap, and serve.

RANCH BURGER SALAD

Prep time 10 minutes | Cook time 6 minutes | 3 servings

12 ounces ground beef
1½ teaspoon Cajun seasoning
Salt and pepper

Dressing:

1 cup mayonnaise
½ cup sour cream
2 teaspoon dried parsley
1 teaspoon dried dill
1 teaspoon dried chives
½ teaspoon garlic powder
½ teaspoon onion powder
¼ cup unsweetened almond milk

To serve:

1 head romaine lettuce
6 cherry tomatoes
½ cup shredded cheese
½ cup red onions

Instructions

Shape the ground beef into 3, ¼-inch patties. Season them with salt, pepper and the Cajun seasoning.
Cook the patties in a pan on medium-high heat and 2 to 3 minutes on each side or until done.
For Dressing: Whisk all the ingredients together. Add the almond milk slowly until you reach the desired consistency.
Serve the burger patties on a bed of lettuce with sliced onion, sliced tomatoes, cheese and salad dressing to taste.

CAPRESE GRILLED CHICKEN

Prep time 5 minutes | Cook time 25 minutes | 6 servings

6 boneless, skinless chicken breasts
¼ cup balsamic vinegar
1 tablespoon butter
6 slices full-fat mozzarella cheese
1 tomato
6 large basil leaves

Instructions

Grill chicken breasts until cooked.
In a pan, reduce balsamic vinegar until thickened, stirring constantly. It should have reduced by half. Add the butter and whisk until the sauce has thickened. Set aside to cool.
Serve chicken topped with mozzarella, and a sliced of tomato.
Drizzle with the balsamic reduction and serve warm.

CUCUMBER SALAD

Prep time 10 minutes | 6 servings

2 English cucumbers
1 small onion
⅔ cup Greek yogurt
1 tablespoon lemon juice
2 tablespoons dill
Salt and pepper

Instructions

Peel and dice the cucumbers and onion and combine them in a bowl with salt and pepper.
In a cup, mix the Greek yogurt, minced garlic and lemon juice.
Coat the cucumbers and onion with the yogurt dressing.
Sprinkle the chopped dill over the cucumbers and stir until evenly mixed.
Serve with salt and pepper to taste.

EGG SALAD

Prep time 10 minutes | 4 servings

7 eggs
2 slices of bacon
1 stalk celery
1 tablespoon fresh parsley
⅓ cup mayonnaise
1 tablespoon dijon mustard
1 tablespoon lemon juice
1 head romaine lettuce
Salt and pepper

Instructions

Place the eggs in a medium saucepan, cover with 1-inch of water and bring to a boil. Boil the eggs for 10 minutes or until hard boiled. Allow to completely cool before peeling and dicing.
Cook bacon and crumble.
Cut the celery into small cubes and mix with chopped parsley. Mix with mayonnaise, lemon juice and mustard, then stir through diced eggs, chopped lettuce and crumbled bacon, leaving aside a small amount to sprinkle on top. Add salt and pepper to taste.

Tip: Remove cooked eggs from heat and place in cold water to stop the cooking process. This prevents the egg whites from becoming rubbery. Soaking the eggs in cold water will also make them easier to peel.

MIDDLE EASTERN CHICKEN SALAD

Prep time 20 minutes | Cook time 30 minutes | 1 serving

Marinade:

½ teaspoon paprika
¼ teaspoon cumin
½ teaspoon ground coriander
1 teaspoon olive oil
1 clove garlic
Zest of 1 lemon
1 tablespoon fresh lemon juice
1 tablespoon plain full-fat yogurt
Salt and pepper to taste

Salad:

1 chicken breast
½ cup baby kale
4-5 cherry tomatoes
2 tablespoon black olives
1 small red pepperl
⅓ avocado
1 small cucumber

Dressing:

1 ½ tablespoon olive oil
1 tablespoon fresh lemon juice
1 teaspoon coconut aminos
⅛ teaspoon apple cider vinegar
Salt and pepper

Instructions

Mix all the marinade ingredients together in a bowl and add the chicken breast. Coat in the marinade and set in the fridge for a few hours.
Preheat the oven to 375˚F and place the refrigerated chicken on a parchment paper lined baking sheet. Roast in the oven for 30 to 40 minutes until cooked and juices run clear.
Prepare the salad by chopping the tomatoes, avocado, olives, cucumber, kale and peppers and placing them in a small bowl. Keep them separate for now.
Prepare the dressing by mixing all the ingredients together in a small bowl.
When the chicken is cooked, remove from the oven and allow to rest for 3 minutes until cooled. Chop into small cubes and add to the salad. Add dressing to taste.

SLOW COOKER TURKEY STUFFED MEATBALLS

Prep time 20 minutes | Cook time 6 hours | 8 servings

2 eggs
½ cup grated Parmesan cheese
2 teaspoons Italian seasoning
Salt and pepper to taste
½ teaspoon garlic powder
2½ pounds ground turkey
8 ounces fontina cheese

Marinara sauce:

1 can crushed tomatoes
2 cloves minced garlic
1 tablespoon olive oil
2 teaspoon dried basil
1 teaspoon dried parsley
Salt and pepper

Instructions

For Meatballs: In a large bowl, whisk the eggs, cheese and seasonings together.
Add the ground turkey and mix until everything is combined (use your hands for this).
Roll the mixture into 24 individual meatballs and press 1 cube of the fontina into the center of each.
For Marinara sauce: Mix the oil, tinned tomatoes, chopped herbs and minced garlic in a bowl. Season with salt and pepper to taste.
Assemble for cooking: Pour enough sauce to cover the bottom of your slow cooker and add the meatballs on top. Cover the meatballs with the remaining sauce and cook on high for 3 hours.

Tip: For extra flavor, brown the meatballs in a pan before adding to slow cooker.

ENCHILADA BOWLS

Prep time 20 minutes | Cook time 20-30 minutes | Makes 4-6

2-3 chicken breasts
¾ cup red enchilada sauce
¼ cup water
¼ cup onion
14 ounces can green chilies
12 ounces of cauliflower rice
1 avocado
1 Roma tomato
sour cream to serve

Instructions

Heat a pan over medium-high heat and cook the chicken until lightly brown. Remove from the heat and allow to rest while simmering.
Add the enchilada sauce, chilies, onion and water. Reduce the heat to simmer and cover for 8 to 10 minutes or until onions have softened.
Add the chicken to the sauce and continue to simmer for an additional 10 minutes uncovered or until most of the liquid has reduced.
Serve on a bed of cauliflower rice, with sour cream, avocado and diced tomato.

CHICKEN CLUB AVOCADOS

Prep time 10 minutes | Makes 4 halves

6 ounces precooked chicken, cubed or diced
4 slices crumbled bacon
2 large avocados
Juice of 1 lime
¼ cup of mayonnaise
⅓ cup diced tomatoes
3 tablespoon cilantro
Salt and pepper

Instructions

Cut the avocados in half and remove the pits.
Scoop the meat from avocado, place in a bowl and mash until smooth.
Combine the mashed avocado with the mayo, salt, pepper and cilantro.
Add the diced chicken, bacon and lime juice. Combine until everything is well incorporated.
Serve the mixture spooned into the avocado shells, garnished with remaining bacon.

EGG ROLL BOWLS

Prep time 5 minutes | Cook time 15 min | Serves 4

1 pound ground pork
1 head cabbage
½ medium onion
1 tablespoon sesame oil
¼ cup soy sauce or liquid aminos
1 clove minced garlic
1 teaspoon ground ginger
2 tablespoon chicken broth
2 stalks green onions
Salt and pepper

Instructions

Brown the ground pork in large pan, or wok, over medium-high heat.
Mix the sesame, garlic and ground ginger together in a small bowl. Once the onions are brown, add the sauce mixture, finely chopped cabbage and chicken broth to the pan.
Continue cooking over medium heat until the broth has reduced.
Serve with sliced green onion and salt and pepper to taste.

PHILLY CHEESE STEAK BOWL

Prep Time 10 minutes | Cook Time 15 minutes | Serves 3

10 ounces boneless chicken breasts
2 tablespoons Worcestershire sauce
½ teaspoon onion powder
½ teaspoon garlic powder
1 dash ground pepper
2 teaspoons avocado oil
½ cup diced onion fresh or frozen
½ cup diced bell pepper fresh or frozen
½ teaspoons minced garlic
3 slices provolone cheese

Instructions

Slice chicken breasts into thin pieces and place in a bowl. Add Worcestershire, onion powder, garlic powder, and pepper. Stir to thoroughly coat chicken.
Add 1 teaspoon avocado oil In a large skillet. Over medium heat cook chicken pieces until lightly browned. Turn pieces over and cook for an additional 2 to 3 minutes. Remove from skillet.
Add remaining avocado oil to warm skillet. Add onions, bell pepper and garlic and cook until slightly tender.
Turn heat off and add chicken back to skillet. Stir with veggies until fully incorporated. Place sliced cheese over mixture and cover 2 to 3 minutes to melt, then serve.

DINNERS

Bacon Brussels Sprout Gratin
Slow Cooker Mexican Soup
Garlic and Parmesan Zoodles
One Pan Sausage and Veggies
Cheesy Steak Roll Up
Pizza Casserole
Pesto Chicken
Zucchini Enchiladas
Salisbury Steak with Mushroom Gravy
Lamb Barbacoa
Slow Cooker Shrimp Scampi
Slow Cooker Beef Short Ribs
Bun-Less Burger
Cottage Pie
Pizza Stuffed Peppers
Salmon Florentine
Creamy Cauliflower Chowder
Thai Green Curry Salmon
BBQ Pork Pizza
“Fried Chicken” Tenders
Shrimp Scampi Over Zoodles
Taco Casserole

BACON BRUSSELS SPROUT GRATIN

Prep time 15 minutes | Cook time 15 minutes | 6 servings

2 tablespoons unsalted butter, cut into pieces
8 ounces bacon
1 pound Brussels sprouts
Pinch of red pepper flakes
½ cup heavy cream
½ cup grated white cheddar cheese
½ cup Parmesan cheese
Salt and pepper

Instructions

Preheat oven to 400˚F and grease a baking dish.
Over a large pot of boiling water, steam the brussel sprouts until tender (about 8 to 10 minutes).
Cook bacon in a separate pan until crisp. Let it cool, then chop.
Transfer sprouts and half of the bacon to the prepared baking dish and toss with the red pepper flakes, salt and pepper. Spread the sprouts out evenly along the baking dish, cover with the cream, sprinkle with the grated cheese, remaining bacon and Parmesan cheese. Finish by doting top with butter pieces.
Bake until the top bubbling and golden brown (about 15 minutes).

SLOW COOKER MEXICAN SOUP

Prep time 10 minutes | Cook time 4 hours | 4 servings

14 ounces boneless, skinless chicken breast
1 can fire roasted tomatoes
1 medium onion
1 tablespoon garlic
1 red bell pepper
1 teaspoon ground cumin
1 teaspoon dried or fresh oregano
1½ teaspoon chipotle powder
1 teaspoon paprika
1 teaspoon taco seasoning
1½ cups chicken stock
1 cup cream
½ cup cream cheese
1 cup cheddar cheese
Salt to taste

Instructions

Heat oil in a pan over medium heat. Sauté finely chopped onion until the onion starts to brown. Add minced garlic and stir until heated through.
Mix the chicken breast, fire roasted tomatoes, sautéed onion, garlic and spices to a slow cooker.
Cover ingredients with chicken stock. Cover and set on high for 2 to 3 hours until chicken is tender.
Add the chopped bell pepper, heavy cream, cream cheese and shredded cheese. Cook for an additional 20 to 30 minutes.
Top it with fresh cilantro, sour cream, cabbage, or avocado and serve as optional toppings.

GARLIC PARMESAN ZOODLES

Prep time 10 minutes | Cook time 10 minutes | 4 servings

3 cups zoodles
1 cup mushrooms
2 tablespoons olive oil
1 clove garlic
2 tablespoon Italian seasoning
1 teaspoon chili flakes
½ cup Parmesan cheese

Instructions

Heat olive oil in a pan over medium-high heat. Sauté the mushrooms and cook until sweated.
Mince the garlic and stir through the cooked mushrooms. Add the Italian seasoning and chili flakes and mix well.
Take the pan off the heat. Add the zoodles and finely grated Parmesan.
Serve with a sprinkle of Parmesan.

Tip: You can prepare the zoodles yourself, or purchase preprepared zoodles. When cooking mushrooms, use a large pan to avoid crowding. This will help your mushrooms cook more quickly.

ONE PAN SAUSAGE AND VEGGIES

Prep time 15 minutes | Cook time 30 minutes | 6 servings

2 large carrots
1 small zucchini
2 Red bell peppers
1 head broccoli
16 ounces Italian sausage
½ tablespoon fresh or dried basil
½ tablespoon fresh or dried oregano
½ tablespoon dried garlic powder
½ tablespoon dried onion powder
½ tablespoon fresh or dried thyme
⅛ teaspoon red pepper flakes
4½ tablespoons olive oil

To serve:

⅓ cup Parmesan cheese
½ tablespoon fresh or dried parsley

Instructions

Preheat the oven to 400˚F. Line a large sheet pan with parchment paper or foil and set aside.
Prep the veggies: Peel and thinly slice the carrots. Halve the zucchini and cut thick coins of the zucchini. Coarsely chop the broccoli. Remove the stems and seeds from the peppers and chop into medium-sized pieces.
Chop the sausage into thick coins.
Pour the veggies and sausage onto a sheet pan.
Mix remaining ingredients except parsley and Parmesan and coat the veggies and sausage generously with the oil mixture. Bake until the veggies are tender.
Sprinkle with finely grated Parmesan and fresh parsley to serve.

CHEESY STEAK ROLL UPS

Prep time 15 minutes | Cook time 15 minutes | 6 servings

1-2 cup diced mushrooms
2 small red onions
2 handfuls of washed spinach
1 pound sirloin steak
8-10 sliced provolone cheese
2-3 teaspoons butter
Salt and pepper

Instructions

Preheat oven to 400˚F. Flatten the steak by rolling or pounding until approximately ¼-inch thick. Season both sides generously with salt and pepper.
Heat a large oven safe pan over medium-high heat. Cook in butter for 2 to 3 minutes or until sweatted.
Remove the pan from heat and add the spinach, mixing until wilted. Place the provolone slices on top of the mixture.
Roll the steak into a tight cylinder, then push a skewer or toothpick through the seam to the other side. Leave about 2-inches between each skewer.
Carefully cut in between each skewers. Add another teaspoon of butter teaspoon to the same pan over medium-high heat. Once you hear sizzling, add the steak rolls and cook each side for 3 minutes.
Place the pan into the oven and cook for 5 to 10 minutes, removing when cooked to your liking.

Tip: When cooking mushrooms, use a large pan to avoid crowding. This will help your mushrooms cook more quickly.

PIZZA CASSEROLE

Prep time 10 minutes | Cook time 35 minutes | 8 servings

4 ounces softened cream cheese
4 large eggs
⅓ cup heavy cream
¼ cup Parmesan
½ teaspoon minced garlic
½ teaspoon dried oregano
1 cup Asiago cheese
2 cup full-fat mozzarella
½ cup low sugar pizza sauce
Pizza toppings

Instructions

Preheat oven to 350˚F and grease a 13×9-inch baking dish.
In a food processor, combine the cream cheese and eggs until smooth. Add the cream, Parmesan, garlic and oregano. Blend until well combined.
Sprinkle the Asiago, and ½ cup of mozzarella on the bottom of the greased baking dish. Pour the egg mixture over the cheese.
Bake for 30 minutes then remove from the oven.
Spread with the pizza sauce. Add pizza toppings as desired. Cover with the remaining mozzarella and bake until golden and bubbling.
All to cool before serving.

Tip: Try cooked shredded chicken, cubed ham, or sliced mushrooms as pizza toppings.

PESTO CHICKEN

Prep time 10 minutes | Cook time 30-45 minutes | 4 servings

4 boneless, skinless chicken breasts
Salt and pepper
½ cup basil pesto
2 ounces grated mozzarella

Instructions

Preheat oven to 375˚F. Grease a 9×12-inch baking dish.
Trim visible fat and tendons from chicken, then cut each chicken breast lengthwise into 2 or 3 pieces.
Spread half the pesto over the bottom of the dish. Lay the chicken strips over the pesto, then spread the remaining pesto over the chicken.
Cover with aluminum foil and bake the chicken for 25 to 30 minutes or until the chicken is cooked through.
Remove the foil, sprinkle grated mozzarella cheese. Return the chicken to the oven without the foil and broil until cheese is golden and bubbling.

ZUCCHINI ENCHILADAS

Prep time 20 minutes | Cook time 20 minutes | 4 servings

1 tablespoon olive oil
1 large onion
2 cloves garlic
2 teaspoons ground cumin
2 teaspoons chili powder
3 cups cooked, shredded chicken
1⅓ cup red enchilada sauce
4 large zucchini
1 cup shredded jack cheese
1 cup cheddar cheese
Salt to taste

Instructions

Preheat oven to 350˚F. Heat oil on medium heat; add the onion and season with salt. Cook until the onion is soft (about 5 minutes) then add garlic, cumin and chili powder, chicken and 1 cup of the enchilada sauce, stirring until well combined. The remaining sauce will be used to top off the enchiladas.
Peel thin slices of zucchini. Lay out three sheets of zucchini, slightly overlapping, and place a spoonful of the chicken mixture on top. Roll up and transfer to the baking dish.
Repeat with the remaining zucchini and chicken mixture.
Spoon the remaining enchilada sauce over the enchiladas and sprinkle with both cheeses.
Bake for about 20 minutes or until the cheese golden and bubbling.
Serve with sour cream and cilantro.

SALISBURY STEAK WITH MUSHROOM GRAVY

Prep time 20 minutes | Cook time 40 minutes | Serves 6

Steak:

2 pounds ground beef
¾ cup almond flour
1 tablespoon fresh parsley
¼ cup beef broth
1 tablespoon Worcestershire sauce
1/2 garlic powder
1 tablespoon dried onion
Salt and pepper

For the sauce:

2 tablespoons butter
1 tablespoon bacon grease (optional)
2 cups sliced mushrooms
1 cup sliced yellow onions
½ teaspoon Worcestershire sauce
½ cup beef broth
¼ cup sour cream
Salt and pepper to taste

Instructions

Preheat oven to 375˚F.
Combine all of the steak ingredients in a medium sized bowl and mix well.
From the beef mixture into 6 oval patties, about 1-inch thick, and place them on a baking sheet. Bake for 18 to 20 minutes.
Melt the butter and bacon fat (if using) in a large pan.
Add the mushrooms and cook until golden brown (about 2 minutes per side). Add the onions and cook for 5 minutes over medium heat.
Add the broth and Worcestershire sauce, stir and cook for 2 minutes, stirring to scrape any bits off the bottom of the pan.
Add the sour cream, stir well, and remove from the heat. Let cool and serve.

LAMB BARBACOA

Prep time 20 minutes + overnight | Cook time 6 hours | 8-12 servings

5½ pounds boneless leg of lamb
¼ cup mustard powder
2 tablespoons salt
2 tablespoons paprika
1 tablespoons cumin
1 tablespoons dried oregano
1 teaspoon chipotle powder
1 cup water

Instructions

In a small mixing bowl, combine the salt, paprika, cumin, oregano and chipotle powder and stir to evenly combine.
Generously coat the lamb with mustard powder and the spice mix.
Place the lamb in the slow cooker bowl, cover and place in the fridge to marinate overnight.
To cook, pour a cup of water into a slow cooker.
Cook for 6 hours on high. Remove all but one cup of the cooking liquid from the slow cooker and shred the lamb.

SLOW COOKER SHRIMP SCAMPI

Prep time 11 minutes | Cook time 1 hour 30 minutes | 4 servings

¼ cup chicken broth
½ cup white cooking wine
2 tablespoons olive oil
2 tablespoons butter
1 tablespoons garlic
2 tablespoons chopped parsley
1 tablespoons lemon juice
1 pound raw shrimp, peeled and deveined
½ teaspoon red pepper flakes
Parmesan cheese
Salt and pepper

Instructions

Combine all ingredients except the Parmesan cheese to a crock pot. Cook for about 1½ hours on high or until shrimp are fully cooked.
Serve topped with grated Parmesan.

SLOW COOKER BEEF SHORT RIBS

Prep time 15 minutes | Cook time 4-6 hours in a slow cooker | 12 servings

4 pounds boneless, or bone-in short ribs
Salt and pepper to taste
2 tablespoons olive oil
1 cup beef broth
1½ cup chopped onions
3 cloves of garlic
2 tablespoons Worcestershire sauce
2 tablespoons tomato paste
1¼ cup red wine

Instructions

Heat the oil in a large pan over medium-high heat.
Sear half of the ribs at a time, making sure to season both sides.
Place the short ribs into the slow cooker and cover with beef broth.
Using the same pan you used to sear the ribs. Add the remaining ingredients and bring to a boil. Cook until the onion is tender. Pour the mixture over the ribs in the crock pot.
Cover and cook on high for 4 to 6 hours.
Once the meat shreds easily with a fork, let cool and serve.

BUN-LESS BURGER

Prep time 10 minutes | Cook time 5 minutes | 2 servings

2¼ pounds ground beef patties
Salt and pepper
12 teaspoon Dijon mustard

Suggested burger ingredients:

lettuce
tomato
red onion
cheddar cheese

Instructions

Season the patties with salt and pepper. Cook them in a pan, or on a grill, over medium-high heat for 1 to 2 minutes per side. Transfer them to a plate and allow them to rest.
Using the patties as buns, assemble desire toppings on your “bun” as a regular burger.

COTTAGE PIE

Prep time 10 minutes | Cook time 60 minutes | 4 servings

1 pounds ground beef
½ white onion
Salt to taste
1 teaspoon rosemary
1 teaspoon thyme
¼ cup tomato puree
4 ounces bacon

For the cauliflower mash:

2 pounds fresh cauliflower
1½ ounces grass-fed butter or coconut oil
Salt and pepper

Instructions

Preheat oven to 350˚F. In a pan, over medium-high heat, fry the onion in coconut oil (or butter) until soft and transparent.
Add the ground beef and cook until lightly brown. In a separate pan, fry the bacon until crispy.
Add the spices and tomato puree and mix well.
Cook for 10 minutes over medium heat.
Transfer the mixture to an ovenproof baking dish.
Cauliflower mash: Chop the cauliflower and remove the core.
Steam the cauliflower until soft and you can spear it easily with a fork. Once the cauliflower is done, add it to a food processor along with the butter and salt. Blend until the texture is that of mashed potatoes. Add salt to taste.
Top the cottage pie mixture with the cauliflower mash and crumbled bacon.
Bake between 30-45 minutes or until the juices start to expand around the side of the mash.

PIZZA STUFFED PEPPERS

Prep time 10 minutes | Cook time 25 minutes | 4-8 servings

4 bell peppers
1 pound Italian sausage
½ large onion
2 cloves garlic
8 ounces mushrooms
14 ounces jar low sugar pizza sauce
½ teaspoon Italian seasoning
Salt and pepper
2 oz can sliced black olives, drained
3½ ounces pepperoni
1 cup shredded mozzarella

Instructions

Preheat oven to 325˚F. Halve the peppers and remove the seeds. Place the halves cut side up in a baking dish and bake for, 20 minutes.
Brown the Italian sausage in a large pan over a medium-high heat. Set aside a small amount of sausage to top your baked peppers later. Add the diced onion, minced garlic and sliced mushrooms into the pan. Sauté until the onions are tender and the mushrooms are brown.
Reduce the heat to medium-low and stir in the pizza sauce, Italian seasoning, salt and pepper. Bring to a simmer.
Add the olives, season with pepper and mix well.
Spoon the sausage mixture into each cooked pepper half and top each with cheese and the cooked sausage you put aside earlier. Broil the peppers until cheese is bubbly and brown.

SALMON FLORENTINE

Prep time 5 minutes | Cook time 20 minutes | 2 servings

1 teaspoon ghee
10 ounces spinach
1 tablespoon apple cider vinegar
½ teaspoon red chili flakes
Salt and pepper
1 clove garlic
15 ounces salmon fillets

Instructions

Preheat oven to 350˚F. Melt the ghee in a large pan over medium-high heat.
Add the spinach, apple cider vinegar, chili flakes, minced garlic, salt and pepper, stirring continuously.
Place the salmon fillets in a baking dish and season with remaining salt and pepper. Generously coat each fillet with the spinach mixture.
Bake for 15 minutes of until the salmon is cooked through.

CREAMY CAULIFLOWER CHOWDER

Prep time 10 minutes | Cook time 30 minutes | 4-5 servings

1 tablespoon butter
1 large onion
5 cloves garlic
1 carrot
1 head of cauliflower
1 cup vegetable broth
½ teaspoon dried oregano
¼ cup cream cheese
Salt and pepper
Crumbled bacon to garnish

Instructions

In a large soup pot, cook the diced onions in butter until soft.
Add the diced carrots, roughly cut cauliflower, vegetable broth, oregano, minced garlic and salt and pepper and bring to a boil.
Reduce to a simmer and cover for 15 minutes until the cauliflower is tender.
Blend until creamy.
Add the blended mixture back to the pot. Add a cup of water and cream cheese, stirring well. Simmer for a further 5 to 10 minutes.
Serve with a dash of oil and sprinkle of crispy crumbled bacon.

Tip: Immersion blender are great of making soups and chowders. If you’re using a blender, place a towel over the lid and pulse the hot mixture in stages so it doesn’t overflow and burn you.

THAI GREEN CURRY SALMON

Prep time 20 minutes | Cook time 15 minutes | Serves 4

6-8 ounces salmon fillets
1 zucchini
2 serrano peppers
2 cloves garlic, thinly sliced
8 baby bella mushrooms
1 red bell pepper
2 heads baby bok choy
2 tablespoons ginger
4 tablespoons olive oil
2 cans coconut milk
4 tablespoons green curry paste
2 tablespoons fish sauce
Juice of 1 lime
½ cup fresh basil
1 stalk of green onion, sliced
Salt and pepper

Instructions

Preheat oven to 450˚F. Place the salmon skin side down on a greased baking sheet. Drizzle the salmon with 2 tablespoons of olive oil and season with salt and pepper. Bake for 12 to 15 minutes.
Slice the zucchini lengthwise, thinly slice the peppers, mushrooms, peppers and bok choy.
Heat oil in a large pan over medium-high heat and add the garlic, chilies, ginger, red pepper, zucchini, mushrooms, bok choy and half the green onion. Sauté for about 4 minutes, or until the veggies are tender.
Add the curry paste and sauté for an additional 1 to 2 minutes.
Reduce the heat to low. Add the coconut milk, fish sauce, lime juice and the rest of the green onion. Cook everything at a light simmer, stirring occasionally until the salmon is done in the oven.
Serve the cooked salmon over the green curry, garnishing with chopped basil.

BBQ PORK PIZZA

Prep time 1 hour | Cook time 6-8 minutes | Makes 1 pizza

Dough:

2 ounces cream cheese
¾ cup shredded mozzarella
1 egg
¼ teaspoon garlic powder
⅓ cup almond flour

Sauce:

1 cup apple cider vinegar
¼ cup low sugar ketchup
½ teaspoon onion powder
1 teaspoon paprika
¼ teaspoon cumin
Pinch of salt
2-3 drops liquid stevia

Toppings:

6 ounces pulled pork
¼ small onion
½ small green bell pepper
4 strips bacon
1 tablespoon butter
¼ cup shredded full-fat mozzarella
¼ cup shredded cheddar cheese
Salt and pepper

Instructions

Preheat oven to 425˚F.
Dough: Combining cream cheese and shredded mozzarella. Heat in the microwave in 20 second intervals until the mixture is melted. Add the remaining dough ingredients to the melted mixture and mix well.
Roll dough into ⅜-inch thick pizza base and place on a greased pizza pan or on a parchment paper lined baking tray. Bake for 12-14 minutes until the crust is golden brown.
Sauce: In a saucepan, place the apple cider vinegar, ketchup, garlic powder, onion powder, paprika, cumin and salt. Simmer for about 20 to 25 minutes until the sauce has reduced and thickened. Add stevia to taste.
Ingredients: Sauté the onions, pepper and bacon in butter in a pan over low-medium heat. Season with salt and pepper.
Add the pork and ¼ cup of the bbq sauce you made. Mix well and allow the pork to cook through. Spread pizza sauce on the pizza base. Add the pulled pork mixture, and top with cheese.
Combine the mozzarella and cheddar and top the pizza crust cheese.
Bake on 425˚F for 6 to 8 minutes, or until the cheese is golden brown and bubbling.

“FRIED CHICKEN” TENDERS

Prep time 10 minutes plus + marinate | Cook time 15 minutes | 4 servings

1 pound boneless, skinless chicken breasts
1 cup almond flour
¼ cup sour cream
1 large egg
1 tablespoon lemon juice
2 cloves garlic
½ teaspoon chili powder
olive or coconut oil for frying
Salt and pepper

Instructions

Slice chicken breasts lengthwise into strips.
Mince the garlic, add the egg, lemon juice, sour cream and seasoning. Pour the mixture over the chicken and incorporate the marinade into the chicken.
Cover and refrigerate for about an hour.
Coat the marinated chicken with almond flour.
Shallow fry the chicken in a large pot for 10 to 15 minutes or until the chicken is brown and the juices run clear. Serve with your favorite sauce.

Tip: To mix the almond flour easily, place the almond flour in a resealable plastic bag, or air-tight container, with the chicken and shake until all of the chicken pieces are covered.

SHRIMP SCAMPI OVER ZOODLES

Prep Time 15 minutes | Cook Time 5-10 minutes | Serves: 4

1¼ pound wild caught shrimp peeled and de-veined
4 tablespoons grass fed butter
3 cloves garlic roughly chopped
¼ cup chardonnay
¼ cup lemon juice
¼ teaspoon red pepper flakes
¼ cup chopped parsley
½ cup shredded Parmesan cheese
Salt and pepper

Instructions

In a sauté or frying pan, melt butter over medium heat. Add garlic and saute until soft
Add lemon juice, wine, and red chili flakes. Bring to a light boil, then add in shrimp. Simmer until shrimp begin to turn pink and reduce heat to low.
Taste the sauce, then mix in salt and pepper to your liking. Add the zoodles and parsley to the pan and toss to distribute the shrimp and coat the noodles in sauce. Remove from heat, top with parmesan cheese and serve.

TACO CASSEROLE

Prep time 15 minutes | Cook time 30-40 minutes | Serves 6-8

1 pound ground beef
1 packet taco seasoning (no sugar added)
¼ cup fresh salsa
1¼ cup cheddar cheese
4 large eggs
⅔ cup heavy cream
½ tsp salt

Optional toppings:

olives
green onion
sliced tomatoes
sour cream
lettuce

Instructions

Preheat oven to 350˚F.
In a sauté pan, brown the ground beef and drain excess grease.
Add taco seasoning and mix until well incorporated.
In a medium bowl, mix together the eggs, heavy cream, salsa, salt, and 1 cup of the cheese.
Add the taco meat into the egg mixture and stir to combine.
Pour into to a prepared 9×9-inch casserole dish, sprinkle with remaining cheese.
Bake for 30 to 40 minutes or until the casserole is set.
Remove from oven and let cool for a few minutes before cutting.
Top with your favorite toppings such as cilantro, sour cream, lettuce, or guacamole and serve.

SNACKS

“Granola” bars
Low Carb Crackers
Cheese Chips
Cinnamon Chocolate Chia Pudding
Turkey, Bacon Ranch Pinwheels
Cinnamon Granola
Deviled Eggs
Zucchini Parmesan Chips

“GRANOLA” BARS

Prep time 20 minutes | Cook time 20 minutes | Serves 16

½ cup almonds
¼ cup walnuts
¼ cup cashews
¼ cup shredded coconut flakes
1 tablespoon flaxseed
1 teaspoon vanilla
2 teaspoon stevia+½ tsp extra
½ teaspoon cinnamon
1 tablespoon coconut butter
4 teaspoon ghee
1 large egg white
2 teaspoons cocoa powder
½ teaspoon vanilla

Instructions

Spread nuts on a baking sheet and toast in a 300˚F oven for 10 minutes, or until slightly brown.
Melt 2 tablespoons coconut butter, 2 teaspoons ghee, cocoa powder, ½ teaspoon vanilla and ½ teaspoon of stevia together in a saucepan over low heat.
Mix thoroughly and pour onto an 8×8-inch, greased, baking dish and spread it just to cover the bottom.
Heat oven to 325˚F.
Chop the now cooled nuts. Add the ground flaxseed, chia seeds, shredded coconut and cinnamon.
In a new saucepan, melt the remaining ghee (2 teaspoons) and coconut butter (2 tablespoons). Add the rest of the stevia (2 teaspoons) and 1 teaspoon of vanilla to the saucepan. Add the nut mixture.
Add egg whites and stir the mixture until everything is well combined. Spoon the nut mixture into the baking dish on top of the chocolate layer.
Bake the mixture for 10 minutes at 325˚F.
Cut the cooled sheet into 16 bars. Refrigerate to set.

LOW CARB CRACKERS

Prep time 5 minutes | Cook time 10-15 minutes | Makes 12

½ cup almond flour
½ cup ground flax seed
1 tablespoon+1 teaspoon sesame seeds
⅛ teaspoon salt
1 large egg, beaten
¾ teaspoon oregano
1/8 teaspoon dried thyme
Avocado oil cooking spray
Salt and pepper

Instructions

Preheat oven to 325˚F.
In a bowl, add all the dry ingredients excluding the salt and pepper. Whisk until everything is well-combined.
Add your egg. Use your hands to knead the mixture and mix all the ingredients are well incorporated.
Spray two pieces or parchment paper with cooking spray. Lay one pieces spray side up. You are going to use the other piece to press your mixture flat.
Remove the top parchment sheet.
Using a knife, cut your mixture whatever desired cracker size.
Sprinkle the salt and pepper and bake for 15 to 20 minutes or until the crackers are crispy.
Remove the crackers from the oven and allow them to cool before eating.

TIP: Use a rolling pin to flatten your mixture. Make sure you press the mix pretty thin, like a cracker.

CHEESE CHIPS

Prep time 1 minute | Cook time 3-5 minutes | Makes 14 chips

14 cheddar cheese slices

Instructions

Place quartered cheese slices on baking sheet lined with parchment lined, leaving a 1-inch gap between slices.
Broil 3 to 5 minutes, or until are crispy like chips.
Remove from the oven, and blow with a paper towel to remove the excess oil. Wait until they are cooled before removing from baking sheet.
Serve with guacamole or salsa.

CINNAMON CHOCOLATE CHIA PUDDING

Prep time 5 minutes plus 4 hours to set | Makes 2 puddings

2 teaspoon unsweetened cocoa powder
½ teaspoon ground cinnamon
2 tablespoon chia seeds
⅓ cup coconut milk
⅛ teaspoon vanilla extract
Stevia to taste

Instructions

Mix all ingredients.
Pour the chia mixture into 2 small jars or glasses.
Place in the fridge for 4 hours or until set.

TURKEY, BACON RANCH PINWHEELS

Prep time 5 minutes | Cook for 2 hours | 6-8 Pinwheels

6 ounces cream cheese
12 slices deli turkey
¼ teaspoon garlic powder
¼ teaspoon dill
¼ teaspoon onion
1 slice crumbled bacon
2 tablespoons shredded cheddar cheese
1 thinly sliced cucumber

Instructions

Finely dice onion and mix with garlic powder and dill.
Put the cream cheese between 2 pieces of plastic wrap. Roll ¼-inch thick.
Peel off the top piece of plastic wrap. Lay the slices of turkey on top of the cream cheese.
Cover with plastic wrap and flip over. Peel off the top piece of plastic.
Sprinkle the onion mixture on top of the cream cheese. Sprinkle with the bacon and cheese.
Roll the pinwheels so that the turkey is on the outside. Refrigerate for 2 hours or longer. Thinly slice and serve with cucumber.

CINNAMON GRANOLA

Prep time 5 minutes | Cook time 30-40 minutes | Makes 1 cup of granola

5 tablespoon ground flax meal
5 tablespoon unsweetened coconut flakes
1 tablespoon chia seeds
¼ cup chopped pecans
¼ cup whole almonds
4 tablespoons sugar free maple syrup
1½ teaspoons ground cinnamon

Instructions

Preheat oven to 350˚F, and line a baking sheet with parchment paper.
In a large bowl, combine all ingredients and mix thoroughly.
Spread out mixture onto the baking sheet to make one layer.
Bake for 20 to 22 minutes.
Allow to cool completely so that the granola can harden.
Store in an airtight container for up to 1 week.

DEVILED EGGS

Prep time 20 minutes | Makes 24

1 dozen eggs hard boiled and peeled
⅓ cup + 2 tablespoons mayonnaise
2 tablespoons Dijon mustard
¼ teaspoon salt
⅛ teaspoon black pepper
paprika (for garnish)

Instructions

Peel the hardboiled eggs and discard the shells.
Cut each egg in half lengthwise, then scoop out yolks into a bowl. Place egg white halves face up in a single layer on a platter or tray.
Add the mayonnaise, mustard, salt and pepper to the yolks.
Using a hand mixer or stand mixer, beat the yolk mixture until smooth and creamy.
Scoop a spoonful of the yolk mixture into each egg half, then top with paprika, chives, or other garnishes.

ZUCCHINI PARMESAN CHIPS

Prep time 10 minutes | Cook time 15-20 minutes | Makes about 2 cups

4 small zucchinis
1 to 1½ cups Parmesan cheese

Instructions

Preheat oven to 425˚F and line a baking sheet with parchment paper.
Slice zucchini into slices that are about ¼-inch thick.
Spread out the sliced zucchini rounds onto baking sheet, making sure they do not overlap.
Sprinkle cheese evenly over each zucchini rounds, covering each one. Bake for about 15 to 20 minutes or until the cheese turns a golden brown color.
Let cool and serve.

DESSERTS

Not Your Average Keto Cookie
Chocolaty Fat Bombs
Easy No Bake Cookies
No-Bake Cheesecake
Cookie Dough Fat Bombs
No-Bake Key Lime Cheesecake In A Jar
No-Churn Chocolate Ice Cream

NOT YOUR AVERAGE KETO COOKIE

Prep time 10 minutes | Cook Time 15-20 minutes | Makes 20 cookies

⅓ cup coconut oil
1/2 cup ghee
2 eggs
1 teaspoon vanilla extract
¼ cup stevia or ¾ monk fruit sweetener
½ teaspoon baking soda
¼ cup cream of tartar
½ teaspoon salt
3 cups almond flour

Instructions

Line a baking sheet with parchment paper and preheat the oven to 350˚F.
Using a hand mixer, combine softened coconut oil and ghee in a medium sized bowl.
Sieve in stevia (or monk fruit), baking soda, cream of tartar and salt.
Slowly add the almond flour, mixing well.
Form the dough into small balls, place on line cookie sheet. They will spread while cooking, so leave an adequate space.
Bake the cookies for 15 to 20 minutes, or until the cookies are golden brown.

CHOCOLATY FAT BOMBS

Prep time 15 minutes | Setting time 1 hour | Serves 30 bombs

1 cup almond butter
1 cup coconut oil
½ cup unsweetened cocoa powder
⅓ cup coconut flour
¼ teaspoon stevia or 1-2 teaspoon monk fruit sweetener
A pinch of salt

Instructions

In a small saucepan over medium heat, melt and combine the almond butter and coconut oil.
Add the dry ingredients and mix until well-combined.
Pour the mixture into a bowl and place in the freezer for approximately 45 minutes.
Once the mixture has set, remove from the freezer and form into small balls.
Place the balls onto a tray or plate and freeze for a further 15 to 20 minutes.

Tip: Coat your hands with coconut oil so the mixture doesn’t stick to your hands.

EASY NO BAKE COOKIES

Prep time 5 minutes | Setting time 10 minutes | Makes 18 cookies

2 tablespoons butter
⅔ cup all natural almond butter
1 cup unsweetened shredded coconut
4 drops stevia or monkfruit sweetener

Instructions

Melt the butter in the microwave.
Stir in the almond butter, add the sweetener and shredded coconut. Mix until well combined.
Spoon onto a sheet pan and freeze for 5 to 10 minutes.

NO BAKE CHEESECAKE

Prep time 2 hours | Serves 4

4 ounces cream cheese
2 tablespoon sour cream
¼ cup heavy whipping cream
¼ cup stevia or monk fruit sweetener

Ganache:

2 ounces unsweetened baking chocolate
2 ounces heavy cream

Instructions

Using a hand mixer, mix together cream cheese, sour cream, heavy cream and stevia.
Spoon into cupcake molds and freeze for 1 to 2 hours.
Ganache: Slowly heat the cream over medium heat, stirring constantly.
When bubbles begin forming around the edge, remove from the heat. Add chocolate, stirring regularly until a smooth thick ganache is formed. If your ganache is too thick, heat it slightly.
Pour the ganache over the top of the frozen cheesecakes.
Ganache can be stored for 2 weeks in an airtight container in the fridge.
Heat slightly to return to a liquid consistency.

Tip: Use at least 70% cocoa chocolate for a rich, dark ganache. The ganache will take a while to make, keep stirring for 10 to 15 minutes. If you’re really struggling to get a smooth ganache, return to the pot to a very low heat, stirring constantly.

COOKIE DOUGH FAT BOMBS

Prep time 10 minutes | Cook time 40 minutes | Makes 12 bombs

6 tablespoon softened butter
6 ounces cream cheese
3 tablespoon stevia
6 scoops powdered MCT oil
1 teaspoon vanilla extract
½ cup almond butter
¼ cup low sugar chocolate chips

Instructions

Combine butter, cream cheese, vanilla extract and peanut butter in a bowl using a hand mixer or stand mixer. Mix well.
Stir in the chocolate chips, cover and freeze the dough for about 10 minutes.
Remove the bowl from the freezer and use a spoon or ice cream scoopers to scoop the cookie dough onto a wax paper, lined tray. Freeze for 20 to 30 minutes or until frozen.
Serve frozen.

NO-BAKE KEY LIME CHEESECAKE IN A JAR

Prep time 20 minutes | Serves 8

¾ cup plus 2 tablespoons almond flour
½ teaspoon cinnamon
1½ tablespoons granulated monk fruit sweetener
4 tablespoons unsalted butter melted

Whipped cream:

1 cup heavy whipping cream
2 tablespoons granulated monk fruit sweetener
½ teaspoon vanilla extract

Filling:

12 ounces cream cheese softened
¼ cup monk fruit sweetener
½ teaspoon vanilla extract
Zest of 2 key limes
Juice from 4 key limes

Instructions

Crust: In a small bowl, combine the almond flour, cinnamon, and monk fruit sweetener.
Add melted butter then divide between eight 4 ounce jars or dessert cups.
Press down to form a crust at bottom of each cup.
Whipped Cream: Using an electric mixer whip the heavy cream until soft peaks form.
Slowly add vanilla extract and monk fruit sweetener and continue mixing until stiff peaks form.
Filling: With an electric mixer beat all of the filling ingredients until well combined. Fold in half of the whipped cream.
Pipe or spoon filling over crust in each jar, dividing evenly between the cups.
Chill in refrigerator for one hour.
Top off each jar with the remaining whipped cream and serve.

upgradedhealth

NO-CHURN CHOCOLATE CHIP ICE CREAM

Prep Time 10 minutes

4 large eggs
¼ teaspoon cream of tartar
½ cup monk fruit sweetener
1 ¼ cups heavy whipping cream
1 scraped vanilla bean
½ teaspoon vanilla extract
⅛ teaspoon salt
½ cup dark chocolate chips

Instructions

Separate the egg whites from the egg yolks.
Whisk the egg whites and cream of tartar until soft peaks form.
Slowly add in the monk fruit sweetener and continue whisking until the peaks become stiff.
In a separate bowl, whip the heavy cream until soft peaks form.
In a third bowl, lightly whisk the egg yolks, seeds from vanilla bean and salt.
Gently fold the whisked egg whites into the whipped cream. Carefully fold the egg yolk mixture into the whipped cream until thoroughly combined.
Add chocolate chip and stir until evenly distributed.
Pour the ice cream in a loaf pan. Freeze for at least 2 hours then serve.

CONCLUSION

I hope you can see that The 14 Day Diet is a well thought out system designed to get you the absolute best fat burning health boosting benefits possible in a way that is satisfying and sustainable.

The best thing for you to do now is, don’t consider this a lifestyle but rather, just try the beginner protocol for 14 days. The best way to do this is to start tomorrow with a cheat day so you can eat all your favorite foods and get that out of your system. Then, get started on Day 1 and be consistent for just 14 days.

The results you’ll see and feel will be amazing and you’ll likely be motivated to go for another 14 days. And eventually… The 14 Day Diet will become a lifestyle for you allowing you to stay lean and health year round all while finally feeling amazing in your body!

If for some reason you fail during the 12 Fat Burning Foods days, that’s okay. Just get back on track, finish the 14 day cycle and recommit to giving it another 14 day shot.

Thanks so much for reading The 14 Day Diet and I look forward to hearing about your transformation.