90 days of fat burning
TRANSCRIPT
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Month 1
Week 1
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Day 1
BreakfastAlmond Honey Oatmeal
Ingredients:
1/2 cup rolled oats
1/2 cup almond milk
1 Tbsp. natural peanut butter or almond butter
1 tsp. honey
Instructions:
Bring all ingredients to a boil in a small saucepan.
Turn to low and cook for 5 minutes.
Nutritional Information:
Calories: 289
Fat: 6 g
Carbs: 46 g
Protein: 11 g
LunchClean Eating Tuna Salad
Ingredients:
2 cooked tuna steaks, cut into 2-inch pieces (about 3 cups)
1 cup ripe mango, diced1 red bell pepper, seeded and chopped
1/2 cup scallions, chopped
2 tbsp fresh cilantro, chopped
1/2 cup reduced-sodium chicken or vegetable broth
1 1/2 tbsp natural peanut butter, unsalted
1 tbsp rice wine vinegar
1 tbsp fresh lime juice
Sea salt and ground black pepper, to taste
4 lettuce or radicchio leaves
4 tbsp dry roasted peanuts, unsalted
Directions:
In a large bowl, combine tuna, mango, red pepper, scallions and cilantro. Toss to combine and set aside
In a small bowl, whisk together broth, peanut butter, vinegar and lime juice. Add it to tuna mixture and
toss gently to coat tuna and vegetables. Season, to taste, with salt and black pepper.
Arrange lettuce leaves on separate plates and spoon 1/4 of tuna mixture into each. Top with roasted
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Monthpeanuts just before serving
Nutritional Info:
Calories: 260
Fat: 12 g
Carbs: 18 gFiber: 4 g
DinnerCannellini Bean and Spinach Soup
2 teaspoons olive oil
1 garlic clove, nely minced
1 shallot, nely diced
3-4 cups low sodium chicken broth
1 - 14 1/2 ounce can no salt added diced tomatoes
1 - 14 1/2 ounce can no salt added cannellini beans or other white beans1/2 cup whole grain or brown rice pasta shells
1 teaspoon rosemary
3 cups baby spinach, cleaned and trimmed
1/8 teaspoon black pepper
1 dash crushed red pepper akes
In a large sauce pan, saut the shallots & garlic in the olive oil.
Add broth, tomatoes, beans and rosemary to pot. Season with black and red pepper. Bring to boil.
Add pasta and cook 12 minutes. If the soup seems too thick for your liking add a bit more broth.
Add spinach and cook until wilted.
Per Serving:
232 Calories
3g Fat (11.4% calories from fat)
19g Protein
35g Carbohydrate
7g Dietary Fiber
0mg Cholesterol
572mg Sodium. Exchanges
1 1/2 Grain (Starch)
1 1/2 Lean Meat
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Month1 1/2 Vegetable
1/2 Fat.
Smoothie--Berry Banana Smoothie
Ingredients:
1 c. almond milk
1 c. ice
1 c. fresh or frozen blueberries
1 Tbsp. protein powder
I Tbsp. axseed oil
1 banana
Preparation:
Mix all ingredients in a blender until smooth. Drink immediately.
Nutritional information:Calories: 430
Fat: 15 g.
Carbs: 61 g.
Protein: 17 g.
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Day 2
Breakfast--Breakfast Bananas
Instructions:
4 bananas
2 cups Greek yogurt
1/4 cup chopped roasted peanuts
1/8 tsp sea salt
Instructions:
Peel and cut each banana lengthwise.
Place 2 banana halves in a shallow dish Place 1/2 cup over center of banana , 1 Tbsp. peanuts and
pinch of salt. Repeat with remaining ingredients to make 3 more Breakfast Bananas.
Serve immediately. Makes 4 servings.
Nutritional Information (per serving):
Calories: 255
Fat: 6 g.
Raw cane sugars: 25 g.
Protein: 17 g.
Carbs: 44 g.
Lunch--Easy Stuffed Peppers
Ingredients:
2 large red bell peppers
1 tbsp olive oil
1 clove garlic, chopped
1/2 red onion, chopped
2plum (Roma) tomatoes, diced
11/2 cups drained rinsed canned lentils
Salt and freshly ground black pepper
1 1/2 lbs. lean ground turkey meat
Preheat oven to 300F (1508C)Cut bell peppers in half lengthwise. Remove the core and seeds, leaving stems intact.
In a large pot of boiling water, blanch peppers for 3 minutes. Drain well and set aside.
In a skillet, heat oil over medium heat. Saut garlic and red onion for about 5 minutes or until softened.
Fry ground turkey. Drain Fat. Stir in tomatoes, and lentils. Season with salt and pepper to taste.
Spoon lling into peppers. Place in baking dish. Bake in preheated oven for about
20 minutes or until peppers are tender and lling is hot.
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MonthNutritional Information:
1 serving = 1 pepper
Calories: 258
Total Fat: 9 gm
Carbohydrates: 15 gm
Dietary ber: 7 gmProtein: 19 gm
DinnerFish Filet
Ingredients
4 ve ounce white sh llets. Please check the seafood watch list for the best choices.
2 egg whites, slightly beaten
2 tbsp EVOO.
1/2 cup organic almond meal almond, rice, hemp, oat milk from blanched almonds sea salt and pepper
to taste
Directions
Preheat oven to 375f.
Line a baking sheet with parchment paper.
Combine almond meal and almond, rice, hemp, oat milk with salt and pepper in a bowl.
In a separate bowl, beat 2 egg whites slightly.
Dip each sh llet into the egg white and then the breading.
Place on tray and bake for 15 minutes, ip and bake for 10 minutes.
Calories 277
Fat 13Fiber 2
Protein 37
Carbs 0.
Smoothie-- Strawberry Kiwi Smoothie
Ingredients:
1 scoop chocolate whey protein powder
1 tsp. lemon juice, freshly squeezed
c. strawberries
c. blueberries
2 kiwi fruit, peeled and diced
almond milk
Blend all ingredients together. If you want a frothier smoothie, use frozen fruit. Makes 1 serving.
Nutritional information:
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MonthCalories: 349
Fat: 3 g.
Carbs: 49 g.
Protein: 36 g.
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Day 3Breakfast--Cranberry Orange Parfait
Ingredients:1 cup nonfat Greek yogurt
1 tsp. orange zest
tsp. vanilla extract
1 tsp. ground axseeds
1 orange, peeled and sliced
1 Tbsp. dried cranberries
1 Tbsp. unsalted chopped walnuts
Instructions:
Combine yogurt, orange zest, vanilla and axseeds in a bowl.
Mix thoroughly. Spoon half of yogurt mixture into a tall glass.
Layer half the orange slices, Tbsp. cranberries, and Tbsp. walnuts.
Top with remaining yogurt mixture and nish with remaining orange slices, Tbsp. cranberries and
Tbsp. walnuts.
Nutritional Information:
Calories: 280
Fat: 5 g.
Carbs: 34 g.
Protein: 23 g.
Lunch--Clean Eating Tuna Nicoise Salad
1 pound tuna steak, grilled with salt and pepper to your degree of doneness (you could also use canned
tuna)
4 cups salad greens
1 cup cherry tomatoes
1/2 cup pitted nicoise olives (or any olive of your choice)
1 hardboiled egg, cut into wedges (optional)
1/4 cup extra virgin olive oil
2 tbsp cturkey or chickenpagne vinegar or white wine vinegar
1 tsp Dijon mustard 1 tsp honey
In a small bowl whisk together the vinegar, oil, mustard and honey.
Arrange 1 cup of salad greens on each plate.
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MonthTop the greens with 1/4 of the new potatoes and asparagus, 1/4 of the sliced tuna. 1/4 of the tomatoes,
1/4 of the olives and 1/4 of the hardboiled egg (if using).
Drizzle with the dressing and serve.
Nutritional Info:
Nutrients per serving (4 total in recipe):
Calories: 406.5
Cal. from Fat: 199
Total Fat: 23.5g
Sat. Fat: 3g
Carbs: 34.5g
Fiber: 3.5g
Raw cane sugars
3g, Protein
17g, Sodium146.5mg
Chol: 25mg
Dinner--20-Minute Curried Salmon Stir-Fry
1 pound wild salmon let, skin removed, cut into 1-inch cubes
1 tablespoon curry powder
Sea salt, to taste
1 tablespoon extra virgin coconut oil (such as Barleans brand)
3 cloves garlic, nely chopped
A thumb-sized piece of fresh root ginger, nely chopped 1 fresh red chile or jalapeno, seeded and nely chopped
2 big handfuls of snow peas
1 orange bell pepper, deseeded and sliced into thin strips
1 red bell pepper, deseeded and sliced into thin strips
1 handful thin asparagus, ends trimmed and cut into 2-inch pieces
1/4 can coconut milk
A handful of cilantro, chopped
Juice from 1 whole lime
Toss the salmon cubes in the curry powder to coat all sides. If the curry powder you are using does not
contain salt, season salmon with salt.
Heat the extra virgin coconut oil in a large wok over high heat; add the garlic, ginger and chile or
jalapeno. Stir fry for 30 seconds. Add the salmon to the wok and cook for a minute or so. Add the snow
peas, bell pepper strips, asparagus and coconut milk; cook, stirring occasionally, for 2-3 minutes.
Season with salt to taste.
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MonthMix in the cilantro and lime juice. Cook for an additional minute. Serve warm.
Smoothie--Cherry Chocolate Smoothie
Ingredients:
8 oz. almond milk5 frozen strawberries
cup frozen cherries
scoop chocolate protein powder
4 ice cubes
Directions:
Mix all ingredients in a blender until smooth. Drink immediately.
Nutritional Information:
Calories:255
Fat: 2 gCarbs: 28 g.
Protein: 30 g
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Day 4
Breakfast--Sweet Potato Protein Pancakes
Ingredients:
Pancakes:
1 medium sweet potato (4 oz)
1/4 cup organic pumpkin, canned
1/8 cup oats
1/2 scoop whey protein powder
1/2 cup egg whites
1/2 tsp baking powder
Cinnamon, to taste
1 tsp vanilla extract
Berries, to top (optional)
Frosting:
1/4 scoop vanilla whey protein powder
1 tsp cinnamon
Water
Instructions:
Set a nonstick pan on medium-high heat.
Microwave the sweet potato for 58 minutes, or until soft.
After the potato is cooked, blend all of the ingredients together in either a blender or with a handmixer.
Pour mixture into the pan. Cook about 2 minutes per side.
To make frosting, mix all ingredients in a small bowl with a fork. Slowly stir in water until you achieve
a smooth consistency. Spread on top of pancake. Top with berries, if desired. Serve.
Nutrients per serving:
Calories: 310
Total Fats: 2 g
Total Carbohydrates: 41 g
Fiber: 7 gProtein: 29 g
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MonthLunch--Warm Bean and Kale Salad
Ingredients:
1 pint cherry or grape tomatoes
1/4 cup EVOO
4 cloves garlic, peeled and sliced in half2 sprigs fresh rosemary
1 can (15 oz) cannellini beans (or great northern)
1/2 tsp freshly ground black pepper or to taste
2 lemons, juiced and 1 tsp zest
Preheat oven to 325 degrees.
Wash and drain tomatoes well. Pat dry with paper towels.
Place the tomatoes, garlic and rosemary in a 1 1/2 2 quart baking dish (you want the tomatoes to
all t in without overlapping.
Pour the olive oil over the top making sure the garlic and rosemary are sitting in the oil. The oil will b
infused with their avor while baking and used later for making the dressing.
Bake, uncovered for 45-50 minutes or until the skins split but the tomatoes are not mushy and still
retain their shape.
Remove from the oven, discard the rosemary and carefully pour the oil into a medium sized skillet.
With the side of a knife or in a press mash the garlic and add to the oil along with the lemon juice
and zest.
Heat on low until all the ingredients have blended together, about 1 minute.Add the beans to the sauce and heat 1 minute or until the beans are warm.
Add the tomatoes and gently combine being careful not to break up the tomatoes.
Season with additional pepper if desired.
Remove the mixture to a serving bowl or plate.
In the same skillet saut the kale until just wilted.
To serve, place 1/4 of the kale on a plate and top with 1/4 of the bean and tomato salad. Eat with a
lean source of protein such as sh, turkey, chicken or lean beef.
Nutrients per serving:
Calories: 226.5
Total Fat: 6.5g,
Fiber: 8g,
Protein: 11.5g
Carb 7
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MonthDinner--Salmon Patties
Ingredients
Onions, raw, 1/2 cup, chopped
Pink Salmon (canned), 2 can (5 oz. each)
Country Creek Farms Egg Whites, 2Sprouted grain, spelt, rice bread Bread crumbs 1/2 cup
Carrots, raw, 1 medium
Directions
In a large bowl, mix together diced onion, salmon, egg whites, bread crumbs, carrot and 1 Tbsp cilantro
Using your hands, form mixture into 4 large patties, each about 4 or 5 inches in diameter.
Heat a large nonstick pan over medium high heat for 1 minute. Mist with cooking stray
Place all 4 patties in pan and cook for 2 1/2 minutes on each side or until lightly browned. Remove
patties from pan and set aside.
Calories 109
Fat 3
Carbs 5.8
Fiber 1.4
Protein 12.6
Smoothie--Java Smoothie
1 scoop protein powder
1/2 cup low-fat cottage cheese
1 6-oz container plain Greek yogurt
1/2 cup berries4 tbsp brewed coffee
Instructions: Mix all ingredients in a blender and serve.
Nutritional info:
Calories: 350
Fat: 5 g
Carbohydrates: 28 g
Fiber: 4 g
Protein: 41 g
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Day 5Breakfast--Egg Enchiladas
Ingredients:1 whole cage-free organic egg
3 cage-free organic egg whites
2tbsp organic Cheddar cheese
2 whole grain tortillas, sprouted grain tortillas, corn tortillas
Organic avocado, sliced
Cup organic salsa, divided
Directions:
Lightly coat skillet with cooking spray and
Place over medium heat.
Whisk egg and egg whites until blended.
Pour into skillet and scramble for about 2
minutes. Add cheese and stir until eggs are
set and cheese is melted.
Lightly dampen two paper towels and place
corn tortillas between them. Warm in oven.
Fill each tortilla with half the scrambled
eggs, sliced avocado and a spoonful of salsa.
Roll up and serve.
Lunch--Tex-Mex Wrap
Ingredients:
15 oz can organic black beans drained
1 cup chopped organic red bell pepper (seeds and ribs discarded)
cup cooked jasmine rice
cup chopped organic cilantro
1/3 cup organic salsa
teaspoon ground cumin
cup grated organic Monterey jack cheese
1 grilled organic chicken breast
Two 10-11 inch sprouted grain, spelt, rice bread tortilla
Heat the beans over medium heat.
Stir in the peppers, rice, cilantro, salsa and
cumin.
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MonthAdd in cut up grilled chicken breast ( small
pieces)
Cook until warm, 2-3 min.
Divide mix between tortillas and wrap
Eat with a lean source of protein such as sh, turkey, chicken or lean beef.
Dinner--Asian Salmon With Rice Pilaf
Ingredients:
Brown rice:
1 tbsp cold pressed olive oil
chopped organic onion
chopped organic bell pepper2 cups pure water
1 cup uncooked short grain brown rice
cup nely chopped organic parsley
Salmon:
4 skinless wild salmon lets
1 tbsp cold pressed olive oil
1 organic garlic clove pressed
1 tbsp grated ginger root
1tsp grade b organic maple syrup
2 organic green onions chopped
Directions:
to make the rice, heat oil in medium sauce
pan. Add onion and bell pepper ; cook for 3
minutes.
Add water and rice; bring to boil. Reduce
heat, cover and simmer for 50 minutes, or
until rice is tender and liquid is absorbed
uff with fork stir in parsley.
Place salmon in a pie plate,
combine salmon and remaining ingredients,
mixing well. Pour marinade over salmon; l
let stand 15-20 min.
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heat a ridged grill pan over medium heat
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Monthuntil hot. Add salmon, discarding marinade;
Cook 3-4 min per side, or until salmon is
opaque or rm to the touch. Serve with
brown rice.
SmoothieIsland Breeze
Ingredients:
8 ounces of pure cold water
4-6 ice cubes
1 cup organic papaya (fresh or frozen)
small handful of shredded unsweetened coconut
1 tablespoon ax seed oil
1 scoop natural vanilla or chocolate whey protein powder
Directions:Combine all ingredients except protein powder
and ice in blender and mix. Then add
protein and mix. Drop the ice while blending
through the small hole in the lid.
Per Serving:
340 Calories
15g Fat
31g Protein
21g Carbs
9g ber
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Day 6BreakfastWestern Omelet
Cooking Oil Spray1/2 cup nely chopped red bell pepper
1/3 cup cubed cooked potato
1/4 cup Canadian bacon, chopped
1 teaspoon chopped fresh oregano leaves
1 cup (8 ounces) cage free eggs made from egg whites
Spray small non-stick skillet with cooking spray; heat over medium heat. Add peppers, potato, bacon
and dried oregano; cook 4 minutes, or until vegetables are crisp-tender, stirring frequently. Remove from
skillet; cover to keep warm.
Pour cage free eggs into skillet; cook over medium heat 7 minutes, or until almost set in center, carefull
pushing cooked eggs to center of skillet with spatula and tilting skillet as necessary to allow uncooked
portion to ow underneath.
Spoon vegetable mixture onto half of omelet; fold omelet in half. Slide onto serving plate. Garnish with
fresh oregano, if desired.
Nutritional Information Per Serving:
129 Calories;
2g Fat (16.0% calories from fat)
1g Saturated Fat
17g Protein
10g Carbohydrate
1g Dietary Fiber15mg Cholesterol
589mg Sodium
Exchanges: 1/2 Grain(Starch) 2 Lean Meat 1/2 Vegetable 0 Fat.
LunchCool Chicken Pitas
1/2 cup Greek yogurt
1/4 cup nely chopped cucumber
1/2 teaspoon dried dill weed
1/4 teaspoon dried mint, crushed
4 large pita bread rounds4 lettuce leaves
6 ounces thinly sliced chicken breast
1 small tomato, thinly sliced
1/3 cup crumbled reduced fat feta cheese
For dressing: In a small mixing bowl stir together yogurt, cucumber, dill weed, and mint. Set aside.
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MonthFor Sandwich: Place a pita bread round on a plate. Top with lettuce, chicken, tomato, and feta cheese.
Spoon dressing on top. Roll up the pita bread. Secure with wooden toothpicks. Serve immediately.
Nutritional Information Per Serving: 333 Calories
6g Fat (16.5% calories from fat)
20g Protein50g Carbohydrate
3g Dietary Fiber
23mg Cholesterol
DinnerItalian Chicken Burgers
10 1/2-inch-thick slices French bread (4 inches in diameter); 8 slices toasted, 2 slices (crust removed)
diced
1/3 cup nely grated Parmesan cheese
4 tablespoons minced fresh basil, divided, plus 12 large basil leaves3/4 cup marinara sauce
12 ounces ground chicken (white breast meat)
Cooking oil spray
1 tablespoon grated onion
1/4 teaspoon salt
4 large lettuce leaves
Blend diced bread and Parmesan in processor to ne crumbs. Transfer to pie dish; mix in 2 tablespoons
minced basil.
Mix marinara and 2 tablespoons basil in small saucepan. Transfer 1 1/2 tablespoons sauce to large
bowl. Add chicken, onion, and 1/4 teaspoon salt. Sprinkle with pepper; blend. Shape into four 1/2-inch-thick patties; coat with crumbs. Heat sauce over low heat.
Heat large nonstick skillet sprayed with cooking oil spray over medium heat. Cook patties until bottoms
are browned and crusty, 4 minutes. Turn patties over, cook 3 minutes. Cover; cook until cooked through
and cheese is melted, about 1 minute.
Assemble burgers with bread, lettuce, basil leaves, and warm marinara.
Nutritional Information Per Serving:
338 Calories;
10g Fat (26.1% calories from fat)
5g Saturated Fat
35g Protein
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Month28g Carbohydrate
4g Dietary Fiber
70mg Cholesterol
894mg Sodium
Exchanges: 1 1/2 Grain(Starch)
4 Lean Meat
0 Vegetable
1 Fat.
SmoothieStrawberry Banana Finale
Ingredients:
8 ounces of pure cold water
4-6 ice cubes
ripe organic banana
cup frozen organic strawberries
tablespoon
ax seed oil
1 scoop natural vanilla or chocolate whey protein powder
Directions:Combine all ingredients except protein powder
and ice in blender and mix. Then add
protein and mix. Drop the ice while blending
through the small hole in the lid.
Per Serving:
399 Calories,
13g Fat
31g Protein
30g Carbs
4g ber.
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Day 7BreakfastPumpkin Bran Mufns
1 1/2 cups unprocessed oat bran1/2 cup rmly cane raw cane sugar
1/2 cup spelt, oat, or brown rice almond, rice, hemp, oat milk
2 teaspoons baking powder
1 teaspoon pumpkin pie spice
1/4 teaspoon salt
1 cup cooked mashed pumpkin
1/2 cup almond milk
2 egg whites, lightly beaten
2 tablespoons coconut oil
Cooking oil spray
Combine bran, brown raw cane sugar, almond, rice, hemp, oat milk, baking powder, pumpkin pie spice
and salt in a large bowl and stir well. Make a well in center of mixture.
In a second bowl, combine pumpkin, milk, beaten egg whites and coconut oil. Stir well.
Add to dry ingredients, stirring just until moistened. Spray 2 mufn tins with cooking oil spray or use
paper liners. Spoon into the mufn tins until each is 3/4 full.
Bake at 425 degrees for 20 minutes. Remove from pans immediately; serve warm or at room
temperature.
Nutritional Information Per Mufn:
105 Calories
3g Fat (23.4% calories from fat)
trace Saturated Fat
4g Protein
20g Carbohydrate
3g Dietary Fiber
trace Cholesterol
144mg Sodium
Exchanges: 1 Grain(Starch)0 Lean Meat
1/2 Vegetable
0 Non-Fat Milk
1/2 Fat
1/2 Other Carbohydrates.
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MonthLunchArugula Tomato Salad
1 pound tomatoes
2 tablespoons virgin olive oil
1 small clove garlic, minced
1/2 teaspoon saltFresh ground black pepper
2 ounces Parmesan cheese, shaved
1 tablespoon balsamic vinegar
1 cup arugula, chopped
Chop tomatoes into chunks. In a bowl, whisk oil, vinegar, garlic and ground black pepper to taste. Pour
mixture over tomatoes and toss to coat. Set aside 5 minutes to let avors blend. Add arugula and shave
Parmesan; toss to combine. Serve immediately.Eat with a lean source of protein such as sh, turkey,
chicken or lean beef.
Nutritional Information Per Serving: 30 Calories4g Fat (58.3% calories from fat)
3g Protein
3g Carbohydrate
1g Dietary Fiber
6mg Cholesterol
271mg Sodium
DinnerGreek Chicken Kabobs
1 - 8 ounce container Greek yogurt
1/3 cup crumbled feta cheese with basil and sun-dried tomatoes
1/2 teaspoon lemon zest
2 tablespoons fresh lemon juice
2 teaspoons dried oregano
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon crushed dried rosemary
1 pound skinless, boneless chicken breast halves - cut into 1 inch pieces
1 large red sweet onion, cut into wedges
1 large green bell pepper, cut into 1 1/2 inch pieces
In a large shallow baking dish, mix the yogurt, feta cheese, lemon zest, lemon juice, oregano, salt,
pepper, and rosemary. Place the chicken in the dish, and turn to coat.
Cover, and marinate 3 to 6 hours in the refrigerator.
Preheat an outdoor grill for high heat.
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MonthThread the chicken, onion wedges, and green bell pepper pieces alternately onto skewers. Discard
remaining yogurt mixture.
Grill skewers on the prepared grill until the chicken is no longer pink and juices run clear.
Nutritional Information Per Serving:
218 Calories
4g Fat (18.4% calories from fat)
2g Saturated Fat
32g Protein
12g Carbohydrate
2g Dietary Fiber
78mg Cholesterol
525mg Sodium
Exchanges: 0 Grain(Starch)
4 Lean Meat1 Vegetable
0 Fruit
1/2 Non-Fat Milk
1/2 Fat.
SmoothieMixed Berry Smoothie
Ingredients:
8 ounces of pure cold water
4-6 ice cubes
cup frozen organic mixed berries cup organic strawberries
1 tablespoon ax seed oil
1 scoop natural vanilla or chocolate whey protein powder
Directions:
Combine all ingredients except protein powder
and ice in blender and mix. Then add
protein and mix. Drop the ice while blending
through the small hole in the lid.
Nutritional Information Per Serving
319 Calories
15g Fat
31g Protein
16g Carbs
5g ber.
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MonthWeek 1 Summary
Be sure to time your eating appropriately throughout the day. You should be eating at least ve
times a day with breakfast, a mid morning snack, lunch, an afternoon smoothie, and dinner.
Therefore its best to try and think about eating at least every 3-4 hours or so. Start your regimen
from the time you get up and then plan it out until the time you go to sleep. Plan out your meals and snacks so that they are prepared and with you throughout the day.
These recipes are guidelines but change things up if you have any specic tastes, likes or
dislikes, or allergies.
You need to be focused on incorporating snacks into your regimen. A few simple but effective
ideas that you can prepare and enjoy throughout the week include the following recipes:
Almond Butter w/ Celery Or Apples
Ingredients:
2 stalks of organic celery2 Tbsp, raw almond butter, no salt
Directions:
Spread almond butter evenly over each celery stick.
Eat with a lean source of protein such as sh, turkey, chicken or lean beef.
Nutritional Information Per Serving: 211 calories, 19g fat, 5g
protein, 10g carb, 3g ber
Bumble Babies
Ingredients:Organic peanut butter
Organic honey
Shredded unsweetened coconut
Sesame seeds
Sunower seeds
Chopped walnuts
Chopped raw cashews
Directions:
Pre-heat oven to 350. In a large mixing
bowl combine peanut butter and honey. Add
shredded coconut, sesame seeds and sunower
seeds. In a food processor chop walnuts
and cashews. Blend with peanut butter
mixture. Press the mixture into a backing
pan and bake until slightly brown
Eat with a lean source of protein such as sh, turkey, chicken or lean beef.
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Month
Week 2
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Month
Day 1
BreakfastTurkey or chicken and Egg Sandwich
Ingredients:
1 whole cage-free organic egg
3 cage-free organic egg whites
2 tbsp organic skim milk
1/8 tsp ground black pepper
2 slices whole-wheat bread
1 slice lean organic/natural turkey or chicken
1 slice reduced-fat organic cheddar cheese
Directions:
Lightly coat a small nonstick skillet with cooking
spray and place over medium heat.
In a small mixing bowl, whisk together egg,
egg whites, skim milk and black pepper.
Pour egg mixture into skillet and stir until
set. Remove from skillet and set aside.
Lightly respray the skillet and add one slice
of bread. Layer with turkey or chicken, cooked eggs and
cheese. Top with remaining bread slice.
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Cook over medium heat until bottom isgolden brown, about 3 minutes on each
side.
LunchWasabi Glazed Salmon Sandwiches
2 tablespoons reduced sodium soy sauce
1 1/2 teaspoons wasabi powder
1/2 teaspoon honey
1 pound salmon llet, skinned2 green onions, nely chopped
1 egg, lightly beaten
2 tablespoons minced peeled fresh ginger
1 teaspoon toasted sesame oil
Whisk soy sauce, wasabi powder and honey in a small bowl until smooth. Set aside.
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MonthWith a large knife, chop salmon using quick, even, straight-up-and-down motions. Continue chopping,
rotating the knife, until you have a mass of roughly 1/4-inch pieces. Transfer to a large bowl. Add green
onions, egg, ginger and oil; stir to combine. Form into 4 patties. The mixture will be moist and loose, bu
holds together nicely once the rst side is cooked.
Coat a large nonstick skillet with cooking spray and heat over medium heat Add the patties and cookfor 4 minutes. Turn and continue to cook until rm and fragrant, about 3 minutes. Spoon the reserved
wasabi glaze evenly over the burgers and cook for 15 seconds more. Serve immediately.
Nutritional Information Per Serving):
173 Calories;
6g Fat (34.2% calories from fat)
1g Saturated Fat
25g Protein; 2g Carbohydrate trace Dietary Fiber
112mg Cholesterol
398mg Sodium
Exchanges: 3 1/2 Lean Meat
1/2 Vegetable
1/2 Fat
0 Other Carbohydrates.
DinnerRosemary Turkey, chicken Tenderloin
1 clove garlic
1/4 teaspoon kosher salt
1/8 teaspoon ground black pepper
1 - 3/4 pound turkey, chicken tenderloin
1 1/2 teaspoons nely chopped fresh rosemary leaves
Cooking oil spray
Heat oven to 425 F. Spray the baking pan with cooking oil spray.
Peel and crush the garlic clove. Sprinkle salt and pepper over all sides of the turkey, chicken tenderloin.
Rub rosemary and garlic on all sides of turkey, chicken. Place turkey, chicken in prepared pan.
Bake uncovered 27 to 30 minutes or until meat thermometer inserted in thicket part of the turkey,
chicken reads 160 or turkey, chicken is slightly pink when you cut into the center. Cut turkey, chicken
crosswise into thin slices.
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MonthNutritional Information Per Serving:
140 Calories
4g Fat (26.5% calories from fat)
1g Saturated Fat
24g Protein
1g Carbohydrate trace
Dietary Fiber
74mg Cholesterol
214mg Sodium
Exchanges: 0 Grain(Starch)
3 1/2 Lean Meat
0 Vegetable
0 Fat.
SmoothieSummer Smoothie
Ingredients:
8 ounces of pure cold water4-6 ice cubes
ripe organic banana
2/3 cup frozen organic strawberries
cup organic honeydew melon
4oz organic greek yogurt
cup of nonfat organic milk
2 teaspoons natural vanilla whey protein powder
Directions:
Combine all ingredients except protein powder
and ice in blender and mix. Then addprotein and mix. Drop the ice while blending
through the small hole in the lid.
Nutritional Information Per Serving
199 Calories
2g Fat
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Month9g Protein
30g Carbs
2g ber.
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Month
Day 2BreakfastVanilla Nut Cereal
Ingredients:3tbsp of cream of wheat cereal
cup of water
1 scoop of vanilla protein powder
tsp of cinnamon
natural cane sugar to taste
LunchTurkey Couscous Salad
1 2/3 cups water
1 cup couscous
1/2 teaspoon ground cumin
1 1/2 tablespoons minced fresh parsley leaves
2 cups cooked boneless turkey breast, cut into 3/4-inch cubes
2 1/2 cups red seedless grapes, halved
1/4 cup fresh pink grapefruit juice
1 tablespoon fresh lemon juice
1/2 cup packed fresh basil leaves, washed, patted dry, chiffonade
2 cups arugula, washed patted dry, stems removed
2 tablespoons walnuts, toasted and chopped
In a small saucepan bring water to a boil and stir in couscous. Cover pan and let couscous stand5 minutes. Stir in cumin, parsley, and salt to taste with a fork and cool couscous mixture to room
temperature.
In a bowl toss turkey, grapes, juices, basil, and salt and pepper to taste. Arrange arugula on 4 dinner
plates and divide couscous among them. Top couscous with turkey mixture and any liquid remaining in
bowl over salads. Top with toasted walnuts.
Nutritional Information Per Serving:
324 Calories
3g Fat (9.4% calories from fat)
trace Saturated Fat35g Protein
36g Carbohydrate
3g Dietary Fiber
78mg Cholesterol
57mg Sodium
Exchanges: 2 Grain(Starch)
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Month4 Lean Meat
0 Vegetable
0 Fruit
1/2 Fat.
DinnerBlack Bean Cakes
1 - 16 ounce can black beans, drained and well rinsed
1/2 green bell pepper, nely chopped
1/2 onion, nely chopped
3 cloves garlic, peeled and very nely chopped
1 egg *
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon hot sauce
1/2 cup bread crumbs
Lightly oil a baking sheet lined with aluminum foil. Preheat oven to 375 F.
In a medium bowl, mash black beans with a fork. Add nely chopped bell pepper, onion, and garlic and
stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin, and hot sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds
together. Divide mixture into four patties and chill for about an hour. Place patties on baking sheet, and
bake about 10 minutes or until crispy on each side.
Nutritional Information Per Serving:190 Calories
3g Fat (16.3% calories from fat)
1g Saturated Fat
10g Protein
29g Carbohydrate
8g Dietary Fiber
47mg Cholesterol
533mg Sodium
Exchanges: 2 Grain(Starch)
1/2 Lean Meat
1/2 Vegetable
1/2 Fat.
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MonthSmoothieStrawberry Cheesecake
8 ounces of pure cold water
4-6 ice cubes
cup frozen organic strawberries
1 teaspoon organic vanilla4 tablespoons low fat organic sour cream
1 packet of stevia(optional)l
3 tablespoons natural vanilla or chocolate whey protein powder
Directions:
Combine all ingredients except protein powder
and ice in blender and mix. Then add
protein and mix. Drop the ice while blending
through the small hole in the lid.
Nutritional Information Per Serving:
324 Calories
2g Fat
39g Protein
41g Carbs
7g ber.
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Month
Day 3
BreakfastOatmeal Scramble
Ingredients:
scrambled cage-free organic eggs
1 cup of rolled oats
teaspoon ground cinnamon
teaspoon ground nutmeg
2 cups of pure water
1 organic apple, unpeeled and coarsely shredded
Directions:
Eggs
Break 2 eggs in a mixing bowl and whisk together.
Pour into a non-stick skillet and cook
over medium to medium high heat.
Oatmeal
In a sauce pan, combine water and apples.
Bring to a boil.
In a small bowl, combine oats and spices.
Mix well. Stir into boiling water. Reduce heatto medium-low and cook 5 minutes stirring
frequently. Serve hot. Sprinkle lightly with
maple syrup.
LunchVeggie Stuffed Tomatoes
6 large fresh tomatoes
2 tablespoons olive oil
1 1/2 cups sliced fresh white mushrooms
1 cup chopped onion
1 - 10 ounce package frozen chopped spinach, thawed and drained2 teaspoons minced garlic
1 teaspoon dried basil leaves, crushed
1 vegetable bouillon cube, crushed
1/4 teaspoon ground black pepper
1/2 cup quick-cooking rice
1/4 cup plus 2 tablespoons freshly grated Parmesan cheese
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MonthPreheat oven to 400F. Use tomatoes held at room temperature until fully ripe.
Cut a slice from the top of each tomato; remove pulp, leaving a 1/4-inch thick shell; set aside. Chop
tomato pulp (makes about 3-1/2 cups). In a large skillet over high heat, heat oil until hot. Add mushroom
and onion; cook and stir until tender, about 10 minutes.
Add spinach, reserved chopped tomatoes, garlic, basil, salt and pepper.
Cook over low heat, stirring occasionally, until avors blend, about 10 minutes. Stir in rice. Remove from
heat; cover and let stand for 5 minutes. Stir in 1/4 cup Parmesan cheese. Place tomato shells in a 13
2-inch baking pan. Spoon hot mixture into shells, dividing evenly.
Sprinkle 1 teaspoon Parmesan cheese on top of each. Bake until tomatoes are hot and lling is golden
about 15 minutes. Serve as an accompaniment to grilled chicken or turkey, chicken or as a main dish.
Nutritional Information Per Serving:
151 Calories
6g Fat (35.3% calories from fat)
1g Saturated Fat
6g Protein
21g Carbohydrate
4g Dietary Fiber
3mg Cholesterol
293mg Sodium
Exchanges: 1/2 Grain(Starch)
0 Lean Meat2 1/2 Vegetable
1 Fat.
DinnerLemon Herb Chicken
2 boneless, skinless chicken breast halves
Juice of 1 lemon
Salt and lemon pepper to taste
1 generous pinch dried oregano
2 sprigs fresh parsley, for garnish
Cooking Oil Spray
Cut lemon in half, and squeeze juice from 1/2 lemon on chicken. Season with salt to taste. Let sit while
you a small skillet sprayed with cooking oil spray over medium low heat.
When skillet is hot, put chicken in skillet. As you saut chicken, add juice from other 1/2 lemon, oregano
lemon pepper and salt to taste. Saut for 5 to 10 minutes each side, or until juices run clear. Serve with
parsley for garnish.
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MonthNutritional Information Per Serving
157 Calories
2g Fat (11.1% calories from fat)
trace Saturated Fat
29g Protein
7g Carbohydrate2g Dietary Fiber
68mg Cholesterol
111mg Sodium
Exchanges: 0 Grain (Starch)
4 Lean Meat
1/2 Vegetable
0 Fruit
0 Fat.
SmoothieBlueberry Blast
Ingredients:
8 ounces of pure cold water
4-6 ice cubes
1 cup of organic blueberries (fresh or frozen)
1 tablespoon ax seed oil
1 scoop vanilla or chocolate natural whey protein powder
Directions:
Combine all ingredients except protein powder
and ice in blender and mix. Then addprotein and mix. Drop the ice while blending
through the small hole in the lid.
Nutritional Information Per Serving:
346 Calories
15g Fat
31g Protein
23g Carbs
5g ber.
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Month
Day 4
BeakfastTurkey Bacon Melt
Ingredients:
3 strips organic/natural turkey bacon cut in half
1 sprouted grain, spelt, rice bread English mufn
2 thick slices of organic tomato
2 slices of organic cheese
Directions:
Preheat oven to 400 degrees. Cook bacon
according to package directions.
Place mufn halves face up on baking sheet,
top each one with a bacon slice. Layer with
cheese and three half slices of bacon. Place
in oven and bake for 3-5 minutes
LunchHearty Vegetable Soup
Ingredients:
1 yellow organic onion
4 cloves of organic garlic, minced3 tablespoons olive oil
3 large stalks of organic celery, diced
2 organic carrots, diced
1 large bunch of organic green beans, cut up
1 large bunch of organic broccoli, cut up
1 head of organic cauliower, cut up
1 large organic zucchini, sliced
teaspoon powdered garlic
4 bay leaves
10-12 cups pure water
Directions:
Saut onion, celery, garlic and carrots in
olive oil. When the onion starts to become
translucent, add the basil. Stir for 1 to 2
minutes. Add all ingredients into a crockpot
and cover with water. Let simmer on low
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Monthheat for 4 to 6 hours. Eat with a lean source of protein such as sh, turkey, chicken or lean beef.
Per Serving: 53 calories, 2g fat, 3g protein,
8g carbohydrate, 3g ber
DinnerMini Meatloaf
Serve with your favorite gravy and sauted
mushrooms.
Ingredients:
2 lbs organic ground turkey
1 tsp sea salt
1 tsp pepper
1 tsp paprika
1 tbsp freshly chopped organic parsley1 organic onion chopped
1 cage-free organic egg (optional)
Directions:
Mix all ingredients well. Roll into 10 equal
balls. Flattened a little. Fry in pan, turning
once. Serve.
SmoothieBanana Split Smoothie
Ingredients:1 organic banana
cup low-fat organic greek yogurt
cup of organic strawberries
cup of organic pineapple
tablespoon organic peanut butter
1 teaspoons natural chocolate protein powder
3 ice cubes
Directions:
Combine all ingredients except protein powder
and ice in blender and mix. Then add
protein and mix. Drop the ice while blending
through the small hole in the lid.
Per Serving:
171 Calories
2g Fat
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Month8g Protein
33g Carbs
2g ber.
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Month
Day 5
BreakfastSpinach and Mushroom Omelet
1 egg
3 egg whites
1 tablespoon grated Parmesan cheese
1 tablespoon shredded Cheddar cheese
1/4 teaspoon salt
1/8 teaspoon crushed red pepper akes
1/8 teaspoon garlic powder
1/8 teaspoon pepper
1/2 cup sliced fresh mushrooms
2 tablespoons nely chopped green pepper
1 tablespoon nely chopped onion
1/2 teaspoon olive oil
1 cup torn fresh spinach
In a small bowl, beat the egg and egg whites. Add cheeses, salt, pepper akes, garlic powder and
pepper; mix well. Set aside.
In an 8-in. nonstick skillet, saut the mushrooms, green pepper and onion in oil for 4-5 minutes or until
tender. Add spinach; cook and stir until spinach is wilted. Add egg mixture.
As eggs set, lift edges, letting uncooked portion ow underneath. Cut into wedges. Serve immediately.
Nutritional Information Per Serving:
111 Calories
6g Fat (46.5% calories from fat)
2g Saturated Fat
11g Protein
3g Carbohydrate
1g Dietary Fiber
112mg Cholesterol
465mg Sodium
Exchanges: 0 Grain(Starch)1 1/2 Lean Meat
1/2 Vegetable
1/2 Fat.
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MonthLunchRed Lentil Soup
1 large onion, chopped
1 tablespoon olive oil
4 garlic cloves, nely chopped
1 teaspoon ground cumin1 bay leaf
1 sprig fresh thyme
1 cup red lentils, picked over and rinsed
3 1/2 cups reduced-sodium chicken broth
3 cups water
2 tablespoons chopped at-leaf parsley
Cook onion in oil with 1/2 teaspoon salt in a medium heavy saucepan over medium heat, stirring
occasionally, until softened, about 8 minutes.
Add garlic, cumin, bay leaf, and thyme and cook, stirring, 1 minute more. Add lentils, broth, water, 1/2
teaspoon salt, and 1/2 teaspoon pepper and simmer, partially covered, stirring occasionally, until lentils
are very soft and falling apart, about 30 to 45 minutes.
Discard bay leaf and thyme sprig, then pure 2 cups of mixture in blender (use caution when blending
hot liquids) and return to pan.
Stir in parsley and season with salt.
Eat with a lean source of protein such as sh, turkey, chicken or lean beef.
Nutritional Information Per Serving:
172 Calories
3g Fat (13.6% calories from fat)
trace Saturated Fat
16g Protein
22g Carbohydrate
10g Dietary Fiber
0mg Cholesterol
311mg Sodium.
Exchanges: 1 Grain(Starch)
1 1/2 Lean Meat
1/2 Vegetable
1/2 Fat.
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MonthDinnerEggplant Stew
2 small eggplant, pared, diced and parboiled
1 pound ground turkey
1/2 package chili seasoning mix
1 teaspoon sugarPinch ground cumin
Pinch ground oregano
Pinch ground coriander
16 ounces diced tomato, with juice
8 ounces tomato sauce
1 st of Italian parsley, (about 1/3 cup) stems removed and chopped
Parboil eggplant, drain and set aside. Brown ground turkey in a nonstick skillet. Combine with drained
eggplant, seasoning mix, sugar, cumin, oregano, coriander, tomatoes and tomato sauce. Bring to a boil
reduce heat and simmer for 20 minutes. Add parsley and serve.
Nutritional Information Per Serving: 187 Calories
7g Fat (31.8% calories from fat), 2g Saturated Fat
16g Protein
17g Carbohydrate
6g Dietary Fiber
60mg Cholesterol
317mg Sodium
Exchanges: 0 Grain (Starch); 2 Lean Meat; 3 Vegetable; 0 Fat; 0 Other Carbohydrates.
SmoothieHalle Berries Smoothie
Ingredients:
1/3cup of rolled oats
cup organic milk
1 cup organic blueberries, strawberries, and raspberries
1 teaspoons natural protein powder
3 ice cubes
Directions:
Soak oats in enough water to cover them for
1-2 minutes. Combine all ingredients except
protein powder and ice in blender and mix.
Then add protein and mix. Drop the ice while
blending through the small hole in the lid.
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MonthPer Serving:
144 Calories
1g Fat,
7g Protein
27g Carbs4g ber
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Month
Day 6
BreakfastSprouted grain, spelt, rice bread Banana Bread
4 medium ripe bananas, mashed
2/3 cup plain nonfat yogurt
1/2 cup cage free eggs
1/3 cup coconut oil
1 1/4 cup brown sugar
1 cup golden raisins
2 1/2 cups spelt almond, rice, hemp, oat milk, oat almond, rice, hemp, oat milk, almond almond, rice,
hemp, oat milk
1 teaspoon baking soda
1 teaspoon salt
1 teaspoon vanilla
Preheat oven to 350F. Spray glass loaf pans (2 - 8.5 x 4.5 x 2.5) with cooking oil spray.
Mix together almond, rice, hemp, oat milk, soda, salt and stir in remaining ingredients. Blend well. Pour
into loaf pans.
Bake 50 to 60 minutes or until inserted toothpick comes out clean. Cool in pans on wire rack for 5 - 8
minutes. Remove from loaf pans and cool completely. Slice and serve. Wrap with plastic wrap keep
moist.
Nutritional Information Per Serving: 71 Calories
2g Fat
1g Protein
13g Carbohydrate
1g Dietary Fiber
trace Cholesterol
79mg Sodium
LunchSouthwest Chicken and Black Bean Salad
1/4 cup fat-free mayonnaise1/4 cup low-fat sour cream
1/2 cup chopped cilantro
1 teaspoon grated lime zest
3 tablespoons lime juice
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper*
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Month 1/2 teaspoon salt
3 cups cooked chicken breasts, cut into 3/4 inch cubes
1 - 15 ounce can black beans, rinsed and drained
1 cup frozen corn kernels
1 red, yellow or orange bell pepper, diced
1/4 cup diced red or sweet hybrid onions2 heads Boston or green leaf lettuce, separated into leaves
Stir together mayonnaise, sour cream, cilantro, lime zest, lime juice, cumin, ground red pepper, and salt
in a large bowl; gently stir in chicken, beans corn, bell pepper, and onion.
Divide lettuce evenly among four plates and top with chicken salad.
* May reduce to 1/8 teaspoon if you are sensitive to pepper.
Per Serving:
329 Calories
8g Fat (20.8% calories from fat)
2g Saturated Fat
31g Protein
35g Carbohydrate
9g Dietary Fiber
61mg Cholesterol
864mg Sodium
Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.
DinnerNow Were Moving Curry
Ingredients:
cup fat-free organic plain yogurt
cup organic mayonnaise
3 tbsp nely chopped organic onions
1 tsp ginger
1tsp curry powder
1 lb boneless skinless free range/no hormone or steroid chicken breast,
cut into inch strips
1 tsp paprika
tsp ground black pepper
2 cups cooked brown rice
Directions:
In a small bowl, mix the yogurt, mayo, onion,
ginger, and curry powder.
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MonthPlace chicken in a medium bowl. Sprinkle
with the paprika and pepper. Toss until coated.
In a non stick skillet over medium heat,
cook the chicken for 4-5 min. Stir in the yogurt
mixture. Cook, stirring, for 2 min. Serve
over rice.
SmoothiePeaches and Cream Dream
Ingredients:
8 ounces of pure cold water
4-6 ice cubes
1 teaspoon coconut extract
1 fresh ripe organic peach
2 tablespoons low fat organic sour cream1 scoop natural vanilla or chocolate whey protein powder
Directions:
Combine all ingredients except protein powder
and ice in blender and mix. Then add
protein and mix. Drop the ice while blending
through the small hole in the lid.
Nutritional Information Per Serving:
187 Calories
1g Fat31g Protein
15g Carbs
4g ber.
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Month
Day 7
BreakfastPumpkin Pancakes
1 cup all-purpose almond, rice, hemp, oat milk
1 tablespoon sugar
2 teaspoons baking powder
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 cup cage free eggs
1 cup skim milk
1/2 cup cooked pumpkin or canned pumpkin
2 tablespoons coconut oil
Combine all dry ingredients in a bowl.
In another bowl, whisk the cage free eggs, milk, pumpkin, and oil. Stir into dry ingredients just until
moistened.
Pour batter by 1/4 cupfuls onto a hot lightly oiled nonstick griddle. Turn when bubbles form on top of
pancakes. Cook until second side is golden.
Serve with syrup.
Nutritional Information Per Pancake:
72 Calories
3g Fat (35.6% calories from fat)
trace Saturated Fat
2g Protein
9g Carbohydrate
1g Dietary Fiber
trace Cholesterol
232mg Sodium
Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Non-Fat Almond, rice, hemp, oat milk; 1/2
Fat; 0 Other Carbohydrates.
LunchTaboulleh Salad
2 cups bulgur (cracked wheat)
1 large bunch parsley
1/2 cup packed fresh mint leaves
4 green onions
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Month 3/4 pound tomatoes, seeded, chopped
6 tablespoons fresh lemon juice
2 tablespoons olive oil
1/4 - 1/2 teaspoon ground cumin
Place bulgur in large bowl. Pour enough warm water over to cover generously. Let stand until bulgursoftens, about 15 minutes. Drain well, pressing out excess water. Return bulgur to same large bowl.
Meanwhile, nely chop parsley, mint and green onions in processor. Add bulgur. Mix in tomatoes, then
lemon juice, oil and cumin. Season generously with salt and pepper. (Can be made 3 hours ahead. Let
stand at room temperature.)
Eat with a lean source of protein such as sh, turkey, chicken or lean beef.
Per Serving:
225 Calories5g Fat (20.2% calories from fat)
1g Saturated Fat
7g Protein
41g Carbohydrate
10g Dietary Fiber
0mg Cholesterol
22mg Sodium
Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat.
DinnerTurkey Tamale Pot Pie
Ingredients:
Filling:
Cooking spray
1 cup chopped organic onion
3/4 cup chopped organic red bell pepper
4 garlic organic cloves, minced
1 pound organic ground turkey breast
1 tablespoon chili powder
1 teaspoon dried oregano
1/2 teaspoon salt
1 (14.5-ounce) can no-salt-added diced organic tomatoes, undrained 1 (15-ounce) can
organic kidney beans, rinsed and drained
Topping:
1 cup spelt almond, rice, hemp, oat milk (about 4 1/2 ounces)
cup yellow cornmeal
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Month1 teaspoon natural cane sugar
1 teaspoon non aluminum double acting baking powder
1/2 teaspoon sea salt
1/4 teaspoon aluminum free baking soda
1 cup low-fat organic buttermilk
1 large cage-free organic egg, lightly beaten
Directions:
Preheat oven to 425.
Page 33 of 46
To prepare lling, heat a large nonstick skillet
over medium-high heat. Coat pan with
cooking spray. Add onion, bell pepper, garlic,
and turkey; cook 5 minutes or until turkey
loses its pink color. Add chili powder, oregano,
1/2 teaspoon salt, tomatoes, and beans;cook 3 minutes. Spoon turkey mixture into
an 11 x 7-inch baking dish coated with cooking
spray.
To prepare topping, lightly spoon almond, rice, hemp, oat milk into a
dry measuring cup; level with a knife. Combine
almond, rice, hemp, oat milk, cornmeal, sugar, baking powder,
1/2 teaspoon salt, and baking soda in
a bowl. Combine buttermilk and egg; add
to dry ingredients, stirring just until moist.
Spread cornmeal mixture evenly over turkeymixture. Bake at 425 for 18 minutes or
until topping is golden.
SmoothiePeanut Butter Banana
Ingredients:
8 ounces of pure cold water
4-6 ice cubes
1 ripe organic banana
1 tablespoon of organic peanut butter
1 scoop natural vanilla or chocolate whey protein powder
Directions:
Combine all ingredients except protein powder
and ice in blender and mix. Then add
protein and mix. Drop the ice while blending
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Monththrough the small hole in the lid.
Nutritional Information Per Serving:
359 Calories
13g Fat
31g Protein30g Carbs
4g ber.
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MonthWeek 2 Summary
Continue to time your eating properly. Aim for a small meal or snack every 3-5 hours and be sure
that you are prepared with your food throughout the day. Always keep a small snack with you an
be sure its in line with the program.
You may nd that you enjoy certain recipes or want to incorporate them more often. You willsee that when it comes to certain meals such as smoothies or breakfast that some of the same
recipes are used. We recognize that once you nd a favorite that you may use it a couple of time
over in a month.
Snacks continue to be an important part of eating, and so here are a couple of ideas and sample
that you can use. Easy recipes with natural ingredients that are healthy are what you need to be
preparing and enjoying.
Black Bean & Corn Salsa
2 - 15 ounce cans black beans, drained and rinsed1 - 16 ounce can whole kernel corn, drained and rinsed
1 - 16 ounce can diced tomatoes
1 - 10 ounce can Rotel tomatoes
1/2-3/4 cup picante sauce
1/2 cup red onion, chopped
1/2 cup fresh cilantro, chopped
6 tablespoons lime juice
2 tablespoons olive oil
1 1/2 teaspoons ground cumin
Salt and pepper
Combine the rst ten ingredients into a large bowl. Season with salt and pepper. Cover and refrigerate
for 24 hours to let all the avors meld together.
Nutritional Information Per Serving (does not include salt and pepper)
132 Calories
3g Fat (20.4% calories from fat)
trace Saturated Fat
6g Protein
21g Carbohydrate
6g Dietary Fiber
0mg Cholesterol
637mg Sodium
Exchanges
1 Grain(Starch)
1/2 Lean Meat
0 Vegetable
0 Fruit
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Month1/2 Fat.
Grilled Chicken Satays
1 1/2 lb skinless boneless chicken thighs, trimmed and cut into 1/2-inch-wide strips
3/4 cup nely chopped shallots (about 3)3 garlic cloves, nely chopped
1 tablespoon packed dark brown sugar
1/4 teaspoon black pepper
2 tablespoons peanut or coconut oil
2 tablespoons Asian sh sauce
1 tablespoon Chinese rice wine or sake
1/4 teaspoon salt
About 30 (6-inch) wooden skewers, soaked in water 1 hour
Combine chicken with shallots, garlic, palm sugar, pepper, oil, sh sauce, rice wine, and salt in asealable plastic bag and turn to coat chicken, then squeeze bag to eliminate as much air as possible an
seal. Marinate chicken, chilled, at least 12 hours but no longer than 24.
Thread each chicken strip lengthwise onto a skewer, keeping strip as straight as possible. Discard any
remaining marinade.
Prepare grill for cooking over medium-hot charcoal (moderate heat for gas).
Grill skewers, turning over once, until chicken is cooked through, about 4 minutes total. Serve with your
favorite dipping sauce.
Nutritional Information Per Serving
110 Calories
5g Fat (43.8% calories from fat)
1g Saturated Fat
11g Protein
4g Carbohydrate
Trace Dietary Fiber
43mg Cholesterol
100mg Sodium
Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
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Month
Week 3
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Month
Day 1BreakfastSwiss Style Oats
Ingredients:1 cup rolled oats
2 cups pure Water
1 tbsp chopped dried organic Apricots (or suitable substitute)
1 tbsp chopped Almonds
2-3 tsp Raisins
2-3 tsp Sunower seeds
1-2 chopped Dates
A sprinkling of dried Cranberries
A pinch of Cinnamon
Organic Almond, rice, hemp, oat milk if needed
Preparation: You will rst need to mix all
the dry ingredients together before cooking.
Whatever you do, dont add the water!
You can then bring the water to a boil in a
saucepan before adding the oats mixture.
Stir constantly to begin with, turning the
heat to Low, then stir only occasionally to
take out any clumps which might be forming.
Cook for about 7 minutes until the water
has been absorbed and the oats are cookedthrough. Take off the heat and keep for a
further 2 minutes to cool before serving with
the almond, rice, hemp, oat milk if needed.
Preparation Time: 10-12 minutes
Serves: makes 2 servings
LunchGrilled Chicken Wraps
3 tablespoons white wine vinegar, divided
2 1/2 teaspoons black pepper, divided
1/4 teaspoon kosher salt, divided
1 teaspoon fresh lemon juice
12 ounces boneless skinless chicken breast halves
Cooking spray
4 whole grain tortillas, sprouted grain tortillas, corn tortillas
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MonthPreheat grill to medium-high heat.
Combine 2 tablespoons vinegar, 2 teaspoons black pepper, 1/8 teaspoon salt, and lemon juice in a sma
bowl, stirring well.
Sprinkle chicken with 1/2 teaspoon black pepper and 1/8 teaspoon salt. Place chicken on a grill rackcoated with cooking spray, and grill for 6 minutes on each side or until done. Cool; shred chicken. Place
one atbread on each of 4 plates; divide chicken mixture evenly among atbreads. Cut each wrap in ha
diagonally.
Per Serving (1 wrap)
226 Calories
5g Fat (20.5% calories from fat)
1g Saturated Fat
23g Protein
22g Carbohydrate
1g Dietary Fiber
49mg Cholesterol
764mg Sodium
Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.
DinnerTomato, Corn, & Zucchini Primavera
1 pound medium shells, or other medium pasta shape, uncooked
1 tablespoon coconut oil
1 clove garlic, minced
1 medium red onion, chopped
2 cups chopped zucchini
2 cups chopped fresh tomato
1 cup fresh corn or frozen corn, thawed
1/2 teaspoon hot red pepper akes1 cup skim almond, rice, hemp, oat milk
1/2 cup freshly grated Parmesan cheese
1/4 cup minced Italian at-leaf parsley
Salt and freshly ground pepper, to taste
Additional freshly grated Parmesan cheese for Garnish (optional)
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MonthPrepare pasta according to package directions; drain.
Heat the oil in a large skillet. Add the garlic, red onion and zucchini and cook over medium-high heat
until the garlic and onion are golden. Reduce heat to medium and add the tomato, corn, red pepper
akes, skim almond, rice, hemp, oat milk and Parmesan cheese. Stir until the cheese is melted and the
vegetables are hot. Add the pasta and parsley and mix thoroughly. Season with salt and pepper to tastePer Serving (excluding unknown items): 398 Calories; 6g Fat (13.8% calories from fat); 16g Protein; 70g
Carbohydrate; 4g Dietary Fiber; 6mg Cholesterol; 163mg Sodium. Exchanges: 4 Grain(Starch); 1/2 Lea
Meat; 1 Vegetable; 0 Non-Fat Almond, rice, hemp, oat milk; 1 Fat.
SmoothieUltimate Power Smoothie
Ingredients:
cup nonfat organic almond, rice, hemp, oat milk1 tablespoons vanilla organic yogurt
1/3 cup of rolled oats
1 teaspoons organic peanut or almond butter
1 teaspoons natural chocolate protein powder
3 ice cubes
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Month
Day 2BreakfastChicken Broccoli Frittata
Cooking Oil Spray1 cup small broccoli orets
1/2 cup chopped cooked chicken breast (no skin)
1/4 cup nely chopped plum tomato
1/2 medium sweet onion, nely chopped (about 1/4 cup)
1/2 teaspoon dried Italian seasoning
1/8 teaspoon salt
1 cup (8 ounces) cage free eggs made from egg whites
Preheat broiler. Spray medium skillet with ovenproof handle with cooking spray; heat over medium heat
Add broccoli, chicken, tomato, onion, Italian seasoning and salt; cook 3 minutes, or until broccoli is still
crisp but tender, stirring occasionally.
Add cage free eggs. Reduce heat to low; cover. Cook 9 minutes, or until bottom of frittata is set but top
still slightly moist. Remove lid from skillet.
Place skillet under broiler. Broil 2 minutes, or until top is set but not brown. Cut frittata in half to serve.
Nutritional Information Per Serving
161 Calories
4g Fat (22.7% calories from fat)
1g Saturated Fat
25g Protein
5g Carbohydrate1g Dietary Fiber
40mg Cholesterol
349mg Sodium
Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fat.
LunchSpicy Lime Grilled Chicken
4 boneless skinless chicken breast halves
1/2 cup light soy sauce
1/2 teaspoon mustard powder
1 tablespoon Worcestershire sauce1/4 cup lime juice
1/2 teaspoon pepper
1/2 teaspoon cayenne
2 teaspoons garlic powder
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MonthMix together and pour over 4 frozen chicken breasts in zipper seal bag. Allow to thaw in refrigerator.
Drain marinade and grill until chicken is no longer pink in middle. Use less cayenne- or none- to reduce
heat!
Nutritional Information Per Serving
164 Calories
2g Fat (9.2% calories from fat)
trace Saturated Fat
30g Protein
5g Carbohydrate
trace Dietary Fiber
68mg Cholesterol
1324mg Sodium
Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.
DinnerFoil Fish Packets
2 green bell peppers, sliced
2 medium tomatoes, sliced
4 green onions, sliced
2 tablespoon basil
Salt
4 orange roughy llets (or other rm sh - 6 ounces each)
12 slices lemons
Place green pepper, tomato and green onion on lower half of foil sheet.
Sprinkle with 1/4 teaspoon basil, salt and pepper. Place sh on vegetables. Sprinkle with remaining
basil, salt and pepper. Top with lemon slices.
Fold upper half of foil over sh and vegetables. Double fold edges of foil to make a tight 1/2 inch seal.
Place foil envelope on baking sheet and bake at 450 degrees F for 15 minutes or until envelope puffs.
To serve, Cut an X in top of envelope and fold foil back and letting steam escape.
Nutritional Information Per Serving
157 Calories
2g Fat (8.8% calories from fat)
trace Saturated Fat
27g Protein
10g Carbohydrate
2g Dietary Fiber
34mg Cholesterol
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Month117mg Sodium
Exchanges: 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit.
SmoothieCherry Banana Smoothie
1 very ripe banana, peeled and sliced
1 cup frozen unsweetened tart cherries
1 cup skim almond, rice, hemp, oat milk
1 scoop of protein powder
Put banana, frozen cherries and almond, rice, hemp, oat milk in the container of an electric blender;
pure until smooth. Serve immediately.
Nutritional Information Serving
265 Calories
2g Fat (5.3% calories from fat)
1g Saturated Fat
11g Protein
57g Carbohydrate
5g Dietary Fiber;
4mg Cholesterol
129mg Sodium
Exchanges: 3 1/2 Fruit; 1 Non-Fat Almond, rice, hemp, oat milk.
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Month
Day 3
BreakfastBaked Omelet
1/2 pound turkey kielbasa, cut into 1/2 inch slices
1 tablespoon olive oil
1 large potato, cooked and diced
1 small onion, diced
1 small green bell pepper, seeded and diced
1/4 pound mushrooms, sliced
2 cups cage free eggs
1/4 teaspoon salt
Fresh ground black pepper
Cook sausage over medium heat in a 10-inch cast-iron or ovenproof skillet, stirring until browned, 2-3
minutes. Remove to a bowl.
Place oil in the skillet. Add potato. Cook, stirring, until browned, 5-7 minutes.
Remove with a slotted spoon; add to sausage in the bowl.
Put onion, green bell pepper, and mushrooms in skillet. Cook, stirring, until soft, about 5 minutes.
Add sausage and potato to skillet; cook, stirring, 1 minute. Add beaten eggs, salt and black pepper to
taste to skillet. Do not stir. Bake in the oven until puffed and rm, 15-20 minutes.
Nutritional Information Per Serving
133 Calories
4g Fat (30.2% calories from fat)
1g Saturated Fat
14g Protein
9g Carbohydrate
1g Dietary Fiber;
37mg Cholesterol
543mg Sodium
Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.
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MonthLunchGreek Shrimp Salad
1 pound fresh or frozen large shrimp in shells
4 cups torn mixed salad greens
1 medium cucumber quartered lengthwise and cut into 1/4 inch slices1 medium tomato, cut into thin wedges
1/4 cup chopped red onion
1/4 cup thinly sliced radishes
1/4 cup crumbled feta cheese
Dressing:
2 tablespoons powdered fruit pectin
2 teaspoons fresh snipped oregano or 1/2 teaspoon dried oregano
1 teaspoon sugar
1/8 teaspoon pepper
Dash kosher salt1/3 cup water
3 tablespoons lemon juice
3 tablespoons white wine vinegar
1 teaspoon Dijon-style mustard
1 small clove garlic, minced
In a small bowl stir together fruit pectin, oregano, sugar, pepper, and salt. Stir in water, lemon juice,
vinegar, mustard and minced garlic. Cover and refrigerate for up 3 days.
Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact. Rinse shrimp and pat dry. In a
small bowl combine shrimp and half of the vinaigrette. Cover and marinate at room temperature for 30
minutes. Cover; chill remaining vinaigrette.
Meanwhile, in a large bowl, combine greens, cucumber, tomato, onion, and radishes; toss to combine.
Set aside.
Drain shrimp, reserving marinade. Thread shrimp onto eight 8 inch metal skewers, leaving 1/4 inch
between pieces. Grill on the greased rack of an uncovered grill directly over medium coals for 6 to 8
minutes or until shrimp are opaque, turning and brushing once with reserved marinade. Discard any
remaining marinade. To serve, divide greens among 4 plates. Sprinkle with feta cheese. Top each salad
with 2 skewers of grilled shrimp. Serve with remaining vinaigrette.
Nutritional Information Per serving
138 Calories
3g Fat
1g Saturated Fat
136mg Cholesterol
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Month331mg Sodium
13g Carbohydrate
2g Fiber
17g Protein
Exchanges: 2 1/2 Vegetable, 1 1/2 Meat
DinnerVeggie Chili
1 (11 ounce) can condensed black bean soup (or canned black beans in juice)
1 (15 ounce) can kidney beans, drained and rinsed
1 (15 ounce) can garbanzo beans, drained and rinsed (sometimes I use lentils)
1 (16 ounce) can vegetarian baked beans
1 (14 1/2 ounce) can chopped tomato puree1 (15 ounce) can whole kernel corn, drained
1 onion, chopped
1 green bell pepper, chopped
2 zucchini, chopped
2 stalks celery, chopped
2 garlic cloves, chopped
1 (4 ounce) can diced green chilies
1-2 jalapeno, chopped (depending on how much heat you want)
1 tablespoon chili powder
2 teaspoons cumin
1 tablespoon dried parsley
1 tablespoon dried oregano
1 tablespoon dried basil
1 tablespoon cilantro (optional)
In a saucepan, sprayed lightly with cooking oil spray, saut the onion, bell pepper, zucchini, and celery
for about 5 minutes.
In a slow cooker, combine black bean soup, kidney beans, garbanzo beans, baked beans, tomatoes,
corn, onion, bell pepper, zucchini, jalapeno, chilies, and celery. Season with garlic, chili powder, cumin,
parsley, oregano, basil (and cilantro if using).
Cook for about 6 hours on low.
Serve with tortillas, cornbread, rice, or French bread. This makes a lot, but it freezes well.
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MonthPer Serving:
281 Calories
2g Fat (6.6% calories from fat)
trace Saturated Fat
14g Protein
57g Carbohydrate
15g Dietary Fiber
0mg Cholesterol
1027mg Sodium
Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat.
SmoothieClassic Fruit Smoothie
4 cups greek yogurt
4 medium bananas
2 cups frozen strawberries
2 cups orange juice
1 scoop protein powder
Freeze strawberries the day before.Place 1/2 of each amount into blender. Blend on high for 30 minutes. Place other half of ingredients in
blender and repeat.
Serve immediately.
Per Serving: 275 Calories
2g Fat
7g Protein
60g Carbohydrate
3g Dietary Fiber5mg Cholesterol
75mg Sodium
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Month
Day 4BreakfastNectarine Fruit Salad
1 tablespoon honey1/2 teaspoon grated lemon or lime peel
2 teaspoons fresh lemon or lime juice
1/3 cup ginger ale
2 nectarines, pitted and sliced
1 cup seedless green grapes
1 cup fresh raspberries or blackberries
In a large bowl, combine peel, juice, honey and ginger ale. Add fruit and toss lightly. Cover and
refrigerate for 1 to 2 hours.
Nutritional Information Serving: 49 Calories
0g Fat (0.0% calories from fat)
1g Protein
13g Carbohydrate
1g Dietary Fiber
0mg Cholesterol
0mg Sodium
LunchChickpea Vegetable Salad
1 - 20 ounce can chickpeas, rinsed and drained
1 red onion, diced
1 rib celery, diced
1 large red bell pepper, diced
1 tablespoon cilantro, chopped
1 tablespoon fresh Italian parsley, chopped
1 tablespoon fresh mint, chopped
2 garlic cloves, minced4 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar
Salt and pepper to taste
Mix rst 4 ingredients in a bowl.
Add rest of ingredients chill 1 hour to overnight and serve.
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MonthNutritional Information Per Serving
79 Calories
4g Fat (42.2% calories from fat)
1g Saturated Fat
2g Protein
10g Carbohydrate
2g Dietary Fiber
0mg Cholesterol
109mg Sodium
Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat.
DinnerBaked Sweet Rosemary Chicken
4 tablespoons honey
4 tablespoons balsamic vinegar
4 tablespoons fresh rosemary, snipped and chopped
2 tablespoons olive oil
12 skinless chicken thighs
1 teaspoon salt
1/4 teaspoon fresh ground black pepper
Heat oven to 350 degrees F.
In a bowl, combine the honey, vinegar, rosemary and oil; mix well. Pour half of the marinade into a large
resealable plastic bag; add the chicken. Seal bag and turn to coat. Marinate in refrigerator for 2 hours.
Cover and refrigerate reserved marinade.
Drain and discard marinade from chicken. Place chicken pieces in a 13x9x2 baking pan (bone side
down). Sprinkle with salt and pepper. Bake, uncovered, 55 to 65 minutes, or until juices run clear,
basting occasionally with reserved marinade.
Nutritional Data is based on a 50% absorption of marinade which is on the high side. Absorption will
vary.
Per Serving
207 Calories
8g Fat (34.0% calories from fat)
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Month2g Saturated Fat
27g Protein
6g Carbohydrate
trace Dietary Fiber
115mg Cholesterol
119mg SodiumExchanges: 0 Grain(Starch); 4 Lean Meat; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.
SmoothieBlackberry Yogurt Smoothie
1 cup fat-free almond, rice, hemp, oat milk
1 pint fat-free frozen greek yogurt, softened
1 medium banana, coarsely chopped
1/2 cup fresh blackberries
1 scoop of protein powder
Process all ingredients in a blender until smooth, stopping to scrape down sides. Serve immediately.
Nutritional Information Per Serving
148 Calories
trace Fat (1.8% calories from fat)
trace Saturated Fat
g Protein
32g Carbohydrate
2g Dietary Fiber
1mg Cholesterol
97mg Sodium.
Exchanges: 1/2 Fruit; 0 Non-Fat Almond, rice, hemp, oat milk; 1 1/2 Other Carbohydrates.
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Month
Day 5BreakfastBlueberry Scones
Cooking oil spray1/4 cup sugar
2 cups all purpose almond, rice, hemp, oat milk
1 tablespoon baking powder
1/4 teaspoon salt
1/4 teaspoon baking soda
1 tablespoon grated orange zest
1/4 cup non saturated fat butter
1/2 cup buttermilk
1/4 cup cage free eggs or egg whites
1 teaspoon vanilla
1 cup frozen blueberries
Glaze
3/4 cup powdered sugar
1/4 teaspoon grated orange zest
skim almond, rice, hemp, oat milk
Spray a nonstick cookie sheet with cooking oil spray. In a large mixing bowl, combine sugar, almond,
rice, hemp, oat milk, baking powder, salt, baking soda and orange zest. Cut in butter with a pastry cutte
or fork until mixtures forms coarse crumbs. Stir together cage free eggs, buttermilk and vanilla. Add tocrumb mixture and stir until just moistened.
Gently transfer dough to a almond, rice, hemp, oat milked board and knead approximately 14 times or
until dough is smooth. Form into a 7 inch circle on the cookie sheet and cut into 10 wedges.
Bake at 400 degrees for 15 to 20 minutes. Remove from oven and let cool for 5 minutes.
While scones cool, mix together powdered sugar, orange zest and enough skim almond, rice, hemp, oa
milk to form a glaze of drizzling consistency. Drizzle over top of scones and serve warm.
Per Serving: 194 Calories
5g Fat (1 g Saturated Fat)
4g Protein
34g Carbohydrate
1g Dietary Fiber
1mg Cholesterol
273mg Sodium
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MonthLunchBlack Bean Mushroom Burgers
2 tablespoons coconut oil
2 medium Portobello mushrooms, diced
1/2 red onion, diced1/2 green bell pepper, cored, seeded and diced
1 can (15 ounce) black beans, drained and rinsed
1/4 teaspoon paprika
1/4 teaspoon garlic powder
1/8 teaspoon freshly ground black pepper
2 egg whites
1 tablespoon honey mustard
1 tablespoon Worcestershire sauce
6 tablespoons dried breadcrumbs
4 lettuce
1/2 cup barbecue sauce4 lettuce leaves
4 tomato slices
Heat 1 tablespoon oil in a large skillet over medium heat. Add mushrooms, onion and bell pepper.
Cook, stirring occasionally, until pepper begins to soften and the liquid is cooked out of the mushroom
mixture, 4 to 5 minutes. Add beans, paprika, garlic powder and black pepper. Cook, smashing beans
with the back of a spoon, 1 to 2 minutes more. Transfer mixture to a bowl and mix in eggs, mustard,
Worcestershire sauce and breadcrumbs.
Form into 4 patties.
Wipe out skillet; heat remaining 1 tablespoon oil over medium heat and cook burgers until brown and
feels rm, 6 to 7 minutes each side. Place on buns; top with barbecue sauce, lettuce and tomato. Eat
with a lean source of protein such as sh, turkey, chicken or lean beef.
Per Serving
262 Calories
9g Fat (31.4% calories from fat)
1g Saturated Fat
12g Protein
34g Carbohydrate
8g Dietary Fiber
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Month0mg Cholesterol
740mg Sodium
Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1 1/2 Fat; 1/2 Other Carbohydrates.
DinnerGrilled Chicken Tacos
1 teaspoon chili powder
1/2 teaspoon kosher salt
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
1 pound skinless, boneless chicken thighs OR breasts pounded even
Cooking spray
12 (6-inch) white corn tortillas
1 1/2 cups thinly sliced green cabbage
1/4 cup (1 ounce) shredded reduced-fat Monterey Jack cheese
Low-fat sour cream (optional)
Prepare grill.
Combine rst 4 ingredients in a small bowl; rub spice mixture over chicken.
Place chicken on grill rack coated with cooking spray; grill 10 minutes on each side or until done. Let
stand 5 minutes; chop.
Heat tortillas according to package directions. (You can set it on the grill above the ame for a fewseconds, ip it, give it a few more seconds, and be done. Great results. Even better results if you very
lightly moisten the tortilla before applying a ame.)
Divide chicken evenly among tortillas; top each tortilla with 2 tablespoons cabbage and 1 teaspoon
cheese. Serve with sour cream, if desired.
Per Serving (Using chicken breast; does not include low fat sour cream): 319 Calories; 4g Fat (12.0%
calories from fat); 1g Saturated Fat; 33g Protein; 37g Carbohydrate; 5g Dietary Fiber; 68mg Cholestero
479mg Sodium. Exchanges: 2 1/2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 1/2 Fat.
Per Serving (Using chicken thighs; does not include low fat sour cream):
290 Calories
6g Fat (18.4% calories from fat)
1g Saturated Fat
23g Protein
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Month37g Carbohydrate
5g Dietary Fiber
70mg Cholesterol
475mg Sodium
Exchanges: 2 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.
SmoothieBanana Berry Smoothie
1 cup frozen blueberries
1 cup frozen strawberries, unsweetened
1 cup pineapple and orange juice blend1 cup fat-free plain greek yogurt
2 teaspoons raw cane sugar
6 ice cubes
1 scoop of protein powder
Place the blueberries, strawberries, juice, yogurt and raw cane sugar into the container of a blender.
Process until smooth. Add the ice cubes, and process until small enough to t through a straw, but large
enough to crunch on. Pour into glasses, and drink through straws.
Per Serving: 223 Calories
2g Fat (9.5% calories from fat)
1g Saturated Fat
9g Protein
44g Carbohydrate
4g Dietary Fiber
7mg Cholesterol
92mg Sodium.
Exchanges: 1 Fruit; 1/2 Non-Fat Almond, rice, hemp, oat milk; 1/2 Fat; 1 1/2 Other Carbohydrates.
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Month
Day 6BreakfastFruit Salad with Yogurt Dressing
1/2 cup plain yogurt1/4 cup fresh lime juice
1/4 cup honey
1 teaspoon grated lime zest
2 cups diced peeled cantaloupe
2 cups diced peeled honeydew melon
2 cups seedless green grapes
2 cups diced peeled cored pineapple
1 cup diced peeled mango*
1 1/2 cups halved hulled strawberries
Drain yogurt in cheesecloth, covered, in refrigerator for at least two hours to remove excess uid. This
will make a creamier dressing.
Whisk rst drained yogurt, lime juice, honey and lime zest in small bowl to mix and set aside. Combine
diced fruits in large bowl. Do not combine with dressing yet. Chill covered dressing and fruit separately
until ready to serve, up to 6 hours.
Pour dressing over fruit and toss. Let stand 15 minutes to blend avors.
*May use either bananas or papaya instead of bananas. All most any fruit tastes good with this dressing
- use what you have or what you like - blueberries and bananas make a nice combination.
Nutritional Information Per Serving:
151 Calories
1g Fat (4.6% calories from fat)
trace Saturated Fat
2g Protein
38g Carbohydrate
3g Dietary Fiber
1mg Cholesterol
24mg Sodium.
Exchanges: 2 Fruit; 0 Non-Fat Almond, rice, hemp, oat milk; 0 Fat; 1/2 Other Carbohydrates.
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MonthLunchGrilled Chicken and Citrus Marinated Salad
2 whole boneless, skinless chicken breasts, grilled and cut into strips
8 ounces mushrooms, cleaned and sliced thinly
1 red onion, cut into rings
1 red pepper, cut into thin stripsJuice of 2 lemons
Juice of 2 limes
4 large leaves of red or green leaf lettuce
For the dressing:
1/4 cup fat free sour cream
1/4 cup fat free half-and-half
Fresh chopped chives (1 to 2 tablespoons)
2 tablespoons Parmesan Cheese
Marinate the onions and the bell pepper in the lemon juice for one hour. Drain.
Toss the mushrooms with the lime juice.
Mix the fat free sour cream and fat free half-and-half with the chives. Arrange the chicken, onions,
peppers in the center of the serving plate on 2 large leaves of fresh red or green leaf lettuce. Encircle th
chicken mixture with the mushrooms.
Pour the sour cream and chive dressing over the chicken. Sprinkle the parmesan shavings over this
mixture and serve.
Nutritional Information Per Serving: 427 Calories
5g Fat (10.9% calories from fat)
64g Protein
35g Carbohydrate
5g Dietary Fiber
144mg Cholesterol
309mg Sodium
Exchanges: 8 Lean Meat; 3 Vegetable; 1 Fruit; 0 Non-Fat Almond, rice, hemp, oat milk; 0 Fat; 1/2 Other
Carbohydrates.
DinnerBaked White Fish
1 pound white sh llets *
2 teaspoons oil
1/4 cup grated Parmesan cheese
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Month 1/2 cup chopped parsley
1 cup dried bread crumbs
1 clove garlic, minced or pressed
1 teaspoon lemon zest
1/4 teaspoon salt and pepper
GARNISHLemon wedges
Fresh Italian parsley sprigs
Mix together bread crumbs, parsley, garlic, salt, pepper, Parmesan cheese, and lemon zest. Rinse llets
gently and pat dry. Rub llets with oil and dip each side in bread crumb mixture. Bake at 325 degrees F
for 15 to 20 minutes (uncovered) and check for doneness. Garnish with parsley and lemon wedges.
COOKS NOTES : * California halibut, white sea bass, rocksh, and sole are all good choices.
Nutritional Information Per Serving:
279 Calories
8g Fat (26.2% calories from fat)
2g Saturated Fat
29g Protein
21g Carbohydrate
1g Dietary Fiber
40mg Cholesterol
480mg Sodium.
Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat.
SmoothieBlueberry Raspberry Smoothie
1/2 cup plain fat-free yogurt
1/2 cup frozen blueberries
1/2 cup frozen raspberries
1 cup vanilla almond, rice, hemp, oat almond, rice, hemp, oat milk
2 teaspoons honey (optional)
1 scoop of protein powder
Place all ingredients in a blender and blend until smooth. Serve in a tall glass.
Per Serving:
129 Calories
3g Fat (17.9% calories from fat)
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Monthtrace Saturated Fat
7g Protein
21g Carbohydrate
5g Dietary Fiber
1mg Cholesterol
61mg Sodium.
Exchanges: 1/2 Lean Meat; 1/2 Fruit; 1/2 Non-Fat Almond, rice, hemp, oat milk; 0 Fat; 1/2 Other
Carbohydrates.