Yuri Elkaim’s ‘All-Day Energy’ Diet

Copyright © Elkaim Group International, Inc.

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic, or mechanical, including photocopying, recording, or by any information storage and retrieval system.

DisclaimerThe information presented in this work is by no way intended as medical advice

or as a substitute for medical counselling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of Yuri Elkaim and Elkaim Group International, Inc, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Yuri Elkaim or Elkaim Group International, Inc, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

2

WELCOME to the ‘All-Day Energy’ Diet COMMUNITY COOKBOOK 28-Day Meal Plan

The following 28-day meal plan will show you exactly which recipes (from the “All Day Energy Diet Community Cookbook) to make throughout your day and week to feel more energetic, help you lose weight, and take the thinking out of food preparation.

As a result, you’ll find it much easier to eat well and rely less on take-out and other ready-made foods that are not so good for you.

Here are some basic housekeeping instructions:

1. Feeling Hungry or Too Full?

For some, the plan that follow may provide adequate calories, satiation, and nutrients throughout the day. For others, there may be too much or too little. The meal plan is divided into breakfast, lunch, and dinner. I’ve omitted “snacks” but if you feel you need to add some more food into your day, then by all means go for it.

Having said that, certain days will have more calories than others. This is a good thing since our body is not designed to eat the same number of calories every single day. Our body functions best when some days have more calories and others less.

3

2. Alternatives and Substitutions

In the case where a recipe is recommended and you don’t have the kitchen equipment or the necessary ingredients, then replace with a similar ingredient or food that somewhat closely resembles the original. Don’t worry about following the meal plan to the letter. If something doesn’t resonate, then try something else.

If you’ve downloaded the Cooking Videos that accompany these recipes then you’ll see that I use a vast array of substitutions to illustrate that you can make these meals no matter what you have at your disposal. Remember, it’s not about being perfect.

3. What To Do While At Work

The great thing about many of these recipes is that they can be stored in your fridge for up to 3 days. So, if you’re not a home and don’t have the opportunity to make these recipes while at work, then you can get your stuff prepared ahead of time, put it in a Tupperware container, and take it with you to work. Remember to keep it in a cooler or in a refrigerator at work and reheat where applicable.

4. The Grocery List

Arguably, the most exciting part of this 28-day meal plan is that the cost of groceries for all 67 recipes in the Community Cookbook is less than $300. That means to eat clean and healthy for an entire month can cost you less than $5 per meal.

I’ve laid out, to the best of my ability, each ingredient (and its quantity) so that you can make your grocery store trips that much more efficient.

4

The ‘All-Day Energy’ Diet COMMUNITY COOKBOOK Grocery List

Fruits and Vegetables

☐ 7 Lime ☐ 10 ½ Avocado ☐ 2 Kale ☐ 1 Spinach ☐ 1 Mango ☐ 2 ¼ Cucumber ☐ ½ Organic Hass Avocado ☐ 11 Organic Celery sticks ☐ 3 pints Organic Blueberries ☐ 1 bag Shredded Coconut ☐ ½ cup Semi-Fruit

(Apple, Pear, Berries) ☐ 4 Dates ☐ 6 cups Mixed Organic Greens ☐ 3 Red Onion ☐ 1 Bag Frozen Peas ☐ 3 Radishes ☐ 1lb Asparagus ☐ 4 Broccoli ☐ 1 Cauliflower ☐ 2 ½ Apple ☐ 1 Red Apple ☐ ½ cup Dried Cranberries ☐ 3 cans Black Beans ☐ 3 ½ Onion ☐ 2 ½ Red Pepper ☐ 2 Red and Green Cabbage ☐ 2 Pear ☐ ½ Small Jicama ☐ 9 Green Onions ☐ 2 pints Organic Raspberries ☐ 2 Organic Frisee ☐ 3 Shallot ☐ 1 Yellow Onion ☐ 3 lbs Carrots ☐ 1 Organic Spaghetti Squash ☐ ½ cup Kalamata Olives ☐ 1 pint Cherry Tomatoes ☐ 1 handful Green Beans

☐ 1 cup Shiitake Mushrooms ☐ 1 28 oz can Organic Tomatoes ☐ 8 Organic Tomatoes ☐ ¼ Purple Onion ☐ 1 cup Frozen Peas

and Carrots Mixture ☐ 3 Fennel Bulbs ☐ 2 Grapefruit ☐ 3 Purple Potatoes ☐ 5 Sweet Potatoe ☐ 6 Zucchini ☐ 2 Yellow Squash ☐ 1 oz Organic Diced Tomatoes,

fire roasted ☐ 1 cup Organic Frozen Veggies ☐ 2 pints Strawberries ☐ 4 Oranges ☐ 1 Beet ☐ 1 cup Fresh Peas ☐ 2 ½ Lemons ☐ 7 cups Arugula Leaves ☐ ½ cup Sprouted Lentils ☐ ½ cup Mushrooms ☐ 1 pint Broccoli Sprouts ☐ 1 pint Alfalfa Sprouts ☐ ½ Large Golden Beet ☐ 1 Lemon Zest ☐ ½ cup Golden Raisins ☐ ½ small head Radicchio ☐ 1 Belgian Endive ☐ 1 Serrano Chile ☐ 1 Adobo Chile ☐ 2 Tomatillos ☐ 1 Watermelon ☐ 2 Thai Coconuts ☐ 1 pint Mixed Berries

(frozen or fresh) ☐ ½ cup Dried Blueberries

Meat

☐ 6 oz. dried Chorizo Sausage ☐ 6 free-range, hormone-free,

boneless, skinless Chicken Breasts

☐ 5 Bacon Strips ☐ 4 Halibut Filets ☐ 8 Wild Caught Salmon filets ☐ 3 cups grilled or baked

free-range, hormone-free, antibiotic-free Chicken

☐ 1 lb. Pork or Turkey Sausage

Liquid/Juice

☐ Coconut Milk ☐ Almond Milk ☐ freshly squeezed Orange Juice ☐ Lemon Juice ☐ Balsamic Vinegar ☐ Cider Vinegar ☐ Red Wine Vinegar ☐ Low-sodium Chicken or

Vegetable Stock ☐ Tomato Juice ☐ Lime Juice ☐ Macadamia Nut Oill

or Palm Fruit Oil ☐ Coconut Aminos ☐ Coconut Cream ☐ Chicken Broth ☐ Soy Sauce ☐ Coconut Oil ☐ Vegetable Broth ☐ Pomegranate Juice ☐ Avocado Oil ☐ White Vinegar

Nuts & Seeds & Legumes

☐ Pecans ☐ Almonds ☐ Brazil Nuts ☐ Walnuts ☐ Sunflower Seeds ☐ Flaxseed ☐ Hemp Seeds ☐ Fenugreek Seeds ☐ Fennel Seeds ☐ Chia Seeds ☐ Pine Nuts ☐ Black Beans ☐ 15 oz can Beans

(Chickpeas or White Beans) ☐ Pumpkin Seeds ☐ Pomegranate Seeds

Grains

☐ Gluten Free Oats ☐ Brown Rice (Optional) ☐ Quinoa ☐ Gluten Free Flour ☐ Almond Flour

Fats & Oils

☐ Extra Virgin Olive Oil ☐ Flax Oil ☐ Macadaamia Nut Oil ☐ Avocado Oil ☐ Grapeseed Oil

Spices

☐ Cinnamon ☐ Salt ☐ Black Pepper ☐ Sweet Paprika ☐ Chili Powder ☐ Cayenne ☐ Garlic Powder ☐ Ground Cumin ☐ Dried Oregano ☐ Dried Thyme ☐ Sea Salt ☐ Star Anise ☐ Mint Leaves ☐ Basil ☐ Dijon Mustard ☐ Red Pepper Flakes ☐ Cilantro ☐ Dried Rosemary ☐ 21 Garlic Clove ☐ Grated Ginger Root ☐ Tahini ☐ Onion Powder ☐ Dried or Fresh Sage ☐ Parsley ☐ Paprika ☐ Kosher Salt ☐ Tamari ☐ Vanilla Extract ☐ Raw Cacao Powder

Misc

☐ Organic Honey ☐ Eggs (21) ☐ Tomato Salsa ☐ Dark Chocolate Powder ☐ Whey, or Vegan Protein

Powder ☐ Coconut Flakes ☐ Organic Cacao Nibs ☐ Maple Syrup ☐ Sugar-free Nature’s Hallow

BBQ Sauce (optional) ☐ Stevia ☐ Freshly Grated Organic

Parmesan Cheese ☐ Hummus ☐ Almond Butter ☐ Nori Sheets (2) ☐ Baking Powder ☐ Beef Marrow Bones (4) ☐ Crumbled Bleu Cheese ☐ Unsweetened Gelatin ☐ Erythritol (optional) ☐ Dark Chocolate Drops ☐ “Enjoy Life” Chocolate Chips ☐ Baking Soda ☐ Agave

5

WHAT TO DO After The 28 Days

Once you’ve completed the 28-day meal plan, you have a few choices:

1. Do it again

2. Resume eating as you used to, while incorporating your favorite Community Cookbook recipes as appropriate

3. Create your own meal plan

The first 2 options are pretty self-explanatory. The final option I would like to elaborate on here. If, once completed your 28-day meal plan, you notice that there were specific recipes that you liked most and want to get creative, then by all means try creating your own meal plan. In doing so, please remember to incorporate a variety of recipes so that you’re getting plenty of greens, rainbow color veggies, and adequate calories.

With that said, here is your 28-Day Meal Plan for the recipes in The All-Day Energy Diet Community Cookbook.

Enjoy!

Yuri Elkaim

6

7

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Breakfast#1 Warm Oatmeal

Lunch#17 BBQ Chicken Salad

Dinner#42 Pom- Pepita Salad

Breakfast#20 Mini Paleo Fritatas

Lunch#25 Happy Dig. Salad

Dinner#52 Margarita Chicken

Breakfast#22 Apple Celery Salad

Lunch#15 Ginger Carrot Soup

Dinner#45 Pan-Seared Salmon

Breakfast#37 Apple Bites

Lunch#33 Arugula Salad (w/ salmon)

Dinner#72 Bone Marrow

Breakfast#2 Healthy Huevos

Lunch#14 Massaged Kale

Dinner#26 Veggie soup

Breakfast#7 Blueberry Morning

Lunch#36 (2) Sunny Avocado

Dinner#40 Roasted Beet Pizza

Breakfast#4 Green Smoothie

Lunch#44 Bean Soup

Dinner#44 Anytime Casserole

Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14

Breakfast#99 Raw Berry Crisp

Lunch#39 Avocado Sea Wrap

Dinner#41 Happy Halibut

Breakfast#8 Live Granola

Lunch#11 Delish Detox Salad

Dinner#49 & #64 Salmon w/ Macaroons for dessert

Breakfast#13 Jicama Slaw

Lunch#18 & #19 Squash’n Beans

Dinner#43 Kale w/ Chicken

Breakfast#68 Hemp Balls

Lunch#10 Spinach Basil Salad

Dinner#52 & #38 Salmon & Sweet Potato Fries

Breakfast#1 & #6 Oatmeal & Tea

Lunch#31 Beet & Carrot Salad

Dinner#50 Zuccini Pasta

Breakfast#3 Chewable Smoothie

Lunch#35 Cucumber Bites

Dinner#51 Superfood Salad

Breakfast#62 BB Brownies

Lunch#16 Savory Quinoa

Dinner#23 Quick Fried Rice

Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21

Breakfast#2 Huevos Rancheros

Lunch#21 & #29 Soup/Carrots

Dinner#42 Pom Salad & Salmon

Breakfast#67 Blueberry Bars

Lunch#34 Strawberry Salad

Dinner#20 Mini Fritattas

Breakfast#7 Blueberry Morning

Lunch#24 Creamy Broccoli

Dinner#30 Strawberry Salad

Breakfast#36 Sunny Avocado

Lunch#37 Apple Bites

Dinner#41 Happy Halibut

Breakfast#4 Green Smoothie

Lunch#17 BBQ Chicken Salad

Dinner#25 & #66 Soup+Cookies

Breakfast#65 Raw Berry Crisp

Lunch#39 Avocado Sea Wrap

Dinner#47 No Tortilla Soup

Breakfast#9 Sweet Pea Salad

Lunch#10 Spinach Salad

Dinner#46 Bone Marrow

Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28

Breakfast#5 Blueberry Smoothie

Lunch#32 Broccoli Salad

Dinner#45 Pan-Seared Salmon

Breakfast#34 Strawberry Avocado

Lunch#35 Cucumber Bites

Dinner#44 Anytime Casserole

Breakfast#68 Hemp Balls

Lunch#16 Savory Quinoa

Dinner#48 & #19 Chick n’ Beans

Breakfast#3 Chewable Smoothie

Lunch#9 Sweet Pea Salad

Dinner#49 Salmon Teriyaki

Breakfast#20 Mini Fritattas

Lunch#18 Med Squash

Dinner#26 Veggie soup

Breakfast#67 Blueberry Bars

Lunch#15 Ginger Carrot Soup

Dinner#40 Roasted Beet Pizza

Breakfast#1 Warm Oatmeal

Lunch#10 Spinach Basil Salad

Dinner#41 & #63 Fish + Dessert