COMPLETE

Anti-Inflammatory
Meal Plans:
Easy Recipes to Heal the
Immune System

By Daniel Hartman

2
 Table of Contents
DISCLAIMER ______________________________________4

CHAPTER 1 _______________________________________5
INTRODUCTION TO HEALTHY LIVING AND EATING _____________ 5

CHAPTER 2 ______________________________________ 10
ANTI-INFLAMMATORY DIET BASICS AND STYLE_________________ 10

CHAPTER 3 ______________________________________ 14
FOUR WEEKS ACTION PLAN ____________________________________ 14
WEEK 1 _____________________________________________________________________14
WEEK 2 _____________________________________________________________________38
WEEK 3 _____________________________________________________________________58
WEEK 4 _____________________________________________________________________78

3
 Disclaimer
This book was created to provide information about anti-inflammatory meals. This
information is made available with the knowledge that the publisher, editor, and
author do not offer any legal or otherwise medical advice. In the case you are ill, you
should always consult with your caring physician or another medical specialist.

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

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

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

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

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

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

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

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

4
 Chapter 1
INTRODUCTION TO HEALTHY LIVING AND EATING

WE ARE WHAT WE EAT.

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

5
 pseudoscience, but first an essential premise.

AND WHAT ARE ANTI-INFLAMMATORY FOODS?

Searching "anti-inflammatory foods" on YouTube or the rest of the internet, it is

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

Anti-inflammatory foods reduce the signs and symptoms of inflammation in the

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

In this regard, although it is possible to list some distinctly anti-inflammatory foods,

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

6
 Furthermore, let us not forget that the different antioxidant substances present in
nature often have different and complementary mechanisms (someone works in an
aqueous environment, someone lipophilic, for example, but then we have the lutein
that concentrates in the eye and the lycopene of the tomato effectively reaches the
prostate), which is why for maximum benefit it is so important to associate them,
rotate them in the diet, and alternate them. This is one of the classic examples in
which the overall effect is greater than the sum of the parts.

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

WHAT IS INFLAMMATION?

We are used to thinking

of inflammation as a
concept with a strongly
negative connotation,
always associating it
with pain, injury, trauma,
or simply a condition
that causes discomfort,
discomfort, and other
unpleasant symptoms.

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

7
 from this perspective, it is, in my opinion, comparable to stress: stress itself is neither
good nor bad. It is the form in which it manifests itself that makes it beneficial or
harmful.

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

Almost everyone is worried about inflammation of one kind or another. Arthritis,

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

A state of inflammation often precedes most chronic conditions. Inflammation is the

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

8
 Now let's take the same student and put him in front of questions that are beyond his
reach, for topics, difficulties, and frequency: within a month, we will have a boy
unable to study, tried by the continuous challenges that he is not equipped to
overcome, discouraged, who will therefore have lost confidence in himself because
he realized he was unable to tackle the path.

Likewise, inflammation, which if continued over time, can no longer guarantee

optimal or effective healing, like a wound that does not heal and, on the contrary,
continues to hurt. What I have described to you, with apparent simplifications, is the
difference between acute inflammation, useful, effective, and limited in time, from
chronic, fruitless, and persistent inflammation.

9
 Chapter 2
ANTI-INFLAMMATORY DIET BASICS AND STYLE

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

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

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

DIET BASICS

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

10
 Foods that form the basis of the diet are rich in antioxidants and unsaturated (healthy)
fats. Antioxidants actively fight free radicals that damage the body's cells, provoke
inflammation, reduce immunity and accelerate the aging process. Omega-3 and -6
fatty acids, as well as vitamins A and E, keep the body healthy from the inside,
strengthening every cell and prolonging its youth.

WHAT FOODS ARE WORTH EATING?

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

WHAT FOOD SHOULD YOU EXCLUDE?

11
 First of all, you should exclude sugar. The connection between it and the occurrence
of inflammatory reactions has been established by science for a long time and is not
questioned. High blood sugar levels stimulate the growth of inflammatory gut
bacteria, which increases the concentration of toxins in the body. The immune
system reacts to them by triggering an inflammatory response. Therefore, you should
be extremely careful with sweets; you should replace desserts with fruits or dried
fruits and refuse added sugar altogether.

Another important point in the anti-inflammatory diet is the complete avoidance of

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

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

WHAT HAPPENS TO THE BODY?

As a result of such nutrition in the body, many inflammatory processes are

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

Chronic fatigue, depression, diabetes, obesity, hypertension - chronic inflammation in

the body can lead to these problems. How can I stop it? This will help, among other
things, an appropriately structured diet. Inflammation is the body's natural defense
response to infection or infection. It is designed to eliminate the source of the threat

12
 and correct the "damage." However, if inflammation persists for too long, it in itself
becomes a serious threat to our health.

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

13
 Chapter 3
FOUR WEEKS ACTION PLAN

Week 1
Monday

BREAKFAST:
Smoothie Soothing

Prepare to be comforted. Pears have a

low glycemic index, and fennel helps
digestion. Add micronutrients to
spinach, and you have a lively mix of
antioxidants to start your day right. You can add a little vegan yogurt or a quarter
avocado for a creamy texture.

Preparation

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

Nutritional values

• Protein: 4g • Total Fat: 1g

• Total Carbohydrates: 37g

• Sugar: 6g

• Sodium: 89mg • Fiber: 9g

• Calories: 147

14
 Ingredients
4. A slim sliced fresh ginger
1. ½ cup of water ice
5. A cup of Spinach(packed)
2. Small cucumber
6. A Cored and quartered pear
3. ½ fennel bulb

LUNCH:
Leek, Pear Soup
and Fennel

Apart from being a good support

for digestion and treatment, the
pears add gentle sweetness—the
leeks and fennel help give the soup
a mild bite. You can serve especially with chopped cashews and raw pears for a
better texture.

Nutritional values
• Calories: 267
• Sodium: 627mg
• Sugar: 13g
• Carbohydrates: 33g

• Sodium: 627mg • Total Fat: 15g

• Fiber: 7g
• Protein: 5g
Ingredients
6. 1 teaspoon salt
1. ½ cup cashews
7. ¼ teaspoon freshly ground black
2. 2 tbs extra-virgin olive oil
pepper
3. 2 leeks only the white part
8. 2 cups of packed arugula,
4. 1 fennel bulb vegetable, or spinach broths or 3
cups of water
5. 2 peel cored peer

15
 Instructions:

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

DINNER:
Risotto Mushroom

Risotto is a popular meal among

Italian. It has a reputation of being
slightly difficult to make, but it’s truly
not difficult to make. The logic
behind its preparation is to add water
as you stir the rice (slowly). Once the rice is tender and the liquid is incorporated, the
result will be a satisfying warm creamy meal. You can use any short-grain rice if you
can’t get the regular arborio rice. Don’t use brown rice because of its outer shell.

Nutritional values

• Calories: 359
• Carbohydrates: 60g
• Protein: 10g
• Sugar: 1g
• Sodium: 1162mg
• Fiber: 3g
• Fat: 9g
Ingredients
3. 3 cups of warmed vegetable
1. ½ teaspoon freshly ground black
pepper broth

4. 1 minced garlic clove

2. 2 Cups (any grain rice)
preferable arborio rice
5. 1 tbs of fresh thyme leaves

17
 6. 1 pint sliced mushrooms 9. 2 tbs extra-virgin olive oil

7. 1 teaspoon salt 10. 1 large sliced shallot

8. Pinch ground nutmeg

Preparation

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

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

Tuesday

BREAKFAST:
Berries with
Coconut Rice

Smoothie is one of the foods

that, when taken, will remain
full and energized, most
especially Pineapple smoothie
that will make you think you
are on a tropical island. This
meal also aids in digestion. And in 5 minutes, your breakfast is ready.

Nutritional values
• Fat: 8g
• Protein: 6g

18
 • Calories: 281 • Sugar: 7g

• Fiber: 5g • Carbohydrates: 49g

• Sodium: 623mg

Ingredients

1. 1 tbs salt 5. 1 cup water

6. 1 cup coconut milk

2. ½ cup of well-shaved coconut

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

blueberries
slivered almond

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

Preparations

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

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

LUNCH:
Sprout Slaw
Brussels

Many people do not like cooked

bean sprouts since they were
young, and these bean sprouts
are said to be "good for you." If
you are one of these people,

19
 that is the way you can eat. This crunchy salad is an excellent complement to fried
chicken or turkey. If you do not have pomegranate seeds, please replace dried
cherries.

Nutritional value
• Sodium: 678mg
• Protein: 6g
• Sugar: 13g
• Carbohydrates: 29g
• Calories: 189
• Fiber: 9g
• Fat: 8g
Ingredients

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

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

hazelnuts
8. 1 pound Brussels sprouts
3. 1 teaspoon salt
9. 1 tbs of raw maple syrup of raw
4. ½ cup pomegranate seeds honey

5. 1 teaspoon Dijon mustard 10. 1 cored and sliced apple thin

Preparation

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

20
 DINNER:
Sauté Quinoa-
Broccolini

Nutritional values

• Sugar: 5g

• Sodium: 54mg

• Protein: 11g

• Calories: 273 • Carbohydrates: 44g

• Fiber: 6g • Fat: 6g

Ingredients

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

1 teaspoon curry powder
2. 1 tablespoon coconut oil
6. 2 sliced 2 cloves of garlic, leeks,
3. 1 tablespoon coconut aminos only white, chopped

4. 4 cups chopped broccoli

Preparation

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

Wednesday
This convenient "to-go" shaking will excite you
BREAKFAST: when your energy is behind. If Night Shadow is
Vegetables part of your diet, add a little Roma tomato to the
ingredients for extra nutrients.

21
 Ingredients

1. 1 cup coconut water

2. 1 teaspoon balsamic vinegar

with ice (optional)

3. 1 sliced carrot

4. ½ cup fresh raspberries

5. 1 small beet, cut into pieces

6. 1 celery stalk

Preparation

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

Nutritional values

• Carbohydrate: 24g • Fat: 1g Total

• Sodium: 293mg • Sugar: 23g

• Fiber: 8g • Protein: 3g

• Calories: 140

LUNCH:
Leek, Pear
Soup, Fennel

Apart from being a good sup-

port for digestion and re-
storative, the pears add gentle
sweetness—the leeks and fen-
nel help give the soup a mild
bite. You can serve especially

22
 with chopped cashews and raw pears for a better texture.

Nutritional values

• Sodium: 627mg • Calories: 267

• Sugar: 13g
• Carbohydrates: 33g

• Sodium: 627mg • Total Fat: 15g

• Protein: 5g • Fiber: 7g

Ingredients

1. ½ cup cashews 6. 1 teaspoon salt

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

pepper
3. 2 leeks only the white part
8. 2 cups of packed arugula,
4. 1 fennel bulb vegetable, or spinach broths or 3
cups of water
5. 2 peel cored peer

Instructions:

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

DINNER:
Burger Chickpea

Served with thick slices of ripe

tomatoes, you will wonder why you
haven't tried this recipe. Tahini and

23
 Garlic add a Mediterranean flavor to these burgers. For best results, let the mixture sit
for about 30 minutes; it will turn into a burger more easily. Cook and freeze in two
batches to order burgers. It goes very well with cucumber and yogurt sauce or green
olive sauce.

Nutritional values

• Carbohydrate: 43g • Sodium: 625mg

• Calories: 408 • Fat: 18g

• Protein: 19g • Sugar: 2g

• Fiber: 12g

Ingredients

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

2. 4 chopped green onions 7. ¼ koppie tahini

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

lemon juice
4. 1 teaspoon salt
9. 2 tablespoons chickpea flour
5. 1 tablespoon extra virgin olive oil

Preparations

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

24
 Thursday

BREAKFAST:
Muesli Overnight

For a beautiful morning, you were

doing a little work the night before
means that breakfast is ready when
you wake up. Apple cider vinegar
provides acidity and helps
digestion, but you can omit it if you prefer. Apple juice and chopped apples give the
fruit sweetness.

Nutritional values

• Protein: 6g • Sodium: 74mg

• Calories: 213 • Fiber: 6g

• Sugar: 10g • Carbohydrate: 39g

• Fat: 4g

Ingredients

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

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

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

juice
Instructions:

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

25
 LUNCH:
Risotto Mushroom

Risotto is a popular meal among

Italian. It has a reputation of being
slightly difficult to make, but it’s truly
not difficult to make. The logic behind
its preparation is to add water as you
stir the rice (slowly). Once the rice is tender and the liquid is incorporated, the result
will be a satisfying warm creamy meal. You can use any short-grain rice if you can’t
get the regular arborio rice. Don’t use brown rice because of its outer shell.

Nutritional values
• Calories: 359
• Carbohydrates: 60g
• Protein: 10g
• Sugar: 1g
• Sodium: 1162mg
• Fiber: 3g
• Fat: 9g
Ingredients

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

pepper
6. 1 pint sliced mushrooms
2. 2 Cups (any grain rice)
7. 1 teaspoon salt
preferable arborio rice
8. Pinch ground nutmeg
3. 3 cups of warmed vegetable
broth 9. 2 tbs extra-virgin olive oil
4. 1 minced garlic clove 10. 1 large sliced shallot
Preparation

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

26
 salt. Taste to check if the rice is cooked. Serve, then drizzle your meal with balsamic
vinegar and garnish with thyme.

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

DINNER:
Fruits, Vegetables, and
Lentil

The typical combination of brown rice and

lentils is refreshing. Crispy red lentils,
soaked overnight, mixed with jicama and
pears, exuding a fresh fragrance. The base
of this salad can be made the night
before, and fruits and vegetables can be
added the next day.

Nutritional values

• Fiber: 35g

• Fat: 31g

• Sodium: 272mg

• Sugar: 16g;

• Calories: 989

• Protein: 31g • Carbohydrate: 151g

Ingredients

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

into thin strips

2. 1 head radicchio torn into pieces

27
 4. 2 red Bartlett (or other) without 7. 1 can lentils
seeds, ripe pears, cut into
quarters and sliced into 2 chives, 8. 4 cups cooked brown rice

5. sliced Chicken 9. 2 cups of water

6. lettuce rinsed and drained

Preparations

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

Friday

BREAKFAST:
Powerhouse
Protein Smoothie

This creamy, protein-rich snack

provides you with the nutrients you
need throughout the day. Avocados,
hemp seeds, and cashews can add
protein without using protein
powder. Coconut milk and avocado
give a creamy texture. Hello, today!

Nutritional values

• Sugar: 34g • Carbohydrate: 47g

• Protein: 13g • Sodium: 199mg

• Fiber: 7g • Calories: 500

28
 • Fat: 32g

Ingredients

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

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

kale leaves
7. ½ Avocado
3. 1 cup fresh grapes

4. ¼ cup cashew nuts

Preparation

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

LUNCH:
Rice Soup and
Sweet Potato

This comfortable and

straightforward soup can be
called "leftover soup" because it
is delicious with leftover rice
and vegetables. The soup tastes
very soft; season with red
pepper flakes or a teaspoon or
two of coconut amino acids.

Nutritional values

• Sodium: 789mg • Fiber: 3g

• Fat: 2g • Protein: 8g

• Carbohydrate: 29g • Sugar: 7g

29
 • Calories: 167

Ingredients

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

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

pieces,
7. 1 large peeled potato
3. 4 cups vegetable broth
8. 2 teaspoons chopped ginger
4. 2 cloves garlic, thinly sliced

Preparation

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

DINNER:
Tomato Pasta

This sounds impossible, but it

does work! Put everything in the
pot simultaneously and cook for
about 10 minutes, or until the
dough becomes stiff. Just like
magic, the pasta and sauce
come from the pan. Currently, there are many kinds of gluten-free pasta on the
market. Check the ingredients and avoid choosing one from wheat products.

Nutritional values

• Fiber: 6g • Calories: 518

30
 • Protein: 10g • Carbohydrates: 95g

• Fat: 11g • Sugar: 4g

• Sodium: 909mg

Ingredients

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

oil
2. 4½ cups water
8. 2 thinly sliced cloves of garlic
3. 1 can (15 ounces) diced tomato
9. 1 pound gluten-free macaroni
4. 1 ½ teaspoon salt
10. ¼ cup chopped fresh basil
5. 4 whole basil leaves

6. ¼ teaspoon freshly ground black

pepper

Preparation

Heat 2 tablespoons of oil in a large heavy-bottomed saucepan over medium heat.

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

Saturday

BREAKFAST:
Frittata Mushroom

This This fry is not a real fry; the eggs

are replaced by chickpea batter to
provide a delicious protein base. Pair
with fresh fruit for breakfast and a

31
 simple vegetable salad for lunch or dinner.

Nutritional values

• Calories: 240 • Fiber: 10g

• Total Fat: 8g • Protein: 11g

• Total Carbohydrate: 34g • Sodium: 792mg

• Sugar: 7g

Ingredients

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

oil parsley

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

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

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

pepper teaspoon salt

5. 1 teaspoon salt 10. 1 teaspoon turmeric powder

Preparation

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

32
 LUNCH:
Powerhouse Protein
Smoothie

This creamy, protein-rich snack

provides you with the nutrients you
need throughout the day. Cashews,
hemp seeds, and Avocados can add
protein without using protein powder.
Coconut milk and avocado give a
creamy texture.

Nutritional values

• Sugar: 34g • Fat: 32g

• Protein: 13g • Carbohydrate: 47g

• Fiber: 7g • Calories: 500

• Sodium: 199mg

Ingredients

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

cabbage leaves
2. ¼ cup cashew nuts
6. Good avocado
3. 1 cup coconut milk ice cream
7. 1 tablespoon hemp seeds
4. 1 or 2 mint leaves.

Preparation

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

33
 DINNER:
Zucchini
Patties Savory

It takes some preparation time

because the zucchini is kneaded
and drained, but it is worth it
because the result is so versatile.
Serve as breakfast or cover with
fried eggs for extra protein; they are also delicious with mint sauce or green olive
sauce.

Nutritional values

• Protein: 10g • Fat: 20g

• Sodium: 1830mg • Carbohydrate: 16g

• Sugar: 6g • Fiber: 4g

• Calories: 263

Ingredients

1. 2 eggs 5. 2 grated medium zucchini

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

oil
7. 2 tablespoons chickpea flowers
3. 1 chopped chive
8. 1 tablespoon chopped fresh
4. ½ teaspoon salt mint

Preparation

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

34
 mixture in the pot. Gently press the zucchini with the back of the spatula. Cook for 2-3
minutes or until golden brown. Turn it over and cook on the other side for another 2
minutes. Serve hot or at room temperature. The liquid of each egg. Another option is
to use 1 teaspoon of flaxseed meal and 4 tablespoons of warm water per egg.

Sunday

BREAKFAST:
Buckwheat

Buckwheat is not a grain; it is a

plant that produces seeds
similar to grains. Buckwheat is
rich in manganese and
magnesium; these minerals
can improve cardiovascular
health. These waffles are
delicious, coated with coconut
oil and covered with kiwi jelly or crushed berries. If you use this recipe as part of a
vegetarian or Mediterranean action plan, double the quantity to have enough
leftovers at the end of the week.

Ingredients

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

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

3. 1 teaspoon baking soda 8. ½ teaspoon salt

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

oil for waffles
10. 1 tablespoon maple syrup
5. 1 cup buckwheat flour

35
 Preparation

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

LUNCH:
Leek, Pear Soup,
and Fennel

Apart from being a good support for

digestion and restorative, the pears
add gentle sweetness-the leeks and
fennel help give the soup a mild bite.
You can serve especially with
chopped cashews and raw pears for
a better texture.

Nutritional values

• Sodium: 627mg • Calories: 267

• Carbohydrates: 33g • Sugar: 13g

• Sodium: 627mg • Total Fat: 15g

• Fiber: 7g
• Protein: 5g

36
 Ingredients
6. 1 teaspoon salt
1. ½ cup cashews

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

pepper
3. 2 leeks only the white part
8. 2 cups of packed arugula,
4. 1 fennel bulb vegetable, or spinach broths or 3
cups of water
5. 2 peel cored peer

Instructions:

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

DINNER:
Spinach Gratin, Squash
Butternut and Lentils

This is a deep-fried dinner. Add coconut

milk to make a cream, add sage and
walnuts. This simple recipe can be fold-
ed and frozen in a disposable container
for future meals or take away at lunch.

Nutritional values

• Sugar: 9 grams • Calories: 502

• Fiber: 16 grams • Fat: 37 grams

• Protein: 20 grams • Carbohydrates: 47 grams

• Sodium: 1163 mg

37
 Ingredients

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

cloves of garlic, chopped
8. 1 tablespoon coconut oil
2. 1½ or 2 cups vegetable broth
9. 4 cups spinach
3. 1 small pumpkin, peeled, cored,
and cut into ½ inch cubes, 10. ¼ cup fresh chopped parsley

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

5. 2 tablespoons chopped sage 12. 1 can (13.5 ounces) coconut milk

6. ½ teaspoon freshly ground black

pepper

Preparation

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

Week 2
Monday
The sweet taste of eggs makes it a delicious
BREAKFAST: meal to start your day with; they contain
Green Tea and Egg vitamin D that regulated inflammatory
responses in rheumatoid arthritis. When you
fried it with olive oil and coupled with green tea, it's a medicine in a natural form.

38
 Nutritional values

• Calories: 103kcal

• Fat: 48g

• Carbohydrate: 1g

• Protein: 6g

• Sodium: 62g

• Cholesterol: 164mg

Ingredients
3. Pinch of salt
1. 1tspn Olive oil
4. Green tea powder
2. 2 eggs
5. Sugar (your desired quantity)
Preparation

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

LUNCH:
Smoked Salmon
Potato Tartine

This delicious meal is best served

with goat cheese, red onions, and
freshly chopped hard-boiled eggs
toppings.

Nutritional values
• Protein: 25g
• Calories: 496kcal
• Fat: 28g
• Carbohydrate: 37g

39
 • Fiber: 5g • Sugar: 3g

Ingredients

The tartine 6. 1½ tbsp sliced chives

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

2. 2 tbsp butter 8. ½ zest of lemon

3. Pinch Kosher salt 9. Sliced smoked salmon

4. Fresh ground pepper 10. 2 tbsp drained capers

The toppings 11. 2 tbsp chopped red onions

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

Instructions:

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

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

DINNER:
Salad Cooked
Turkey

Nutritional values

• Calories: 40kcal

• Protein: 4.2g

40
 • Carbohydrate: 0.8g • Cholesterol: 11.4g

• Fat: 2.1g

Ingredients
5. 1 tbsp cider vinegar
1. ¾ pound cooked turkey meat
6. 1 tsp white sugar
2. 2 stalked celery
7. ¼ tsp salt
3. 2 green onions
8. 3 tbsp mayonnaise
4. ½ red bell pepper
9. 2 tbsp mustard
Preparation

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

Tuesday

BREAKFAST:
Mung Bean and
Millet Porridge

This recipe is mainly found in

Asian families. It's easy to make
and has low-fat content. A good
source of protein at the tip of your
finger. Make this sumptuous meal
the following day and enjoy its
tremendous benefit.

Nutritional values
• Carbohydrate: 19.1g
• Protein: 7g
• Dietary fiber: 7.6g
• Sugar: 2g

41
 Ingredients
6. 5½ cups of water
1. 1 medium carrot
7. 3 tbsp green onions
2. ¼ cup dry mung beans
8. 3 tbsp cilantro
3. 4 large dry mushrooms
9. ⅔ cup Millet
4. 3 tbsp rice
10. ⅛ tsp black pepper
5. ¼ tsp salt
11. 2 tbsp pure sesame oil
Instructions:

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

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

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

LUNCH:
Curried Red Lentil
and Spinach Stew

Nutritional values

• Calories: 293kcal

• Fat: 14g

• Fiber: 7g

• Protein: 12g

• Sugar: 8g

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

42
 3. 2 fresh grated ginger 8. 1 cup water

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

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

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

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

tomatoes
Instructions:

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

DINNER:
Vegan Coco-
nut Chickpea

Nutritional values

• Calories: 333kcal

• Fat: 19g

• Sodium: 513mg

• Carbohydrate: 32g

• Potassium: 664mg

• Protein: 10g
Ingredients
4. 1 tbsp garam masala
1. 1 tbsp coconut oil
5. ¼ tsp turmeric
2. 1 large red onion
6. ¼ tsp salt
3. 3 garlic cloves

43
 7. ¼ tsp cayenne pepper 10. Chopped fresh cilantro

8. 1 cup diced tomatoes 11. 1 cup cooked chickpeas

9. 2 tbsp freshly- squeezed lime

juice

Preparation

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

Wednesday

BREAKFAST:
Pineapple
Smoothie

Smoothie is one of the foods that,

when taken, will keep you full and
energized, most especially
Pineapple smoothie that will make
you think you are on a tropical
island. This meal also aids in
digestion. And in 5 minutes, your
breakfast is ready.

Nutritional values
• Cholesterol: 2mg
• Calories: 169kcal
• Sodium: 33mg
• Carbohydrate: 33g
• Potassium: 744mg
• Protein: 6g
• Calcium: 91mg
• Fiber: 7g

44
 • Iron: 1.9m

Ingredients
4. 3 tbsp Honey
1. 1 Frozen pineapple
5. 1 cup pineapple juice
2. ½ Frozen banana
6. ¾ Almond milk
3. 1 tbsp Vanilla extract
Instructions:

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

LUNCH:
Buckwheat and
Chia Seed Porridge

This meal is loaded with powerful

health benefits that aid digestion.

Nutritional values

• Calories: 175.7kcal
• Protein: 4.5g
• Carbohydrate: 15.6
• Fat: 7.5g
Ingredients
6. 2 tbsp chia seed
1. ½ cup buckwheat
7. 1 tsp vanilla
2. 1 cup water
8. 1 grated ginger
3. ½ cup Greek yogurt
9. 1 pomegranate
4. 1 kiwi fruit
10. 1 mango
5. ½ cup blueberries
Preparation

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

45
 DINNER:
Turkey with
Brown Rice

Nutritional values

• Calories: 407

• Protein: 29.3g

• Carbohydrate: 25.6g

• Fat: 20.6g
• Sugar: 7.3g
• Cholesterol: 95.7mg

Ingredients
7. 3 tbsp finely chopped parsley
1. 3 medium red bell peppers
8. ¼ tsp ground pepper
2. 1 tbsp olive oil
9. ¼ cup grated Parmesan cheese
3. 12-ounce ground turkey
10. ¼ cup shredded part-skim
4. ½ cup brown rice
11. Mozzarella cheese
5. ½ cup panko bread crumbs

6. ¾ cup low sodium marinara

sauce

Preparation

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

46
 Thursday

BREAKFAST:
Avocado Toast

A happy morning with avocado

toast will keep you happy all day.
Just imagine a meal of creamy
avocado spread onto a well-
toasted bread—a delicious to-go
breakfast.

Nutritional values
• Fiber: 8g
• Calories: 290kcal
• Protein: 8g
• Carbohydrate: 30g
Ingredients
2. Pinch of salt
1. ½ ripe avocado
3. 1 slice bread
Preparation

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

LUNCH:
Spinach and
Feta Frittata

This amazing meal is one of the

best lunches you will come
across.

47
 Nutritional values
• Carbohydrate: 13g
• Calories: 361
• Fiber: 3g
• Fat: 27g
• Protein: 17g
• Cholesterol: 437mg
Ingredients
6. 4 tbsp whole wheat bread
1. 1 red bell pepper
crumbs
2. 1 bunch sliced scallion
7. ½ cup crumbled feta cheese
3. Kosher salt
8. 4 tbsp virgin oil
4. Freshly ground pepper
9. 15-ounce package baby spinach
5. 8 large eggs

Instructions:

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

DINNER:
Salmon Cakes

Nutritional values

• Calories: 157kcal

• Fat: 11g

• Cholesterol: 53mg

• Carbohydrate: 5g

48
 • Protein: 9g

Ingredients
7. 3 tbsp unsalted butter
1. 1 lb fresh salmon filet
8. 1 cup bread crumbs
2. Pinch of Garlic and salt
9. 2 large eggs
3. Black pepper
10. 3 tbsp mayo
4. Olive oil
11. 1 tbsp Worcestershire sauce
5. 1 medium onion
12. ¼ cup minced fresh parsley
6. ½ red bell pepper
Preparation

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

Friday

BREAKFAST:
Amaranth Porridge with
Roasted Pears

This is one of the best food that can be

substituted with meat in terms of protein
content. Serve it with a glass of milk, and
your taste buds will thank you later.

Nutritional values

• Calories: 500g

49
 • Fat: 9g • Carbohydrate: 78g

• Sodium: 490mg • Fiber: 8g

• Cholesterol: 15g • Calcium: 680mg

Ingredients
6. ¼ tsp ground ginger
1. ½ cup uncooked amaranth
7. ⅛ tsp ground nutmeg
2. ½ cup water
8. ⅛ tsp ground clove
3. 1 cup milk
9. 1 cup plain Greek yogurt
4. Pinch of salt
10. 1 tsp pure maple syrup
5. 1 large pear
11. 2 tbsp pecan pieces
Preparation

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

LUNCH:
Cilantro Lime Quinoa
Salad

A delicious meal that is easy to make

and keeps your tummy happy.

Nutritional values

• Calories: 235

• Fat: 9g • Carbohydrate: 31g

50
 • Fiber: 6g • Protein: 9g

Ingredients
6. Pinch of salt
1. 1 cup dry quinoa
7. 1 cup steamed corn
2. 1 cup steamed edamame
8. 1 cup cherry tomatoes
3. 1 cup canned black beans
9. ½ cup chopped red onion
4. 1 cup chopped jalapeno
10. Cilantro lime dressing
5. Fresh chopped cilantro to taste
11. ¼ cup fresh lime juice
Cilantro lime dressing
4. ½ tsp sea salt
1. ¼ cup fresh lime juice
5. ¼ tsp black pepper
2. 3-4 tbsp avocado oil
6. ¼ tsp ground cinnamon
3. ¼ clove garlic
Instructions:

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

DINNER:
Lentil and Chicken
Soup with Sweet Potato

Nutritional values

• Calories: 240kcal

• Fat: 5g

51
 • Cholesterol: 20mg • Protein: 13g

• Carbohydrate: 35g

Ingredients
1. 1 large sweet potato peeled and 5. 2 cans lentil soup
cut
6. 1½ cup frozen cut green beans
2. ¼ cup chopped onions
7. 1 cup finely chopped cooked
3. ½ cup apple juice chicken

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

Preparation

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

Saturday

BREAKFAST:
Blueberry
Almond Oatmeal

Suppose you are looking for an easy

breakfast with many nutritional
benefits and a welcome sign on the
breakfast table. Then please prepare
this meal and burst your taste buds
with flavor on each bite.

Nutritional values
• Carbohydrate: 42g
• Calories: 269
• Protein: 10g
• Fiber: 7g
• Sodium: 28mg

52
 • Fat: 7g • Cholesterol: 5mg

Ingredients
3. 1 tbsp almond
1. ½ cup oats
4. Pinch of cinnamon
2. ⅓ cup fresh frozen blueberries
5. ¼ cup almond milk
Preparation

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

LUNCH:
Lentil Beetroot
and Hazelnut Salad

Nutritional values

• Calories: 406kcal

• Fat: 22.7g

• Protein: 17.5g

• Carbohydrate: 33.3g

• Fiber: 9.5g

Ingredients
4. 2 sliced spring onion
1. Lentils
5. 2 tbsp chopped hazelnuts
2. Filtered water
6. Handful chopped fresh mint
3. 3 cooked beetroot
7. Handful chopped fresh parsley
Ginger dressing
3. 1 tbsp apple cider vinegar
1. 1 tbsp Dijon mustard
4. 2 cm chopped piece fresh
2. 6 tbsp olive oil
ginger

53
 Instructions:

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

DINNER:
Vegetarian Chili

Nutritional values

• Calories: 236kcal

• Fat: 6.4g

• Carbohydrate: 37.6g

• Protein: 10.9g

Ingredients
10. Smoked paprika
1. 2 tbsp olive oil
11. Oregano
2. 1 red onion
12. 1 can diced tomato
3. 1 large red bell pepper
13. 2 cans of black beans
4. 2 medium carrots
14. 1 can of pinto beans
5. 2 ribs celery
15. 2 cup vegetable broth
6. ½ tsp salt
16. 1 bay leaf
7. 4 garlic cloves
17. 2 tbsp Sherry vinegar
8. 2 tbsp chili powder
18. Cilantro for garnishing
9. Cumin

54
 Preparation

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

Sunday

BREAKFAST:
Sweet Potato
Hash and Egg

This healthy meal is effortless to

make and is loaded with health
benefits, full of vitamins and
antioxidants that will keep you
full till lunchtime.

Nutritional values
• Sodium: 105mg
• Calories: 198kcal
• Iron: 2.2mg
• Protein: 4g
• Sugar: 15g
• Fiber: 7g
• Carbohydrate: 46g
• Fat: 0.9g
• Vitamin C: 74mg
• Calcium: 76mg
• Vitamin E: 3mg
Ingredients
4. Kale
1. 1 Sweet potato
5. 1 chopped Red bell pepper
2. Bacon
6. 1tbsp cumin and paprika
3. One chopped onion

55
 7. ½ tsp garlic powder 8. Pinch salt

Instructions:

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

LUNCH:
Lettuce Wraps
with Smoked Trout

This easy-made recipe is coupled with

cucumber mixed with veggies to give a
sumptuous meal.

Nutritional values

• Calories: 141g
• Protein: 3g
• Fat: 5g
• Sugar 3g
Ingredients
8. 1 cup diced tomatoes
1. 2 peeled medium carrots
9. ½ cup whole fresh mint leaves
2. ½ unpeeled English cucumber
10. ½ cup small whole fresh basil
3. ½ cup sliced shallots
leaves
4. ¼ 2 large red sliced jalapenos
11. lb Medium inner leaves of
5. 1 tbsp sugar romaine lettuce

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

7. 24.5-ounce package skinless

smoked trout fillets

56
 Preparation

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

DINNER:
Sweet Black
Bean Burger

Nutritional values

• Calories: 113

• Carbohydrate: 17.9g

• Fat: 3.6g

• Fiber: 3.6g

• Sugar 3.1g

Ingredients
6. ½ cup walnut
1. 2 cups mashed sweet potatoes
7. 2½ tsp ground cumin
2. Olive oil
8. 1 tsp smoked paprika
3. 1 cup cooked salted beans
9. ¼ tsp salt and pepper
4. 1½ cup cooked brown rice
10. ¼ tsp chipotle powder
5. ½ cup diced green onions
11. 1 tbsp brown sugar
Preparation.

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

57
 Week 3
Monday

BREAKFAST:
Matcha Pancakes

This amazing feeling comes with

stacks of fluffy and buttery breakfast
cakes that will make you feel like
starting your day with a dessert.

Nutritional values

• Calories: 228
• Sugars: 4.5g
• Proteins: 3.8g
• Fat: 13.4g
• Sodium: 407.2mg
• Dietary fiber: 0.6g
Ingredients
6. 2 eggs
1. 1½ cup all-purpose flour
7. 2⅓ tbsp olive oil
2. 1½ tbsp matcha
8. 3 tsp vanilla extract
3. 2½ tbsp baking powder
9. ¼ cup white chocolate chips
4. ¼ tsp salt

5. 1⅓ cup cashew milk

Instructions:

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

58
 heat. Pour 3-4 spoons full of the batter at the center of the pan up. Spread the batter
with the back of the spoon and cook for like 1 minute. You will see tiny bubbles rising
and busting. Serve and enjoy.

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

LUNCH:
Smashed Chickpea and
Avocado Salad Sandwich

Nutritional values

• Calories: 344kcal

• Carbohydrate: 46g

• Protein: 14g
• Vitamin C: 13mg
• Fat: 14g
• Calcium: 83mg
• Fiber: 15g
• Iron: 5m
• Sugar: 8g

Ingredients
5. 2 tbsp chopped green onions
1. 15-ounce chickpeas
6. Spinach leaves
2. 1 big ripe avocado
7. Whole wheat bread
3. 1 lime
8. Pinch of salt and pepper
4. ½ cup fresh cilantro
Instructions:

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

59
 DINNER:
Turkey and Quinoa
Stuffed Bell Peppers

Nutritional values

• Calories: 306kcal

• Carbohydrate: 21g

• Fat: 14g
• Calcium: 293mg
• Protein: 24g
• Iron: 3.9g
• Cholesterol: 58mg
• Vitamin C: 133.9g
• Potassium: 842mg

• Fiber: 5g
Ingredients
10. 28 ounce diced tomato
1. 1tsp olive oil
11. ½ cup cooked quinoa
2. ½ pound ground turkey
12. 1 lime juice
3. ½ yellow onion
13. 3 extra bell pepper
4. 2 garlic cloves
14. ½ cup shredded Monterey jack
5. 2 tsp chili powder
cheese
6. 1 tsp cumin
15. ½ cup cheddar cheese
7. ½ tsp paprika
16. Cilantro
8. ¾ tsp kosher salt

9. Black pepper

Preparation

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

60
 30secs. Add tomato and simmer for 5mins. Stir in the cooked quinoa and squeeze
lime juice over the mixture. Fill the peppers with the cooked meat and cover with foil
paper. Bake for 30mins, remove the paper, and sprinkle cheese, then cook for
another 2mins. Serve immediately.

Tuesday

BREAKFAST:
Chai Baked Oatmeal

This meal is a perfect way to warm a

cool morning. Easy to make and so
comforting. Vegan+gluten-free. And you
can still reheat the leftovers.

Nutritional values

• Calories: 273kcal

• Carbohydrate: 34g

• Fat: 13g

• Protein: 5g • Sugar 11g

• Fiber: 5g
Ingredients
5. ½ cup maple syrup
1. 3 cup milk
6. 2½ tbsp butter
2. 21½ loose leaf chai blend
7. 3½ tbsp maple syrup
3. 3 cup old fashioned rolled oats
8. 3 large pears
4. 1¼ tsp baking powder

61
 Instructions:

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

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

LUNCH:
Mediterranean
Tuna Salad

Give this amazing healthy salad a

try. It's packed with a lot of healthy
proteins—a big flavor party in a
bowl.

Nutritional values

• Calories: 299
• Sugars: 2.7g
• Carbohydrate: 6.6g
• Protein 25.7g
• Fat: 19.2g

Ingredients
For the tuna salad
4. 4-5 whole small radishes stem
1. 3 cans tuna (5 ounces each)
removed
2. 2½ celery stalk
5. 3 chopped green onions
3. ½ chopped cucumber
6. ½ medium-sized red onion

62
 7. ½ cup pitted kalamata olive 9. ½ cup chopped fresh mint
halved
10. Slice six hair loom tomatoes and
8. 1 cup chopped fresh parsley pita pockets for serving

Zesty Dijon mustard dressing

4. ½ cup virgin olive oil
1. 2½ tsp Dijon mustard
5. ½ tbsp sumac
2. Zest of 1 lime
6. Pinch of salt and pepper
3. 1½ lime juice

Instructions:
For the tuna salad

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

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

DINNER:
Zucchini and Lem-
on Herb Salmon

Nutritional values

• Fat: 16.7g

• Cholesterol: 78.5mg

• Sodium: 131.7mg

• Carbohydrate: 14.7g

• Protein: 31g

Ingredients
3. Kosher salt
1. 4 chopped zucchinis
4. Ground pepper
2. 2 tbsp olive oil

63
 5. 2 tbsp brown sugar 9. ¼ teaspoon thyme and
rosemary
6. 2 tbsp lemon juice
10. 4 Simon fillets
7. 1 tbsp Dijon mustard
11. 2 tbsp chopped parsley
8. 2 cloves garlic
Preparation

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

Wednesday

BREAKFAST:
Golden Meal Pudding

A meal with plant-based protein and anti-

inflammatory properties. You can't beat
these two when it comes to a healthy
breakfast.

Nutritional values

• Fat: 4g

• Cholesterol: 10g

• Calories: 95kcal • Sugar: 7g

• Carbohydrate: 10g • Fiber: 2g

• Protein: 5g

64
 Ingredients
4. 3½ tbsp chia seeds
1. 2 cups almond milk
5. 2 tbsp maple syrup
2. 3½ tbsp rolled oats
6. 1 tbsp ground turmeric
3. 2½ tbsp ground flax seeds dash
of cinnamon

Instructions:

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

LUNCH:
Roasted Carrot But-
ternut Squash Soup

This meal is best to serve during cold

weather. It's easy to make and
guaranteed it would make your skin
glow.

Nutritional values
• Potassium: 636.5mg
• Calories: 128.8kcal

• Fat: 2.7g • Carbohydrate: 23.3g

• Protein: 6.5g
• Sodium: 628.4mg
Ingredients
5. 1 small onion
1. 450g carrots
6. 2 tbsp olive oil
2. 1 bag Mann's butter squash
cubes
7. Salt and pepper
3. 3 cloves garlic
8. ½ tsp cumin
4. 4 cup chicken broth
9. ½ tsp cayenne powder

65
 10. 2 tbsp honey 12. Roasted pumpkin seeds

11. 2 cups cooked quinoa 13. Cilantro

Instructions:

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

DINNER:
Baked Tilapia with Pe-
can Rosemary Topping

Nutritional values

• Calories: 231kcal

• Fat: 10.9g

• Cholesterol: 56mg

• Sodium: 177mh

• Potassium: 407mg • Protein: 25.4g

• Carbohydrate: 8.5g
Ingredients
6. 1½ tsp virgin olive oil
1. ⅓ cup pecans
7. 3 spray olive cooking spray
2. ⅓ cup bread crumbs
8. 2 tsp fresh rosemary
3. ½ tsp brown sugar
9. 1 large egg(White)
4. Pinch salt
10. 4 fillet tilapia
5. 1 dash cayenne pepper

66
 Instructions:

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

Thursday
BREAKFAST:
Scrambled Egg
and Tomato

A good-to-go breakfast to kick off

your day and remain energized.

Nutritional values

• Calories: 320kcal
• Cholesterol: 2mg
• Fat 1g
• Protein: 15g
• Sodium: 1mg

Ingredients
3. 1 tbsp club soda
1. 2 eggs
4. Pinch of salt
2. 2 tomatoes
5. 6 tbsp Olive oil
Instructions:

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

67
 minutes. Add the scrambled eggs to the pan and stir so the tomatoes will penetrate
the egg. Serve and eat.

LUNCH:
Chickpea and Vege-
table Coconut Curry

Do you constantly crave this meal but

are tired of going out to eat. Try assured
you can prepare it at the comfort of your
home.

Nutritional values

• Calories: 665kcal
• Protein: 26g
• Fat: 31g
• Sugar: 17g
• Carbohydrate: 80g

Ingredients
9. 3 tbsp red curry paste
1. 1 tbsp virgin oil
10. 1 lime
2. 1 thin sliced onion
11. 1½ cups frozen peas
3. 1 minced tbsp fresh ginger
12. 28 ounce can chickpeas
4. 1 sliced red bell pepper
13. Salt and freshly ground black
5. 3 minced garlic cloves
pepper
6. 1 small head cauliflower
14. Steamed rice
7. 2 tsp chili powder
15. ¼ cup chopped fresh cilantro
8. 14ounce can coconut milk
16. 4 thinly sliced scallions

68
 Instructions:

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

DINNER:
Salad Cooker Turkey

A light proteinous food that is easily

digested, so you don't have to think
about being bloated the next morning.

Nutritional values
• Carbohydrate: 0.8g
• Calories: 40kcal
• Fat: 2.1g
• Protein: 4.2g
• Cholesterol: 11.4g
Ingredients
6. 1 tsp white sugar
1. ¾ pound cooked turkey meat
7. ¼ tsp salt
2. 2 stalked celery
8. 3 tbsp mayonnaise
3. 2 green onions
9. 2 tbsp mustard
4. ½ red bell pepper

5. 1 tbsp cider vinegar

69
 Preparation

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

Friday

BREAKFAST:
Avocado Toast

A meal A happy morning with

avocado toast will keep you happy
all day. Just imagine a meal of
creamy avocado spread onto a
well-toasted bread—a delicious to-
go breakfast.

Nutritional values
• Fiber: 8g
• Calories: 290kcal
• Protein: 8g
• Carbohydrate: 30g
Ingredients
2. Pinch of salt
1. ½ ripe avocado
3. 1 slice bread
Preparation

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

70
 LUNCH:
Turkey Taco
Lunch Bowls

This is a perfect lunch when you

are craving Mexican foods.

Nutritional values

• Calories: 370kcal

• Carbohydrate: 52g

• Protein: 21g

• Fat: 7g

• Cholesterol: 58mg
• Sugar: 7g
• Fiber: 5g
Ingredients
7. 1 cherry tomato
1. ¾ cup brown rice
8. 1 chopped jalapeno
2. ⅛ pinch salt
9. ¼ chopped onion
3. 1 zest lime
10. ½ juiced lime
4. 2 tbsp homemade taco
seasoning
11. Pinch of salt
5. ⅔ cup water
12. ½ cup of shredded mozzarella
6. ¾ lb lean ground turkey
13. 12 oz can corn kernels
Instructions:

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

71
 DINNER:
Vegan Coconut
Chickpea

Nutritional values

• Calories: 333kcal

• Fat: 19g

• Sodium: 513mg

• Carbohydrate: 32g
• Protein: 10g
• Potassium: 664mg

Ingredients
7. ¼ tsp cayenne pepper
1. 1 tbsp coconut oil
8. 1 cup diced tomatoes
2. 1 large red onion
9. 2 tbsp freshly- squeezed lime
3. 3 garlic cloves
juice
4. 1 tbsp garam masala
10. Chopped fresh cilantro
5. ¼ tsp turmeric
11. 1 cup cooked chickpeas
6. ¼ tsp salt

Preparation

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

72
 Saturday

BREAKFAST:
Chia Macha Over-
night Smoothie

This meal is a make-ahead drink

loaded with a lot of fiber and
antioxidants.

Nutritional values

• Calories: 136kcal

• Sugar: 3.2g

• Fiber: 5.3g • Carbohydrate: 14g

• Protein: 6g • Fat: 6.5g

Ingredients
5. 4 oz vanilla almond milk
1. 5-ounce coconut yogurt
6. ½ scoop vanilla protein powder
2. ½ tbsp matcha powder
7. ½ cup chia seeds
3. ½ large banana
8. ¼ cup gluten-free oats
4. Pinch of ground cinnamon
9. ½ tbsp honey
Instructions:

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

73
 LUNCH:
Thai Pumpkin Soup

Nutritional values
• Calories: 391

• Fat: 26g

• Fiber: 3.8g

• Protein: 9g
• Carbohydrate: 33.8g

Ingredients
6. 400nl can coconut milk
1. 1 tbsp vegetable oil
7. 2 tbsp chopped unsalted
2. 1.2kg peeled chopped pumpkin
roasted peanuts
3. 1 chopped brown onion
8. 2 garlic cloves
4. 1 chopped green onion
9. ¼ cup Thai red curry paste
5. 2 tbsp chopped fresh coriander
leaves 10. 2½ cups mussel chicken style
liquid stock
Instructions:

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

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

74
 DINNER:
Italian Wed-
ding Soup

Nutritional values

• Calories: 376

• Fat: 20g

• Cholesterol: 85mg
• Protein: 29g
• Carbohydrate: 25g

Ingredients
6. 4 garlic cloves
1. 1 tbsp olive oil
7. 5 cans low sodium chicken
2. ¼ diced carrot
broth
3. Meatballs
8. 1 cup dry pasta
4. 1¼ cup chopped yellow onions
9. 6 oz fresh spinach
5. Celery
10. Shredded parmesan cheese
Preparation

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

Sunday
It is said breakfast is the most important meal
BREAKFAST: of the day. Maple-baked rice porridge is
Maple Baked
considered one of the safest food to eat.
Rice Porridge

75
 Nutritional values

• Calories: 170

• Fat: 4g

• Protein: 4g

• Carbohydrate: 30g

• Fiber: 2g

Ingredients

1. 1 cup brown rice

4. Slice berries
2. 1 tsp pure vanilla extract
5. 2 cups water
3. 3 tbsp pure maple syrup

Preparation

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

LUNCH:
Caesar Salad with
Grilled Chicken

Nutritional values

• Calories: 400kcal

• Carbohydrate: 13g

• Protein: 35
• Calcium: 218mg
• Fat: 23g
• Iron: 2mg
• Cholesterol: 104mg

76
 Ingredients

The wrap 6. 1 cup light mayo

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

2. 2 chicken breast 8. 2 tbsp lemon juice

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

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

5. 2 cups kale 11. 1 tbsp Dijon mustard

For Ceasar dressing 12. ½ tsp salt and pepper

13. 3 minced club and garlic

Instructions:

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

DINNER:
Salmon with Green
and Cauliflower Rice

Nutritional values

• Calories: 372kcal

• Protein: 32g

• Carbohydrate: 8.2g

• Fat: 21.4g

• Sugar: 4g

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

77
 3. 2 tsp crushed garlic 8. ¼ cup chopped coriander

4. 2 tsp chill paste 9. ¼ chopped mint

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

6. 1 cup frozen peas 11. Lemon wedge

7. 1 medium courgette

Instructions:

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

Week 4
Monday

BREAKFAST:
Blueberry
Almond Oatmeal

This Suppose you are looking for an easy

breakfast with many nutritional benefits
and a welcome sign on the breakfast
table. Then please prepare this meal and
burst your taste buds with flavor on each
bite.

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 Nutritional values
• Protein: 10g
• Calories: 269
• Sodium: 28mg
• Fiber: 7g
• Fat: 7g
• Carbohydrate: 42g
• Cholesterol: 5mg
Ingredients
3. 1 tbsp almond
1. ½ cup oats
4. Pinch of cinnamon
2. ⅓ cup fresh frozen blueberries
5. ¼ cup almond milk
Preparation

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

LUNCH:
Winter Fruit Salad

Nutritional values

• Calories: 211kcal

• Sodium: 5mg

• Fat: 1g • Fiber: 8g

• Carbohydrate: 53g • Sugar: 39g

Ingredients
5. Lemon syrup
1. 2 sliced pears
6. 3 tbsp honey
2. 4 peeled and sliced kiwis
7. 2 tbsp lime juice
3. 1 orange
8. 2 tbsp lemon juice
4. 1 large pomegranate

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 Instructions:

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

DINNER:
Carrot Smoothie

Nutritional values

• Calories: 144kcal

• Carbohydrate: 32g

• Protein: 2.4g

• Fat: 2.3g
• Fiber: 5g
• Sodium: 112mg
• Sugar: 17.5g
Ingredients
5. ½ tbsp fresh ginger
1. Carrot
6. ¼ tsp turmeric
2. Clean water
7. 1 tbsp lemon juice
3. 1 ripe banana
8. 1 cup unsweetened almond milk
4. 1 cup pineapple

Preparation

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

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 Tuesday

BREAKFAST:
Pineapple Smoothie

Smoothie is one of the foods that, when

taken, will remain full and energized,
most especially Pineapple smoothie that
will make you think you are on a tropical
island. This meal also aids in digestion.
And in 5 minutes, your breakfast is ready.

Nutritional values
• Cholesterol: 2mg
• Calories: 169kcal
• Sodium: 33mg
• Carbohydrate: 33g
• Potassium: 744mg
• Protein: 6g
• Calcium: 91mg
• Fiber: 7g
• Iron: 1.9mg
Ingredients
4. 3 tbsp Honey
1. 1 Frozen pineapple
5. 1 cup pineapple juice
2. ½ Frozen banana
6. ¾ Almond milk
3. 1 tbsp Vanilla extract
Instructions:

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

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 LUNCH:
Roasted Red Pepper
and Tomato Soup

Nutritional values
• Calories: 201kcal

• Protein: 4g

• Carbohydrate: 23g

• Sodium: 353mg
• Calcium: 53mg
• Fiber: 5g
• Iron: 2.4mg
• Sugar: 14g
• Fat: 11g

Ingredients
6. 3 tbsp olive oil
1. 3 large tomatoes
7. 1½ cups water
2. 4 red bell paper
8. 1 tbsp balsamic vinegar
3. 1 small onion
9. 5 garlic cloves
4. 6-ounce tomato paste
10. Pinch of salt and pepper
5. 1 tsp dried basil
Instructions:

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

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 DINNER:
Shrimp and
Coconut Curry Soup

Nutritional values

• Calories: 224kcal

• Fat: 20g

• Cholesterol: 45mg • Protein: 8g

• Sodium: 1265mg • Potassium: 736mg

• Carbohydrate: 11g

Ingredients
9. 1 cup broccoli florets
1. 2 tbsp coconut oil
10. 12 medium-sized raw shrimp
2. ½ onion
11. 5 cups chicken broth
3. 2 cloves of garlic
12. 1 cup coconut milk
4. 1 cup sliced mushroom
13. 2 tbsp Thai coconut
5. 2 diced carrots
14. Curry paste
6. 1 small diced tomato
15. Salt and pepper
7. ½ cup celery
16. ¼ cup cilantro
8. ½ zucchini diced
Preparation

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

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 Wednesday

BREAKFAST:
Pineapple and
Banana Smoothie

A total healthy breakfast that will solve

your cravings.

Nutritional values

• Calories: 313 calories

• Protein: 3g

• Carbs: 78g • Sodium: 10.1g

• Fat: 0.9g

Ingredients
3. 1 large banana
1. 4 ice cubes
4. 1 cup apple juice
2. ½ fresh peeled pineapple
Preparation • Sugars: 4.3g

Blend the ingredients until smooth and • Carbohydrate: 30.5g

serve in a cup or bowl.

LUNCH:
Hummus and Greek Salad

Nutritional values

• Calories: 422kcal

• Cholesterol: 8.3mg

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 • Fiber: 7.3g • Protein: 10.9g

Ingredients
6. 2 tsp red wine vinegar
1. 2 cups arugula
7. ⅛ tsp ground pepper
2. ⅓ cup cherry tomatoes
8. 4-inch whole wheat pita
3. ⅓ cup sliced cucumber
9. ¼ cup hummus
4. 1 tbs red onion chopped
10. 1tbsp feta cheese
5. 1½ virgin olive oil
Preparation

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

DINNER:
Italian Style Stuffed Red
Pepper

Nutritional values

• Calories: 638kcal

• Protein: 48.2g

• Carbohydrate: 37.3g

• Fat: 32.7g

• Cholesterol: 171g

• Sodium: 1411mg

Ingredients
4. 1 cup cooked brown rice
1. 4 large red bell peppers
5. 1 tsp dried Italian seasoning
2. 1 pounded ground beef
6. ½ tsp kosher salt
3. 4-ounce ground sausage

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 7. ¼ tsp fresh black pepper 11. Fresh parsley

8. 1 clove 12. 1 jar tomato

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

10. 1 egg light beaten 14. Basil pasta sauce

Preparation

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

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

Thursday

BREAKFAST:
Cocoa Avocado
Smoothie

Nutritional values

• Calories: 296kcal

• Carbohydrate: 56g

• Protein: 4g

• Fat: 10g

• Sugar: 39g

• Fiber: 10g

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

2. 4-6 soft dates

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 4. 2½ tbsp unsweetened cocoa 7. 1 small sliced banana
powder
8. 1 scoop vegan protein powder
5. 1 cup ice cubes
9. 1 tbsp peanut butter
6. 1 tsp vanilla extract

Preparation

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

LUNCH:
Green Smoothie

Smoothies are not only for dinner

or breakfast. You can take them in
the afternoon and enjoy them.

Nutritional values

• Calories: 163kcal

• Carbohydrate: 29g

• Protein: 3g • Sugar: 17g

• Fiber: 6g

Ingredients
3. 1 frozen banana
1. 1½ cup dairy milk
4. 1 apple
2. 2 cups spinach
5. ¼ avocado
Preparation

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

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 DINNER:
Curried Potatoes
with Poached Eggs

Nutritional values

• Calories: 237kcal

• Carbohydrate: 29.2g

• Fat: 9.5g

• Cholesterol: 193mg
• Protein: 10.7g
• Sodium: 709g

Ingredients
5. 2 tbsp curry powder
1. 2 medium potatoes
6. 1 can tomato sauce
2. 1 piece ginger root
7. 4 large eggs
3. 2 garlic cloves
8. ½ bunch cilantro
4. 1 tbsp extra virgin olive oil

Preparation

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

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

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 Friday

BREAKFAST:
Crunchy
Cinnamon Granola

Nutritional values

• Calories: 120kcal

• Fat: 4.5g

• Protein: 2g • Carbohydrate: 18g

Ingredients
4. ¼ cup brown sugar
1. 3 cups rolled nuts
5. ¼ cup honey
2. 1 cup walnut
6. 2 tbsp canola oil
3. ¾ cup grated sweetened
coconut
7. ¼ tsp cinnamon
Preparation

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

LUNCH:
Strawberry Banana
Smoothie

Nutritional values

• Calories: 198kcal

• Carbohydrate: 30.8g

• Fat: 7.1g

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 • Protein: 5.8g • Fiber 4.8g

Ingredients
3. ½ cup Greek yogurt
1. 2 cups halved fresh strawberries
4. ½ cup milk
2. 1 banana
Instructions:

Blend all the ingredients and pour into a cup.

DINNER:
Tomato Pasta Sauce

Nutritional values

• Calories: 316kcal

• Fat: 3.3g
• Carbohydrate: 62.7g
• Sugars: 10.1g
• Fiber 11.1g
• Protein: 13.1g
Ingredients
5. Olive oil
1. 1 bunch fresh basil
6. 1 tbsp vinegar
2. 1 medium onion
7. 480g dried whole-wheat
3. 2 cloves
spaghetti
4. 1kg ripe tomatoes
8. 15g parmesan cheese
Preparation

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

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 Saturday

BREAKFAST:
Turmeric
Scrambled Egg

A super quick breakfast recipe that

will keep you in a good mood for the
rest of the day.

Nutritional values
• Sugar: 2g
• Calories: 401
• Fiber: 2g
• Fat: 19g
• Protein: 25g
• Carbohydrate: 31g
Ingredients
3. ½tsp turmeric powder
1. 2 tbsp Coconut oil

2. 2 eggs

Instructions:

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

LUNCH:
Curried Red Lentil and
Spinach Stew

Nutritional values

• Calories: 293kcal

• Fat: 14g

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 • Fiber: 7g • Sugar: 8g

• Protein: 12g

Ingredients
7. 28-ounce red pack crushed
1. 2 tbsp olive oil
tomatoes
2. 1 red thinly sliced onion
8. 1 cup water
3. 2 fresh grated gingers
9. 1 cup red lentils
4. 1 tbsp garam masala
10. 6 cups fresh baby spinach
5. 1 tsp turmeric
11. 1 cup coconut milk
6. 1 tbsp white wine vinegar
12. Fresh cilantro for serving
Instructions:

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

DINNER:
Salmon with Green
and Cauliflower Rice

Nutritional values

• Calories: 372kcal

• Protein: 32g
• Fat: 21.4g
• Carbohydrate: 8.2g
• Sugar: 4g

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

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

4. 2 tsp chill paste 9. ¼ chopped mint

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

6. 1 cup frozen peas 11. Lemon wedge

7. 1 medium courgette

Instructions:

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

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

Sunday

BREAKFAST:
Cherry Smoothie

A This sweet smoothie is packed with

flavor coupled with banana, yogurt,
and almond-an unforgettable
breakfast.

Nutritional values

• Calories: 292.9kcal

• Protein: 14.7g • Cholesterol: 14.7mg

• Fat: 4.4g

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 Ingredients
3. 2 large bananas
1. ½ cup milk
4. ¼ cup yogurt
2. 1 cup frozen pitted cherries
Preparation

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

LUNCH:
Smashed Chickpea and
Avocado Salad Sandwich

This is the type of meal that your taste buds

will be thanking you after eating. It's a perfect
healthy lunch that will keep you active.

Nutritional values

• Calories: 344kcal

• Carbohydrate: 46g • Sugar: 8g

• Protein: 14g • Vitamin C: 13mg

• Fat: 14g • Calcium: 83mg

• Fiber: 15g • Iron: 5mg

Ingredients
5. 2 tbsp chopped green onions
1. 15-ounce chickpeas
6. Spinach leaves
2. 1 big ripe avocado
7. Whole wheat bread
3. 1 lime
8. Pinch of salt and pepper
4. ½ cup fresh cilantro

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 Instructions:

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

DINNER:
Vegan Coconut
Chickpea

Nutritional values

• Calories: 333kcal

• Fat: 19g

• Sodium: 513mg

• Carbohydrate: 32g

• Potassium: 664mg • Protein: 10g

Ingredients
7. ¼ tsp cayenne pepper
1. 1 tbsp coconut oil
8. 1 cup diced tomatoes
2. 1 large red onion
9. 2 tbsp freshly- squeezed lime
3. 3 garlic cloves
juice
4. 1 tbsp garam masala
10. Chopped fresh cilantro
5. ¼ tsp turmeric
11. 1 cup cooked chickpeas
6. ¼ tsp salt

Preparation

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

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 Kitchen Hacks

1 - Store banana in a paper bag to speed ripening

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

3 - Use a teaspoon and scrape ginger root skin

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

5 - Push cherries inside a bottle to store

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

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

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

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

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

Conclusion

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

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