Cindia
We advise that the information contained in this book does not negate personal responsibility on the part of the reader for their own
health and safety. It is recommended that individually tailored advice be sought from your health care or medical professional. The
publishers and their respective employees, agents, and authors are
not liable for injuries or damages occasioned to any person as a result of reading or following the information contained in this book.
TABLE
of contents
Introduction
7
Chapter: YOU
9
Getting Started
33
Your Training Guide
41
Healthy Eating Essentials
55
Your 28-Day Meal Plan
71
Beyond 28 Days: Your Final Lessons
259
Your Cooking Cheat Sheet
273
7
WHAT’S STANDING IN YOUR WAY?
Before you start your 28-day challenge, let’s tap into
the main reason why all the previous methods and
diets have failed you. That reason is FEAR.
The fear of change and restraint, getting out of your
comfort zone, and making social interactions awkward.
The idea that this new diet will change your lifestyle,
ruin date nights, meals with your family, holidays,
birthdays, and finally turn you into that annoying
person no one wants to sit next to – the one that orders
a salad when everyone else is having pizza.
There’s only one way to lose weight, and you already
know what it is.
We won’t sugarcoat it for you. You either workout and
eat healthy — or stay where you are.
If you’re expecting us to tell you about some
“miraculous” new diet that celebrities, influencers, and
thousands of regular people are using to lose weight,
then you might be disappointed. Our 28-day plan is
not suitable for everyone.
Why? Because it’s only suitable for YOU.
YOU are the only person who can succeed at it (and
hopefully share your success story with others). Our
dietitians and fitness professionals have tailored
the plan to YOUR needs, your body, habits, work
schedule, goals, and even the type of salad you like.
We’re sure you’ve wasted enough time, money, and
energy on diets that are only guidelines for the general
public. To eliminate the only excuse you could have,
which is “what works for others may not work for me”, we
designed a book that is just as unique as you are. It’s what
you make of it that truly counts.
There’s even a chance that deep down, you’re unable
to visualize an enjoyable life that includes working out
and following a diet. You’re afraid that life will never be
quite as enjoyable as it was. Although it is an illusion, it
is a powerful illusion.
We’re not saying that if you want to be fit, happy, and
healthy, things won’t have to change. However, don’t
let those “predictable” fears get in the way of your
success. After all, there is nothing to give up, only
incredible positive gains to achieve. And, if you need
more convincing, ask anyone who’s lost weight if they
ever regret doing it.
28 DAYS
We believe that it takes only 28 days to change your
mindset; 28 days to realize that you’ve never felt better;
28 days to prove to yourself that it’s not “in your genes,”
that YOU can achieve something that every person on
the planet craves to achieve: to be free. To tell yourself
that for 28 days, you did everything to become the
absolute best version of YOU.
There is absolutely nothing to be fearful of. You are
giving yourself the gift of health, energy, peace of
mind, confidence, courage, self-respect, happiness,
and freedom from the body that isn’t satisfying your
needs.
THE SIGN YOU’VE BEEN WAITING FOR
Okay, so you’ve already paid for this book and took
the time to answer a ton of personal questions. You’ve
decided that you don’t want to stay unhealthy for the
rest of your life, so committing to this decision 100%
only seems smart.
Isn’t it amazing that soon you’ll find out who you can
be after 28 days? Think how quickly each week of
our life comes and goes. Imagine how nice it will
be to read the last page of this book, knowing that
you’re free from the trap of procrastination and selfloathing.
Introduction
arewhothecanonlysucceed
person
YOU
Introduction
Visualize yourself, set specific goals, and find the core
reason why you bought this book in the first place.
Write it down. If you were looking for that final kick, a
wake-up call, or a sign – THIS IS IT.
The only person who can stand in your way is you.
And we bet you don’t need us to tell you that. So trust
yourself. Your mental strength will play a big part in
you becoming physically strong.
All you need to do right now is keep yourself in that
positive frame of mind. If you follow our plan, you
won’t need to wait too long to find out how it feels to
reach your goal.
28days
After all, 28 days will pass by – whether you choose to
follow this plan or not. Don’t you want to make those
days count?
ONLY 28 DAYS.
NO MORE, NO LESS!
8
HOW WE CREATED YOUR PLAN
Don’t worry, you didn’t have to go through all those
questions for nothing. All your answers helped our
dietitians create a plan that’s safe and tailored to your
individual nutrition needs.
At every stage of life, we need many different nutrients
to maintain good health and avoid diet deficiency
diseases. The amount of each nutrient needed by the
body is called the nutritional requirement.
Nutritional requirements have to be counted according
to your anthropometric characteristics. That’s why
following a diet you’ve found on the internet will never
work. That’s why following a diet your friend told you
about will only make you miserable.
In European health care, practice is restricted to
dietitians who have undergone recognized education
and training in dietetics. All the methods and formulas
we use are confirmed by the Academy of Nutrition and
Dietetics, the World Health Organization, and proved
by scientists.
9
Chapter:
You
Chapter: YOU
Our goal is to give you a
diet that includes all the
food your body needs and
to make it as attractive,
delicious, and easy as
possible. We’re all rooting
for you here, so make sure
you do your part and stick
to it!
10
Before Our
Program
This chapter is the equivalent of your “before” photo
(which we highly recommend you take!).
We crunched some numbers to calculate your BMI,
body fat percentage, waist-to-hip ratio, and body type.
Keep in mind that these numbers can, and will, change.
We use them to define your body type, possible
weaknesses, and achievable results.
YOUR BMI
BMI
51.8
Refer back to this page
after 28 days and pop the
champagne to celebrate
the difference!
HERE’S HOW
BMI RANGES:
Your body mass index (BMI) is a value derived from
your weight and height in an attempt to quantify the
amount of muscle, fat, and bone in your body. If you
know your BMI, you’re able to identify yourself as
underweight, normal weight, overweight, or obese.
< 18.5: Underweight
18.5–24.9: Normal Weight
25.0-29.9: Overweight
30.0–34.9: Class I Obesity
Before Our Program
Identifying your BMI and taking the right steps to
change it will greatly decrease your chances of
developing serious health issues, such as diabetes,
stroke, bone and joint problems, sleep apnea, liver
problems, and even some types of cancer.
35.0–39.9: Class II Obesity
> 40.0: Class III Obesity
BODY FAT %
68.92
BODY
PEAR
11
HERE’S THE FORMULA WE
USED TO CALCULATE YOUR
BODY FAT PERCENTAGE:
1.39 x BMI + 0.16 x age –
10.34 x gender
(0 if female and 1 if male) –
9 = body fat percentage.
YOUR BODY FAT PERCENTAGE
Another important number that helped us evaluate
your current health is your body fat percentage. In
short, it divides your total weight into two categories:
fat mass and everything else.
Obviously, you need fat. It protects your organs, joints,
and keeps you warm. However, it’s not healthy to have
too much of it.
BODY FAT PERCENTAGE
DESCRIPTION
WOMEN
MEN
Essential fat
Athletes
Fitness
Average
Obese
10–13%
14–20%
21–24%
25–31%
32% +
3–5%
6–13%
14–17%
18–24%
25% +
12
YOUR BODY SHAPE – PEAR
HOW TO DRESS
According to your measurements, you have a pearchaped body. This means that after losing some weight
you will have a nicely defined waist, an elegant neck,
and proportionately slim arms and shoulders.
Garments you wear can impact your emotional
behavior. And the way you feel matters a lot, especially
while aiming for a better lifestyle. Here are some tips
on what clothing will suit your shape the best and
make you feel good in your own body.
28 days: perfect body’s DNA
Embrace
yourbodybeautiful
shape
Think of celebrities like Beyoncé, Kim Kardashian, or
Mariah Carey – they all share this body type with you.
Obviously, it’s not easy to imagine what your body
could look like when there’s too much unwanted fat
on your hips, thighs, and buttocks. However, if you
commit to following this plan with patience, your
measurements will start to shrink and you will start
visualizing yourself differently.
As for now, try to be realistic and embrace your
beautiful body shape. If you have a wide pelvis, you’ll
have wider hips even after slimming down. You can’t
change your skeletal structure, but you can make your
hips, thighs, and buttocks trim, toned, and healthy.
Remember, as you burn calories and fat, you will
decrease your total body fat. Don’t get discouraged if
that fat starts dropping off your arms, waist, and face
before it starts to drop off your hips and thighs. It’s only
natural. That fat is your body’s safeguard – it won’t give
it up so
easily.
The good news is that fat deposited on your hips is less
likely to travel around the body, which reduces the risk
of heart disease, diabetes, and stroke. However, that
doesn’t mean you shouldn’t be careful.
Embrace Your Beautiful Body Shape
A “pear-shaped” body is definitely something to be
proud of.
Guidelines
For someone like you, who has a pear-shaped body,
it’s essential to balance the silhouette by drawing the
eye to your upper half. That’s why you should choose
pieces that add volume to your upper body and
garments with eye-catching prints and details on them.
To wear:
✓ Tops with boat necklines, round or heart. Don’t
hesitate to try tops with patterns, embroidery, lace
in light or bold colors.
✓ Plain trousers and shorts without frills, pockets,
decorations, or details.
✓ Off-the-shoulder, tied, or cross-front dresses, with
bows or decorations on top and a straight cut on
the bottom half.
✓ Straight cut skirts.
✓ Swimwear with a hip-enhancing effect, A-line, or
high-leg cut.
To avoid:
× Anything that emphasizes your lower body, like
leggings, skinny jeans, tights, or baggy clothes.
× Accessories anywhere near the hips like a hip belt.
Whatever your body goals are, your success solely
depends on you. Besides healthy eating and working
out - mindfulness, meditation, and regular sleep are
important components in order to achieve the ultimate
well-being. This book covers it all.
Carrying too much weight on your hips can lead to an
increased risk of osteoarthritis, and fat is more likely to
appear as cellulite.
213
14
Dealing With
Irritable bowel syndrome, otherwise known as IBS, is a condition no one
desires; although, with 24–45 million Americans affected by it, you’re
certainly not alone. We know the condition is painful, uncomfortable, and
sometimes even unspoken about, but we can assure you that with the right
knowledge and a set of tips from us, you can kick IBS to the curb.
TREATMENT AND PREVENTION
It is sometimes quite difficult to pinpoint the exact reason why our bodies
have certain reactions to specific foods, environments, or situations, but
there are certain triggers common to all suffering from IBS. Usually, with a
few minor changes to your diet and activities, IBS can improve over time.
Here are some useful tips to help you get better:
AVOID CAFFEINE. This doesn’t mean just skipping your afternoon latte.
Bear in mind, that most teas and sodas also contain significant amounts
of caffeine, so don’t go overboard on those. Skip the soda completely,
limit your coffees to one a day, and brew herbal tea instead to calm your
nervous system and digestive tract.
GET ENOUGH SLEEP. There’s no surprise that we are less productive,
slower, and lack energy after a bad night’s sleep, so how can we expect
our body to function normally if it lacks energy? Ensure that your body has
enough energy by getting a good rest. This will reduce the stress on your
bowels and make you feel significantly better.
15
Dealing With Irritable Bowel Syndrome (IBS)
Irritable
bowel
syndrome (IBS)
DON’T TRUST GLUTEN. Many people with IBS are
also gluten intolerant, so be careful with any foods
that contain rye, wheat, or barley. Try taking gluten out
of your diet or limiting it to a minimum by choosing
gluten-free alternatives that are now widely available
on the market. Monitor the changes in your well-being.
If your IBS starts fading, you can kiss gluten goodbye.
HYDRATION IS KEY. Water heals, quite literally. Make
sure you drink at least 5–8 glasses of water a day as it
will soothe stomach distress, keep you hydrated, and
help flush out your system. When you drink water is
just as important - you shouldn’t just have it with your
meals. Instead, make sure to drink a glass of water
before and after your meals.
AMP UP THE FIBER. But do it slowly. By increasing the
amount of fiber you consume (up to half a teaspoon
per day), you can help eliminate the abnormal bowel
habits and painful symptoms associated with IBS.
Choose fiber-rich fruits and vegetables, such as
artichokes, broccoli, beets, carrots, bananas, apples,
mangos, your favorite berries, and, of course, the
ultimate source of fiber, beans and legumes.
IBS is not something you can get
rid of completely by swallowing
a magic pill, but once you know
your triggers and learn to avoid
them, you may even forget this
problem was ever in your life.
Keep a food journal, track your
progress, take food supplements,
and be mindful – it will help both
your body and mind.
MOVE MORE. Increased physical activity does
wonders for your digestive and nervous systems and
overall physical and psychological state. Start moving
your body, listen to it, tend to its needs and we promise
you’ll start feeling better in no time.
AVOID STRESS. For some of us, it’s practically
impossible to avoid stress. However, how you deal
with it can make a huge difference. When faced with
a stressful situation, count to ten and focus on your
breathing. Ask yourself – is there anything I can do to
change this situation? If the answer is “no,” then what’s
the point in stressing about it? Stress has a huge impact
on your health.
16
Tips on
Handling
Bloating
Bloating can be uncomfortable. Nearly every person will experience it at
some point in their lives, and when they do, they will quickly realize just
how fragile our digestive system really is. Here’s a brief outline for you,
which will hopefully open your eyes to this uncomfortable condition.
WHAT IS BLOATING?
Put simply, bloating is excess air in your gut, although you may also
hear the expression “gas” a lot. Having too much air or gas in your gut is
often uncomfortable and can feel quite painful at times. Add excessive
flatulence, burping, and stomach grumbling that always seem to occur
while standing in line at the bank at just the point where the room noise
suddenly drops, and you have yourself quite a situation.
Age has no bearing on bloating, which makes the issue one anybody could
experience. To those that have suffered through it, it’s generally described
as feeling full or tight, with the abdomen feeling uncomfortably swollen.
Apart from feeling full, your stomach may also appear swollen, and the
skin may be even hard beneath to touch.
Yes, bloating leads to some embarrassing issues, but once you understand
the mechanics behind it, you’ll find it a lot easier to avoid. Bloating is a
byproduct of diet, as well as an imbalance of the bacteria that live inside
your gut. Some gastrointestinal (GI) disorders and organic diseases may
also lie at the root of the problem, but those need a more professional
approach from medical experts.
17
HOW DO I GET BLOATING?
Whilst mild forms of bloating are quite common, more severe cases may
need medical attention. Always make sure you seek medical advice if
your situation is worse than described here or continues for more than
a few days. Never take anything you read on the internet as being
professional medical advice and always obtain a doctor’s opinion.
Tips on Handling Bloating
You’re really moving through this book and making amazing progress.
Give yourself a pat on the back and understand that all this hard work is
because of the very first step you took. As many people will tell you, the
first step is often the hardest to take. Now that you are well on your way,
let’s look at another topic that you may have already had experience with.
There are two primary causes of bloating. The first one you kind of bring
on yourself by doing some of the most natural things. Common ways are
eating and drinking too fast, chewing gum, or even smoking. Some people
have also reported that wearing loose dentures also has a way of bringing
in more unwanted air.
The easiest way to get rid of the excess air is to belch or burp it out. This
isn’t always the case, so be prepared for some of it to travel through your
intestinal tract and make its way out of your body via the back door.
But the reasons above may not be the only way bloating is brought
on. Many medical conditions exist that leave their sufferers in pain.
Everything from Irritable Bowel Syndrome to stress can bring on
bloating. Heartburn, weight gain, intestinal infections, and eating
disorders all lead to this condition. The best advice is to always seek
medical advice for yourself.
Once bloating is present, it can further complicate things by developing
into further issues that you don’t really want to deal with. These further
issues include an imbalance of gut bacteria, an impaired gas transit,
abnormal abdominal reflexes, and constipation. Furthermore, they can also
lead to more serious conditions, such as GI tract perforation, pancreatic
deficiency, and celiac disease.
18
HOW CAN I REDUCE THE CHANCES OF BLOATING?
You have already made great progress on this journey, and to avoid
bloating, it may just take a few simple lifestyle changes to help you avoid
this uncomfortable condition. Some of the following options are not
considered dire and may not even be in your normal routine now.
Consider giving up or cutting down on chewing gum. Swallowing
air while chewing gum often leads to excess bloating and might
be one of the simplest ways to reduce the chances of having to
deal with it.
Tips on Handling Bloating
Another common change is to limit your intake of carbonated
drinks. Fizzy drinks are fizzy because of the amount of carbon
dioxide they contain. When you swallow the drink, large amounts
of gas enter your stomach, which is why many people belch
immediately after they drink these beverages. Try to cut down
on them, or, if possible, cut them out entirely. Apart from saving
yourself a decent case of gas, you’ll also avoid vast amounts of
sugar at the same time.
Don’t forget about the classic “gas foods”, like beans, cabbage,
lentils, and other vegetables. These contain a special type of sugar
that only breaks down in the gut, releasing gas in the process.
Also, switching to lactose-free foods will help reduce bloating.
Probiotics work well in restoring your gut bacteria balance by
introducing billions of good bacteria.
In the end, it all comes down to some common-sense things.
Eating your food slowly helps reduce air intake, as does
avoiding drinking through a straw. Losing weight and adopting
these lifestyle changes is a great way to not only continue your
own journey but also cut down the chances of bloating.
If you happen to experience bloating first hand, a relaxing
abdominal massage has been proven to help, not only with
abdominal pain and bloating but also with well-being, anxiety, and
depression. That means a simple massage will serve to help with
several issues, not just one. With your journey now well underway,
avoiding bloating may just be the little extra help you need to
further make the lifestyle changes your body needs.
19
20
When Things
Get More
Intense
One of the biggest roadblocks most people face on not just their
journey is STRESS. That tiny six-letter word seems to become a lot
larger the more you focus on it. The key here is to understand your
stressors and recognize exactly when they make an appearance.
Stress can sneak up on you without ever announcing its arrival.
It can leave you with many symptoms as if somehow manifesting
itself into your current life.
The goal for you is to understand how to identify it,
understand how much it affects you, and seek plausible
methods to reduce or eliminate it.
Until you experience it for the first time, most people
don’t even realize they feel stressed until someone
else points it out to them. But perhaps you can do
that yourself. In a nutshell, stress is an emotional
or mental strain that’s brought on by adverse circumstances.
Some of the more common triggers for stress:
financial burden, career pressure, relationship issues,
self-doubt, and the one that most people struggle
While understanding what stress is might be a great
way to start, it’s more important to know how different
stressors affect you. Once you know how stress works,
you’ll find it much easier to deal with.
DO THESE SYMPTOMS SOUND FAMILIAR?
While there are a few more symptoms than listed here,
it’s worth knowing the following as they tend to be the
most obvious:
ACNE. As much as it may surprise you,
research has shown that nervous people tend to
touch their faces a lot more, thereby spreading
bacteria, which help develop acne. While other factors do cause acne as well, it’s worth noting that studies have shown stress as being a
common cause.
FREQUENT SICKNESS. The links between
stress and illness are quite complex. Still,
scientists have conducted numerous tests that
link the increased risk of being ill with stressful
periods.
DECREASED ENERGY/INSOMNIA. Researchers are the first to admit that more studies
are needed; however, they have discovered
definite links between sleeplessness, a lack of
energy, and elevated stress levels.
LIBIDO. Stress is a well-known cause for changing
a person’s sex drive, more so depending on the
stress levels being experienced.
21
with— self-image. Of course, there are hundreds of
more causes of stress, and it’s up to you to identify
which of these affect you. It’s quite common to be
suffering from stress due to multiple issues, feeling as
if it’s attacking you from various angles.
When Things Get More Intense
You are confidently working your way through this book and
hitting all your goals. It feels great, doesn’t it? When things start
to fall into place, it feels as if the entire world has your back.
Continue on your journey and focus on the future because that’s
where your success lies.
UNDERSTAND THE STRESSORS
DIGESTIVE ISSUES. Feel like you have an
upset stomach? Has your toilet routine
changed, you’re suffering from constipation or
diarrhea? Stress may well be the cause, linked
to the condition through many experiments.
APPETITE CHANGES. Loss of hunger or
uncontrolled eating has also been linked to
stress, leading to even more issues, such as
obesity and anorexia.
RAPID HEART. Stressed people are known
for having an elevated heart rate, especially
when the brain refuses to slow down. Stressed
people also tend to drink more coffee, leading
to a faster heart rate.
SWEATING. Another side-effect, causing
other side-effects, such as body odor.
One of the more chronic issues with stress is gaining
weight. It’s one of the essential factors to consider
because it’s most likely to affect you through your
journey and one you might need to understand a little
more in-depth.
22
and you can start today.
IT DOESN’T TAKE A LOT OF WORK TO REDUCE STRESS,
The sad reality is that many people tend to overeat when stressed. This
overeating often leads to rapid weight gain, which then becomes a bigger problem. But overeating may not be the only cause of weight gain.
Stressed people will often lose the will to do anything. A lack of energy,
resulting in more time spent on the couch, will also add to the weight gain.
As you spend more time on the couch overeating and gaining weight, depression soon follows with just the beginning of other ailments, including high
blood pressure, heart disease, insomnia, anxiety, and of course, obesity.
Once obesity sets in, more problems follow: diabetes, stroke, reproductive
issues, increasing joint pain, and reduced lung capacity. And don’t forget
about the increased likelihood of certain cancers.
When Things Get More Intense
23
THE LINK BETWEEN STRESS AND WEIGHT GAIN
Plus, if that’s not enough to convince you of the seriousness of stress, the
added pressure of mental health from increased anxiety and depression is
also not far behind. That’s a long list of issues from what some people see
as just a little problem.
Do not underestimate the power of stress or the long road of negative
health implications that follow it. Think you already suffer stress and find
yourself unsure of how to combat it? Try the following ways to reduce
stress today.
ELIMINATE THE STRESS OF HAVING STRESS
Get a good half hour of exercise, preferably outdoors amongst
nature. Listening to some relaxing music during a walk through a
park is the perfect option.
Good nutrition is essential, so make sure you eat plenty of healthy
foods and cut down on the caffeine, sugar, and, of course, alcohol.
Don’t be afraid to ask for help from family and friends, read a book,
or spend time with a pet.
One of the best ways to reduce stress, cut down anxiety, and regain some
mental strength, is through simple breathing exercises. It doesn’t have to
be complicated or done in a unique way. Simply relax, find a quiet place,
and sit comfortably. Start with a simple breath in through the nose, then
slowly exhale through the mouth and whisper the words “relax relax relax”
throughout each exhalation.
This is a standard method and one you can use at home, at the store, or
even while driving, if needed, but don’t close your eyes behind the wheel.
You’ve come so far already, and conquering this debilitating condition is a
massive step forward.
24
Mindfulness
and Stress
Relief
We may have mentioned confidence as the outcome of weight
loss, but here we will turn this idea around and focus on confidence
as our primary goal.
The techniques we’ll discuss should help you embrace your natural
body needs. Every meal is an opportunity to nourish yourself.
Every workout is an opportunity to appreciate your body and feel
its movements. Enjoying this process, being mindful about it, and
listening to yourself is a straight path to success.
NO MATTER HOW OFTEN YOU DENY THAT, YOU DESERVE TO
PUT YOURSELF FIRST.
You may have tried various diets, exercising, and
cutting calories in the past, but nothing worked. How
does that make you feel? Have you forgiven yourself
for all the times you’ve fallen off the wagon? Are
you grateful for the fact that, all things considered,
you are still strong enough to try again?
Forgive your body if it’s incapable of fully completing
some of the exercises right now. You will build up to it.
Forgive yourself if you’re still struggling with saying “no”
to food that’s not good for your body. It takes time to
form these habits and become stronger both physically
and mentally. Forgiveness plays a huge role in this –
never forget that! Forgive, make healthy decisions one
day at a time, and watch your life transform!
LESSON 2: LEARNING HOW TO COMMUNICATE
WITH YOURSELF
If your friend told you, “Look at yourself, you’re
disgusting!” would you remain friends with that
person? No way!
So, why do we feel like it’s okay to talk to ourselves like
that? Just like when you’re facing a bully, you need to
stand up for yourself and talk back.
SAY, “LOOK AT YOURSELF. YOU’RE SO STRONG
FOR DOING WHAT’S BEST FOR YOUR BODY.”
Yeah, you may have been weak before, but who cares!
The important thing is that every right decision leads
you to a better future. And if you stumble along the
way, pick yourself up. You can do this!
LESSON 3: COMPARING YOURSELF TO OTHERS
Social media is a painful subject for just about
anyone who’s trying to lose weight. However,
comparing someone else’s journey to yours is just
self-destructive. We created this weight loss book
specifically for you – this fact alone suggests that
someone else’s weight loss method would not be as
effective as a personalized diet. We strongly stand
by this argument.
Remember the last person you compared yourself to.
Do you know exactly what that person did to achieve
25
that fit body? Do you know how many times that person
failed or compared themselves to someone else?
We’re all imperfect human beings. There’s no use in
comparing your first month to someone else’s first year.
And if that doesn’t help, think about the time and
energy you use to scroll through social media. You
could spend that time on exercise, meditation, and
learning instead.
If having a picture of your favorite supermodel on the
fridge helps you fight the temptations, then that’s totally
up to you. However, never forget that you are not trying
to achieve the results you see in that picture.
You are trying to unleash a better version
of YOU. That’s all that matters!
Mindfulness and Stress Relief
In this chapter, we’ll forget about tangible results, about looking
good in a bikini on vacation, showing off in front of an ex, and
fitting into those skinny jeans. Instead, we will focus on your core
values and a peaceful mindset.
LESSON 1: FORGIVING YOURSELF
LESSON 4: CHOOSING THE RIGHT EXERCISES AT
THE RIGHT TIME
There’s nothing like busting through stress and getting
those frustrations out with a high-intensity training session. But the truth is that sometimes a tough and grueling workout isn’t the best thing when you feel stressed
out. Exercises like yoga, walking, tai chi, or even swimming have a more calming effect, and they don’t increase your body’s production of cortisol and adrenaline as much as intense exercises do. If you enjoy them,
alternate the days you perform a more moderate-intensity exercise with those high-intensity power workouts.
LESSON 5: PRACTICING MINDFULNESS FOR
STRESS RELIEF
How often do you catch yourself feeling anxious or even
paralyzed with worry? Are you having trouble making
decisions? Is your mind racing? Are you seeking numbing
activities to “get away from it all”?
Finding peace in the midst of chaos requires powerful
mental health skills.
We live with stress every day, without even realizing
it’s this that leaves us feeling exhausted, irritable, and
unwell. And not only does it affect our overall health
but our weight, too. The main stress hormone, cortisol,
influences our ability to make healthy food choices,
messes with our blood sugar, stimulates cravings, and
promotes calories to be stored as fat rather than be
used as energy.
26
So, in order to reduce stress, let’s come back into
the PRESENT MOMENT. Feeling grounded is the
foundation of self-control, self-expression, and feeling
alive. Practice these grounding techniques at least
twice a week to bust through stress and bring about a
better sense of calm to your being.
1
TRACING YOUR BREATHING
Find a peaceful moment in your daily routine
to practice mindful breathing. It could be at any
time, such as in the evening before bedtime or
even during your lunch break at work.
3
2
THE BENEFITS OF MEDITATION
Deeper relaxation
Reduced stress and anxiety
EXPERIENCING YOUR FOOD
The fact that you bought this book tells us that
you’re trying to improve your relationship with
food. You’re ready to make smarter choices
and nourish your body with meals that benefit
your health. However, don’t forget that every
relationship starts with intimacy. In order to fully
appreciate it, you first need to connect with it.
So, the next time you’re preparing a meal, try
to approach each ingredient with love. No
matter how silly it feels, hold it in your hands,
slice it with extra care, and appreciate it. Even
if you’re eating alone, set up your table nicely,
light some candles, and prepare to explore the
world of flavors (whatever you do, just don’t
turn on your TV!).
When eating your meal, take small bites and
think about the way it tastes and smells, and
then notice the subtle flavors that linger on
your tongue.
Practice mindful eating at least once a week,
and soon you’ll notice how even a quick bite
turns into a ritual!
27
The most effective way to do grounded
walking meditation is to walk barefoot
on the grass or at the beach. Feeling
the earthy texture under your feet,
tracing the rhythm of your footsteps,
and concentrating on even the slightest
sensation is a straight path to feeling
more grounded. According to research,
having close contact with Mother Earth
also works as a simple, natural, and very
effective remedy against chronic stress,
inflammation, poor sleep, pain, and even
cardiovascular disease.
Mindfulness and Stress Relief
Just close your eyes and focus on the pure
sensations of breathing. Inhale and notice
what the air feels like moving through your
nose or mouth, and then exhale and feel the
new sensations. Notice how the air moves from
your chest and through your throat, nose, and
mouth. Allow your body to fully relax and feel
your own presence. Aim to practice mindful
breathing for 10 minutes every other day.
GROUNDED WALKING MEDITATION
4
Try to practice these grounding
techniques at least twice a week, and
soon you’ll be able to create space from
distressing feelings in nearly any situation.
Lower blood cholesterol levels
Lower heart rate
MINDFULNESS MEDITATION
Improved blood circulation
Sometimes
our
thoughts
seem
inescapable, overwhelming, or even
exhausting. And that’s where the beauty
of meditation comes in.
Lower blood pressure
Less perspiration
And more…
To practice mindfulness meditation, all
you need to do is sit down, close your
eyes, and observe your wandering
thoughts as they drift through your mind.
There’s no need to engage or judge
them. Instead, simply try to be fully aware
of them.
Through mindfulness meditation, you
will see that thoughts and feelings have
a tendency to move in particular patterns.
You will overcome the habit of judging
each thought as good or bad, learn to
accept them without overanalyzing, and
discover the beauty of inner balance.
Even if these benefits are worth
mentioning, keep in mind that the purpose
of meditation has nothing to do with
achieving them. It’s the exact opposite.
The goal of meditation is to reduce
that anxious feeling of need. It’s about
being present and discovering inner
harmony.
28
Everything
About Sleep
Fun fact, not everybody needs the same amount of sleep per night. Every human is unique, and
what each person’s sleep recommendations are will ultimately come down to genes and lifestyle.
Your exact sleep number is based on your age, health, daily activities, and what food and drink
you chose to consume.
One of the most obvious answers to the question above is that there’s no such thing as an
average person, and that includes you. See? You always knew you were special. And now, with
a little bit of guidance and good research, we can show you just how much sleep you need.
AGE
Where you are in life is one of the most significant factors in determining how much sleep you
should aim for. Consider the following table:
Age Range
Recommended
Hours of Sleep
0–3 Months
14–17
4–11 Months
12–15
TODDLER
1–2 Years
11–14
PRESCHOOL
3–5 Years
10–13
6–13 Years
9–11
TEEN
14–17 Years
8–10
Y O U N G A D U LT
18–25 Years
7–9
A D U LT
24–64 Years
7–9
65+ Years
7–8
NEWBORN
I N FA N T
Admit it. You know that you should be getting 7–8 hours of sleep a
night, and you know it’s right for you. As for now, you’re doing a great
job in keeping up with your sleeping pattern. Nevertheless, if you’ll ever
experience slips in your night routine - remember this chapter. It will help
you get back on the right track. Now, let’s try to understand why it’s crucial
to maintain a steady balance.
When it comes to sleep, it’s not just about the quantity; it’s also about the
quality of time spent slumbering. To get a perfect night’s slumber, you
need deep, restful sleep. Without it, it doesn’t matter how many hours you
spend counting sheep – you won’t wake rested, and you won’t be getting
the most out of your bedtime.
SCHOOL-AGE
O L D E R A D U LT
In today’s world, most people tend to skimp on their sleep thanks to their
more demanding lifestyles. So how can you get the best rest possible
without wasting your whole life between the sheets?
OTHER FACTORS
Continue reading to know why you need both of these things.
We get it. There are plenty of other priorities in life. Learning to balance other life factors as
best as possible could result in better sleep in the long run. Other sleep factors to consider
when understanding how much sleep you need include:
Work schedule
Everything About Sleep
How was your
beauty sleep last night?
HOW MUCH SLEEP THE AVERAGE PERSON NEEDS
Personal health and
medical history
Profession
Amount of daily physical activity
29
Amount of focus-heavy
activities
30
DOES SLEEP QUALITY REALLY MATTER?
HOW TO IMPROVE YOUR SLEEP
Yes. To give yourself the very best start to each and every day, quality sleep
really matters. Research has shown that when quality sleep is lacking, all
other bodily functions are negatively affected.
To give you the best possible chance of having a relaxing
and restful night of sleep, here are several suggestions
on creating the perfect sleep environment.
For an idea of just how important some good Zs are…
Researchers have attributed the lack of quality sleep as directly linked
to poor mental and physical health, safety concerns, and decreased
quality of life. This is especially true for young children and teens, as it has
been shown that sleep also promotes growth and brain development.
Certain instances that may be attributed to poor sleep include instant
consequences, like a fatigue-induced car crash, and long-term
consequences, such as mental health issues.
While some effects may not seem severe, consider how your life could be
affected overall. Combine irritability, a lesser ability to learn, poor work
performance, and fumbling simple interactions with the people around
you – not good.
While some people don’t see a lack of sleep as detrimental, researchers
have found direct links between sleep quality and depression, risk-taking,
and suicide. And while the mental health and well-being are alarming,
the physical consequences could be considered even worse. A few of the
physical conditions linked to a lack of quality sleep include:
High blood pressure
Regardless of where you are, where you go, or what
you do, try and remain consistent with what time you
go to bed. The more your body gets used to going to
bed at the same time, the more it will subconsciously
prepare itself and wind down for a good rest.
Create Your Ideal
Sleeping Environment
Start with a supportive mattress and make sure it’s
suited to you. Too hard or too soft, and your mattress
could work against you. Test your mattress out in-store
and only choose something you’re comfortable lying
in for one-third of your life. This is where you will
spend a lot of time. Complete the set up with comfy
pillows and blankets that compliment your mattress.
Heart disease
Obesity
Diabetes
Stroke
In short, sleep matters, and the quality of snoozing that you allow yourself
matters too. This is why it’s essential for you to reevaluate your sleeping
patterns, as well as the environment you plan to slumber in.
31
Perform an Evening
Ritual to Get You
Into the Mood
There could be several helpful things, including taking
a warm bath or shower before bed, reading a book,
or listening to calming music. Choose something that
you know relaxes you and, thus, promote quality sleep.
Make Those Needed
and Long-Overdue
Lifestyle Changes
Everything About Sleep
THE SIDE EFFECTS OF A BAD NIGHT’S SLEEP
Start by Sticking to a
Regular Sleep Schedule
Sometimes, certain activities or habits may
influence your chances for a great sleep
without ever being directly involved with
your before-bed ritual. Consider things like
caffeine intake during the day or the time of
your last energy drink. Think about the use of
laptops, video games, or cell phones during
the final hour or two before your sleep time.
Take the Steps
Tonight for a Better
Tomorrow
It may not seem like much, but losing as little
as a single hour of quality sleep could have
a detrimental effect on a lot more than just
your mood the following day. Start tonight
even and choose to do one thing you know
will help promote a better sleep cycle. There’s
never been a better time than right now!
Have a good night!
32
Getting
33
Getting Started
started
34
Want to lose weight and lose it fast? Who wouldn’t?
It’s only natural that you’d prefer to have your dream
body NOW.
However, evidence shows that those who lose weight
gradually and steadily (up to 2lb/0.9kg per week) are
more successful at keeping the weight off in the long
term.
Everyone’s body and metabolism is unique, but if you
follow the plan that we have created FOR YOU, without
any excuses, you can expect to lose somewhere
between 1lb/0.5kg and 3lb/1.4kg per week.
ON TOP OF THAT, YOU’LL GET TO ENJOY
THESE MARVELOUS HEALTH BENEFITS:
IMPROVED HEALTH
REFUSED TO
EAT PIZZA
Blood pressure
Cholesterol levels
Mobility
Blood sugar levels
TIME AT THE PUB
Risk of heart disease
Risk of certain cancers
Joint pain
Risk of stroke
Back pain
35
NEXT DAY
NEXT DAY
IMPROVED
LIFESTYLE
A more active social
life
A boost in confidence
Improved energy
Lower stress levels
DECREASED
Risk of diabetes
ATE PIZZA
After Our Program
After all, healthy weight loss isn’t just about a “diet”
or a “program.” It’s an ongoing lifestyle that requires
practice, patience, and changes in daily eating and
exercise habits. This book will help you form these new
habits. Think about it. Even if you start with a modest
weight loss, such as 5–10% of your total body weight,
you will still feel better than you did before starting
the 28-day plan. You’ll feel improvements in blood
pressure, blood cholesterol, blood sugars, and so
much more.
Dealing With
Social
Pressure
SATISFACTION
After Our
Program
After all, healthy weight
loss isn’t just about a
“diet” or a “program.” It’s
an ongoing lifestyle that
requires practice, patience,
and changes in daily eating
and exercise habits.
As you can see, there are plenty
of reasons to start living a healthy
lifestyle. Even if your final goal
seems overwhelming at the
moment, try to see it as a journey
rather than a final destination. After
all, the biggest challenge you’ll
have to face is social pressure. In
the next chapter, we will discuss
these dangers in more depth and
offer tips that will help you succeed.
So you’ve decided to start your diet –
congratulations! However, you are still not
fully sure and are having second thoughts
because, oh, wait, there’s a friend’s birthday
party next weekend. Or a movie night the
following week. Who watches movies
without a ton of crunchy caramel popcorn
and a liter of coke? LOSERS!
We hope that you get the irony. Don’t skip
important and entertaining events just
because you are on a diet. Even if your
friends and family love to tempt you with
rich, high-calorie goodies (and we are not
going to lie, it will be difficult to resist at the
very beginning), you don’t have to cave in
when you’re under pressure.
To illustrate how these slips can affect your
mood, we prepared a satisfaction chart. Take
a look at it and try to imagine this situation:
Imagine that you’re out with friends and all
of you go to a local restaurant. You pick a
healthy meal from the menu and watch
your friends eat nachos and pizza without
counting the calories. At that exact moment,
you really want to take a bite.
Now, let’s say you take that bite, or even order the whole
pizza. Your satisfaction level reaches its peak. You wanted
that cheesy pizza so bad, and now you’re digging in.
However, after 15 minutes, the table is empty, the
stomachs are full, and you feel guilty. Is the satisfaction
really worth the self-loathing you’ll feel the next day?
The blue line indicates a better scenario: You feel
uncomfortable the moment you resist and the evening
continues, no matter if you took the bite or not. The only
difference is, now you feel confident, strong, and proud
of yourself. This feeling is worth a thousand pizzas.
After all, it’s not about food. People choose to spend
time with you because of your personality, and not
because you eat the same foods as they do.
You don’t necessarily have to turn into that annoying
person who doesn’t go out, who screams out loud, “I’m
on a diet!” before every meal. Or even worse, someone
who judges others for their eating choices. Keep it as
casual as it is. Eat your food, let others eat their food,
and enjoy the company!
And if you still don’t feel confident enough, here are
a few quick tips that will make these situations even
easier to handle.
36
Tips &
Tricks
Bonus
Tip
GIVE IT TIME
The hardest part of handling social pressure is getting
yourself (and everyone else) over the “hump.” The
hump is when your food choices seem strange and
new. It’s totally normal to feel this way. Everyone feels
a bit weird when adapting to a new habit. You might
question whether it is really worth the struggle. The
only answer is YES, it is.
The challenges we discussed above might make you
feel like it would be easier to avoid social interactions
for the next 28 days, but it shouldn’t be like that. In
fact, you could use them to your advantage and seek
support instead.
Go back to the satisfaction chart and ask yourself, is it
really worth it?
When you’ll learn how to look at this “social pressure”
monster in a simpler way, it won’t seem so scary
anymore. Plus, now you know how to tame it!
HAVE A ONE-LINE EXPLANATION READY TO GO
Just give yourself a little time to adjust and prove
how strong you are. Always remember to visualize
the results you want to achieve and the goals you’ve
written down earlier. That should be enough to keep
you motivated.
You don’t owe anyone excuses. You don’t need to
explain why you are on a diet and how you are trying to
change your lifestyle. Don’t make it look like a big deal.
This will help you to avoid unnecessary questions,
comments, and opinions.
To help you out, we have listed the most popular
tactics people use to successfully reach their goals.
Be wise and pick the one that best fits your lifestyle
and personality.
EAT BEFORE GOING OUT
Don’t leave your home on an empty stomach. Eat a
healthy meal before you go and pack some snacks if
you’re planning on staying late. This simple, effective
trick will help you to avoid overeating at restaurants
or buying unnecessary food items when you’re at the
grocery store.
ORDER YOUR MEAL BEFORE EVERYONE ELSE
I’ll sign a contract with myself.
“I’ve just been trying to eat better.”
I can totally do this alone.
“I’m stuffed,
delicious!”
I’ll make a bet with my friend.
but
this
looks
Ever noticed that when you’re out with friends and
the waiter asks, “What would you like to order?” half
the people order the same thing? Other people can
influence our decisions more than we know. If you’re
eating with a group that is likely to order something
that doesn’t fit into your diet plan, make sure you order
first. This way, it will be too late to change your mind!
“I wanna retake control of my
habits, not letting my habits to
control me”
ALWAYS THINK ABOUT YOUR GOAL
“My doctor told me I need to lose
weight, or I’ll have diabetes within
2 or 3 years.”
Always remember the reasons why you started this
diet in the first place and picture the results you want
to achieve after your 28-day challenge is over. If you
keep craving junk food, drink a glass of water and think
how having one bad meal would affect your progress.
37
It’s YOUR journey, not theirs. And when it comes to
refusing those tempting junk food offers, you can
always use these one-line explanation phrases:
Tips & Tricks
Some people are lonely travelers and some of us feel
more confident having like-minded people by our
side. All types are fine! You can beat this challenge
alone or find communities of health-conscious people
or choose a close person to lean on if it suddenly
gets tough. Holding yourself accountable can greatly
increase your chances of successful weight loss.
“My doctor said I have a lot of
nutritional deficiencies because I
wasn’t eating enough healthy food.”
I’ll include my spouse
roommate in healthy eating.
or
I’ll find some peers to do the
program with or join an online
forum/community.
[Insert your own tactic]
Made your decision?
Okay, we think you’re
ready to go!
“I’ve been struggling with food
for a long time and I feel like I’m
finally finding a way of eating that
works for me.”
38
Tracking
Your Weight
Loss Progress
The numbers you see highly depend on what you eat,
how much water you drink, whether you have gone to
the bathroom recently, and other factors.
Also, since you live with your body every day, you
may not even notice some of the amazing changes it’s
going through. Therefore, if you measure yourself,
you should always follow the given guidelines to do
it accurately.
CHEST: Measure directly under your breasts or pecs,
as high up as you can.
WAIST: Measure at the narrowest point, typically
around the navel.
HIPS: Measure around the widest part of your hips/
hip bones.
ARMS: Measure above your elbows and aim for the
largest part of your arm.
THIGHS: Measure around the largest part of your leg,
while standing up.
39
(You can always measure additional
problematic areas if needed.)
To notice actual results and
stay motivated throughout your
journey, you should check your
measurements and weight every
seventh day. If possible, aim to do it
in the morning, after the bathroom,
and before your first glass of water
and meal. If it’s giving you a sense
of accomplishment, write down
your measurements every week to
see how they’re changing.
However, never forget that these
numbers can’t measure the way
you feel. Aim for glowing skin,
improved health, and that amazing
energy boost you feel after a good
workout. Those are the primary
benefits you should focus on.
After all, it’s not a race! It’s about
nurturing a healthy relationship
with your body and giving it
the best conditions to carry you
through life successfully.
When it comes to weight loss progress tracking, it
shouldn’t be only about the numbers on the scales.
The two words losing weight from itself mean
slimming down. You want to lose weight around the
hips, thighs, belly, and arms. But the odd thing about
slimming down is that it doesn’t always mean losing
actual weight off the scale.
During the first few weeks of losing weight, a rapid
drop in weight is standard. In part, this is because
when you cut calories, the body gets needed energy
initially by releasing its stores of glycogen, a type of
carbohydrate found in the muscles and liver. Glycogen
is partly made of water, so when glycogen is burned
for energy, it releases water, resulting in weight loss
that’s mostly water.
Tracking Your Weight Loss Progress
If you check your weight loss progress every day, there
won’t be much progress to be proud of. In fact, do
yourself a favor and don’t focus on the scales too much.
Losing Weight
vs. Slimming
Down
That’s why we highly recommend
you not just use the scales for
your progress tracking but start
measuring your body for a better
understanding. Remember that
your body loses weight based
on your gender, age, genetics,
and other factors beyond your
control. Just because you aren’t
losing weight in your hips doesn’t
mean you’re not losing weight
somewhere.
It
may just be from a
place you don’t
care about much.
When you lose the retained and burned water
from glycogen, at some point, you might
see that your body measurements decrease
without actually seeing a change in your
weight. It happens when you lose body fat
while gaining muscle. Your weight may stay
the same, even as you lose inches, a sign that
you’re moving in the right direction.
The number on the scale includes muscles, fat,
bones, organs, food, and water.
40
Your
41
Your Training Guide
training guide
42
How to Start
exercise and diet regimen matters
more than the quantity.
Doesn’t it sound exciting?
There are even more benefits of staying active, which
you’ll find out yourself throughout this book. At the
same time, all of them are best experienced when
practiced. Better let’s cover all the basics you need to
know about exercising – from the right mindset down
to the practical knowledge – so you could start training
with more confidence.
To begin with, we’re not asking you to buy expensive
gear or spend hundreds of dollars on gym
memberships. Your body weight is the only tool you
need. Working against your body weight will stimulate
all your muscles, improve your cardiovascular health,
burn more fat, and help shape the body lines you want.
We recommend doing different workouts that mainly
focus on your full body, legs, and upper body, plus
your core. Each workout should last no longer than 45
minutes (that’s including a warm-up and cool-down).
Don’t forget to include some low-intensity steady-state
(LISS) cardio sessions as well. LISS training consists
of any low-endurance workouts, such as walking,
swimming, or cycling – all at a relaxed level.
These sessions will help you recover after a highintensity exercise and reduce the risk of injuries.
One LISS session should last somewhere between
30–60 min. You might break a light sweat, but nothing
more.
43
We can’t stress this enough: you must warm up your
body before a workout. It increases the temperature
and flexibility of your muscles, helps you be more
efficient during workouts, and reduces muscle stiffness.
Warm-up exercises should be done dynamically,
incorporating all of your body’s muscle groups.
Cooling down after a workout is just as important. After
physical activity, your heart is still beating faster than
normal, your body temperature is higher, and your
blood vessels are dilated. This means that if you stop
your exercises too quickly, you may start feeling sick
or even pass out. A cool-down after physical activity
allows a gradual decrease at the end of a workout.
When you’re cooling down, you should stretch while
your limbs, muscles, and joints are still warm. It will
help to reduce the buildup of lactic acid, which could
lead to muscle cramps and stiffness.
The stretch should be strong, but not painful. Exhale
as you stretch, inhale while holding the stretch, and
don’t bounce. Your cool-down stretching should last
for around 5 minutes.
QUALITY OVER QUANTITY
There’s a reason why every exercise comes with a set
of instructions. If you want to achieve the best possible
results, you must remember that proper form, posture,
and exercise technique are key.
Only proper form can place your body in its strongest
position – allowing you to breathe more efficiently –
and ensure that you will safely gain the full benefits of
your strength training program.
With that said, exercising can be a big challenge at
first. However, when your goal is to lose weight and
maintain optimal health and fitness, the quality of your
Don’t push yourself too much and
take small steps at a time. It’s totally
fine if you can’t do all the squat reps
– decrease the number where you find
yourself most comfortable and still be
motivated to continue with the rest
of the exercise program. It might be
impossible for the first week or two,
but we assure you that you’ll see the
progress in the third week!
REST DAYS
There’s no need to be extreme. In the
beginning, you might feel like you
could exercise every day, climb Mount
Everest, and run a marathon. But giving
your body time to recover is one of
the most important parts of successful
exercise and weight loss.
Rest days allow our bodies to replenish
energy stores and repair muscle tissue.
Ignoring your body’s needs could
lead to the dangerous state of overtraining, decreased performance,
elevated blood pressure, decreased
immunity, disturbed sleep, and more.
We’re not saying you should lay in bed
and watch TV all day. Clearly, going
for a walk or cleaning up the house is
fine, but try to avoid doing anything
that requires strength on rest days.
The rule is to never try to do two workouts a day. That
would be too much and possibly ruin your relationship
with exercise altogether. Also, if you are ill and unable
to exercise, just try to stick to the nutrition plan and get
back on track when you feel better.
MUSCLE SORENESS
Muscle soreness or Delayed Onset of Muscle Soreness
(DOMS) usually peaks 48–72 hours after a workout.
That’s when your body is working on repairing muscle
fibers that were torn during exercise. The level of
pain you experience highly depends on how much
damage has been done, how hydrated you are, and
other factors like genetics. However, keep in mind
that experiencing an extreme level of soreness isn’t
something you should make a habit of.
Your Training Guide
Staying active is like fuel to your body – it can enhance
faster oxygen and nutrient absorption into your
muscles and make your cardiovascular system work
more efficiently. In that sense, as you exercise, you will
boost the performance of your cardiovascular system
and increase the energy levels that can be used to do
activities you enjoy.
THE IMPORTANCE OF A WARM-UP AND
A COOL-DOWN
Doing a specific exercise with
improper form can, and often does,
lead to injury. An injury would get in
the way of your training program and
possibly have a permanent negative
effect on your body, and this would
mean taking a huge step back from
your fitness regime. So instead of
focusing on quantity, do less repetition
of the same exercise but commit to
practicing proper posture. After all,
practice makes perfect, right?
time to recover
Exercising can keep your muscles strong and improve
joint flexibility, thus allowing you to move more easily.
It promotes the release of endorphins – the happiness
hormones that can improve your mood and help
ensure stable mental health.
The most important thing to keep in mind is that your
breathing has to be fairly steady, and you need to
stretch after each LISS session. You will find some great
stretching exercises in the next section.
GIVE YOUR BODY
Regular physical activity is an essential part of your
wellness journey, no matter if you are reaching for a
fitter body, healthy weight goals, or simply happier life.
hate relationship with exercise anyway. That’s totally
understandable and there’s no need to be too hard on
yourself. If you skip your workout day due to unexpected
circumstances, you can always catch up. Simply move
your workout session to your designated rest day and
continue following your workout schedule as normal.
It’s understandable that when you’re feeling sore,
working out is the last thing on your mind. However,
not getting off your couch all day would be the worst
thing you could do.
In fact, you should turn to strength training, no matter
how daunting the idea of exercise might seem.
Increasing blood flow and nutrients to your muscles
speeds up the healing process, which in turn reduces
DOMS.
Muscle soreness usually disappears within 72 hours.
However, if you are still experiencing soreness, you
can also try massages, low-intensity activity, nerve
mobilization, hot baths, or a sauna. DOMS is not the
same thing as an injury, but if it lasts for more than 7
days, you should probably pay a visit to your doctor.
After the so-called honeymoon period,
you’ll probably develop a love-hate
relationship with exercise anyway. That’s
totally understandable and there’s no need
to be too hard on yourself.
After the so-called honeymoon
period, you’ll probably develop a love-
44
Inhale,
Exhale
We know that breathing seems like a small detail to focus on compared to
tallying 100 or even just 10 push-ups, but you’ll be surprised by how much
proper breathing techniques can improve your performance, stamina, and
even recovery rate. It may seem like a simple task at first, but developing
long-lasting and healthy breathing habits actually takes a little knowledge
and practice.
After all, proper breathing while exercising can benefit you in ways you
wouldn’t expect. For example, correct your posture. The muscles you use
to support your posture are essentially the same muscles that help you
breathe. Learning how to breathe properly prevents dizziness, cramping,
aids in muscle recovery, and improves your overall performance. So, bear
in mind that poor breathing habits can be detrimental to your fitness
performance as well as your general enjoyment of exercising.
We understand that you’re willing to put in the maximum effort to reach
your fitness goals, and we’re here to make sure that your effort takes you
all the way. Learning to breathe properly during exercise will ensure your
efforts won’t be wasted – not a single breath!
Nose vs. mouth breathing during exercise
When it comes to exercising and fitness, breathing
from the top of your chest uses your neck and
shoulder muscles inefficiently. Chest breathing can
increase tension in these areas and even weaken
your diaphragm. Since the breaths from your chest
are shorter and shallower, they don’t allow your lungs
to reallocate the oxygen it needs to your muscles,
therefore compromising your blood flow.
You may be surprised to know that there’s no blackletter law between which kind of breathing is better for
exercise. Generally, you’ll find that breathing through
your mouth faces less resistance than breathing
through your nose. So, if you’re having trouble
breathing through your nose during your fitness
routine, it’s perfectly ok to breathe through your mouth.
Breathing from your belly or abdomen, however, allows
you to store a larger amount of oxygen during exercise.
This allows more oxygen to reach your muscles and
increases your overall energy and stamina. And, as we
all know, some days you need all the energy you can
get.
Breathing while exercising
For proper diaphragmatic breathing, follow these
instructions:
1.
Seat yourself in a comfortable position or lay
down flat on your back.
2.
Relax your shoulders.
3.
Place one hand on your chest and the other one
on your belly.
4.
5.
Breathe in through your nose for about 2 seconds.
Allow the air to move from your nostrils to your
abdomen, expanding your stomach. During this
breathing exercise, make sure you keep your
chest relatively still.
Purse your lips (like you’re drinking through a
straw), press your hand lightly down on your
stomach, and exhale calmly for 2 seconds.
For the most effective results, you can repeat this
procedure several times.
45
As a rule of thumb, more intense exercises require
greater oxygen intake and carbon dioxide expulsion.
Therefore, while you’re able to breathe just fine
through your nose during lighter exercises, you may
find it more comfortable to breathe through your
mouth for your heavier exercise regimens.
Inhale, Exhale
Whether you’re striving to finish that last rep or improve your jogging
results, when it comes to exercising, you generally focus on accomplishing
your main objective. And while we know how important it is to meet your
fitness goals, how you go about achieving those physical feats is also
crucial. Oftentimes, the simplest things – like breathing – are overlooked.
Chest breathing vs. belly breathing
We all know that walking and running are the staples of a
good workout routine. A good way to find a rhythm while
doing either is by following a 3:2 ratio between inhaling
and exhaling your breaths. To make it simpler, you should
basically inhale for three steps and exhale during the
other two. However, if you’re sprinting, you’ll naturally fall
into a 2:1 breathing ratio, and that’s perfectly ok!
It’s also a good practice to properly manage your
breathing during more physical exercises. An easy way
to do it is to inhale just before the eccentric (muscle
lengthening) part of the exercise and exhale during
the concentric (muscle tightening) part.
THE RIGHT FOOD AND DRINKS BEFORE AND
AFTER YOUR WORKOUT
Eating and drinking properly can do wonders for
your exercising performance. Your body needs to be
nourished before, during, and after exercise in order to
maintain the right blood glucose concentration while
you put your body in motion.
46
HYDRATION
What do you drink?
Sometimes, you may find yourself rushing through a
meal and jumping right into exercise. We know your
time is important, but it’s necessary to give your body
at least 2 hours to digest food before a workout. You
can reduce the waiting time to an hour only if you eat a
light meal.
Food and water go hand in hand when it comes to
exercise. Water is your friend, and it’s important to
get adequate time in with your friend before, during,
and after your workout. Water is vital for maintaining
your body’s blood volume, regulating your body
temperature, and for muscle contraction.
Water is a great thirst quencher; however, if you’re
doing a high-intensity workout for longer than an hour,
we recommend trying a sports drink. Some sports
drinks contain calories, potassium, and other nutrients
that can provide you with the energy and electrolytes
you need to perform for even longer.
Before a workout
When you work out, you’re bound to sweat. We all
sweat. It’s your body’s way of maintaining its core
temperature. However, sweating actually results in
a loss of bodily fluids, which can cause dehydration.
This can lead to muscle cramps, fatigue, dizziness,
and other serious symptoms. So, you can’t expect to
perform at your highest level if you don’t drink enough
water.
If you do choose to hydrate with a sports drink, make
sure you choose it wisely. There are often brands that
contain high calories and levels of sodium, and some
even have caffeine in them. Bear in mind that too much
caffeine in your diet may have a diuretic effect on your
body, so be careful if you don’t want to pay frequent
visits to the bathroom.
If you’re eating your main meal, aim to consume a 425–
465 calorie plate of healthy fats, carbs, and proteins at
least 2 hours before you exercise. Dishes such as whole
wheat pasta with cheese, oatmeal with fruit and nuts,
Greek yogurt with fruit, or even a veggie omelet toast
can be great pre-workout meals to get you fueled.
If you’re having a snack, choose something easily
digestible and containing around 170–185 calories. It’s
ok to wait just half an hour before you exercise after
a snack. Basically, the smaller your meal, the less you
have to wait before you get your blood pumping.
After a workout
There’s no precise rule for you to follow when it comes
to hydration. That’s because everyone is different.
Factors you can consider are: your sweat rate, humidity,
the temperature of your environment, and the length
of your workout.
What you eat after your workout is just as important
as what you put in your body before you exercise. It’s
important to understand how your body functions in
order to help it out.
The following guidelines are suggested for drinking
water before, during, and after exercise:
When you exercise, your muscles deplete their
glycogen stores for fuel. In turn, some proteins in your
muscles are broken down and damaged. That’s why it’s
important for you to eat a proper meal after a workout.
Drink 17—20 ounces of water 2—3 hours
before you exercise.
Feeding your body a healthy dose of carbs and proteins
stimulates protein synthesis within your muscles. A
good meal can often not only improve your body’s
recovery rate but also help with performance next
time you work out. If you’re not able to eat something
within 45 minutes after you exercise, it’s important to
eat something within a 2-hour window.
47
How much water?
If you like, you can even try your hand at making your
own sports drink at home. Try mixing 200ml of squash
with 800ml of water and mix it with a pinch of salt. This
way, you’ll avoid sugar and additives in your drink as
well as save money.
DEHYDRATION
If you lose more fluid than you drink, you’ll experience
dehydration. Your body can’t function properly without
enough water.
Dehydration’s effects can range from mild to severe.
Some of its symptoms include the following:
Drink 8 ounces of water 20—30 minutes before
you start exercising or doing your warm-up.
Dizziness or a lightheaded sensation
Vomiting or nausea
Muscle cramps
Drink 7—10 ounces of water every 10—20
minutes while you’re working out.
Drink 8 ounces of water no more than 30
minutes after you’re done exercising.
Inhale, Exhale
After a meal, wait
Dry mouth
Lack of sweating
Dehydration can have
severe effects on your
sports performance
and overall health.
Make sure to drink
at least two and a
half bottles of water
throughout the day.
If you drink enough
water and do it evenly
throughout the day,
you’ll keep yourself
hydrated, get the most
out of your workouts,
and feel good too!
A hard and fast heartbeat
48
Your Favorite
LISS Workout:
It’s time to find an uplifting playlist, put on your
headphones and go for a walk! It may not seem like
those steps are leading your closer to your health goals,
but trust us, they are. Walking is one of the simplest yet
possibly the most effective forms of exercise. It’s free
to practice (shoes and activewear aside), puts you at
minimum risk of injury, and provides numerous health
benefits.
When you walk, you carry your own weight. That’s why
it’s called a weight-bearing exercise. Some benefits of
such exercise include:
Reduced body fat
Increased muscle strength and endurance
Improved balance
Stronger bones
Reduced symptoms of conditions like
hypertension (high blood pressure), high
cholesterol, joint and muscular pain or
stiffness, and even diabetes
Reduced risk of stroke and heart disease
Increased cardiovascular and pulmonary
(heart and lung) fitness
49
When it comes to preparation, all you need is a good
pair of sturdy walking shoes. Make sure that they have
proper arch support, a firm heel, and thick flexible
soles to cushion your feet and absorb shock. As for
clothing, you should always prioritize comfort and
warmth. If you’re planning on taking these walks more
often, keep in mind that your outdoor gear should be
appropriate for various types of weather. And most
importantly – stay safe. If you’re taking a walk when it’s
dark, wear bright colors or reflective tape for visibility
and choose a safe walking route near your home.
Practicing walking as a LISS exercise requires good
posture and purposeful movements. Ideally, here’s
how you should look when you’re walking:
Your head is up – you’re looking at the road
ahead of you, not at the ground
Your neck, shoulders, and back are relaxed,
not stiffly upright
You are swinging your arms freely, keeping
them slightly bend (a little pumping with your
arms is okay)
You’re keeping your stomach muscles slightly
tightened and your back is straight (not
arched forward or backward!)
You are walking smoothly, rolling your foot
from heel to toe
What’s great about walking is that you can effortlessly
change pace, intensity and the distance you’re
covering. If you’d like it to be more than just a lower limb
exercise, you can start using Nordic Poles (hiking sticks)
and walk on different surfaces for added resistance.
Carrying something heavy would help you burn more
calories and add challenge to your
workout. If the weather conditions
aren’t appealing, feel free to walk
on a treadmill – the end goal is to
move around as often as possible.
Naturally, walking fast burns more
calories than walking slowly, but
that doesn’t mean you should
push yourself! The rule is – you
should still be able to talk while
you’re walking. This simple rule
of thumb will ensure that you’re
walking safely within your target
heart rate.
Your Favorite LISS Workout: Walking
walking
PRACTICING WALKING AS A LISS EXERCISE
Just like with any other exercise,
you’ll get better after each walk.
Our bodies tend to get used to
physical activity – soon, you’ll feel
the need to increase the intensity
of your walks. When that happens,
you could start:
Walking for longer
periods of time
Increasing the distance of
fast-paced walking
Increasing the overall
speed of walking
Walking with hand
weights
Walking up hills
50
WARM-UP AND COOL-DOWN
Your Favorite LISS Workout: Walking
When it comes to warm-up, it’s pretty obvious – just
start walking slowly to give your muscles time to warm
up and gradually increase your pace. Once your walk
is done, gently stretch your leg muscles (hold for about
20 seconds and focus on your calves, front and back
thighs). Most importantly, don’t force yourself and
listen to your body – if you feel any pain, ease off the
stretch and don’t bounce or jolt. Ignoring these basic
rules may cause microscopic tears and lead to muscle
stiffness and tenderness.
STAY MOTIVATED AND ENJOY YOUR WALKS!
You may be tracking steps on your smartphone
already, but now you’ll have a chance to get slightly
competitive about it!
If you think it would boost your motivation, get a fitness
tracker or download a walking app. This way, you’ll be
able to set weekly goals and record these numbers in
a walking journal.
Whichever way you’ll approach this, just make sure
that you’re having fun with it. Listen to your favorite
music, invite your loved ones to join you, and explore
different paths. Soon enough, you’ll notice how this
great exercise is improving your weight loss results
and the overall quality of your life. Walking creates an
amazing opportunity to enjoy the nature surrounding
you, visit beautiful parks and nearby beaches. After all,
the exercise you enjoy is the one you’ll stick to in the
long run!
51
52
right now
“I just don’t feel
like it today…”
Even if you’re not in the mood to exercise, you’re still
physically capable of doing it. So, just do it! Catch
yourself making excuses and rise above them. The
moment you do something beneficial for yourself
(even if you feel like you really don’t want to) is the
moment you are strengthening your willpower. That’s
exactly how good habits are developed – grinding
through until it becomes easy.
Instead of saying, “I just don’t feel like it today,” say, “I’m
doing this because I want to feel good about myself
tomorrow.” Train your willpower and become stronger
than your excuses.
“I’m too tired…”
Okay, we must admit, this is a legit excuse if you’ve
been running a charity marathon with your colleagues
or been on an intensive mountain hike that day.
Three Workout Excuses You Should Ditch Right Now
Three Workout
Excuses You
Should Ditch
However, if you’ve been sitting at your work desk for
8 hours straight, this excuse is simply not acceptable.
Now, we’re not saying that office jobs are easy – they
are tiring both mentally and emotionally, and we know
that you often feel even more tired after a workout –
but as counterintuitive as it sounds, we can promise
that you will feel relaxed and happy. And that’s not an
empty statement! After exercise, your body releases
endorphins – natural chemicals that make you feel
relaxed and full of energy.
“I don’t have
enough time…”
This is a lousy excuse, and let us explain why. Let’s say
your exercise takes 45 minutes. In fact, let’s make it
an hour if we count the time it takes to get dressed
for a workout and take a shower afterward. One hour
equals 4% of your day. If you’re working out at home,
that means you don’t even need extra time to drive to
the gym. All you need is to wake up an hour earlier or
scroll less on social media after dinner.
We understand that schedules can be hectic. But note
that simplicity in life is really important. If your work or
social regime is too complex, it limits your ability to adapt
to your nutrition and training schedule as necessary.
Trust us and trust yourself – YOU CAN DO IT!
If you are really determined to achieve your goals, you
have to prioritize.
53
54
28 days: perfect body’s DNA
Healthy Eating Essentials
55
Healthy
eating essentials
56
Welcome to
the Tastiest
Part of the
Book!
THE MOST COMMON COOKING MISTAKES:
1. Overcrowding Your Pan
It’s easy to make this mistake,
especially if you’re cooking a large
meal. One-pan meals might be
efficient, but cooking too much
food in a small vessel can prevent
those foods from cooking the way
you want them to.
When the whole surface of the pan
is covered, the heat gets trapped,
which leads to steam. As a result,
steam prevents browning and
browning is essential for keeping
your food juicy and flavorful.
2. Not Using Enough Water
When Boiling Pasta
Still haven’t found an efficient way
to cook pasta? Contrary to popular
belief, adding olive oil doesn’t help.
Instead, make sure that you use
57
enough water when you’re boiling
pasta. This way, it won’t stick together!
Use plenty of water – probably
more than you think you need.
In fact, for every pound of pasta
you cook, you should use about 5
quarts of water.
3. Using Extra Virgin Olive Oil to
Cook Everything
You might think that extra virgin
olive oil is the healthiest option,
but using it over super-high heat
can do more damage than good.
Compared to some oils, extra
virgin olive oil has a relatively low
smoke point (the temperature at
which it starts to burn).
The same rule applies to flaxseed
and coconut oil. These oils contain
nutritional compounds that can
4. Measuring Dry Ingredients in
a Liquid Measuring Cup
When it comes to baking,
measuring
the
ingredients
correctly is key. Never use your
liquid measuring cup for dry
ingredients. Instead, use a simple
spoon-and-level method where
you simply scrape off the overflow,
leaving behind a level surface and
an accurate measurement. Easy!
5. Placing Cold Meat in a Hot
Pan, Grill, or Oven
Take your meat out of the refrigerator
about 30 minutes before cooking.
Letting cold meat come up to room
temperature before tossing it on
heat will make it cook more evenly
so you won’t have to worry about
burning the outside while the inside
isn’t quite there yet. The same rule
applies to chicken.
6. Adding Garlic Too Early
Most recipes instruct you to add
garlic last. That’s a great rule,
especially if you’re cooking minced
garlic over a high heat. If garlic is
the first thing you add to the pan,
unfortunately it will also be the
first thing to burn. So do yourself a
favor and never make this mistake.
7. Using Too Much Seasoning
and Dressings
We all love to add that extra dash
of seasoning or dressing to our
salads and sandwiches. However,
dressings carry a huge amount of
sodium, which can lead to water
retention. So if you’re trying to
eat healthy, think twice before
loading your meal with soy sauce or
mayonnaise.
8. Frying Your Food
It’s hard to say “no” to fried food.
However, frying can turn even the
healthiest foods into greasy, trans
fat-laden treats that may lead to
diabetes and heart conditions. All
those fresh vegetables and lean
meats are worth nothing once you
toss them in a hot pot of oil.
Luckily, there’s still an easy solution
that allows you to enjoy fried food
without the risk of gaining weight:
an air fryer! All you need is a
teaspoon of oil and you can fry any
food in the healthiest way possible.
9. Using Bad Cookware
Cookware is usually the last thing we
think about when preparing food. But
did you know that the famous nonstick cookware can actually damage
your health? It usually contains
Teflon, which contains a chemical
known as perfluorooctanoic acid
that could cause serious health
problems. It’s best to go back to
basics and choose cookware that is
made of cast iron, glass, ceramic, or
stainless steel.
turn soggy will drain all the important
nutrients out of them, so it’s best to
stir-fry lightly or blanch them in hot
water if you’re making soup.
12. Peeling Your Vegetables
Did you know that some
vegetables aren’t meant to be
peeled? Sometimes, what you peel
off has more nutrients than the
veggie itself! For example, the skin
of potatoes, pumpkins, carrots,
cucumbers, and apples contains
a lot of vitamins and minerals.
Moreover, peels contain a lot of
fiber, which works wonders for your
digestive system. You wouldn’t
want to throw that in the trash!
Healthy Eating Essentials
If you have doubts that healthy food can be delicious, we’ll change your
mind before this 28-day challenge is over. If you consider yourself an
average cook who often struggles in the kitchen, get ready for your new
title: an educated cook! If you feel lost when looking for a healthy meal
on a restaurant’s menu... okay, okay, enough of the “ifs.” Read this section
thoroughly and see your knowledge gaps disappear. It’s as
simple as that.
be destroyed when heated above
their smoke points, so it’s best
to use them to add flavor or for
drizzling over prepared food. Use
sunflower oil for sautéing, frying,
and roasting instead.
13. Not Washing Vegetables
Thoroughly
Before your favorite fruits and
veggies reach your table, they are
sprayed with dangerous pesticides.
Even if you can’t see that layer, it
doesn’t mean you shouldn’t be
cautious.
Make it a rule to wash your veggies
and fruits thoroughly in a tub of
warm water and add a pinch of
soda to remove almost all traces of
pesticides.
10. Adding Uncooked Salt Over
Your Food
14. Using Butter to Add Flavor
Some of us have a habit of
sprinkling salt over our food in
order to alter the taste of a bland
dish. Consuming uncooked salt
has been linked to heart disease
and kidney problems, so if you are
one of those people, it’s time to
break this unhealthy habit.
11. Overcooking Vegetables
We hate to break this to you, but
if you want to keep your waistline
slim and your heart healthy, you’ll
have to say no to butter.
It might make your dishes taste 10
times better, but it can also impede
the productivity of your circulatory
system and add a few unwanted
pounds in the long run.
When you’re cooking vegetables,
make sure that they’re still firm and
lightly crisp. Boiling them until they
58
Food Preparation
guarantees a successful tomorrow
When you’re hungry, the last thing on your mind is
preparing healthy meals. You want to eat something
NOW – to kill your cravings and finally relax. Then,
the next thing you know, you’re ordering pizza and
grabbing a chocolate bar to munch on while you wait.
That’s totally understandable – your body needs energy.
However, if you’re planning on fitting into those skinny
jeans, food preparation is the only thing that will help
you avoid situations like these. When healthy foods are
ready and available, you will be much more likely to
eat those foods instead of ordering out or stopping at
the store for a “quick snack.”
preparation
guide
CHOOSE THE RIGHT INGREDIENTS
You can prep any food that holds up well in storage.
If it tastes good after a few days in the refrigerator, it’s
good to go. Cooked meat, soups, roasted vegetables,
sauces, nuts, and stiff raw vegetables all make good
bases for meal-prep recipes.
Try to avoid adding soft vegetables, cut fruit, or crunchy
food like crackers, as these ingredients will only get
softer if you store them in your refrigerator.
USE STORAGE CONTAINERS
Don’t worry, we’re not asking you to spend your hardearned money on fancy storage containers. Getting
a set of two matching lunch boxes will do just fine. A
few small containers for dressings and dips would be a
nice addition, but that’s absolutely up to you.
Keep in mind that reusable plastics and plastic bags
are never recommended for packing meal-prep foods.
Aside from carcinogenic BPA, even non-BPA plastics
can contain estrogenic chemicals that transfer into
your food and mess with your hormones.
Glassware would be the safest solution of all, as long as
you plan on enjoying your meal cold and can handle it
carefully. However, if you plan on taking prepped food
to work, you might want to get thermal, stainless steel
containers that would keep your meals hot.
KEEP IT SIMPLE
Don’t ruin your first encounter with meal prep by
choosing the most difficult recipe on the menu. It will
only make you feel overwhelmed!
As a beginner, you should stick to simple meals and
just focus on forming a new habit. Use recipes you can
depend on. Now is not the time to try something crazy!
Once you get a hold of it, you’ll feel encouraged to try
something new.
59
Meal prep takes time. Check your schedule, mark
your calendar, and do everything you need to leave
enough spare time for meal prep. You already know
why it’s important to have your meals ready, but there’s
no meal prep without prep time!
Your Meal Preparation Guide
Your
Meal
To help you out, we have prepared a few tips that will
make your meal planning easy, safe, and quick.
SCHEDULE IT!
If you’re new at this, remember to think about how
you’ll reheat your prepped food. Will you only have
access to a microwave at mealtime, or can you use a
stovetop or oven? Consider recipes that you can either
enjoy cold or gently reheat, so you don’t risk having
damaging fats and proteins in your food.
FOOD SAFETY
When you cook and store your meals, they may ferment
just long enough to cause a negative reaction. This
means that it could release histamines as a byproduct
of the fermentation process. If you are particularly
sensitive to these compounds, your leftovers could
cause brain fog and fatigue.
However, since everyone’s histamine tolerance is
different, it shouldn’t stop you from enjoying the
benefits of meal prep. Simply try to avoid highhistamine foods when you cook and consider meal
prepping for a shorter time frame. Most meals can last
for up to 5 days in the fridge, and you can always prep
single ingredients instead of full meals. If you want to
meal prep for the whole week, you should schedule
twice a week to do so.
The safety of your meal prep depends a lot on your
refrigerator, how you packed your meal, and the quality
of your ingredients. To avoid cross-contamination, it’s
best to use divided containers and separate wet food
from dry food.
60
PLAN YOUR MEALS
You’re planning on strictly following our diet plan,
right? So, to avoid over-shopping or buying unhealthy
items at the grocery store, always create a shopping list
that will give you a clear direction. When you have an
idea of the foods you’ll be cooking and the meals you
intend to eat this week, creating a list should be easy.
NUTS AND NUT BUTTERS:
A small handful of nuts is a great
choice for a healthy snack.
CANNED BEANS: A great source of
protein and carbohydrates, canned
beans go well with salads and soups.
Your
Grocery
shopping
guide
Grocery shopping on an empty stomach is never a
good idea. You’ll be craving instantaneous satisfaction
and will likely make purchases you’ll regret later on. If
you want to lose weight, you shouldn’t be anywhere
near processed packaged foods that can be opened
and eaten right away.
READ THE LABELS
Always read the labels on the food you are purchasing.
The rule is, if you can’t pronounce the names of the
ingredients or the list is too long, you shouldn’t buy the
product. This trick will save you time and money and
will improve your health.
There are lots of sneaky preservatives and refined
sugars hidden in our everyday foods, so unless we flip
over those shiny packages and read the labels, we’ll
never know if we’re eating what’s good for us.
DRIED MANGOES: Dried mangoes
have limited calories and make for a
super tasty snack.
GUACAMOLE
OR
HUMMUS:
Veggies with a dip are always
delicious, healthy snacks.
POPCORN KERNELS: Popcorn is a
great, healthy alternative if you are
trying to kick the habit of eating
potato chips during movie nights.
FRESH VEGGIES AND FRUITS:
This one goes without saying, but
ALWAYS remember to buy enough
fresh veggies and fruits.
ALWAYS LOOK AT YOUR CART
We discuss the importance of food colors in the chapter
“Food Colors.” Make sure you read it thoroughly and
apply the rules to grocery shopping. When you’re
buying food, take a look at your cart. Do you have
enough colorful veggies and fruits? At a minimum,
there should be at least 5 different colors.
MUST-HAVE PRODUCTS
Before getting ready for your first trip to the grocery
store, take a piece of paper and make a list of these
must-have products. You should restock your cabinets
with healthy dry products every few weeks and always
have fresh veggies and fruits on hand.
61
GRANOLA (LOW IN SUGAR): What
can be better than a delicious bowl
of granola in the morning?
Your Grocery Shopping Guide
28 days: perfect body’s DNA
EAT BEFORE YOU GO
GRAINS AND LEGUMES: Grains and
legumes are great sources of fiber,
nutrients, vitamins, and minerals.
SEEDS (flax, chia, pumpkin, hemp,
sesame, sunflower, etc.): These are
all great sources of fiber. They also
contain healthy monounsaturated
fats, polyunsaturated fats, and many
important vitamins, minerals,
and antioxidants.
62
Eating
Out Tips
Have a light, nutritious snack an
hour before your meal to avoid
eating too much at the restaurant.
If possible, choose a restaurant
that offers a wide selection of
foods. Make sure they have plenty
of fresh, low-fat options you can
choose from.
Order items that include wholegrain foods in order to get fiber
into your diet.
Order dressings and sauces on
the side and not on the food.
You can’t avoid eating out, but you can avoid ordering
the wrong meal! If you follow these simple rules and
make smart, careful decisions, you should be able to
stick to your diet no matter where you go.
1
If you feel hungry, eat
a healthy snack.
2
Choose healthier condiments.
Say no to mayonnaise and go for
mustard. Use pepper or lemon
juice to replace salt.
Finish your main dish before
ordering something else. By the
time you’re done, it will be easier
to say no to dessert. And, if you do
order dessert, be generous and
split it with a friend or take half of
it home.
Finish only half of your plate and
ask for a carryout bag. You’ll avoid
overeating and end up with two
meals for the price of one!
If you feel hungry, eat
a snack that is high in
protein and fiber. It
will keep you feeling
full for longer.
3
Plan your meals in
advance or prep them
the night before (see
the chapter, “Your Meal
Preparation Guide”).
If you skip a meal, your blood
sugar decreases, which causes
interruption in your ability to think
straight. Your brain needs glucose
to run efficiently and if it’s not
getting enough of it, your body
naturally refuses to do its best.
You start to feel irritable, fatigued,
and confused. Then, the production
of cortisol increases, which leaves
you feeling even more stressed
and hungry.
The worst part is that skipping
meals interrupts your regular
eating patterns and slows down
your metabolism. This process
can easily cause weight gain
and complicate your weight loss
journey. That’s the last thing you
want, right?
Skipping a Meal
How to order
quality food
anywhere
Skipping
a Meal
TO AVOID THESE SITUATIONS, STICK TO THESE FIVE SIMPLE RULES:
4
If you’re having a
super busy day, set
an alarm to ring at
lunchtime.
5
Make plans with your
friends and family or
ask someone out on a
lunch date.
Order water or sparkling water
with a twist of lemon; it’s healthy,
filling, and has no calories.
However, if you’ve already skipped a meal (for example, lunch), don’t
stress about it too much. Just eat your lunch instead of an evening
snack and don’t try to compensate for it with more food. Get back on
track and do your best tomorrow. Obviously, it’s best not to skip any
meals that are in your program.
63
64
colors
65
In order to take full advantage of those nutrients,
you must eat a broad variety of colorful fruits and
veggies. Aim to include at least three different colors in each meal: ideally some green foods plus two
other colors. This rule goes hand in hand with the
recommendation to add two different veggies (or
fruits) to your meal.
Food Colors
Food
The color of your food says a lot about its nutritional
value. It’s a known fact that plants derive their colors from the phytochemicals they contain, which are
used as nutrients to stay healthy.
Following these guidelines will ensure you get a balanced diet and provide your body with all the vitamins and nutrients it needs. In this chapter, we will
discuss the benefits of each color so that you can
plan your meals accordingly.
66
PURPLE AND BLUE
ORANGE AND YELLOW
Red foods are loaded with the
phytonutrient lycopene, which
gives them their vibrant, natural
pigment. Research shows that lycopene helps to prevent cancer,
heart disease, cataracts, and asthma, and it eliminates free radicals
that damage genes.
Anthocyanins are the key nutrient in all darker-toned foods. Not
only do they create a rich, beautiful color, but they are also the
key reason why foods like blueberries are so full of antioxidants.
The carotenoids in orange or yellow
fruits and veggies help your body protect cells, organs, and tissue and repair muscles. Such protection has been
known to prevent the development of
diseases, such as stomach cancer and
cardiovascular disease, lower blood
pressure, promote collagen formation,
boost your immune system as well as
aid in liver cleansing, digestion, and eye
health.
The healthiest red foods are:
tomatoes, red peppers, red cabbage, red onions, red apples,
strawberries, raspberries, cherries, beets, watermelons, pomegranates, and pink grapefruit.
Red berries are loaded with vitamins C and A, so you should definitely include them in your diet.
Blue and purple foods are also
rich in lutein, vitamin C, and
zeaxanthin, all of which help to
support healthy digestion, boost
your immune system, improve
your memory, reduce the risk of
cardiovascular disease, promote
healthy aging, fight cancer, and
support both brain and
bone health.
The healthiest orange and yellow foods
are:
oranges, orange peppers, mangoes,
cantaloupes, butternut squash, carrots,
sweet potatoes, papaya, and pumpkins.
The healthiest purple foods are:
purple cabbage, eggplants,
grapes, purple potatoes, plums,
raisins, blackberries, blueberries, and prunes.
67
Food Colors
RED
Most importantly, carotenoids can’t be
synthesized by humans. So if you want
to enjoy glowing skin, healthy hair, and
strong bones and teeth, you must eat
these delicious fruits and veggies!
68
GREEN
BROWN AND WHITE
Most green veggies store an incredible amount of antioxidants
and vitamins.
White fruits and vegetables like
bananas and potatoes are a valuable source of potassium, which
reduces blood pressure, maintains heart and kidney health, and
aids with stress and anxiety levels.
If you’re already a fan of dark,
leafy greens, you’re in luck.
These vegetables contain a large
amount of water and are significantly low in calories.
Once in a while, you should also
eat some coconut and add garlic
to your meals. Allicin is a phytochemical found in garlic, which is
known for its antibacterial properties, and coconut is a healthy
source of fat, protein, and minerals. It helps to decrease levels of
cholesterol and reduce the likelihood of heart disease.
Food Colors
Just like yellow and orange foods,
green foods contain a range of
phytochemicals which help fight
cancerous cells. What’s more, in
addition to important nutrients
like iron and zinc, they’re also
packed with a variety of vitamins
– A, C, E, and K. All these vitamins
are essential to our immune system and metabolism.
The healthiest white and brown
foods are:
The healthiest green foods are:
spinach, broccoli, asparagus, collard greens, bok choy, kale, arugula, kiwis, Brussels sprouts, artichokes, honeydew melons, limes,
and celery.
69
garlic, onions, cauliflower, mushrooms, bananas, jicama, pears,
and daikon radish.
70
Superfoods
Many people have heard (or read) about superfoods,
but most still don’t know a whole lot about them.
What makes a superfood “super”? Do its unique
phytochemicals, higher nutrient density, and researchsupported health benefits do anything for weight loss?
Broccoli also contains a very special and unique
antioxidant called sulforaphane. Research on the
compound has shown anti-obesity effects, meaning
that eating this superfood may help natural weight loss
in the long run.
Watercress
To answer the second question: absolutely. Superfoods
(and especially diets with lots of them) can make all
the difference in reaching a healthy weight and should
even be considered foundational to diet goals.
Superfoods are an elegant and easy solution to
complicated dieting.
Superfoods
But this is only part of what makes them so “super.” For
one, eating tons of superfoods (whether you’re dieting
or not) helps cut out a lot of guesswork. In some ways,
eating superfoods in reasonable amounts (and often)
is just as comparable to eating HUGE amounts of
typical healthy foods.
Broccoli may be a more common superfood to come
by, but there’s also a lot to love about watercress, an
aquatic green with a unique nutrient profile.
One reason it’s considered a superfood is that it has
lots of iodine, a mineral we all need. Iodine is especially
important for healthy thyroid function, which in turn
controls weight and metabolism. Research shows it
may help prevent obesity, too.
Other Superfood Greens:
Kale
Wheatgrass
Though they won’t work like “magic bullets” for weight
loss, superfoods (like the following categories) are
great ingredients in any recipe for a healthy diet. There
are far more superfoods besides these, so feel free to
find and explore more of your own.
Spinach
Spirulina
SUPERFOOD GREENS
SUPERFOOD NUTS & SEEDS
When it comes to superfoods, greens almost always
come to mind first. In many ways, too, they tend to top
the list. Dark, leafy greens contain tons of nutrients,
vitamins, minerals, phenols, antioxidants, and fiber.
Next comes nuts and seeds, the true powerhouses of
the plant food world. These can’t be overlooked easily;
though small, they come packed with the healthy
plant proteins, amino acids, healthy fats, and unique
minerals we all need.
Broccoli
Chia Seeds
Broccoli is one of the healthiest greens on the planet.
A common find at grocery stores, it surprises some
to learn that the vegetable is positively teeming with
antioxidants, which support a healthier weight and
metabolism.
71
Chia seeds are high in omega-3 fatty acids, the
healthiest type of fat. People with weight goals are
wise to get plenty of these fats into their diet. Luckily,
chia contains tons of them.
72
Place these seeds in water and they develop a jelly-like
covering. This jelly contains all those good fats while also
making for an excellent superfood beverage or snack.
Other Superfood Nuts & Seeds:
Flaxseeds
SUPERFOOD POWDERS
Need an easy and uncomplicated superfood boost?
Pre-made powders may be the answer, which are
dehydrated extracts and preparations of your favorite
superfoods. Powders make it easy to get those
superfoods into any diet. Just put them on your meals
as seasoning or sneak them into smoothies!
Sacha inchi peanuts
Blueberry Powder
Brazil nuts
Blueberries are probably the most popular superfood.
All dark berries (like raspberries, blackberries, and
pomegranates) are high in nutrients and antioxidants.
Pumpkin seeds
Though going gluten-free is a growing trend that
excludes most grains, that’s not to say that there
are no superfood grains. Their healthy complex
carbohydrates, lack of gluten, plentiful vitamins, and
tons of fiber make them an essential food.
Quinoa
Some call quinoa the “grain of the century.” Andean
cultures have eaten it for much longer than the rest
of the world and for very good reasons, including
optimal health and wellness.
Quinoa has qualities that make it more like a superfood
than any other grain. It’s rich in healthy plant proteins,
antioxidants, and even amino acids that help support a
healthy metabolism.
Let’s not forget that it also contains fiber, which is an
important nutrient to maintain a healthy weight.
But blueberries may have them all beat. It’s the
compounds called anthocyanins in blueberries that
make them dark blue, but these compounds are also
what may help weight loss. Some studies even show
that extracts of blueberries can reduce obesity.
Mushroom Powder
Didn’t think mushrooms could be superfoods? Think
again. It’s popular to eat dehydrated and powdered
mushrooms as a superfood recently, usually by using
them as a spice or seasoning in meals.
Mushroom powders contain one or many different
types of mushrooms. The most popular kinds of
superfood mushrooms are shiitake, lion’s mane,
reishi, and cordyceps. Each have beneficial effects
on metabolism and weight because they are high in
antioxidants and other healthy compounds.
Your
28-Day
Your 28-Day Meal Plan
SUPERFOOD GRAINS
meal plan
Other Popular Superfood Powders:
Turmeric (or curcumin) powder
Other Superfood Grains:
Acai powder
Amaranth
Goji berry powder
Buckwheat
Beet powder
Farro
Freekeh
73
74
WHAT’S IT ALL ABOUT?
Let’s get something straight: we don’t want
you to suffer. You finally have the courage to
change your deep-rooted eating habits, and
we’re here to help you out. There’s no need to
make this more complicated than it has to be.
Forget about tiring recipes, fancy ingredients,
and long shopping lists. You’ll have lots of
freedom here.
your snacks into one meal. You won’t have to
stick to complicated preparation directions
or strict recipes.
Instead, you will have the freedom of choosing
your desired ingredients and the preparation
method. We’ll even give you different
ingredient options that can be changed
according to your preferences. One day
you might want to eat pasta and switch to
veggies the next day. Well, that’s totally fine.
Your plan is completely based on your calorie
needs and nutrition, so whichever option you
choose, you will always stay on the right track.
By the way, we highly recommend consuming all your meals during the first 12
hours of the day and leaving the rest of the 12 for rest and sleep.
YOUR PERSONALIZED DIET
CONTAINS OF THE FOLLOWING
CALORIES:
YOUR DAILY WATER
CONSUMPTION
SHOULD BE:
DAILY CALORIE
INTAKE (KCAL)
Carbohydrates (%)
x8
75
45%±5%
Protein (%)
30±5%
Fat (%)
25±5%
Feel free to replace ingredients with substitution options. You will see arrows that
indicate your options.
+
If the arrow looks like this,
, that means
you can change one ingredient to another
one. This plus, + , indicates the ingredients
you need to use to prepare the whole meal.
BROCCOLI, CHOPPED
1 cup
RICE NOODLES, DRY
2 oz/55g
The weights of the ingredients listed in
the book are for raw or uncooked food.
What makes this method unique? Well,
lucky for you, we’ve already calculated
all your nutrition data according to your
daily nutrition and calorie intake. All of
these meals were created by professional
nutritionists, so you have absolutely
nothing to worry about. Just choose what
you like and create a meal that tastes good,
keeps you healthy, and contains your daily
calorie and nutritional intake. The best part
is that all ingredients are budget-friendly
and you can find them in every store.
+
BROWN RICE, DRY
2.5 oz/71g
CAULIFLOWER,
CHOPPED
1 cup
DAILY CALORIE INTAKE SPLIT PER MEALS
MEAL
8 ounces
240 ml
1700-1850
Your daily meal plan includes various meal
type options, ingredients, and preparation
suggestions. This allows you to create hundreds of delicious recipes.
CALORIES
Breakfast
425 kcal - 465 kcal
Snack 1
170 kcal - 185 kcal
Lunch
510 kcal - 555 kcal
Snack 2
170 kcal - 185 kcal
Dinner
425 kcal - 465 kcal
While following your meal plan, you
are allowed to drink two cups of black,
unsweetened coffee during the day. If
desired, you can also add a splash of
skimmed or plant-based milk and
always drink an additional glass of
water after your beverage. Green or
black tea should be limited to four
cups per day.
Check the exact weights
IN THE CONVERSION
CHART AT THE BACK OF
OUR BOOK.
That’s it! You’re all set to make
your own, delicious meals like
a pro. Good luck!
76
Your 28-Day Meal Plan
Your 28-day meal plan contains 5 meals for
each day: breakfast, a morning snack, lunch,
an evening snack, and dinner. Depending on
the length of the day, you can decrease the
number of meals to 4 by simply combining
FOR EXAMPLE:
CHICKEN
BREAST
TURKEY
BREAST
+
+
+
+
LETTUCE
SUN-DRIED
TOMATO
ICEBERG
LETTUCE
+
+
BANANA
KIDNEY
BEANS
CUCUMBER
TOMATO
=
+
=
=
SUNFLOWER SEED
BUTTER BANANA
GUACAMOLE
TORTILLA
WRAP
SALAD
SUNFLOWER
SEED BUTTER
+
DINNER SALADS
WHOLE GRAIN
TORTILLA
LUNCH TORTILLA WRAPS
WHOLE GRAIN
BREAD
+
EVENING SNACK
BLUEBERRIES
BREAKFAST SWEET SANDWICH
MORNING SNACK
Here’s an example of how
you could combine separate
ingredients and turn them into a
full meal. Keep in mind that this is
just an example! Your meal plan
will consist of ingredient variations
that can be easily combined to
make a delicious meal.
+
Your 28-Day Meal Plan
28 days: perfect body’s DNA
Your
Typical
Day
SWEET POTATO
FRIES
77
78
Oh, and One
More Thing…
6. THEY LOWER BLOOD PRESSURE
Eating flax seeds daily for more than three months can lower blood
pressure by 2 mmHg.
7. THEY’RE A GREAT SOURCE OF PLANT-BASED PROTEIN
Flax seed protein helps to improve immune function, lowers cholesterol,
prevents tumors, and has anti-fungal properties.
8. THEY HELP TO CONTROL BLOOD SUGAR
Adding flax seeds to your daily diet for at least one month can reduce
blood sugar levels by 8-20%.
These small, brown, tan, or goldencolored seeds have been praised
for centuries and are now called
the “super food of today.”
THE BENEFITS OF FLAX SEEDS
9. THEY MAKE YOUR SKIN AND HAIR HEALTHY
1. THEY’RE LOADED WITH NUTRIENTS
A typical serving size (1-2 tsp) provides a good amount
of protein, fiber, Omega-3 fatty acids, vitamins, and
minerals.
2. THEY’RE A RICH SOURCE OF ALPHA-LINOLENIC
ACID (ALA)
10. THEY SUPPORT DIGESTIVE HEALTH
The fiber found in flax seeds provides food for friendly bacteria in your
colon that can help cleanse waste from your system and maintain normal
bowel movements.
ALA is one of the two most important fatty acids that
your body can’t produce. It prevents cholesterol from
being deposited in the blood vessels of your heart,
reduces inflammation in your arteries, and even
reduces tumor growth.
3. THEY MAY REDUCE THE RISK OF CANCER
So do
yourself a
favor –
prepare
a cup of
flax seeds
every
morning
and drink
it before
breakfast.
Flax seeds will make your hair shinier, stronger, and more resistant to
damage. The ALA fatty acids will also benefit your skin by reducing dryness,
flakiness, and improving symptoms of acne, rosacea, and eczema.
Your 28-Day Meal Plan
If someone offered you a seed that
speeds up the weight loss process,
protects your body from various
diseases, massively improves your
health and makes your hair and
skin glow, there’s no chance you
wouldn’t take it. So do yourself a
favor – prepare a cup of flax seeds
every morning and drink it before
breakfast.
Lignans are plant compounds that have antioxidant
and estrogen properties, both of which can help lower
the risk of cancer and improve health. Interestingly, flax
seeds contain up to 800 times more lignans than other
plant foods.
4. THEY’RE RICH IN DIETARY FIBER
Fiber helps to regulate blood sugar, lowers cholesterol,
prevents constipation, and results in more regular
bowel movements.
5. THEY LOWER CHOLESTEROL LEVELS
FOLLOW THESE FOUR EASY STEPS TO PREPARE
YOUR OWN FLAX SEED WATER:
Step 1: Crush or use a coffee mill
to ground 2 tbsp of flax seeds.
Step 2: Place the flax seeds in
warm water and stir well.
Step 3: Leave for 10 minutes to
soak.
Step 4: Drink it 30 minutes before
breakfast every morning. Enjoy!
Consuming flax seeds daily for three months can lower
the “bad” LDL cholesterol by almost 20% and increase
the “good” HDL cholesterol by 12%.
79
80
Your
81
Your Meal Plan
meal plan
82
Blend the ingredients
Spread the dip over the
1
bread and sprinkle with
BREAKFAST
day
5 min
Morning Sandwich
chopped herbs. Season with
salt and ground black
30 min 1 hour after
waking up
SNACK 1
Berry Smoothie
(add some water, if
too thick). Feel free to
2-4 hours
after
breakfast
use frozen berries.
pepper, if desired. Enjoy!
+
together until smooth
Enjoy!
+
+
HUMMUS
PARSLEY, FRESH
STRAWBERRIES
GREEK YOGURT, 4% FAT
4 slices
4.5 tbsp
3 tbsp, chopped
9 medium
1 cup
Choose one from the column
WHOLE GRAIN BREAD
Coat vegetables in oil
+
+
SNACK 2
and your favorite
Vegetable Fries
oven at 190°C/380°F
spices. Bake in the
for about 20 minutes.
MULTIGRAIN BREAD
GUACAMOLE
SCALLIONS, FRESH
3 slices
4.5 tbsp
3 tbsp, chopped
+
83
+
2-4 hours
after
lunch
+
SOURDOUGH BREAD
CREAM CHEESE, 34% FAT
CILANTRO, FRESH
3 slices
3.5 tbsp
3 tbsp, chopped
GREEN BEANS
OLIVE OIL
2 cups
2 tsp
84
LUNCH
1
day
20 min
Spaghetti / Noodles with
Fish
2-4 hours
after snack 1
1. Boil spaghetti or noodles according
to the package directions.
2. Add the chopped vegetable into
+
+
+
+
WHOLE GRAIN SPAGHETTI, DRY
CATFISH FILLET, RAW
CAULIFLOWER
CREAM CHEESE, 15% FAT
OLIVE OIL
2/3 cups
4.5oz/130g
2 cups, chopped
2.5 tbsp
1 tsp
the pan with oil. Fry for 5-10 minutes,
then add fish fillet and fry for 5-7
minutes until crisp. Season with some
herbs of your choice.
Choose one from the column
3. Flip the fillet, lower the heat, and
cook for 2 minutes more, then drizzle
with some lemon juice (optional).
+
4. Add the cheese onto the
+
+
+
spaghetti/noodles and stir. Then add
the fish fillet, cooked vegetable, and
stir everything. Serve and enjoy!
Suggested seasoning: lemon juice (1
tbsp), green onion (1 tbsp, chopped),
WHOLE GRAIN LINGUINE PASTA,
TUNA FILLET, RAW
BROCCOLI
CREAM CHEESE, 34% FAT
CANOLA OIL
DRY
3.5oz/100g
2 cups, chopped
1.5 tbsp
1 tsp
2/3 cups
salt (a pinch), ground black pepper (a
pinch).
+
85
+
+
+
SOBA NOODLES, DRY
TILAPIA FILLET, RAW
BRUSSELS SPROUTS
RICOTTA CHEESE
VEGETABLE OIL
2/3 cups
3.5oz/100g
1 cup, chopped
3 tbsp
1 tsp
86
DINNER
1
day
20 min
Tortilla Wrap with
Cheese
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Spread cream cheese on a warm
tortilla/s, leaving a 1”/2.5cm border.
Top with leafy greens, chopped
+
+
+
+
CORN TORTILLA
ARUGULA LEAVES
CREAM CHEESE, 15% FAT
CHERRY TOMATO
PARMESAN CHEESE
4 medium
handfuls
3.5 tbsp
12 medium
4 tbsp, grated
vegetables, some basil leaves
(optional), and cheese.
2. Roll the wrap tightly, tucking ends.
Slice in half and serve. Enjoy!
Choose one from the column
Suggested seasoning: few basil
leaves.
+
+
+
+
WHOLE GRAIN TORTILLA
SPINACH
CREAM CHEESE, 34% FAT
TOMATO
MOZZARELLA CHEESE, WHOLE-
3 medium
handfuls
2 tbsp
2 medium
MILK
4 tbsp, grated
+
+
+
+
TORTILLA, LOW-CARB
SPRING MIX SALAD
CREAM CHEESE, 27% FAT,
RED BELL PEPPER
FETA CHEESE
3 medium
handfuls
LACTOSE-FREE
1 large
3.5 tbsp, crumbled
2.5 tbsp
87
88
Blend yogurt with
Remove inedible parts of the
2
day
BREAKFAST
5 min
Berry Smoothie
fruits. Blend all the
ingredients, add half cup of
water and your smoothie is
30 min 1 hour after
waking up
berries until smooth
SNACK 1
Smoothie Bowl
Top with granola.
2-4 hours
after
breakfast
Enjoy!
ready!
+
and place into a bowl.
+
+
STRAWBERRIES
APPLE
3 tbsp
1.5 cups, sliced
2 large
GRANOLA, WITHOUT ADDED
STRAWBERRIES
GREEK YOGURT, 4% FAT
SUGAR
1/3 cups
1/2 cups
Choose one from the column
PUMPKIN SEEDS
+
1.5 tbsp
Coat veggies in oil,
+
+
SNACK 2
and bake in the oven
Vegetable Snack
min. Sprinkle with
at 200°C/400°F for 20
cheese.
CHIA SEEDS
RASPBERRIES
KIWI FRUIT
2 tbsp
1.5 cups
5 small
+
89
+
+
HEMP SEEDS
BLUEBERRIES
MANGO
2.5 tbsp
3/4 cups
1 medium
2-4 hours
after
lunch
+
PARMESAN CHEESE, GRATED
CAULIFLOWER
OLIVE OIL
3 tbsp
7.5oz/210g
1 tsp
90
LUNCH
2
day
20 min
Grain Bowl
2-4 hours
after snack 1
1. Cook the grain according to the
package instructions.
2. Preheat the oven to 425°F/220°C.
+
+
+
+
CHICKEN BREAST, RAW
CAULIFLOWER
ZUCCHINI
BASMATI RICE, DRY
OLIVE OIL
5oz/140g
4.5oz/130g
1 small
4.5 tbsp
2 tsp
3. Season the poultry with salt and
ground black pepper. Add oil and
place the poultry and chopped or
sliced vegetables in a baking dish.
Choose one from the column
4. Bake until poultry is cooked, about
15-20 minutes.
5. Add cooked grain, poultry, and
+
vegetables on a serving plate. Add
+
+
+
your favorite spices and enjoy!
Suggested seasoning: salt (a pinch),
ground black pepper (a pinch).
TURKEY BREAST, RAW
BROCCOLI
BELL PEPPER
WILD RICE, DRY
SESAME OIL
5.5oz/150g
3.5oz/100g
1 small
4.5 tbsp
2 tsp
+
91
+
+
+
CHICKEN WINGS, RAW
CARROT
GREEN BEANS
LONG-GRAIN RICE, DRY
CANOLA OIL
6 wings
2 small
1/3 cups
4.5 tbsp
2 tsp
92
DINNER
2
day
10 min
Grilled Tacos / Tortillas
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Cook chosen leafy greens and
chopped vegetables in a pan with
cooking oil for few minutes, until
+
+
+
+
ARUGULA LEAVES
CABBAGE
GUACAMOLE
TACO SHELLS, BAKED
TUNA FILLET, RAW
1 cup
1 cup, chopped
2 tbsp
2 medium
5.5oz/150g
nicely browned and set aside (if the
amount of leafy greens and
vegetables is too big, make salads
from them and serve aside).
Choose one from the column
2. Bake the tuna on the grill or in the
heated skillet, on each side for a few
minutes (if needed). Season with a
+
pinch of salt, ground black pepper,
+
+
+
and your favorite herbs.
3. Warm the taco shells or tortilla for
30 seconds on each side in a dry
skillet or on the grill, until hot.
4. Spread warm taco shells/tortilla with
SPINACH
RED CABBAGE
PESTO SAUCE
CORN TORTILLA
TUNA CHUNKS, CANNED IN BRINE
1 cup
1 cup, chopped
1 tbsp
2 medium
5.5oz/150g
the chosen sauce/spread and top with
the tuna, cooked leafy greens, and
vegetables. Fold it, if needed.
5. Garnish with a lime wedge
(optional) and serve warm. Enjoy!
Suggested seasoning: lime (1 wedge),
+
salt (a pinch), ground black pepper (a
+
+
+
pinch).
93
KALE
SAVOY CABBAGE
HUMMUS
WHOLE GRAIN TORTILLA
TUNA, CANNED, WITHOUT OIL
handfuls, chopped
1.5 cups, chopped
2 tbsp
2 medium
5.5oz/150g
94
Slice cucumber and
Cook grain according to the
3
day
package directions with milk
BREAKFAST
10 min
Porridge with Fruit
(add more milk or boiling
water, if needed). Top with
30 min 1 hour after
waking up
use it as a base. Top
SNACK 1
Cucumber Snack
cheese and ham.
2-4 hours
after
breakfast
Serve and enjoy!
fruit. Enjoy!
+
cucumber slices with
+
+
+
COW'S MILK, 2% FAT
APPLE
CUCUMBER
CHICKEN HAM
CREAM CHEESE, 15% FAT
6.5 tbsp
1 cup
1 medium
1 medium
2oz/60g
2 tbsp
Choose one from the column
WHITE QUINOA, DRY
Combine the yogurt
+
+
95
Yogurt with Side
BARLEY, DRY
OAT MILK
BANANA, RIPE
5.5 tbsp
1 cup
1/2 large
+
with the other
SNACK 2
ingredient and enjoy!
+
2-4 hours
after
lunch
+
OATS, DRY
RICE MILK, UNSWEETENED
KIWI FRUIT
3/4 cups
1 cup
2 small
GRANOLA, WITHOUT ADDED
GREEK YOGURT, 4% FAT
SUGAR
2/3 cups
2 tbsp
96
LUNCH
3
day
30 min
Chickpea Soup
2-4 hours
after snack 1
1. Boil the chosen broth. Add canned
or prepared dry chickpeas (for dry
chickpeas option - first boil them
+
according to the package directions).
2. Chop the chosen vegetables and
+
+
+
add them into the broth with boiling
chickpeas. Add oil and season with a
pepper, boil the soup until all the
CHICKPEAS, CANNED
BROCCOLI FLORETS
OLIVE OIL
CHICKEN BROTH
CARROT
3/4 cans
1 small head
1 tbsp
1 cup
1 large
Choose one from the column
pinch of salt and ground black
ingredients soften (adjust the soup
consistency by pouring more broth or
boiling water).
3. Puree the soup using a food
processor or an immersion blender,
until smooth.
4. Serve in a bowl and enjoy!
+
Suggested seasoning: salt (a pinch),
+
+
+
ground black pepper (a pinch).
97
CHICKPEAS, DRY
CAULIFLOWER
VEGETABLE OIL
VEGETABLE BROTH
PUMPKIN
5.5 tbsp
2.5 cups, chopped
1 tbsp
1.5 cups
6.5oz/185g
98
DINNER
3
day
20 min
Pasta with Meat
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Cook pasta according to the
package directions, drain.
2. Meanwhile, cut the vegetables into
+
+
+
+
BUCKWHEAT PASTA, DRY
TERIYAKI SAUCE
YELLOW BELL PEPPER
GROUND BEEF SIRLOIN, RAW
GREEN BEANS
2oz/60g
4 tbsp
1 medium
1.5oz/45g
1 cup
bite-size pieces.
3. In a skillet, saute ground meat until
cooked. Add the vegetables, season
with spices of your choice, and cook
4. Add the cooked pasta, sauce, a
pinch of salt, and ground black
+
pepper to the skillet, cook and stir
+
+
+
until heated through. Serve and enjoy!
Suggested seasoning: salt (a pinch)
and ground black pepper (a pinch).
WHOLE GRAIN PASTA, DRY
ROASTED RED PEPPER SAUCE
WHITE ONION
GROUND PORK, RAW
MUSHROOMS
2oz/60g
2.5 tbsp
1 small
1.5oz/45g
3/4 cups
+
99
+
+
Choose one from the column
until vegetables are tender.
+
WHOLE GRAIN SPAGHETTI, DRY
MARINARA SAUCE
BROCCOLI
GROUND CHICKEN, RAW
GREEN PEAS
2oz/60g
6.5 tbsp
3oz/85g
2oz/60g
3 tbsp
100
Choose your favourite
Spread the butter over the
4
day
BREAKFAST
5 min
Sweet Bagel
cut sides of the bagel, and
top with the chosen berries.
Enjoy!
+
30 min 1 hour after
waking up
and enjoy!
SNACK 1
2-4 hours
after
breakfast
Berry Snack
+
CASHEW BUTTER
STRAWBERRIES
GREEN GRAPES
BLUEBERRIES
BLACK GRAPES, SEEDLESS
1 medium
1.5 tbsp
3 large
1.5 cups
2 cups
1.5 cups
In a serving bowl
+
+
101
ingredients and enjoy!
Tuna Salad
PUMPERNICKEL BAGEL
PEANUT BUTTER
RASPBERRIES
1 medium
1.5 tbsp
10 medium
+
combine all
SNACK 2
+
+
WHOLE WHEAT BAGEL
ALMOND BUTTER
BLACK GRAPES, SEEDLESS
1 medium
1.5 tbsp
6 medium
2-4 hours
after
lunch
Choose one from the column
BAGEL, GLUTEN-FREE
+
KIDNEY BEANS, CANNED
BLACK OLIVES
TUNA CHUNKS, CANNED IN BRINE
1/2 cups
6 medium
2 tbsp
102
LUNCH
4
day
30 min
Stew with Meat
2-4 hours
after snack 1
1. Heat the oil in a large pan over
medium-high heat. Add grounded or
sliced meat, and cook until brown.
+
+
+
+
BEEF LOIN, LEAN, RAW
SUMMER SQUASH
RED POTATO, RAW
WHITE QUINOA, DRY
OLIVE OIL
4oz/110g
2/3 medium
1/2 small
4 tbsp
2 tsp
2. Pour water into the pan (the amount
of water should be twice the amount
of grain) and add grain. Stir in a bit of
rosemary, parsley, salt, ground black
and spices.
3. Bring to a boil, then reduce the
+
heat, cover, and simmer for about 10
+
+
+
minutes. Pour some more water, if
needed.
4. Cut vegetables, add them to the
pan. Cover and simmer for about 20
minutes.
TURKEY BREAST, RAW
CARROT
POTATO, RAW
BASMATI RICE, DRY
CANOLA OIL
6oz/170g
1 large
1 small
3.5 tbsp
2 tsp
5. Serve in a bowl. Enjoy!
Choose one from the column
pepper, or any other desired herbs
Suggested seasoning: salt (a pinch),
ground black pepper (a pinch), dried
rosemary (1/2 tsp), fresh parsley (1/2
tbsp, chopped).
+
103
+
+
+
CHICKEN BREAST, RAW
CAULIFLOWER
NEW POTATO, RAW
WILD RICE, DRY
VEGETABLE OIL
5.5oz/160g
1/2 small
1 small
3.5 tbsp
2 tsp
104
DINNER
4
day
20 min
Warm Lentil Salad
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Cook lentils according to the
package directions.
2. Warm a skillet over high heat. Add
+
+
+
OLIVE OIL
CAULIFLOWER
NUTRITIONAL YEAST
RED LENTILS, DRY
2 tsp
5.5oz/155g
2.5 tbsp
4.5 tbsp
oil.
3. Add cooked lentils to the skillet.
Move them through the oil a bit and
let them sit there sizzling in the pan.
for even cooking.
4. Add a pinch of ground black
+
pepper and salt to taste.
+
+
5. Cut vegetables and chop fresh
cilantro or any other herbs of your
choice.
6. Add the vegetables and chopped
herbs to the skillet with lentils, and
CANOLA OIL
BROCCOLI
SESAME SEEDS
BLACK LENTILS, DRY
1 tbsp
3.5oz/100g
1.5 tbsp
4 tbsp
cook for 5 minutes.
Choose one from the column
Shake the pan a bit to toss the lentils
7. Sprinkle nutritional yeast or seeds
over the lentils. Serve warm. Enjoy!
Suggested seasoning: ground black
pepper (a pinch), chopped fresh
cilantro (1 tbsp), salt (a pinch).
105
+
+
+
VEGETABLE OIL
BRUSSELS SPROUTS
HEMP SEEDS
GREEN LENTILS, DRY
1 tbsp
5 medium, chopped
3.5 tsp
4.5 tbsp
106
Slice the fruit and
Cook the egg/s, season with
5
day
BREAKFAST
5 min
Morning Eggs
salt and ground black
pepper. Serve with the bread
and veggies. Enjoy!
+
30 min 1 hour after
waking up
spread the butter
SNACK 1
among the fruit slices
Fruit Snack
and sprinkle seeds on
2-4 hours
after
breakfast
top. Enjoy!
+
+
+
WHOLE GRAIN BREAD
CUCUMBER
APPLE
SEED MIX
PEANUT BUTTER
3 small
3 slices
2 medium, sliced
1/2 small
2 tsp
1 tbsp
Put the ingredients in
+
+
SNACK 2
a blender and blend
Smoothie
some water, if too
until smooth (add
thick). Pour into a
QUAIL EGG
RICE BREAD
RED BELL PEPPER
10 medium
3 slices
1 large, sliced
+
107
2-4 hours
after
lunch
Choose one from the column
EGG
glass and enjoy!
+
+
DUCK EGG
MULTIGRAIN BREAD
CHERRY TOMATO
2 small
3 slices
1.5 cups, halved
GREEK YOGURT, 4% FAT
KIWI FRUIT
1 cup
1 small
108
LUNCH
5
day
50 min
Stuffed Bell Peppers
2-4 hours
after snack 1
1. Prepare the grain according to the
package directions.
2. Preheat the oven to 350°F/180°C.
+
+
+
+
RED BELL PEPPER
GROUND CHICKEN BREAST, RAW
SCALLIONS, FRESH
MOZZARELLA CHEESE,
WHITE QUINOA, DRY
3 medium
6.5oz/185g
4 tbsp, chopped
SHREDDED
4 tbsp
2.5 tbsp
Place a baking paper in a baking pan.
3. Trim the tops of the bell peppers
and remove seeds from the inside.
Place the bell peppers in the prepared
4. In a large skillet over medium-high
heat, cook ground meat and chosen
+
chopped vegetables until browned.
+
+
+
Drain any excess fat or liquids.
5. Remove from the heat and stir in the
cooked grain, a pinch of salt, and
ground black pepper to taste.
6. Spoon the mixture into the bell
GREEN BELL PEPPER
GROUND CHICKEN, RAW
WHITE ONION
PARMESAN CHEESE, GRATED
WILD RICE, DRY
3 medium
4oz/110g
4 tbsp, chopped
2.5 tbsp
3.5 tbsp
peppers until full. Sprinkle cheese
Choose one from the column
pan.
over the top.
7. Bake in the preheated oven for 30
minutes, until cheese is bubbling and
browned.
8. Sprinkle with fresh chopped herbs
of your choice. Serve and enjoy!
+
+
+
+
Suggested seasoning: salt (a pinch),
ground black pepper (a pinch), fresh
herbs (1 tbsp, chopped).
109
YELLOW BELL PEPPER
GROUND TURKEY, RAW
RED ONION
CHEDDAR CHEESE, GRATED
COUSCOUS, DRY
3 medium
3oz/85g
4 tbsp, chopped
2 tbsp
4.5 tbsp
110
DINNER
5
day
30 min
Fish Stew with Legumes
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Preheat the oven to 175ºC/350ºF.
Season the fish with a pinch of salt and
ground black pepper and bake for
+
+
+
+
COD FILLET, RAW
GREEN PEAS, CANNED
BROWN RICE, DRY
VEGETABLE OIL
CARROT
5.5oz/155g
3/4 cups
3 tbsp
2 tsp
1 small
about 15-20 minutes.
2. Boil the grain in a pot according to
the package directions. After 10
minutes, add chopped vegetables
softened.
3. At the end, put sliced baked fish
+
and legumes in the same pot and
+
+
+
cook about 5 minutes more.
4. Serve the stew in a bowl, season
with herbs of your choice. Enjoy!
Suggested seasoning: salt (a pinch),
HADDOCK, RAW
KIDNEY BEANS, CANNED
WILD RICE, DRY
OLIVE OIL
GREEN BEANS
5.5oz/155g
1/2 cups
3 tbsp
2 tsp
1.5oz/45g
ground black pepper (a pinch),
Choose one from the column
and boil until all the ingredients are
parsley (few leaves).
+
111
+
+
+
TILAPIA FILLET, RAW
NAVY BEANS, CANNED
RED RICE, DRY
CANOLA OIL
CAULIFLOWER
3oz/85g
7 tbsp
3 tbsp
2 tsp
2oz/55g
112
Cook sliced tofu in a
Cook the grain according to
6
day
the package directions. In a
BREAKFAST
20 min
Porridge with Cheese
serving bowl combine all
ingredients and enjoy!
30 min 1 hour after
waking up
pan with some water
SNACK 1
and desired seasoning
Sandwich with Tofu
(5-10 minutes). Top
2-4 hours
after
breakfast
the bread with tofu
and leafy greens.
+
+
+
+
FETA CHEESE, FAT-FREE
SEED MIX
TOFU
ARUGULA LEAVES
WHOLE GRAIN BREAD
6 tbsp
4.5 tbsp, crumbled
2.5 tbsp
5.5 tbsp
handfuls
2 slices, thin
Cut the vegetables
+
+
BUCKWHEAT, DRY
FETA CHEESE
SUNFLOWER SEEDS
6.5 tbsp
2 tbsp, crumbled
2.5 tbsp
+
113
SNACK 2
into thin strips and
Vegetables with Hummus
Enjoy!
+
serve with hummus.
+
AMARANTH, DRY
PARMESAN CHEESE, GRATED
FLAXSEED
5.5 tbsp
2.5 tbsp
2.5 tbsp
2-4 hours
after
lunch
Choose one from the column
RED QUINOA, DRY
+
CUCUMBER
BELL PEPPER
HUMMUS
1 medium
1 medium
2.5 tbsp
114
LUNCH
6
day
5 min
Bagel with Ham
2-4 hours
after snack 1
1. Using a sharp knife, slice the bagel
in half. Toast the bagel, if desired.
2. Spread the sauce over the cut sides
+
+
+
PUMPERNICKEL BAGEL
BEET HUMMUS
BUTTERHEAD LETTUCE
TURKEY FILLET, SMOKED
1 medium
2 tbsp
1 cup, chopped
3oz/85g, sliced
of the bagel.
3. Fill the bagel with the remaining
ingredients. Enjoy!
+
WHOLE WHEAT BAGEL
HUMMUS
ICEBERG LETTUCE
TURKEY HAM
1 medium
2 tbsp
1 cup, chopped
2.5oz/70g, sliced
+
115
+
+
Choose one from the column
+
+
OAT BRAN BAGEL
HUMMUS
ROMAINE LETTUCE
CHICKEN HAM
1 medium
1.5 tbsp
1 cup, chopped
2.5oz/70g, sliced
116
DINNER
6
day
10 min
Omelette
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Heat a small non-stick frying pan.
2. Meanwhile, beat the egg/eggs with
the herbs of your choice, freshly
+
+
+
EGG
CUCUMBER
BLACK OLIVES
RICE BREAD
3 small
1 medium
1/2 cups
2 slices
ground black pepper, and a pinch of
salt in a small bowl.
3. Pour the egg mixture into the pan
and stir gently with a wooden spoon
the pan moves. Stop stirring when it's
nearly cooked to allow it to set into an
+
omelet.
+
+
4. Serve with chopped vegetables and
bread aside. Enjoy!
Suggested seasoning: dried
basil/parsley/rosemary (a pinch),
QUAIL EGG
TOMATO
AVOCADO
BUCKWHEAT BREAD
9 medium
1 medium
2oz/55g
3 slices, thin
ground black pepper (a pinch), salt (a
Choose one from the column
so the mixture that sets on the base of
pinch).
+
117
+
+
DUCK EGG
CHERRY TOMATO
GREEN OLIVES
WHOLE GRAIN BREAD
2 small
3/4 cups, halved
1/3 cups
2 slices
118
Cook sliced
Blend ingredients with some
7
day
BREAKFAST
5 min
Morning Pancakes
water, until smooth. Fry
spoonfuls of the batter until
golden brown on both sides.
30 min 1 hour after
waking up
mushrooms and
SNACK 1
Sautéed Mushrooms
oil/butter for 7-15
2-4 hours
after
breakfast
minutes over medium
Enjoy!
+
vegetable with
heat. Enjoy!
+
+
+
APPLE
OAT FLOUR
WHITE MUSHROOMS
CAULIFLOWER
OLIVE OIL
2 medium
1 small
1/2 cups
1.5 cups, chopped
5.5oz/155g, chopped
2 tsp
Remove inedible parts
+
+
SNACK 2
of fruit. Blend all
Smoothie
until smooth. Pour into
ingredients together
a glass and enjoy!
QUAIL EGG
BANANA, RIPE
WHOLEMEAL FLOUR
9 medium
1 small
2/3 cups
+
119
+
+
DUCK EGG
PEAR
QUINOA FLOUR
1 medium
1 small
1/2 cups
2-4 hours
after
lunch
Choose one from the column
EGG
+
PEACH
PUMPKIN SEEDS
OAT MILK
1 small
1 tbsp
2/3 cups
120
LUNCH
7
day
20 min
Fish with Vegetables
2-4 hours
after snack 1
1. Cook the grain according to the
package directions.
2. Meanwhile, mix a pinch of salt,
+
+
+
COD FILLET, RAW
WHITE QUINOA, DRY
GRAPE TOMATO
OLIVE OIL
5.5oz/155g
6.5 tbsp
1.5 cups
1 tbsp
ground black pepper, and sprinkle
over fish.
3. Heat the oil in a medium skillet over
medium heat. Add fish fillet and cook
4. Serve with cooked grain and
chopped vegetables. Enjoy!
+
+
+
Suggested seasoning: salt (a pinch),
ground black pepper (a pinch).
HADDOCK, RAW
WILD RICE, DRY
TOMATO
CANOLA OIL
5oz/140g
6 tbsp
2 small
1 tbsp
+
121
+
Choose one from the column
for about 3-4 minutes per side.
+
HAKE, SKINLESS, RAW
BROWN RICE, DRY
CUCUMBER
VEGETABLE OIL
4oz/110g
6 tbsp
1 large
1 tbsp
122
DINNER
7
day
20 min
Fried Tofu with Grain
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Prepare grain according to package
directions.
2. Slice the chosen tofu into cubes.
+
+
+
ORGANIC EXTRA-FIRM TOFU
RED QUINOA, DRY
SOY SAUCE
OLIVE OIL
4oz/110g
7 tbsp
1 tbsp
few drops
Season with salt and ground black
pepper.
3. Heat the oil in a medium frying pan
over medium heat.
pan-fry until golden. Wait until the tofu
releases from the pan before
+
browning the next side. Continue
+
+
frying until all sides are browned.
5. In a bowl, add cooked grain,
prepared tofu, chosen sauce, and
enjoy!
TOFU
AMARANTH, DRY
SOY SAUCE, LOW-SODIUM
CANOLA OIL
5oz/140g
7 tbsp
1 tbsp
few drops
Suggested seasoning: salt (a pinch),
Choose one from the column
4. Add the tofu in a single layer and
ground black pepper (a pinch).
+
123
+
+
ORGANIC TOFU, SMOKED
BULGUR, DRY
TAMARI
COCONUT OIL
2.5oz/70g
1/2 cups
2 tsp
1/2 tsp
124
Cook vegetables with
Spread the butter over the
8
day
BREAKFAST
5 min
Sweet Bagel
cut sides of the bagel, and
top with the chosen berries.
Enjoy!
30 min 1 hour after
waking up
oil and favorite spices
SNACK 1
Vegetable Fries
in the preheated oven
(200°C/390°F) for
2-4 hours
after
breakfast
about 20 minutes.
Enjoy!
+
+
+
+
CASHEW BUTTER
STRAWBERRIES
ZUCCHINI
OLIVE OIL
GREEN BELL PEPPER
1 large
1.5 tbsp
6 medium
1/2 medium
2.5 tsp
1 large
Serve berries (feel free
+
+
Berries and Nuts
PUMPERNICKEL BAGEL
PEANUT BUTTER
RASPBERRIES
1 large
1.5 tbsp
1/3 cups
+
125
SNACK 2
to use frozen berries)
with nuts and enjoy!
+
2-4 hours
after
lunch
Choose one from the column
WHOLE WHEAT BAGEL
+
WHOLE GRAIN BAGEL, WHITE
ALMOND BUTTER
BLUEBERRIES
1 large
1.5 tbsp
4 tbsp
STRAWBERRIES
ALMONDS
1 cup
10 nuts
126
LUNCH
8
day
30 min
Meat Stir-Fry with Seeds
2-4 hours
after snack 1
1. Cook the grain according to the
package directions.
2. Chop the meat into cubes.
+
+
+
+
BEEF SHORT LOIN, LEAN, RAW
OLIVE OIL
YELLOW BELL PEPPER
BLACK SESAME SEEDS
WILD RICE, DRY
3.5oz/100g
2 tsp
1/2 medium
1 tbsp
5 tbsp
3. Heat the oil in a skillet and fry the
meat on high heat for 5 minutes,
stirring constantly. Place aside.
4. Peel and chop the garlic, cut the
pan. Cook for 2-3 minutes. Add the
chopped ginger and cook for 2 more
+
minutes.
+
+
+
5. Return the meat to the pan, add the
cooked grain, tamari sauce, salt, and
rice vinegar. Mix well and continue
cooking for 2-3 more minutes.
6. Add the grain mix to the serving
PORK TENDERLOIN, RAW
COCONUT OIL
RED BELL PEPPER
SESAME SEEDS
BULGUR, DRY
3.5oz/100g
2 tsp
1/2 medium
1 tbsp
1/2 cups
plate, sprinkle seeds on top, and
Choose one from the column
bell pepper into strips, and add to the
serve. Enjoy!
Suggested seasoning: garlic (1 clove),
fresh ginger (1 tsp, chopped), tamari
sauce (1 tsp), rice vinegar (1 tsp), salt
(a pinch).
127
+
+
+
+
CHICKEN BREAST, RAW
VEGETABLE OIL
GREEN BELL PEPPER
SEED MIX
BROWN RICE, DRY
4.5oz/130g
2 tsp
1/2 medium
1 tbsp
5 tbsp
128
DINNER
8
day
30 min
Stuffed Veggie Boats
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Cook the grain according to the
package directions, drain.
2. Preheat the oven to 180°C/350°F.
+
Place a baking paper in a baking pan.
3. Trim the ends of the
+
+
zucchini/summer squash and cut it in
half lengthwise. Scoop out the pulp,
prepared pan.
GROUND CHICKEN BREAST, RAW
ZUCCHINI
CARROT
PEARLED BARLEY, DRY
5oz/140g
1 large
1 medium, grated
4 tbsp
4. Heat oil in a skillet over mediumhigh heat, add ground meat with
chosen chopped vegetables,
zucchini/summer squash pulp, and
cook until browned.
5. Remove from the heat and stir in
cooked grains a pinch of ground black
+
pepper and desired seasoning.
6. Spoon mixture into vegetable boats
+
+
Choose one from the column
chop it. Place vegetable boats into a
until full.
7. Bake in the preheated oven for
about 15 minutes.
8. Sprinkle with fresh chopped herbs
GROUND CHICKEN, RAW
SUMMER SQUASH
BELL PEPPER
WHITE QUINOA, DRY
3oz/85g
1 large
1/2 medium, chopped
4 tbsp
of your choice, serve and enjoy!
Suggested seasoning: ground black
pepper (a pinch).
129
130
Put all ingredients
Spread the avocado or
9
day
BREAKFAST
10 min
Toast with Eggs
guacamole over sliced bread,
top with sliced boiled egg/s,
and season with favorite
30 min 1 hour after
waking up
(feel free to use frozen
SNACK 1
berries) in a blender
Smoothie
and blend until
smooth. Pour into a
spices. Enjoy!
+
2-4 hours
after
breakfast
glass and enjoy!
+
+
+
EGG
GUACAMOLE, HOME-MADE
SPINACH
BLUEBERRIES
OAT MILK
3 slices
2 medium
4 tbsp
1 cup
1 cup
3/4 cups
In a serving bowl
+
+
SNACK 2
combine all
Legume Salad
with favorite spices,
ingredients, season
and enjoy!
MULTIGRAIN BREAD
QUAIL EGG
AVOCADO
3 slices
9 medium
4 tbsp, mashed
+
131
+
+
WHOLE GRAIN BREAD TOAST
DUCK EGG
GUACAMOLE
3 slices
1 medium
4 tbsp
2-4 hours
after
lunch
Choose one from the column
WHOLE GRAIN BREAD
+
KIDNEY BEANS, CANNED
SPINACH
FETA CHEESE
1/2 cups
1 cup
2.5 tbsp
132
LUNCH
9
day
30 min
Poultry with Grain
2-4 hours
after snack 1
1. Cook the grain according to the
package directions.
2. Chop poultry into small pieces and
+
+
+
+
CHICKEN BREAST, RAW
PUMPKIN
KIDNEY BEANS, CANNED
WILD RICE, DRY
RAPESEED OIL
4oz/110g, ground
4.5oz/130g, cubed
3.5 tbsp
4 tbsp
2 tsp
season with minced garlic and desired
herbs/spices.
3. Heat the oil in a large pan, add the
poultry and cook for 5 minutes, until
and add the chopped vegetables.
Cook for a further 5 minutes, stirring
+
occasionally until vegetables have
+
+
+
softened.
4. Stir in the drained legumes and
some seasoning of your choice, then
simmer for a further 10 minutes.
5. Serve with the cooked grain. Enjoy!
TURKEY BREAST, RAW
CARROT
CHICKPEAS, CANNED
BASMATI RICE, DRY
OLIVE OIL
4oz/110g, ground
1 large, grated
3.5 tbsp
4 tbsp
2 tsp
Choose one from the column
browned. Push to one side of the pan
Suggested seasoning: salt (a pinch),
ground black pepper (a pinch), garlic
(1 clove), dried parsley/basil/cilantro
(a pinch).
+
133
+
+
+
DUCK, MEAT AND SKIN, RAW
BUTTERNUT SQUASH
BLACK BEANS, CANNED
LONG-GRAIN RICE, DRY
VEGETABLE OIL
2.5oz/70g, ground
2.5oz/70g, cubed
3.5 tbsp
4 tbsp
2 tsp
134
DINNER
9
day
5 min
Open Sandwich with
Shrimps
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. For grilled shrimps option: Grill the
shrimps over direct medium heat for
5-7 minutes, flipping the shrimp
+
+
+
SHRIMP, BAKED, NO ADDED FAT
RADISH
WHOLE GRAIN BREAD
RICOTTA CHEESE
3oz/85g
6 medium
3 slices
4 tbsp
halfway through the process. The
outside of the shrimp should turn into
a nice pink when the shrimp is
properly cooked.
shrimp for 2-3 minutes on each side,
flipping only once midway.
+
Depending on the size of your shrimp
+
+
and how many you have in the pan,
this will usually take 4 to 6 minutes.
For baked shrimps option: Preheat
oven to 350°F/175°C. Place shrimp in
a baking dish, season with salt and
SHRIMP, GRILLED
CHERRY TOMATO
BREAD, GLUTEN-FREE
COTTAGE CHEESE, 4% FAT
3oz/85g
6 medium
3 slices
1/3 cups
pepper, toss shrimp then spread into
Choose one from the column
For cooked shrimps option: Cook the
an even layer. Bake in the preheated
oven until shrimp are cooked through
about 9 - 13 minutes. Serve warm.
2. Layer the chosen cheese on the
bread slices.
3. Put prepared shrimps and sliced
+
vegetable on top. Garnish with some
+
+
herbs and spices if you like and enjoy!
Suggested seasoning: salt (a pinch),
ground black pepper (a pinch),
chopped parsley (1 tbsp).
135
SHRIMP, STEAMED
RED BELL PEPPER
WHOLE GRAIN BREAD TOAST
CREAM CHEESE, 34% FAT
1.5oz/45g
1/2 large
3 slices
2 tbsp
136
Smear the tortilla with
Add cheese on the bread
10
day
and top the sandwich with
BREAKFAST
5 min
Sandwich with Cheese and
chosen fish. Enjoy!
Fish
+
30 min 1 hour after
waking up
nut butter, chopped
SNACK 1
Tortilla Wrap
fruit and wrap tortilla.
Enjoy!
+
+
2-4 hours
after
breakfast
+
LOX, SALTED SALMON
RICOTTA CHEESE
PEANUT BUTTER
WHOLE GRAIN TORTILLA
APPLE
3 slices
2.5oz/70g, sliced
4.5 tbsp
2 tsp
1 medium
1 small
Choose one from the column
WHOLE GRAIN BREAD
Combine yogurt with
+
+
137
Yogurt with Side
RICE BREAD
SALMON FILLET, SMOKED
CREAM CHEESE, 15% FAT
3 slices
3.5oz/100g, sliced
2.5 tbsp
+
other ingredients.
SNACK 2
+
Enjoy!
+
BUCKWHEAT BREAD
TUNA, CANNED, WITHOUT OIL
MOZZARELLA CHEESE, PART SKIM
3 slices
3oz/85g, crumbled
1.5oz/45g, sliced
2-4 hours
after
lunch
+
CASHEW NUTS
BLUEBERRIES
GREEK YOGURT, 4% FAT
7 nuts
2oz/60g
1/2 cups
138
LUNCH
10
day
20 min
Grain Bowl with Fish
2-4 hours
after snack 1
1. Preheat the oven to 220°C/425°F.
2. Season the fish with your favorite
spices. Place the fish on a nonstick
+
+
+
WILD RICE, DRY
SALMON STEAK, RAW
CAULIFLOWER
CUCUMBER
6 tbsp
4oz/110g
4oz/110g, chopped
1/2 medium, sliced
baking sheet or in a nonstick pan with
an oven-proof handle.
3. Bake until fish is cooked through,
about 12 - 15 minutes.
the package directions.
5. Steam the vegetables, if desired (to
+
steam, place in a steamer over boiling
+
+
water and cook for 6-8 minutes).
6. Add cooked grain, fish, and sliced
or chopped vegetables to the plate.
Sprinkle with chosen spices and enjoy!
BULGUR, DRY
TILAPIA FILLET, RAW
BROCCOLI
RED CABBAGE
1/2 cups
6.5oz/185g
2.5oz/70g, chopped
1.5oz/45g, chopped
+
139
+
Choose one from the column
4. Meanwhile, cook grain according to
+
BUCKWHEAT, DRY
RAINBOW TROUT, RAW
BRUSSELS SPROUTS
RED BELL PEPPER
1/2 cups
6oz/170g
2.5oz/70g, chopped
1/3 medium, sliced
140
DINNER
10
day
30 min
Rice Stir-Fry with Red
Meat
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Cook the rice according to the
package directions.
2. Cut vegetables into bite-size pieces,
+
+
+
+
GROUND BEEF SIRLOIN, RAW
SOY SAUCE
GREEN BEANS, FROZEN
OLIVE OIL
WILD RICE, DRY
1.5oz/45g
1 tbsp
1 cup
1/2 tbsp
4 tbsp
if needed.
3. Pour half of the oil into a large skillet
or wok (add more if necessary during
cooking). Preheat over medium-high
4. Stir-fry chopped vegetables for 5-10
minutes or until vegetables are crisp-
+
tender. Remove vegetables from the
+
+
+
skillet.
5. Add remaining oil and chopped
meat to hot skillet. Stir-fry for 5
minutes or until meat is no longer
pink.
GROUND PORK, RAW
SOY SAUCE, LOW-SODIUM
BROCCOLI
CANOLA OIL
BASMATI RICE, DRY
1.5oz/45g
1 tbsp
4oz/110g, chopped
1/2 tbsp
4 tbsp
6. Return cooked vegetables to skillet
Choose one from the column
heat.
and add the sauce. Season with salt,
ground black pepper and favorite
spices. Stir all ingredients together to
coat. Cook and stir for about a minute
or until heated through.
7. Serve the stir-fry in a bowl. Top with
+
chopped green onions. Enjoy!
+
+
+
Suggested seasoning: salt and ground
black pepper (to taste), chopped
green onions (1 tbsp).
141
BEEF, LEAN, GROUND
TAMARI
RED BELL PEPPER
COCONUT OIL
LONG-GRAIN RICE, DRY
1.5oz/45g
1 tbsp
1 large
1/2 tbsp
4 tbsp
142
Spread the nut butter
Cook the grain and
11
day
BREAKFAST
20 min
Porridge with Eggs
vegetables in boiling water.
Prepare eggs. Place all
ingredients in a bowl and
30 min 1 hour after
waking up
onto the (toasted)
SNACK 1
Nut Butter and Fruit Toast
bread, top with the
sliced fruit and enjoy!
2-4 hours
after
breakfast
season by your choice.
+
+
+
+
EGG
CAULIFLOWER
PEACH
WHITE WHOLE GRAIN BREAD
PEANUT BUTTER
5 tbsp
2 large
7oz/200g, chopped
1 small
1 slice
1/2 tbsp
Choose one from the column
BARLEY, DRY
Mix radishes with oil
+
+
SNACK 2
and cheese, season
Roasted Radishes
Roast in a preheated
with desired herbs.
oven (200°C/400°F)
COUSCOUS, DRY
QUAIL EGG
BROCCOLI
6 tbsp
9 medium
4.5oz/130g, chopped
+
143
for 20-30 min. Enjoy!
+
+
BUCKWHEAT, DRY
DUCK EGG
GREEN BEANS
1/2 cups
1 large
1 cup
2-4 hours
after
lunch
+
RADISH
OLIVE OIL
PARMESAN CHEESE, GRATED
14 medium, halved
1 tsp
4 tbsp
144
LUNCH
11
day
20 min
Lentil Curry
2-4 hours
after snack 1
1. Bring the dry lentils and water (the
amount of water should be twice the
amount of lentils) to a boil.
+
+
+
+
RED LENTILS, DRY
KIDNEY BEANS, CANNED
CHERRY TOMATO
OLIVE OIL
RICE MILK, UNSWEETENED
1/2 cups
4 tbsp
4 small
1 tsp
1 cup
2. Reduce heat and let simmer for
about 10-15 minutes, or until the
lentils are softened (and the water is
absorbed).
4. Add in the plant-based milk, ground
cumin, turmeric, minced garlic clove,
+
ground ginger, salt, and ground black
+
+
+
pepper to taste.
5. While allowing the curry to simmer,
add in the chopped tomatoes and
canned legumes.
6. Cook for about 7-10 minutes.
BLACK LENTILS, DRY
CHICKPEAS, CANNED
TOMATO
CANOLA OIL
OAT MILK
6 tbsp
4 tbsp
1/2 medium
1 tsp
1 cup
7. Serve and top with fresh or dried
Choose one from the column
3. Add in the oil and stir.
basil. Enjoy!
Suggested seasoning: ground ginger
(1/4 tsp), salt (a pinch), ground black
pepper (a pinch), garlic (1 clove,
minced), dried basil (1 tsp), cumin
+
powder (1/2 tbsp), ground turmeric (1
+
+
+
tsp).
145
GREEN LENTILS, DRY
NAVY BEANS, CANNED
KUMATO TOMATOES
COCONUT OIL
HAZELNUT MILK
1/2 cups
4 tbsp
1/2 medium
1 tsp
1 cup
146
DINNER
11
day
40 min
Meatball Soup
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Mix ground meat, suggested or
other seasonings of your choice, in a
bowl. Roll into walnut-size meatballs.
+
+
+
+
BEEF BROTH
BEEF, LEAN, GROUND
BROWN RICE, DRY
CABBAGE
YELLOW BELL PEPPER
2 cups
3oz/85g
3 tbsp
2.5oz/70g, chopped
1 small
2. In a large saucepan combine broth,
rice, and chopped vegetables. Bring
to a boil on high heat. Adjust the soup
consistency by pouring more broth or
3. Drop meatballs into the boiling
broth, reduce to medium-low heat,
+
and cook for 30 minutes or until
+
+
+
meatballs are cooked through.
4. Serve and enjoy!
Suggested seasoning: salt (a pinch),
ground black pepper (a pinch),
VEGETABLE BROTH
GROUND PORK, RAW
BASMATI RICE, DRY
CARROT
RED BELL PEPPER
2 cups
2.5oz/70g
3 tbsp
1 medium, grated
1 small
smoked paprika (a pinch), fresh
Choose one from the column
boiling water.
chopped herbs - parsley, dill, basil,
coriander, oregano, chives, or other (1
tbsp).
+
147
+
+
+
CHICKEN BROTH
GROUND BEEF SIRLOIN, RAW
LONG-GRAIN RICE, DRY
CAULIFLOWER
GREEN BELL PEPPER
2 cups
3oz/85g
3 tbsp
3oz/85g, chopped
1 small
148
In a serving bowl
Smear the tortilla with nut
12
day
butter, add chopped fruit
BREAKFAST
5 min
Tortilla Wrap with Fruit
and wrap tortilla. Enjoy!
+
30 min 1 hour after
waking up
combine all
SNACK 1
Legume and Cheese Snack
ingredients and enjoy!
+
+
2-4 hours
after
breakfast
+
CASHEW BUTTER
APPLE
KIDNEY BEANS, CANNED
SUNFLOWER SEEDS
FETA CHEESE
2 medium
1.5 tbsp
2 medium, sliced
1/2 cups
1 tbsp
1 tbsp, crumbled
Wash the fruit/fruits
+
+
SNACK 2
under cold water. Peel
Fruits
pieces, if needed.
and slice into smaller
Enjoy!
WHOLE GRAIN TORTILLA
PEANUT BUTTER
BANANA, RIPE
2 small
1.5 tbsp
2 medium, sliced
+
149
2-4 hours
after
lunch
Choose one from the column
CORN TORTILLA
+
TORTILLA, LOW-CARB
HAZELNUT BUTTER
MANGO
2 small
1.5 tbsp
1 small, chopped
POMEGRANATE
APPLE
GRAPEFRUIT
1 small
2 medium
2 medium
150
LUNCH
12
day
50 min
Stuffed Bell Peppers
2-4 hours
after snack 1
1. Prepare the grain according to the
package directions.
2. Preheat the oven to 350°F/180°C.
+
+
+
+
RED BELL PEPPER
GROUND CHICKEN BREAST, RAW
MOZZARELLA CHEESE,
WHITE QUINOA, DRY
WHITE ONION
3 small
6.5oz/180g
SHREDDED
4 tbsp
3 tbsp, chopped
2.5 tbsp
Place a baking paper in a baking pan.
3. Trim the tops of the bell peppers
and remove seeds from the inside.
Place the bell peppers in the prepared
4. In a large skillet over medium-high
heat, cook ground meat and chosen
+
chopped vegetables until browned.
+
+
+
Drain any excess fat or liquids.
5. Remove from the heat and stir in the
cooked grain, a pinch of salt, and
ground black pepper to taste.
6. Spoon the mixture into the bell
GREEN BELL PEPPER
GROUND CHICKEN, RAW
PARMESAN CHEESE, GRATED
WILD RICE, DRY
RED ONION
3 small
4oz/110g
2.5 tbsp
3.5 tbsp
3 tbsp, chopped
peppers until full. Sprinkle cheese
Choose one from the column
pan.
over the top.
7. Bake in the preheated oven for 30
minutes, until cheese is bubbling and
browned.
8. Sprinkle with fresh chopped herbs
of your choice. Serve and enjoy!
+
+
+
+
Suggested seasoning: salt (a pinch),
ground black pepper (a pinch), fresh
herbs (1 tbsp, chopped).
151
YELLOW BELL PEPPER
GROUND TURKEY, RAW
CHEDDAR CHEESE, GRATED
COUSCOUS, DRY
GARLIC
3 small
3oz/85g
1.5 tbsp
4.5 tbsp
3 cloves, minced
152
DINNER
12
day
20 min
Shrimp with Quinoa
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Cook the quinoa according to the
package directions, drain.
2. For grilled shrimps option: Grill the
+
+
+
+
RED QUINOA, DRY
SHRIMP, BAKED, NO ADDED FAT
GRAPE TOMATO
SCALLIONS, FRESH
OLIVE OIL
5 tbsp
3oz/85g
1 cup
3 tbsp, chopped
2.5 tsp
shrimp over direct medium heat for
5-7 minutes until the shrimp are pink,
flipping them halfway through the
process.
shrimp for 2-3 minutes on each side,
depending on the size of the shrimp,
+
flipping only once midway.
+
+
+
For baked shrimps option: Preheat the
oven to 175°C/350°F. Place shrimp in
a baking dish, season with a pinch of
salt and ground black pepper, toss
shrimp then spread into an even layer.
WHITE QUINOA, DRY
SHRIMP, RAW
RED BELL PEPPER
RED ONION
VEGETABLE OIL
5 tbsp
3oz/85g
1 small
2.5 tbsp, chopped
2.5 tsp
Bake in the preheated oven until
Choose one from the column
For cooked shrimps option: Cook the
shrimp are cooked through about 9 13 minutes. Serve warm.
3. In a large skillet or wok, saute garlic
(optional) in oil for 1 minute. Add the
sliced vegetables, stir-fry for 5
minutes, or until the vegetables are
+
tender. Serve with the cooked shrimp
+
+
+
and quinoa, garnish with lemon juice
(optional). Enjoy!
Suggested seasoning: lemon juice (1
tbsp), garlic (1 clove, minced), salt (a
RAINBOW QUINOA, DRY
SHRIMP, GRILLED
MUSHROOMS
GREEN ONION
RAPESEED OIL
5 tbsp
3oz/85g
7 medium
3 tbsp, chopped
2.5 tsp
pinch), ground black pepper (a pinch).
153
154
Remove inedible parts
Spread dip on the bread.
13
day
BREAKFAST
5 min
Sandwich with Seeds
Sprinkle seeds on the top
and season with favorite
spices and herbs. Enjoy!
30 min 1 hour after
waking up
from the fruits, blend
SNACK 1
Fruit Smoothie
all ingredients
together and your
2-4 hours
after
breakfast
smoothie is ready.
Enjoy!
+
+
+
+
PUMPKIN SEEDS
MULTIGRAIN BREAD
BANANA, FROZEN
ORANGE
OAT MILK
2 tbsp
2.5 tbsp
3 slices
1/2 medium
1 small
3/4 cups
Bake vegetables with
+
+
SNACK 2
oil and favorite spices
Vegetable Fries
200°C/390°F for 30
in the oven at
min. Serve with the
HUMMUS
HEMP SEEDS
WHOLE GRAIN BREAD
2 tbsp
2 tbsp
3 slices
+
155
dip.
+
+
GUACAMOLE
SESAME SEEDS
SOURDOUGH BREAD
2 tbsp
2.5 tbsp
3 slices
2-4 hours
after
lunch
Choose one from the column
BEET HUMMUS
+
CARROT
OLIVE OIL
HUMMUS
2 medium
1/2 tsp
1/2 tbsp
156
LUNCH
13
day
30 min
Red Meat with Grain
2-4 hours
after snack 1
1. Chop the chosen meat into small
pieces.
2. Heat the oil in a medium pan, add
+
+
+
BEEF LOIN, LEAN, RAW
CANOLA OIL
WHITE QUINOA, DRY
BABY SPINACH
3oz/85g
1 tbsp
6.5 tbsp
1.5 cups
the meat and cook until lightly
browned on all sides (for 8-10
minutes). Remove to a bowl, cover,
and set aside.
(optional), salt, ground black pepper,
cinnamon, chili flakes (optional),
+
ginger, turmeric, stir everything
+
+
together, and cook for 2 minutes,
adding a splash of water, if needed.
4. Add grain and water (the amount of
water should be twice the amount of
grain) and bring to a boil. Cover the
LAMB, LEAN, RAW
OLIVE OIL
BUCKWHEAT, DRY
SPINACH
2.5oz/70g
1 tbsp
7 tbsp
1 cup
pan, reduce the heat to low, and cook
Choose one from the column
3. In the same pan add the garlic
for 15–20 minutes, stirring
occasionally. Pour more water, if
needed.
5. Add the leafy greens and stir until
wilted, then add the meat back to the
pan. Stir well.
+
6. Serve in a bowl. Enjoy!
+
+
Suggested seasoning: garlic (1-2
cloves, minced), salt (a pinch), ground
black pepper (a pinch), cinnamon (a
pinch), chili flakes (a pinch), ground
VEAL CHOP, LEAN, RAW
COCONUT OIL
BROWN RICE, DRY
KALE
3oz/85g
1 tbsp
5.5 tbsp
1 cup, chopped
ginger (a pinch), turmeric (a pinch).
157
158
DINNER
13
day
20 min
Poultry with Rice
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Cook the rice according to the
package directions.
2. Heat the oil in a skillet over medium
+
+
+
+
CHICKEN BREAST, RAW
WILD RICE, DRY
TERIYAKI SAUCE
RADISH
OLIVE OIL
3.5oz/100g
4.5 tbsp
1 tbsp
3 medium
2 tsp
heat. Add the chopped poultry,
season with desired spices, and let it
fry until done (about 14-17 minutes).
3. To a serving plate, add the cooked
Serve with chopped vegetables and
enjoy!
+
+
+
TURKEY BREAST, RAW
BLACK RICE, DRY
TAMARI
CHERRY TOMATO
CANOLA OIL
4oz/110g
4.5 tbsp
1 tbsp
3 medium
2 tsp
+
159
+
+
+
Choose one from the column
rice, prepared poultry, and sauce.
+
DUCK, MEAT AND SKIN, RAW
BROWN RICE, DRY
SRIRACHA
RED BELL PEPPER
VEGETABLE OIL
2oz/60g
4.5 tbsp
2 tsp
1/3 medium
2 tsp
160
Sauté chopped
Prepare egg/s. Spread dip
14
day
BREAKFAST
5 min
Egg Sandwich
onto the bread slices, top
with the egg/s and spices of
your choice. Enjoy!
30 min 1 hour after
waking up
vegetable in oil. Add
SNACK 1
Tofu Scramble
crumbled tofu with
favorite seasoning.
2-4 hours
after
breakfast
Scramble for 10 - 15
minutes. Enjoy!
+
+
+
+
EGG
BEET HUMMUS
ZUCCHINI
TOFU
OLIVE OIL
3 slices
2 large
2 tbsp
1/2 medium, chopped
5oz/140g, cubed
1 tsp
Choose one from the column
BREAD, GLUTEN-FREE
Combine yogurt with
+
+
161
Yogurt with Side
WHOLE GRAIN BREAD
QUAIL EGG
GUACAMOLE
3 slices
9 medium
1.5 tbsp
+
other ingredients.
SNACK 2
+
Enjoy!
+
RYE BREAD
DUCK EGG
HUMMUS
3 slices
1 large
1.5 tbsp
2-4 hours
after
lunch
+
STRAWBERRIES
ALMONDS
GREEK YOGURT, 4% FAT
9 medium, sliced
8 nuts
1/2 cups
162
LUNCH
14
day
20 min
Pasta with Shrimps
2-4 hours
after snack 1
1. Boil the pasta according to the
package directions. Three minutes
before the time is up tip in the cleaned
+
and deveined shrimps/prawns.
Reserve a cup of the cooking water,
+
+
then drain the pasta and return to the
pan.
most of the cheese. Season with
WHOLE GRAIN SPAGHETTI, DRY
CHEDDAR CHEESE, LOW-FAT
SHRIMP, CANNED
LEMON JUICE
2oz/60g
1/2 cups
6.5oz/185g
3 tbsp
desired spices. Stir everything
together, adding some reserved pasta
cooking water to loosen the mixture.
3. Serve sprinkled with cheese. Enjoy!
NOTE (for gluten intolerant): pay
attention to food labels on products to
+
make sure there is no gluten in any
form.
163
+
+
WHOLE GRAIN LINGUINE PASTA,
PARMESAN CHEESE, GRATED,
SHRIMP, RAW
LEMON ZEST
DRY
REDUCED FAT
6.5oz/185g
1.5 tbsp
2oz/60g
5 tbsp
Choose one from the column
2. Add the lemon zest or juice and
164
DINNER
14
day
30 min
Quinoa Salad Bowl
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Prepare quinoa according to
package directions. After cooking,
allow to cool.
+
+
+
+
CUCUMBER
RED QUINOA, DRY
ARUGULA LEAVES
OLIVE OIL
TOFU
1 large, sliced
1/3 cups
1 cup
1 tsp
6.5oz/185g, cubed
2. Chop vegetables, cheese, and
place in a mixing bowl. Add leafy
greens, cooked quinoa, oil, and
season with salt and ground black
3. Serve the salad in a bowl, and top
with chopped fresh parsley. Enjoy!
+
+
+
+
Suggested seasoning: salt (a pinch),
ground black pepper (a pinch), fresh
parsley (1 tbsp, chopped).
CHERRY TOMATO
WHITE QUINOA, DRY
SPINACH
AVOCADO OIL
ORGANIC TOFU, SMOKED
1 cup, halved
1/3 cups
1 cup
1 tsp
3.5oz/100g
+
165
+
+
Choose one from the column
pepper to taste. Mix well.
+
RED BELL PEPPER
RAINBOW QUINOA, DRY
SPRING MIX SALAD
FLAXSEED OIL
FETA CHEESE
1 small, sliced
1/3 cups
1 cup
1 tsp
2oz/60g
166
Cut the vegetables
Blend ingredients with some
15
day
BREAKFAST
5 min
Morning Pancakes
water, until smooth. Fry
spoonfuls of the batter until
golden brown on both sides.
30 min 1 hour after
waking up
into strips. Serve with
SNACK 1
Veggies with Dip
the dip on the side.
Enjoy!
2-4 hours
after
breakfast
Enjoy!
+
+
+
+
APPLE
OAT FLOUR
CUCUMBER
BABY CARROTS
BEET HUMMUS
2 medium
1 medium
1/2 cups
1 large
1 cup
3 tbsp
Serve berries (feel free
+
+
Berries and Nuts
QUAIL EGG
BANANA, RIPE
WHOLEMEAL FLOUR
8 medium
1 small
2/3 cups
+
167
SNACK 2
to use frozen berries)
with nuts and enjoy!
+
2-4 hours
after
lunch
Choose one from the column
EGG
+
DUCK EGG
PEAR
QUINOA FLOUR
1 medium
1 small
1/2 cups
COCONUT
RASPBERRIES
6 tbsp, shredded
1 cup
168
LUNCH
15
day
30 min
Stew with Meat
2-4 hours
after snack 1
1. Heat the oil in a large pan over
medium-high heat. Add grounded or
sliced meat, and cook until brown.
+
+
+
+
BEEF SHORT LOIN, LEAN, RAW
SUMMER SQUASH
RED POTATO, RAW
WHITE QUINOA, DRY
OLIVE OIL
4.5oz/130g
1/2 medium
1/2 medium
4 tbsp
2 tsp
2. Pour water into the pan (the amount
of water should be twice the amount
of grain) and add grain. Stir in a bit of
rosemary, parsley, salt, ground black
and spices.
3. Bring to a boil, then reduce the
+
heat, cover, and simmer for about 10
+
+
+
minutes. Pour some more water, if
needed.
4. Cut vegetables, add them to the
pan. Cover and simmer for about 20
minutes.
BEEF, LEAN, GROUND
CARROT
NEW POTATO, RAW
BASMATI RICE, DRY
CANOLA OIL
3oz/85g
2 small, grated
1 small
3.5 tbsp
2 tsp
5. Serve in a bowl. Enjoy!
Choose one from the column
pepper, or any other desired herbs
Suggested seasoning: salt (a pinch),
ground black pepper (a pinch), dried
rosemary (1/2 tsp), fresh parsley (1/2
tbsp, chopped).
+
169
+
+
+
CHICKEN THIGHS, MEAT ONLY
CAULIFLOWER
BABY POTATO, RAW
BROWN RICE, DRY
VEGETABLE OIL
4oz/110g
4oz/110g
2 medium
3.5 tbsp
2 tsp
170
DINNER
15
day
10 min
Tuna Wrap
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Warm the tortilla/tortillas in the
oven or microwave.
2. Mix the cream cheese, ground black
+
+
+
+
TUNA, CANNED IN WATER
ZUCCHINI
TOMATO
CREAM CHEESE, 15% FAT
CORN TORTILLA
3.5oz/100g
1 small
1 large, sliced
3 tbsp
3 medium
pepper, and salt, or other favorite
spices, then spread it onto the tortillas.
3. Top it off with the tuna and sliced
vegetables (serve the excess of the
4. Roll up the wrap and enjoy!
+
Suggested seasoning: salt (a pinch),
+
+
+
ground black pepper (a pinch).
TUNA CHUNKS, CANNED IN BRINE
CARROT
SWEET CORN, CANNED
CREAM CHEESE, 34% FAT
WHOLE GRAIN TORTILLA
3.5oz/100g
2 small, grated
2.5 tbsp
2 tbsp
2 medium
+
171
+
+
Choose one from the column
vegetables aside if needed).
+
TUNA, CANNED, WITH OIL
BABY CARROTS
BLACK OLIVES
CREAM CHEESE SPREAD, 34% FAT
TORTILLA, GLUTEN-FREE
2.5oz/70g
7 medium, grated
3.5 tbsp
2 tbsp
2 medium
172
Blend all ingredients
Cook lentils according to the
16
day
package directions. In a
BREAKFAST
20 min
Lentils with Cheese
serving bowl combine all
ingredients and season with
30 min 1 hour after
waking up
SNACK 1
Smoothie with Berries
smooth. Pour into a
glass and enjoy! You
2-4 hours
after
breakfast
can use frozen berries
desired herbs.
+
in a blender until
as well.
+
+
FETA CHEESE, REDUCED FAT
BLACK LENTILS, DRY
SOY MILK
RASPBERRIES
3 tbsp
3.5 tbsp, crumbled
1/3 cups
3/4 cups
1 cup
Combine all of the
+
+
SUNFLOWER SEEDS
LIGHT CHEESE
RED LENTILS, DRY
3 tbsp
3.5 tbsp, grated
6.5 tbsp
+
173
SNACK 2
ingredients, sprinkle
Sweet Snack
desired, and enjoy!
with cinnamon, if
+
2-4 hours
after
lunch
Choose one from the column
SEED MIX
+
FLAXSEED
PARMESAN CHEESE, GRATED
GREEN LENTILS, DRY
3 tbsp
3 tbsp
6 tbsp
RICOTTA CHEESE
STRAWBERRIES
4.5 tbsp
1.5 cups, chopped
174
LUNCH
16
day
20 min
Pasta with Poultry and
Tofu
2-4 hours
after snack 1
1. Cook the pasta according to the
package directions, drain.
2. Heat the oil in a pan, add sliced or
+
+
+
+
BUCKWHEAT PASTA, DRY
TURKEY BREAST, RAW
EGGPLANT
TOFU
OLIVE OIL
2.5oz/70g
3.5oz/100g, chopped
4.5oz/130g, chopped
2.5oz/70g
2 tsp
chopped vegetables, chopped
poultry, chopped tofu, and cook for
about 10 - 15 minutes, or until poultry
is done.
mix it all. Add your favorite spices and
mix well again. Serve and enjoy!
+
+
+
+
WHOLE GRAIN PASTA, DRY
CHICKEN BREAST, RAW
SUN-DRIED TOMATOES
ORGANIC EXTRA-FIRM TOFU
CANOLA OIL
2.5oz/70g
3.5oz/100g, chopped
8 pieces, sliced
2oz/55g
2 tsp
+
+
+
Choose one from the column
3. Add cooked pasta to the pan and
+
RED LENTIL PASTA, GLUTEN-FREE,
DUCK, MEAT AND SKIN, RAW
BELL PEPPER
ORGANIC TOFU, SMOKED
VEGETABLE OIL
DRY
2oz/60g, chopped
1 large, chopped
1.5oz/40g
2 tsp
2.5oz/70g
175
176
DINNER
16
day
40 min
Roasted Vegetables with
Cheese
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Preheat the oven to 180ºC/350ºF.
2. Place the chopped vegetables and
cheese in a baking dish.
+
+
+
ASPARAGUS
PUMPKIN
OLIVE OIL
HALLOUMI CHEESE
2 cups
1.5 cups, cubed
1 tbsp
2.5oz/70g, cubed
3. Drizzle vegetables with oil and add
a pinch of salt, and ground black
pepper.
4. Stir and bake for about 20 - 35
Stir every 10 minutes. Squeeze some
lemon juice on top, if desired. Serve
+
and enjoy!
+
+
Suggested seasoning: lemon juice (1
tbsp), salt (a pinch), ground black
pepper (a pinch).
BELL PEPPER
BROCCOLI
CANOLA OIL
TOFU
1.5 medium, chopped
6.5oz/185g, chopped
1 tbsp
1 cup, cubes
+
177
+
Choose one from the column
minutes, or until vegetables soften.
+
SHIITAKE MUSHROOMS
CAULIFLOWER
COCONUT OIL
ORGANIC EXTRA-FIRM TOFU
7 mushrooms, chopped
2 cups, chopped
1 tbsp
2/3 cups, cubed
178
Wash and chop the
Spread the chosen dip on the
17
day
sliced bread and top with the
BREAKFAST
5 min
Sandwich with Seeds
seeds. Serve and enjoy!
30 min 1 hour after
waking up
fruits and leafy greens.
SNACK 1
Fruit Salad with Seeds
Combine fruits, leafy
greens, and sprinkle
2-4 hours
after
breakfast
seeds on top in a
bowl.
+
+
+
+
WHOLE GRAIN BREAD
RICOTTA CHEESE
ARUGULA LEAVES
PEAR
SUNFLOWER SEEDS
1 tbsp
3 slices
4.5 tbsp
handfuls
1 medium
1.5 tbsp
In a serving bowl
+
+
SNACK 2
combine all
Legume Salad
with favorite spices,
ingredients, season
and enjoy!
SUNFLOWER SEEDS
BROWN BREAD
CREAM CHEESE, 15% FAT
1 tbsp
3 slices
4.5 tbsp
+
179
+
+
SESAME SEEDS
MULTIGRAIN BREAD
VEGETABLE DIP, YOGURT BASED
1 tbsp
3 slices
4.5 tbsp
2-4 hours
after
lunch
Choose one from the column
PUMPKIN SEEDS
+
ARUGULA LEAVES
KIDNEY BEANS, CANNED
FETA CHEESE
handfuls
1/2 cups
2.5 tbsp, crumbled
180
LUNCH
17
day
20 min
Porridge with Eggs
2-4 hours
after snack 1
1. Cook the grain in boiling water
according to package directions.
2. Meanwhile, chop onions and
+
+
+
+
WILD RICE, DRY
EGG
OLIVE OIL
WHITE MUSHROOMS
WHITE ONION
6 tbsp
3 small
1 tsp
4.5oz/130g, chopped
2.5 tbsp, chopped
mushrooms. Heat a large frying pan
on medium heat, add oil, onions, and
a pinch of salt. Fry slowly, stirring once
in a while. Once your onions look
mushrooms and sauté them for 5
minutes, season with salt and ground
+
black pepper.
+
+
+
3. Boil the egg/eggs: for 4-6 minutes if
the runny yolk is desired or 6-8
minutes for hard-boiled eggs. Peel the
egg/eggs.
For quail eggs option: boil for 2
LONG-GRAIN RICE, DRY
QUAIL EGG
CANOLA OIL
SHIITAKE MUSHROOMS
RED ONION
6 tbsp
9 medium
1 tsp
6 mushrooms, sliced
2.5 tbsp, chopped
minutes to a soft boil, and just over
Choose one from the column
wilted and darker in color, add
that for hard-boiled.
4. Place the porridge in a bowl. Top
with the remaining ingredients. Enjoy!
Suggested seasoning: salt (a pinch),
ground black pepper (a pinch).
181
+
+
+
+
BROWN RICE, DRY
DUCK EGG
VEGETABLE OIL
PORTOBELLO MUSHROOMS
YELLOW ONION
6 tbsp
1 large
1 tsp
2 mushroom caps, sliced
2.5 tbsp, chopped
182
DINNER
17
day
20 min
Sauteed Mushrooms
with Meat
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Cook the grain according to the
package directions, drain.
2. Heat the oil in a medium skillet over
+
+
+
+
WHITE MUSHROOMS
BEEF, LEAN, GROUND
OLIVE OIL
WILD RICE, DRY
BUTTERNUT SQUASH
4oz/110g, chopped
2oz/60g
1/2 tbsp
3 tbsp
4oz/110g, grated
medium heat. Add the ground meat,
mushrooms, a pinch of salt, and
ground black pepper and toss to coat.
Let the meat and mushrooms cook,
3. Then stirring only occasionally, until
soft and well-browned, 5 to 8 more
+
minutes depending on the size of your
+
+
+
mushrooms.
4. Turn the heat to low, stir in the
chopped vegetables and cook for
5-10 minutes more. Turn off the heat
and sprinkle with fresh herbs (if
SHIITAKE MUSHROOMS
BEEF, GROUND
RAPESEED OIL
BARLEY, DRY
CARROT
2 cups, chopped
2oz/60g
1/2 tbsp
3 tbsp
2 medium, grated
desire). Serve with the cooked grain.
Choose one from the column
without stirring, for 5 minutes.
Enjoy!
Suggested seasoning: salt (a pinch),
ground black pepper (a pinch).
+
183
+
+
+
PORTOBELLO MUSHROOMS
GROUND PORK, RAW
SESAME OIL
BUCKWHEAT, DRY
PUMPKIN
2 mushroom caps, chopped
2oz/60g
1/2 tbsp
3 tbsp
8oz/220g, grated
184
Put all ingredients in a
Mix quinoa with milk, let it sit
18
day
overnight in the fridge. Warm
BREAKFAST
10 min
Overnight Porridge
up the porridge in the
morning, and top it with fruit.
30 min 1 hour after
waking up
blender and blend
SNACK 1
Berry Smoothie
until smooth (feel free
to use frozen berries).
2-4 hours
after
breakfast
Pour into a glass and
enjoy!
+
+
+
+
SOY MILK, UNSWEETENED
PEAR
STRAWBERRIES
CHIA SEEDS
SOY MILK
7 tbsp
1.5 cups
1 large, chopped
1 cup
2 tsp
2/3 cups
Make an avocado or
+
+
WHITE QUINOA, DRY
ALMOND MILK, UNSWEETENED
MANGO
7 tbsp
1.5 cups
6.5oz/185g, sliced
+
185
SNACK 2
guacamole toast and
Broth with Toast
hot broth. Enjoy!
+
serve together with
+
RAINBOW QUINOA, DRY
OAT MILK, UNSWEETENED
PEACH
7 tbsp
2/3 cups
2 small, sliced
2-4 hours
after
lunch
Choose one from the column
RED QUINOA, DRY
+
BEEF BROTH
WHOLE GRAIN BREAD
AVOCADO
1.5 cups
2 slices, thin
2.5 tbsp, mashed
186
LUNCH
18
day
30 min
Pasta with Poultry and
Vegetables
2-4 hours
after snack 1
1. Cook the pasta according to the
package directions.
2. Chop the poultry into small pieces.
+
+
+
+
CHICKEN BREAST, RAW
BLACK SESAME SEEDS
CANOLA OIL
WHOLE GRAIN PASTA, DRY
CHERRY TOMATO
3oz/85g
1 tbsp
2 tsp
3oz/85g
5 medium
3. Heat the oil in a medium saucepan
over medium heat. Add poultry. Cook
on both sides until browned.
4. Wash and chop chosen vegetables.
from the heat, add vegetables, and
mix well.
+
6. Drain cooked pasta and mix it with
+
+
+
poultry and vegetables.
7. Serve on the plate and season with
favorite spices. Sprinkle with seeds on
top and enjoy!
TURKEY BREAST, RAW
SESAME SEEDS
OLIVE OIL
BUCKWHEAT PASTA, DRY
TOMATO
3oz/85g
1 tbsp
2 tsp
3oz/85g
1 small
+
+
+
TURKEY, LIGHT MEAT, WITHOUT
SEED MIX
VEGETABLE OIL
WHOLE GRAIN LINGUINE PASTA,
RED BELL PEPPER
SKIN
1 tbsp
2 tsp
DRY
1/2 medium
2.5oz/70g
187
+
Choose one from the column
5. When the poultry is ready, remove it
3oz/85g
188
DINNER
18
day
20 min
Vegetable Pancakes
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Grate chosen vegetables, and place
them in a large bowl.
2. Add flour, crack in the egg/s, and
+
+
+
+
OAT FLOUR
EGG
ZUCCHINI
CARROT
GREEK YOGURT, 4% FAT
6 tbsp
2 medium
1 medium
3 medium
2 tbsp
add seasoning of your choice. Mix
well.
3. Heat a large skillet over medium
heat and add cooking oil to the pan.
the skillet to form pancakes. Cook for
about 2 minutes on each side until
+
golden brown. Serve with yogurt.
+
+
+
Enjoy!
WHOLE WHEAT FLOUR
QUAIL EGG
SUMMER SQUASH
SWEET POTATO, RAW
COCONUT YOGURT,
6 tbsp
8 medium
1 medium
1 small
UNSWEETENED
1 tbsp
+
+
+
Choose one from the column
4. Using a tablespoon add batter into
+
BUCKWHEAT FLOUR
DUCK EGG
PUMPKIN
POTATO, RAW
GREEK YOGURT, 0% FAT,
6 tbsp
1 medium
1 cup, grated
1 small
LACTOSE-FREE
2 tbsp
189
190
Hit Your
Weight
Loss
Plateau?
At this point, it’s totally normal if you are
experiencing something called the “weight loss
plateau.”
WHAT’S THAT?
Well, if it seems like you’re strictly following
your meal plan and working out regularly but the
numbers on your scales have stopped dropping,
then that means you’ve hit your weight loss plateau.
Sounds pretty frustrating, right?
If that has happened to you, our first guess is that
you’re not measuring the ingredients you use.
Correct us if we’re wrong, but that’s a very common
dieting mistake that we simply need to mention in
case you’re having trouble recognizing it.
Don’t forget to check the exact ingredient’s
weight in the Conversion Chart at the back
of our book.
Let’s say it’s time for a snack and according to your
meal plan you’re supposed to have 20g/0.7oz of
191
almonds, which equals 116kcal.
That makes about 14 nuts. But if
you simply take a handful without
measuring it, you might end up
consuming 300kcal, which is not
exactly what a snack should look
like. The same thing can happen
with other nuts, grains, and fruit.
Even if you are eating super
healthy foods but are not
reaching calorie deficiency, you
won’t be able to lose weight.
Hit Your Weight Loss Plateau?
First of all, congrats – you’re more than halfway
through!
If you are measuring your
ingredients but still can’t lose
weight, chances are that you
need to either increase your
physical activity or decrease the
number of calories you eat. The
weight loss program we created
for you should ensure both of
these things, but whether you
follow it correctly is totally up
to you. So, do yourself a favor –
measure your ingredients, strictly
follow your weight loss plan,
and soon you’ll be celebrating
groundbreaking results!
192
Serve yogurt with
Add cheese on the bread
19
day
and top the sandwich with
BREAKFAST
5 min
Sandwich with Cheese and
chosen fish. Enjoy!
Fish
+
30 min 1 hour after
waking up
sliced fruit and enjoy!
SNACK 1
Yogurt with Fruit
2-4 hours
after
breakfast
+
+
SALMON FILLET, SMOKED
RICOTTA CHEESE
GREEK YOGURT, 4% FAT
KIWI FRUIT
3 slices
3.5oz/100g
4.5 tbsp
1 cup
1 medium
Chop vegetables into
+
+
RICE BREAD
TUNA, CANNED, WITHOUT OIL
CREAM CHEESE, 15% FAT
3 slices
3oz/85g, crumbled
4 tbsp
+
193
SNACK 2
desired shapes and
Guacamole Snack
Enjoy!
+
serve with guacamole.
+
BUCKWHEAT BREAD
LOX, SALTED SALMON
MOZZARELLA CHEESE, PART SKIM
3 slices
3.5oz/100g
1.5oz/45g, sliced
2-4 hours
after
lunch
Choose one from the column
WHOLE GRAIN BREAD
+
COURGETTE
CELERY
GUACAMOLE
1 small
1 cup, chopped
3 tbsp
194
LUNCH
19
day
20 min
Poultry with Grain
2-4 hours
after snack 1
1. Cook the grain according to the
package directions.
2. Heat the pan with oil, add chopped
+
+
+
+
CHICKEN BREAST, RAW
WHITE QUINOA, DRY
EGGPLANT
TOFU
OLIVE OIL
3oz/85g
6 tbsp
4.5oz/130g, chopped
2.5oz/70g, cubed
2 tsp
salted poultry, vegetables, tofu,
seasoning, and cook for about 5-7
minutes.
3. Serve with cooked grain and enjoy.
ground black pepper (a pinch), curry
+
powder (1/2 tsp).
+
+
+
TURKEY BREAST, RAW
BULGUR, DRY
SUN-DRIED TOMATOES
ORGANIC EXTRA-FIRM TOFU
CANOLA OIL
3.5oz/100g
6 tbsp
8 pieces
2oz/60g, cubed
2 tsp
+
+
+
Choose one from the column
Suggested seasoning: salt (a pinch),
+
TURKEY, LIGHT MEAT, WITHOUT
BROWN RICE, DRY
GREEN OLIVES
ORGANIC TOFU, SMOKED
COCONUT OIL
SKIN
5 tbsp
2 tbsp
1.5oz/40g, cubed
2 tsp
2.5oz/70g
195
196
DINNER
19
day
10 min
Omelette
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Heat a small non-stick frying pan.
2. Meanwhile, beat the egg/eggs with
the herbs of your choice, freshly
+
+
+
EGG
CUCUMBER
BLACK OLIVES
RICE BREAD
3 small
1 medium
1/2 cups
2 slices
ground black pepper, and a pinch of
salt in a small bowl.
3. Pour the egg mixture into the pan
and stir gently with a wooden spoon
the pan moves. Stop stirring when it's
nearly cooked to allow it to set into an
+
omelet.
+
+
4. Serve with chopped vegetables and
bread aside. Enjoy!
Suggested seasoning: dried
basil/parsley/rosemary (a pinch),
QUAIL EGG
TOMATO
AVOCADO
BUCKWHEAT BREAD
10 medium
1 medium
2oz/55g, sliced
2 slices, thick
ground black pepper (a pinch), salt (a
Choose one from the column
so the mixture that sets on the base of
pinch).
+
197
+
+
DUCK EGG
CHERRY TOMATO
GREEN OLIVES
WHOLE GRAIN BREAD
2 small
1 cup, halved
1/3 cups
2 slices
198
Smear the tortilla with
Spread the cheese on the
20
day
BREAKFAST
5 min
Bagel with Ham
sliced bagel and top it with
sliced ham (add some leafy
greens if desired).
+
30 min 1 hour after
waking up
nut butter, add
SNACK 1
chopped fruit and
Sweet Tortilla Wrap
wrap the tortilla.
+
+
2-4 hours
after
breakfast
+
WHOLE WHEAT BAGEL
CREAM CHEESE SPREAD, 34% FAT
CORN TORTILLA
PEANUT BUTTER
GREEN GRAPES
3oz/85g
1 medium
1.5 tbsp
1 medium
1/2 tbsp
2/3 cups
Cut the vegetables
+
+
SNACK 2
into thin pieces, if
Vegetable Snack with Dip
with the dip aside.
needed, and serve
Enjoy!
HAM
PUMPERNICKEL BAGEL
CREAM CHEESE, 34% FAT
2oz/60g
1 medium
1.5 tbsp
+
199
+
2-4 hours
after
lunch
Choose one from the column
TURKEY HAM
+
PORK LOIN HAM
MULTIGRAIN BAGEL
RICOTTA CHEESE
2oz/60g
1 medium
3 tbsp
HUMMUS
BABY CARROTS
2 tbsp
1.5 cups
200
LUNCH
20
day
20 min
Fish with Vegetables
2-4 hours
after snack 1
1. Cook the grain according to the
package directions.
2. Meanwhile, mix a pinch of salt,
+
+
+
COD FILLET, RAW
WHITE QUINOA, DRY
RADISH
OLIVE OIL
5.5oz/155g
1/2 cups
1.5 cups
1 tbsp
ground black pepper, and sprinkle
over fish.
3. Heat the oil in a medium skillet over
medium heat. Add fish fillet and cook
4. Serve with cooked grain and
chopped vegetables. Enjoy!
+
+
+
Suggested seasoning: salt (a pinch),
ground black pepper (a pinch).
HADDOCK, RAW
BULGUR, DRY
CUCUMBER
CANOLA OIL
5oz/140g
1/2 cups
2 medium
1 tbsp
+
201
+
Choose one from the column
for about 3-4 minutes per side.
+
HAKE, SKINLESS, RAW
BROWN RICE, DRY
RED BELL PEPPER
COCONUT OIL
4oz/110g
6 tbsp
1 large
1 tbsp
202
DINNER
20
day
30 min
Rice Pilaf
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Heat the oil in a medium pot over
medium heat. Cook the sliced meat
for about 2-3 minutes, then add rice
+
+
+
+
BROWN RICE, DRY
VEGETABLE BROTH
ZUCCHINI
CORN OIL
TURKEY BREAST, RAW
4.5 tbsp
1.5 cups
2oz/60g, chopped
1 tsp
5oz/140g
and chopped vegetables. Cook for a
few minutes. Stir frequently.
2. Pour the chosen broth into the
same pot and bring to a boil. Add
herbs and spices.
3. Reduce heat to low and cover.
+
Simmer until rice is tender and fluffy. If
+
+
+
needed, add more broth/water to
make sure that rice does not boil dry.
4. Mix in some chopped fresh herbs of
your choice (if desired) and serve.
Enjoy!
LONG-GRAIN RICE, DRY
BEEF BROTH, REDUCED SODIUM
CARROT
CANOLA OIL
CHICKEN BREAST, SKINLESS,
4.5 tbsp
1.5 cups
1 small, grated
1 tsp
BONELESS
3.5oz/100g
Choose one from the column
suggested seasoning, or your favorite
Suggested seasoning: minced garlic
(1 clove), a bay leaf, dried parsley (1
tbsp), oregano (1/2 tsp), thyme (1/2
tsp), red pepper flakes (1/2 tsp), salt,
and ground black pepper to taste.
+
203
+
+
+
BASMATI RICE, DRY
TURKEY BROTH
YELLOW ONION
OLIVE OIL
DUCK, MEAT AND SKIN, RAW
4.5 tbsp
1.5 cups
1.5 tbsp, chopped
1 tsp
3oz/85g
204
Cook sliced tofu in a
Cook the grain according to
21
day
package directions. Top
BREAKFAST
10 min
Oatmeal with Berries and
Nuts
porridge with chosen berries
(feel free to use frozen
30 min 1 hour after
waking up
pan with some water
SNACK 1
Sandwich with Tofu
(5-10 minutes). Top
2-4 hours
after
breakfast
the bread with tofu
berries) and nuts.
+
and desired seasoning
and leafy greens.
+
+
+
STRAWBERRIES
ALMONDS
TOFU
SPINACH
WHOLE GRAIN BREAD
3/4 cups
1 cup, sliced
1.5 tbsp
3oz/85g
handfuls
1 slice, thick
Combine chopped
+
+
SNACK 2
leafy greens,
Salad with Ham
ham in a bowl.
vegetables, and sliced
Sprinkle with your
OATS, DRY
RASPBERRIES
PEANUTS
3/4 cups
1 cup
1.5 tbsp
+
205
favorite seasoning.
+
+
OATMEAL, DRY
BLUEBERRIES
HAZELNUTS
3/4 cups
3/4 cups
1.5 tbsp
2-4 hours
after
lunch
Choose one from the column
ROLLED OATS, DRY
+
TURKEY HAM
SPINACH
GRAPE TOMATO
4oz/110g, sliced
1 cup
7 medium
206
LUNCH
21
day
20 min
Lentils with Vegetables
2-4 hours
after snack 1
1. Cook the lentils according to the
package directions.
2. Heat the oil in a saucepan over
+
+
+
+
RED LENTILS, DRY
CAULIFLOWER
OLIVE OIL
CABBAGE
LEEK
1/2 cups
1.5 cups, chopped
1 tbsp
5.5oz/155g, chopped
3 tbsp, chopped
medium heat and cook vegetables
until tender, stirring occasionally.
3. Add the cooked lentils to the pan,
season with some salt, ground black
cook for a few more minutes, while
stirring.
+
4. Serve in a bowl and enjoy!
+
+
+
Suggested seasoning: salt (a pinch),
ground black pepper (a pinch).
BLACK LENTILS, DRY
BRUSSELS SPROUTS
CANOLA OIL
RED CABBAGE
WHITE ONION
6.5 tbsp
6 medium, chopped
1 tbsp
5oz/140g, chopped
3 tbsp, chopped
+
207
+
+
Choose one from the column
pepper, herbs of your choice, and
+
GREEN LENTILS, DRY
BUTTERNUT SQUASH
SUNFLOWER OIL
BROCCOLI
GARLIC
1/2 cups
4oz/1100g, chopped
1 tbsp
4oz/110g, chopped
3 cloves
208
DINNER
21
day
30 min
Stuffed Zucchini /
Squash
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Preheat the oven to 350°F/175°C.
Place baking paper in a baking pan.
2. Trim the tops off zucchini/squash
+
and scoop out the inside. Place the
zucchini/squash into the prepared
+
+
+
pan.
3. Prepare the chosen grain according
4. Heat oil in a large skillet over
SUMMER SQUASH
TOMATO
GROUND CHICKEN BREAST, RAW
WHITE QUINOA, DRY
OLIVE OIL
1 medium
1 small
5oz/140g
4 tbsp
1/2 tbsp
medium-high heat, add chosen
chopped vegetables, ground meat,
and cook until browned.
5. Remove from the heat and stir in
cooked grain, a pinch of salt and
ground black pepper, and your
favorite seasoning.
+
6. Spoon mixture into zucchini/squash
until full.
+
+
+
Choose one from the column
to the packaging instructions.
7. Bake in the preheated oven for
about 15 minutes.
8. Sprinkle with fresh chopped herbs
of your choice, serve and enjoy!
ZUCCHINI
CARROT
TURKEY BREAST MINCE
BROWN RICE, DRY
VEGETABLE OIL
2 small
1 large, grated
4oz/110g
3.5 tbsp
1/2 tbsp
Suggested seasoning: salt (a pinch),
ground black pepper (a pinch).
209
210
Serve yogurt with
Boil the egg/eggs around
22
day
7-10 minutes (or 2-3 minutes
BREAKFAST
5 min
Boiled Egg with Bread
for quail eggs). Serve with
bread and vegetables.
+
30 min 1 hour after
waking up
sliced fruit and enjoy!
SNACK 1
Yogurt with Fruit
2-4 hours
after
breakfast
+
+
BELL PEPPER
WHOLE GRAIN BREAD
GREEK YOGURT, 4% FAT
MANGO
3 large
1 medium
3 slices
1 cup
2oz/60g
Slice and combine
+
+
SNACK 2
ingredients in a
Veggies with Cheese
with desired spices
serving bowl, season
and herbs. Enjoy!
QUAIL EGG
CUCUMBER
BREAD, GLUTEN-FREE
12 medium
2 small
3 slices
+
211
+
2-4 hours
after
lunch
Choose one from the column
EGG
+
DUCK EGG
CHERRY TOMATO
MULTIGRAIN BREAD
2 small
1 cup, halved
3 slices
TOMATO
FETA CHEESE
2 medium
1/3 cups
212
LUNCH
22
day
20 min
Pho with Poultry
2-4 hours
after snack 1
1. Heat the oil in a large pot over
medium heat. Add garlic, ginger, salt,
ground black pepper, and cinnamon,
+
+
+
+
CHICKEN BROTH
EGG NOODLES, DRY
GREEN BEANS, FROZEN
COCONUT OIL
TURKEY BREAST, RAW
1.5 cups
2oz/55g
4oz/110g
2.5 tsp
5oz/140g
cook for 1 minute. Stir in broth and
sliced meat, bring to a boil over high
heat. Reduce heat to medium and
simmer, partially covered, for 15
2. Meanwhile, cook noodles/pasta
according to package directions.
+
Drain.
+
+
+
3. Add the chosen chopped
vegetables to the broth. Simmer until
the vegetables are just heated
through, about 3 minutes, remove
from heat (adjust the soup consistency
VEGETABLE BROTH
SOBA NOODLES, DRY
SNAP PEAS
CANOLA OIL
CHICKEN BREAST, RAW
1.5 cups
2oz/55g
3oz/85g
2.5 tsp
5oz/140g
by pouring more broth or boiling
Choose one from the column
minutes.
water).
4. Ladle the soup over the
noodles/pasta. Top with basil leaves
(optional). Serve with a slice of lime
(optional). Enjoy!
+
Suggested seasoning: garlic (1 clove,
+
+
+
minced), grated ginger (1 tsp),
cinnamon (1/4 tsp), fresh basil leaves
(1 tbsp, chopped), lime (1 slice), salt (a
pinch), ground black pepper (a pinch).
213
TURKEY BROTH
PASTA, GLUTEN-FREE, CORN, DRY
GREEN PEAS, FROZEN
OLIVE OIL
CHICKEN THIGHS, MEAT ONLY
1.5 cups
2oz/55g
4.5 tbsp
2.5 tsp
3.5oz/100g
214
DINNER
22
day
20 min
Tortilla Wrap with Meat
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Heat the oil in a medium saucepan
over medium-high heat.
2. Add ground meat, chopped
+
+
+
+
CORN TORTILLA
BEEF, LEAN, GROUND
ZUCCHINI
CANOLA OIL
SWEET CORN, CANNED
2 large
3.5oz/100g
1/3 medium
1 tsp
1.5 tbsp
vegetables and suggested or
seasoning of your choice. Cook until
the meat is no longer pink and the
vegetables are tender.
cooked, stir in 2-3 tbsp of water and
simmer until thickened.
+
4. Wrap cooked meat and veggies
+
+
+
into tortilla and serve. Enjoy!
Suggested seasoning: chili powder (a
pinch), smoked paprika (a pinch),
cumin (a pinch), garlic powder (a
WHOLE GRAIN TORTILLA
GROUND PORK, RAW
RED BELL PEPPER
OLIVE OIL
CARROT
2 small
3oz/85g
1 small
1 tsp
1 small, grated
pinch), ground black pepper (a pinch),
Choose one from the column
3. Once the meat is almost fully
salt (a pinch).
+
215
+
+
+
TORTILLA, LOW-CARB
GROUND CHICKEN, RAW
GREEN BELL PEPPER
CORN OIL
YELLOW ONION
2 small
4.5oz/130g
1 small
1 tsp
2 tbsp, chopped
216
Blend all listed
Cook the grain according to
23
day
the package directions. In a
BREAKFAST
20 min
Porridge with Cheese
serving bowl combine all
ingredients and enjoy!
30 min 1 hour after
waking up
ingredients together
SNACK 1
Fruit and Berry Smoothie
and your smoothie is
ready. Enjoy! Feel free
2-4 hours
after
breakfast
to use frozen berries
or fruits.
+
+
+
+
FETA CHEESE, FAT-FREE
CHIA SEEDS
STRAWBERRIES
SOY MILK
MANGO
6 tbsp
4.5 tbsp, crumbled
2 tbsp
3/4 cups
2/3 cups
2.5oz/70g
Add the spread onto
+
+
WHITE QUINOA, DRY
FETA CHEESE
SUNFLOWER SEEDS
6 tbsp
2 tbsp, crumbled
2.5 tbsp
+
217
SNACK 2
the rice cakes and top
Cake with Spread
Enjoy!
+
with the microgreens.
+
AMARANTH, DRY
PARMESAN CHEESE, GRATED
SEED MIX
6 tbsp
2.5 tbsp
2.5 tbsp
2-4 hours
after
lunch
Choose one from the column
RED QUINOA, DRY
+
BEAN SPROUTS
RICE CAKE
TOFU SPREAD
1/2 cups
3 cakes
2 tbsp
218
LUNCH
23
day
20 min
Pasta with Seafood
2-4 hours
after snack 1
1. Cook the pasta according to
package directions. Drain.
2. Meanwhile, heat oil in a large
+
+
+
+
RAINBOW TROUT, RAW
WHOLE GRAIN SPAGHETTI, DRY
RAPESEED OIL
ASPARAGUS
TOMATOES, CANNED
4oz/110g
2oz/60g
2.5 tsp
4.5oz/130g
2/3 cups
nonstick skillet over medium heat.
Add chopped vegetables and cook
until tender. Then add cleaned
seafood and cook for 5-8 minutes,
ground black pepper, and desired
herbs.
+
3. Add in the cooked pasta, chopped
+
+
+
parsley, heat through, and mix well.
Serve and enjoy!
Suggested seasoning: salt (a pinch),
ground black pepper (a pinch),
SHRIMP, RAW
WHOLE GRAIN PASTA, DRY
OLIVE OIL
EGGPLANT
SUN-DRIED TOMATOES
5.5oz/160g
2oz/60g
2.5 tsp
3oz/85g
6 pieces
chopped parsley (a pinch).
Choose one from the column
stirring occasionally. Season with salt,
NOTE (for gluten intolerant): pay
attention to the food labels due to the
possibility of cross-contact with gluten.
+
+
+
+
KING PRAWNS, RAW
WHOLE GRAIN LINGUINE PASTA,
VEGETABLE OIL
ZUCCHINI
CHERRY TOMATO
4.5oz/130g
DRY
2.5 tsp
1 small
1 cup, halved
2oz/60g
219
220
DINNER
23
day
10 min
Fried Egg with
Vegetables
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Heat half of the butter in a nonstick
skillet over medium-high heat until it
melts.
+
+
+
+
EGG
COCONUT BUTTER
BROCCOLI
WHOLE GRAIN BREAD
CHERRY TOMATO
3 small
1 tsp
1 cup
2 slices
1 cup, halved
2. Add the chosen chopped
vegetables in the skillet (leave fresh
vegetables for serving, if desired).
Cook them for 3-4 minutes. Stir while
skillet.
3. Heat another half of the butter.
+
Crack the egg/eggs into the skillet.
+
+
+
Reduce the heat to medium-low.
4. Cook until whites are completely set
and yolks begin to thicken but are not
hard.
5. Sprinkle with favorite spices and
QUAIL EGG
BUTTER
GREEN BEANS
BUCKWHEAT BREAD
TOMATO
10 medium
1 tsp
1.5 cups
2 slices
1 medium
serve with chosen bread. Enjoy!
+
221
+
+
Choose one from the column
cooking. Put them to a side of the
+
DUCK EGG
GHEE BUTTER
MUSHROOMS
SOURDOUGH BREAD
RED BELL PEPPER
2 small
1 tsp
7.5oz/210g
2 slices
1 small
222
Combine yogurt with
Place cheese and ham
24
day
between 2 slices of bread
BREAKFAST
10 min
Grilled Sandwich
and cook in a nonstick pan
until both sides are golden
30 min 1 hour after
waking up
sliced fruit and your
SNACK 1
Yogurt with Fruit
snack is ready. Enjoy!
2-4 hours
after
breakfast
brown.
+
+
+
WHOLE GRAIN BREAD TOAST
LIGHT CHEESE
PEACH
GREEK YOGURT, 4% FAT
3oz/85g, sliced
4 slices, thin
2oz/60g, sliced
1 large
3/4 cups
Combine all the
+
+
HAM
RYE BREAD TOAST
CHEDDAR CHEESE, LOW-FAT
1.5oz/45g, sliced
4 slices, thin
2oz/60g, sliced
+
223
SNACK 2
ingredients in a bowl,
Salad with Cheese
spices, and enjoy!
+
sprinkle with favorite
+
TURKEY HAM
WHOLE GRAIN BREAD
CREAM CHEESE, 15% FAT
2.5oz/70g, sliced
4 slices, thin
3 tbsp
2-4 hours
after
lunch
Choose one from the column
HAM DELI MEAT
+
BLACK OLIVES
FETA CHEESE
CHERRY TOMATO
3 tbsp
1/3 cups
5 medium, halved
224
LUNCH
24
day
20 min
Stuffed Peppers
2-4 hours
after snack 1
1. Preheat the oven to 180°C/350°F.
2. Cook the lentils according to the
package directions.
+
+
+
GROUND CHICKEN BREAST, RAW
RED LENTILS, DRY
BELL PEPPER
CHICKEN BROTH
6.5oz/180g
4.5 tbsp
3 medium
1.5 cups
3. Mix ground poultry, and suggested
or another seasoning of your choice in
a medium bowl.
4. Cut the tops off of the peppers and
Clean out the ribs and any seeds from
the inside of the peppers. Line the
+
peppers cut side up in a baking dish.
+
+
Set the tops off to the side.
5. Once the lentils are cooked and
cooled, stir them into the poultry
mixture and mix well.
6. Fill each pepper with the mixture
GROUND CHICKEN, RAW
LENTILS, DRY
RED BELL PEPPER
VEGETABLE BROTH
4oz/110g
4.5 tbsp
3 medium
1.5 cups
but do not pack the mixture in tightly.
Choose one from the column
cut out seed pod (save the tops).
Just gently fill to the top.
7. Place each pepper top back on to
the filled peppers, then pour the broth
into the bottom of the pan.
8. Bake until peppers are tender,
about 30-40 minutes.
+
+
+
Suggested seasoning: salt (to taste),
ground black pepper (a pinch), fresh
cilantro (1 tbsp, chopped), garlic (1
clove, minced).
225
GROUND TURKEY, LEAN
BLACK LENTILS, DRY
GREEN BELL PEPPER
TURKEY BROTH
3.5oz/100g
4 tbsp
3 medium
1.5 cups
226
DINNER
24
day
40 min
Pasta and Mushroom
Casserole
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Cook pasta according to the
package directions.
2. To a large skillet, add oil and cook
+
chopped mushrooms over medium
heat until light brown. Add your
+
+
+
favorite spices. Stir in chosen sauce.
3. Add the cooked pasta to the same
everything together.
CORN OIL
WHITE MUSHROOMS
WHOLE GRAIN PASTA, DRY
CHEDDAR CHEESE
MARINARA SAUCE
1/2 tbsp
5.5oz/155g
1/2 cups
3 tbsp, grated
3.5 tbsp
4. Meanwhile, preheat the oven to
175°C/350°F.
5. Transfer the mixture to a baking
dish. Sprinkle with cheese.
6. Bake the casserole in the oven for
15-20 minutes or until bubbly and
heated through. Enjoy!
+
+
+
+
OLIVE OIL
PORTOBELLO MUSHROOMS
BUCKWHEAT PASTA, DRY
CHEDDAR CHEESE, GRATED,
BECHAMEL SAUCE
1/2 tbsp
5.5oz/155g
1/2 cups
LACTOSE-FREE
3 tbsp
Choose one from the column
pan with mushrooms and mix
3 tbsp, grated
227
228
Top berries and fruits
Cook the grain and chopped
25
day
vegetables in water, drain.
BREAKFAST
20 min
Porridge with Vegetables
Place the porridge in a bowl,
season and top with the
30 min 1 hour after
waking up
with ricotta cheese
SNACK 1
Sweet Snack with Berries
berries or fruit pieces).
2-4 hours
after
breakfast
Enjoy!
chosen seeds.
+
(feel free to use frozen
+
+
+
BUCKWHEAT, DRY
GREEN BEANS
MANGO
RASPBERRIES
RICOTTA CHEESE
2.5 tbsp
1/2 cups
1.5 cups
3oz/85g
1/3 cups
4 tbsp
Choose one from the column
PUMPKIN SEEDS
Layer half of the
+
+
SNACK 2
tortilla with all
Cheese Quesadilla
over. Cook in a heated
ingredients and fold it
non-stick skillet until
CHIA SEEDS
CORNMEAL, DRY
BROCCOLI
2 tbsp
1/2 cups
1.5 cups
+
229
crispy.
+
+
HEMP SEEDS
AMARANTH, DRY
CAULIFLOWER
2 tbsp
6 tbsp
1.5 cups
2-4 hours
after
lunch
ARUGULA LEAVES
handfuls
+
MOZZARELLA CHEESE, WHOLE-
WHOLE GRAIN TORTILLA
MILK
1 large
3 tbsp, grated
230
LUNCH
25
day
20 min
Grain Bowl
2-4 hours
after snack 1
1. Cook the grain according to the
package instructions.
2. Preheat the oven to 425°F/220°C.
+
+
+
+
WILD RICE, DRY
CAULIFLOWER
ZUCCHINI
OLIVE OIL
CHICKEN BREAST, RAW
4.5 tbsp
5oz/140g, chopped
3/4 medium
2 tsp
5oz/140g
3. Season the poultry with salt and
ground black pepper. Add oil and
place the poultry and chopped or
sliced vegetables in a baking dish.
15-20 minutes.
5. Add cooked grain, poultry, and
+
vegetables on a serving plate. Add
+
+
+
your favorite spices and enjoy!
Suggested seasoning: salt (a pinch),
ground black pepper (a pinch).
BASMATI RICE, DRY
BROCCOLI
BELL PEPPER
SESAME OIL
TURKEY BREAST, RAW
4.5 tbsp
3oz/85g, chopped
1 small
2 tsp
5.5oz/155g
+
231
+
+
Choose one from the column
4. Bake until poultry is cooked, about
+
LONG-GRAIN RICE, DRY
CARROT
GREEN BEANS
CANOLA OIL
CHICKEN THIGHS, MEAT ONLY
4.5 tbsp
2 medium, grated
1/2 cups
2 tsp
3.5oz/100g
232
DINNER
25
day
30 min
Fish and Vegetable Stew
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Heat the oil in a large pan, add the
chopped vegetables and minced
garlic (optional). Cook for 5 minutes
+
+
+
+
TILAPIA FILLET, RAW
OLIVE OIL
BUCKWHEAT, DRY
CARROT
TURKEY BROTH
5.5oz/155g
1/2 tbsp
3.5 tbsp
2 medium
1 cup
until the ingredients start to soften.
Add chosen broth. Season with salt
and ground black pepper and bring to
a boil, add grain, then cover and
until the vegetables and grain are
tender and the sauce has thickened.
+
2. After vegetables have finished
+
+
+
simmering, add fish into the same pan
and cook for 5 more minutes or until
the fish is cooked (pour in some more
broth, if needed).
3. Serve fish stew with chopped
SALMON FILLET, RAW
CANOLA OIL
LONG-GRAIN RICE, DRY
ACORN SQUASH
VEGETABLE BROTH
3.5oz/100g
1/2 tbsp
2.5 tbsp
3oz/85g
1 cup
cilantro, if desired. Enjoy!
Choose one from the column
simmer on low heat for 15 minutes
Suggested seasoning: garlic (1 clove),
salt (a pinch), ground black pepper (a
pinch), fresh cilantro (1 tbsp,
chopped).
+
233
+
+
+
RAINBOW TROUT, RAW
VEGETABLE OIL
BARLEY, DRY
BUTTERNUT SQUASH
MUSHROOM BROTH
4oz/140g
1/2 tbsp
2.5 tbsp
3oz/85g
1 cup
234
Wash and slice fruits
Combine the yogurt with
26
day
other ingredients (feel free to
BREAKFAST
5 min
Yogurt with Side
use frozen berries or fruit
pieces). Enjoy!
+
30 min 1 hour after
waking up
and leafy greens, add
SNACK 1
Fruit and Cheese Salad
to a bowl and mix with
cheese. Enjoy!
+
+
2-4 hours
after
breakfast
+
GRANOLA, WITHOUT ADDED
GREEK YOGURT, 4% FAT
ARUGULA LEAVES
BLUE CHEESE
PEAR
1.5 cups, sliced
SUGAR
1.5 cups
1 cup
3.5 tbsp
1 medium
4 tbsp
Chop vegetables into
+
+
MANGO
BRAZIL NUTS
GREEK YOGURT, 0% FAT,
5oz/140g
5 nuts, chopped
LACTOSE-FREE
SNACK 2
desired shapes and
Guacamole Snack
Enjoy!
serve with guacamole.
2-4 hours
after
lunch
Choose one from the column
STRAWBERRIES
1.5 cups
+
235
+
+
PEACH
COCONUT
GREEK YOGURT, 0% FAT
2 small
1/2 cups, shredded
1.5 cups
+
GUACAMOLE
CUCUMBER
BABY CARROTS
3 tbsp
1 medium
9 medium
236
LUNCH
26
day
30 min
Quinoa Risotto
2-4 hours
after snack 1
1. Rinse and soak the quinoa before
cooking, this will help shorten the
cooking time.
+
+
+
+
CHICKEN BREAST, RAW
WHITE ONION
VEGETABLE BROTH
RED QUINOA, DRY
OLIVE OIL
4oz/110g
3.5 tbsp
1.5 cups
5 tbsp
1 tbsp
2. Heat the oil in a non-stick frying
pan, add the chopped onion and
minced garlic (optional) and cook for
about 1 minute. Add chopped poultry.
dried oregano and ground black
pepper, then mix well. After that add
+
broth, and bring everything to a boil
+
+
+
(adjust the consistency by pouring
more broth or boiling water). Turn
down the heat, add a lid, and simmer,
stirring regularly, for 15 minutes.
Remove the lid and continue
TURKEY BREAST, RAW
RED ONION
CHICKEN BROTH
WHITE QUINOA, DRY
CANOLA OIL
4.5oz/130g
3.5 tbsp
1 cup
5 tbsp
1 tbsp
simmering for around 10 minutes,
Choose one from the column
3. Stir in the quinoa, add a pinch of
until the liquid is absorbed and any
excess is boiled off.
4. The grain should be cooked but still
firm ('al dente').
5. Stir through the fresh basil, if
desired. Enjoy!
+
+
+
+
Suggested seasoning: garlic (1 clove),
dried oregano (a pinch), ground black
pepper (a pinch), fresh basil (few
leaves).
237
CHICKEN THIGHS, MEAT ONLY
YELLOW ONION
TURKEY BROTH
RAINBOW QUINOA, DRY
VEGETABLE OIL
3oz/85g
3.5 tbsp
1.5 cups
5 tbsp
1 tbsp
238
DINNER
26
day
20 min
Shrimp Salad
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Heat the oil in a non-stick pan over
medium-high heat.
2. Season the chosen seafood with a
+
+
+
+
ICEBERG LETTUCE
CUCUMBER
SUNFLOWER OIL
WHOLE GRAIN BREAD
SHRIMP, CANNED
1 cup, chopped
1/2 medium
1/2 tbsp
2 slices
7oz/200g
pinch of salt and add to the heated
pan along with minced garlic. Cook
for 2-4 minutes on each side (if
needed).
greens.
4. On a large plate, add leafy greens,
+
chopped vegetables, and prepared
+
+
+
seafood.
5. Drizzle some lemon juice over the
prepared salad and add your favorite
fresh herbs.
6. Serve with the chosen bread aside.
LETTUCE
CHERRY TOMATO
OLIVE OIL
BAGUETTE
SHRIMP, RAW
1 cup, chopped
6 medium
1/2 tbsp
2 slices
7oz/200g
Enjoy!
Choose one from the column
3. Wash and drain the chosen leafy
Suggested seasoning: garlic (1 clove),
salt (a pinch), lemon juice (1 tbsp),
fresh basil/parsley (few leaves).
+
239
+
+
+
SPINACH
BELL PEPPER
VEGETABLE OIL
MULTIGRAIN BREAD
KING PRAWNS, RAW
1 cup
1 small
1/2 tbsp
2 slices
6oz/170g
240
Cook sliced
Boil the porridge with the
27
day
milk (add more milk or
BREAKFAST
5 min
Porridge with Fruit
boiling water, if needed), top
it with sliced fruit, and enjoy!
30 min 1 hour after
waking up
mushrooms and
SNACK 1
Sautéed Mushrooms
vegetable with
oil/butter for 7-15
2-4 hours
after
breakfast
minutes over medium
heat. Enjoy!
+
+
+
+
COW'S MILK, 2% FAT
APPLE
PORTOBELLO MUSHROOMS
BUTTER, UNSALTED
GREEN BEANS
6.5 tbsp
3/4 cups
1 medium
4 caps
2 tsp
1 cup
Coat vegetables in oil
+
+
SNACK 2
and your favorite
Vegetable Fries
oven at 190°C/380°F
spices. Bake in the
for about 20 minutes.
OATS, DRY
OAT MILK
PEAR
3/4 cups
3/4 cups
1 medium
+
241
+
2-4 hours
after
lunch
Choose one from the column
WHITE QUINOA, DRY
+
AMARANTH, DRY
RICE MILK, UNSWEETENED
PEACH
6 tbsp
3/4 cups
2 small
OLIVE OIL
CARROT
3 tsp
2 medium
242
LUNCH
27
day
30 min
Stew with Meat
2-4 hours
after snack 1
1. Heat the oil in a large pan over
medium-high heat. Add grounded or
sliced meat, and cook until brown.
+
+
+
+
BEEF SHORT LOIN, LEAN, RAW
VEGETABLE OIL
SUMMER SQUASH
RED POTATO, RAW
WHITE QUINOA, DRY
4.5oz/130g
2 tsp
2/3 medium, chopped
1/4 cups, chopped
4 tbsp
2. Pour water into the pan (the amount
of water should be twice the amount
of grain) and add grain. Stir in a bit of
rosemary, parsley, salt, ground black
and spices.
3. Bring to a boil, then reduce the
+
heat, cover, and simmer for about 10
+
+
+
minutes. Pour some more water, if
needed.
4. Cut vegetables, add them to the
pan. Cover and simmer for about 20
minutes.
TURKEY BREAST, RAW
CANOLA OIL
CARROT
POTATO, RAW
BASMATI RICE, DRY
4oz/110g
2 tsp
2 small, grated
1/3 cups, chopped
4 tbsp
5. Serve in a bowl. Enjoy!
Choose one from the column
pepper, or any other desired herbs
Suggested seasoning: salt (a pinch),
ground black pepper (a pinch), dried
rosemary (1/2 tsp), fresh parsley (1/2
tbsp, chopped).
+
243
+
+
+
BEEF LOIN, LEAN, RAW
OLIVE OIL
CAULIFLOWER
NEW POTATO, RAW
WILD RICE, DRY
4.5oz/130g
2 tsp
4oz/110g, chopped
1/3 cups, chopped
4 tbsp
244
DINNER
27
day
5 min
Open Sandwich with
Soft Cheese
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Spread the chosen cheese on the
bread slices.
2. Put ham and chopped vegetable on
+
+
+
WHOLE GRAIN BREAD
SALAMI, REDUCED FAT, 9%
RADISH
RICOTTA CHEESE
3 slices
2oz/55g, sliced
5 medium
3.5 tbsp
top.
Garnish with some herbs and spices, if
desired, and enjoy!
black pepper (to taste), parsley (1 tsp,
chopped)
+
+
MULTIGRAIN BREAD
HAM
CUCUMBER
CREAM CHEESE, 15% FAT
3 slices
2oz/55g, sliced
1/2 small
3 tbsp
+
245
+
+
Choose one from the column
Suggested seasoning: salt and ground
+
WHOLE GRAIN BREAD TOAST
SERRANO HAM
CHERRY TOMATO
TOFU SPREAD
3 slices
2oz/55g, sliced
4 medium
3.5 tbsp
246
Spread the cream
Toast the sliced bagel, if
28
day
BREAKFAST
5 min
Bagel with Olives
desired. Spread the bagel
sides with hummus and top
with olives. Enjoy!
+
30 min 1 hour after
waking up
cheese on the
SNACK 1
Cake with Berries
cake/cakes. Top with
the berries. Enjoy!
+
+
2-4 hours
after
breakfast
+
BEET HUMMUS
BLACK OLIVES
RICE CAKE
CREAM CHEESE, 15% FAT
STRAWBERRIES
1 large
2 tbsp
4 tbsp
2 cakes
2.5 tbsp
2 medium, sliced
Choose your favorite
+
+
and enjoy!
Nuts
MULTIGRAIN BAGEL
HUMMUS
GREEN OLIVES
1 large
1.5 tbsp
3 tbsp
+
247
SNACK 2
2-4 hours
after
lunch
Choose one from the column
WHOLE WHEAT BAGEL
+
PUMPERNICKEL BAGEL
HUMMUS
KALAMATA OLIVES
1 large
1.5 tbsp
3 tbsp
ALMONDS
WALNUTS
CASHEW NUTS
16 nuts
1oz/30g
3.5 tbsp
248
LUNCH
28
day
30 min
Seafood Pasta with
Veggies
2-4 hours
after snack 1
1. Cook the pasta in boiling water
according to the package directions.
Drain and set aside.
+
+
+
+
WHOLE GRAIN SPAGHETTI, DRY
SHRIMP, CANNED
CAULIFLOWER
SOY MILK, UNSWEETENED
SESAME OIL
3oz/85g
3.5oz/100g
4oz/110g
3/4 cups
1/2 tbsp
2. Clean the chosen seafood. In a pan
or wok pan, heat the oil and saute
chopped vegetables, and seafood on
medium-high heat for 2-4 minutes.
your favorite seasoning, and milk.
Simmer until seafood is fully cooked
+
(about 4-5 minutes).
+
+
+
4. Add the cooked seafood over the
cooked pasta and mix through. Serve
with your favorite fresh herbs on the
top and enjoy!
WHOLE GRAIN PASTA, DRY
SHRIMP, RAW
BROCCOLI
ALMOND MILK, UNSWEETENED
OLIVE OIL
3oz/85g
4oz/110g
2.5oz/70g
1 cup
1/2 tbsp
Suggested seasoning: salt (a pinch),
Choose one from the column
3. To the same pan, add suggested or
ground black pepper (a pinch), garlic
powder (1/3 tsp).
+
249
+
+
+
BUCKWHEAT PASTA, DRY
JUMBO SHRIMP, STEAMED
BRUSSELS SPROUTS
COCONUT MILK, UNSWEETENED
VEGETABLE OIL
3oz/85g
3oz/85g
4 medium
2/3 cups
1/2 tbsp
250
DINNER
28
day
30 min
Rice Pilaf
2-4 hours after snack 2, but not
later than 3 hours before sleep
1. Heat the oil in a medium pot over
medium heat. Cook the sliced meat
for about 2-3 minutes, then add rice
+
+
+
+
BROWN RICE, DRY
ZUCCHINI
CANOLA OIL
TURKEY BREAST, RAW
VEGETABLE BROTH
4.5 tbsp
1/4 medium, grated
1 tsp
5oz/140g
1.5 cups
and chopped vegetables. Cook for a
few minutes. Stir frequently.
2. Pour the chosen broth into the
same pot and bring to a boil. Add
herbs and spices.
3. Reduce heat to low and cover.
+
Simmer until rice is tender and fluffy. If
+
+
+
needed, add more broth/water to
make sure that rice does not boil dry.
4. Mix in some chopped fresh herbs of
your choice (if desired) and serve.
Enjoy!
LONG-GRAIN RICE, DRY
CARROT
OLIVE OIL
CHICKEN BREAST, SKINLESS,
TURKEY BROTH
4.5 tbsp
1/2 small, grated
1 tsp
BONELESS
1.5 cups
3.5oz/100g
Choose one from the column
suggested seasoning, or your favorite
Suggested seasoning: minced garlic
(1 clove), a bay leaf, dried parsley (1
tbsp), oregano (1/2 tsp), thyme (1/2
tsp), red pepper flakes (1/2 tsp), salt,
and ground black pepper to taste.
+
251
+
+
+
BASMATI RICE, DRY
YELLOW ONION
CORN OIL
DUCK, MEAT AND SKIN, RAW
MUSHROOM BROTH
4.5 tbsp
1 tbsp, chopped
1 tsp
3oz/85g
1.5 cups
252
Getting
Back on
Track
That’s right. Even the strongest people have a breaking point. However, we are not here to
judge. There’s no point in asking you to write down all the sins you’ve committed. We all make
mistakes, so let’s make this quick and clear.
THE “I CHEATED FOR A DAY” SCENARIO
THE “I CHEATED FOR 2–3 DAYS” SCENARIO
Okay, let’s assume that something extraordinary happened in your life that made you deviate
from your healthy eating plan. Now ask yourself: how do YOU feel? Have you eaten a lot, like
REALLY A LOT, of junk food and feel like your progress has rolled back? If so, please read the
next part as if you’ve cheated for more than 3 days.
Did you eat healthy food but had some minor slips and failed to follow your plan? First of all,
relax. If you still have a positive feeling about continuing your diet, get yourself together and
continue it from the exact point where you lost control (for example, if you slipped on Day 18
and skipped the following few days, then go back to Day 18 and continue as normal).
If your positivity is slowly disappearing, do the same thing. Trust yourself and you’ll recover.
However, if you see that the moment is lost and all you can think about are candies and potato
chips for tomorrow’s breakfast, that’s a pity.
Read the next scenario.
THE “I CHEATED FOR MORE THAN 3 DAYS” SCENARIO
Don’t make it feel like your diet is having a bad romance with you. You treat it the wrong way
and it keeps coming back, naively offering the best it has to offer. Don’t feel like committing?
Then put your diet book away and stop breaking our hearts. Come back and start over when
you’re ready.
253
Getting Back on Track
Keep your head up, Warrior. Go ahead and continue your diet as normal. This slight slip won’t
make a huge difference, but you must learn from it. The rule is to get back on track straight away.
*Do note that due
to cheating and
changing your
nutrition plan, you
might not reach
your target weight
goal. Stay strong!
We hope that you
won’t need to visit
this page again.
254
Congratulations!
You’28-day
ve passed
the
test!
You should be SO proud of yourself - you sticked to the plan and knockeddown your inner critic. You’ve probably checked the scales a few times
during the past few weeks, but now it’s time to enter your final details (for
now!). Keep in mind that a lot can change in 28 days, but it doesn’t end
with the numbers on your scales. You’ve grown into a different person;
someone who’s strong, dedicated, and inspiring.
255
256
IT’S
DONE!
Let’s make this feeling last a lifetime
Doesn’t it feel marvelous? Now you are both physically
and mentally equipped not only to cope with social
pressure, but to enjoy the benefits of a healthy lifestyle.
Let’s never get back into the same trap of procrastination, insecurity, and self-loathing. Taking control of
your life feels amazing, and you have proved to YOURSELF that anything is possible. Never look back.
You can now enjoy the rest of
your life as a healthy person. But,
in order to make sure that you do,
read this final chapter.
Sit back, relax, and make yourself
a celebratory drink (optional of
course – we are not forcing you to
drink!). You deserve it.
IN CASE YOU ARE PRO-MARGARITA, HERE’S
A QUICK RECIPE:
It’s Done!
Tell everyone how freeing it is to kick those unhealthy
habits once and for all. How you lost weight is a
wonderful conversation starter, particularly when they
see how happy and cheerful you are.
Share your success story and tell
people how lovely it is to wake up in
the morning feeling healthy instead
of having trouble climbing the stairs.
S T R A W B E R R Y M A R G A R I TA
YOU’LL NEED:
5 strawberries, hulled
and cut in half
NUTRITION
Serving size: It’s only for you
Calories: Doesn’t matter right now
5-6 ice cubes
Total Fat: Zero
1.7oz/50ml mini bottle of tequila
Carbs: Nobody cares
2 shots of triple sec liqueur
Sugar: Enough to boost your mood
2tsp of sugar
A squeeze of fresh lime juice
A pinch of salt
257
Blend the strawberries, ice cubes, tequila,
and triple sec. Add the sugar, lime juice,
and salt in a blender. Blend, pour into a
salt-rimmed glass, and enjoy!
258
your final lessons
259
Your Final Lessons
Beyond
28 Days:
260
261
The best part about exercising
is that turning it into a habit is
unavoidable. Once you start, you
naturally become addicted. Your
body gets used to this new routine
and requires a constant increase
in the workout load. It’s the best
addiction you could possibly have.
Follow these tips and let it thrive!
2
THE IMPORTANCE OF
HYDRATION
Every diet book praises hydration
like it’s some sort of miracle.
You’re not stupid; you know how
important it is to drink the right
amount of water.
So, instead of nagging you about
it, we’ll give you some tips:
TURN YOUR WORKOUTS INTO A
MOOD-LIFTING TOOL.
TAKE CARE OF YOUR
SPORTSWEAR.
SNEAK IT INTO YOUR DAILY
ROUTINE
drink and you’ll be able to track
your hydration results.
Feeling down for no reason? Not
having a good day? A good workout
makes everything better. Your body
and mind will be grateful – we are
100% sure that it works.
Some people find working out
more pleasant if they dress in
sportswear. Set yourself a goal
and treat yourself to a new pair of
sneakers once you’ve reached it.
SET REMINDERS
TRACK YOUR RESULTS.
LISTEN TO MUSIC.
Just woke up? Drink a glass of
water before you even yawn! In a
hurry to leave the house? Take time
to drink a glass of water and watch
how this superpower helps you to
manage to be everywhere on time.
It takes only a few seconds of your
time, but the benefits are endless.
Get yourself a fitness tracker or
download an app that allows you
to follow your daily activity. Seeing
how many steps you walked and
marking your workouts as “done”
will keep you even more motivated.
No matter if you’re a hip-hop lover
or a dedicated rock fan, your most
preferable soundtrack is another
good way to make your workouts
more enjoyable.
Your Final Lessons
1
MAKING EXERCISE A PART OF
YOUR LIFE
If you keep forgetting to drink
enough water, set reminders on
your phone to make sure you stay
hydrated. Drinking enough water
will boost your memory and soon
you won’t need those reminders
anymore.
GET YOURSELF A NICE WATER
BOTTLE
ADD SOME FLAVOR
Looks good, feels good. Who
wouldn’t want to take a sip from a
brand new, fancy-looking bottle?
Even better, find a marked bottle
that shows the number of cups you
Lemon, grapefruit, mint leaves,
cucumber, and frozen berries are
the perfect options for flavoring
your water. Trick yourself into
drinking it for dessert.
262
directly influences your metabolism
SLEEPING HABITS
We spend approximately a third of
our lives sleeping. Why? Because
in order to function during waking
hours, our bodies need sleep.
Sleep and health are closely
connected. Poor sleep means poor
health, and poor health makes it
harder to sleep. It’s a full circle.
Not getting enough sleep could result in anxiety and stress. While we sleep, many necessary
functions take place that help our bodies in both physical recovery and repair, supporting
brain and cardiac function, body metabolism, our learning capabilities, mood, and memory.
What you may not consider, though, is that getting enough sleep also plays a major part in
successful weight loss. The amount of sleep you get directly influences your metabolism.
Those who are sleep deprived tend to weigh more and have more trouble losing weight than
those who get adequate rest, even if they follow the same diet. Lack of sleep makes you more
stressed out, which also leads to a lack of appetite control.
Sleep deprivation can make you crave sweet or salty foods. If that happens, it’s practically
impossible to say no to unhealthy treats. Moreover, sleep also has a large impact on your
physical performance. Your body and muscles need time to repair while you sleep so you can
push yourself harder the following day.
Keep a stable sleep
schedule. Try to get
up at the same time
every day.
Avoid
consuming
alcohol and
any other
fluids before
bedtime.
Get at least 7
hours of sleep.
FOLLOW THESE
8 SIMPLE TIPS TO
ESTABLISH HEALTHY
SLEEPING HABITS:
Don’t eat large meals
before bedtime. If you
get hungry at night, eat
a light, healthy snack or
drink a glass of water.
Limit exposure
to bright light
in the evening.
Avoid consuming
caffeine in
the evenings.
263
Keep your bedroom
quiet, relaxing,
and at a cool
temperature.
Your Final Lessons
3
The Amount of
Sleep You Get
Turn off electronic
devices at least
30 minutes before
bedtime.
264
4
THE IMPORTANCE OF
HOMEMADE FOOD
Since you’ve already entered the
world of healthy eating, spending
more time in the kitchen is
something you should definitely
get used to. We’re sure you’ll love
it. Get yourself some nice-looking
dishes and kitchen tools (bless
your kitchen scales), keep leveling
up your cooking skills, and finally
enjoy the appetizing smells coming
out of your oven more often.
WHY IS HOMEMADE FOOD SO IMPORTANT? LET’S SEE…
First of all, you know what’s on your plate. Cooking at home helps you reduce your
consumption of processed food and sugar. It makes you think about the ingredients you
use, the kind of nutritional value they have, and how much salt you add. Step by step, you are
turning into a thoughtful eater whose taste receptors are getting sharper and sharper.
Keep it up!
VEGETABLES
Almost half of your plate should
contain various colorful vegetables.
Choose a variety of colorful veggies.
HEALTHY OILS
Choose healthy vegetable oils
like olive, soy, corn, sunflower,
and others, and avoid partially
hydrogenated oils, which contain
unhealthy trans fats.
LEAN PROTEIN
To value this new habit even more, make it social. Isn’t it nice to get together with people for
a meal? Invite your family, friends, neighbors, coworkers – anyone! If you enjoy eating with
company, make your kitchen the coziest place for catching up (and be ready to share some
of your master chef recipes with your guests!).
Lean protein power – one-quarter
of your plate (e.g., poultry, beans).
Try to limit the amount of processed
meats.
WHOLE GRAINS
Go for whole grains on one-quarter
of your plate (whole wheat, barley,
buckwheat, quinoa, oats, brown rice,
and foods made with them, such as
whole wheat pasta).
265
Let’s focus on details for a bit.
In many cases, details are the
most important factor. Check the
visualization chart below and learn
how to make the perfect food plate.
If you are what you eat, you should
be developing a very colorful (but
also balanced) personality!
VEGETABLES
HEALTHY
OILS
Secondly, it saves you a ton of money. Cooking at home is definitely cheaper than eating
at restaurants, bars, or grabbing food at takeout spots. Plus, who knows if they serve fresh
food anyway? So, save your money, invest in high-quality nutritious products, and bring them
home.
5
MAKING THE PERFECT FOOD
PLATE
LEAN
PROTEIN
WHOLE
GRAINS
But sometimes you want less of
perfect. If you constantly overeat, it
tends to leave you feeling a bit tired
and sluggish, which can make it
harder to manage your weight. If you
feel full before finishing all the meal
you’ve prepared, don’t push yourself
and trust your body signals.
266
By now, you will know that snacks
(balanced and nutritious!) are also
a major part of a healthy daily
routine. We are sure that you can’t
imagine your day without snacking.
SO LET’S DISCUSS
ESSENTIAL RULES:
A
FEW
EVENING SNACK
SNACK TIME
Don’t forget that snack time is 2–4
hours after breakfast and lunch.
Don’t forget that your evening
snack should contain less sugar
and fewer carbohydrates.
7
If you’re experiencing food
cravings at night, brush your teeth
and go to bed earlier.
PORTION SIZES
Your snack portion should contain
approximately 170–185 calories.
HERE IS A QUICK LIST OF THE BEST SNACK OPTIONS THAT YOU CAN CHOOSE FROM:
•
Mixed nuts
•
Ricotta cheese with flax seeds and
•
Cucumber slices with hummus
•
Cherry tomatoes with mozzarella and
cinnamon
•
All kinds of fruit (for your evening snack,
fruits are limited to an apple and red
•
All kinds of berries
fresh basil
grapefruit)
•
•
•
•
Celery sticks with cream cheese
•
Kale chips
•
Dark chocolate and almonds
•
Vegetables with guacamole
almond milk
Greek yogurt and mixed berries
Apple slices with peanut butter
Chia seed pudding with berries and
(a suitable option for the first snack of the day)
•
All kinds of vegetables
•
Greek yogurt, soft cheese, and other milk
If you get cravings after workouts,
prepare your post-workout meal
before leaving for the gym. If it’s
ready when you get home, you
will most likely eat that instead of
a bag of potato chips. Reflect on
your goals – why is being healthy
important to YOU?
If you have cravings when you’re
stressed, try to avoid triggers. Every
time you feel the need to stress
eat, stop yourself and write down
what exactly triggered you. Soon
you’ll notice a pattern. Analyze this
tendency and try to avoid situations
that cause stress eating.
Don’t let your mind trick you ever again.
You might think that a piece of cake
is exactly what you need, but maybe
you’re just dehydrated and need a glass
of water. Notice your hunger patterns
and learn from them.
Food cravings are a major obstacle
for people trying to maintain a healthy
weight or for those who are switching to a
strict diet. If you’re having problems when
it comes to saying “no” to that creamy
piece of cake, follow these guidelines:
Don’t react to your cravings
immediately. You need to realize
that it’s totally fine to be hungry
once in a while. That “hunger” is
often just a passing craving if you
actually give it time to pass. Stay
patient and calm.
Your Final Lessons
6
PERFECT SNACKS
FOOD CRAVINGS AND SINS
Stay
busy.
There’s
usually
something you could be doing
(work assignments, household
chores, etc.) but are putting off.
If you feel like the cravings are
coming on strong, immerse
yourself in one of those tasks and
the craving will pass.
Drink more water. The next time
you’re “hungry,” drink an entire glass
of water and wait 10–15 minutes.
The result may surprise you!
products
267
268
1.
QUINOA instead of white rice
2.
COCONUT OIL instead of
vegetable oil or butter
3.
GREEK YOGHURT instead of
sour cream
4.
POPCORN instead of potato
chips
5.
ALMONDS instead of
croutons
6.
COCONUT FLOUR instead of
regular flour
7.
STEVIA OR HONEY instead
of sugar
8.
HIMALAYAN SALT instead of
table salt
9.
MUSTARD instead of mayo
10. ALMOND MILK instead of
regular milk
269
Even though you’ve reached the end of your
28-day healthy eating challenge, it’s important
to keep some of the healthy snacking and junk
food alternatives in mind. Eating clean all the
time might seem like too big of a challenge,
but sometimes, simply replacing some of
your unhealthy delicacies with much healthier
options can help in a big way.
When you’re hungry, you tend to reach for
what’s on hand. By keeping all those healthy
food swaps around, you’ll be setting yourself
up for nutritional success. In fact, some of these
healthy swaps are even more delicious and
flavorful than the ones you are replacing!
9
ALCOHOL CONSUMPTION
If you think that this chapter will consist of tips on
how to avoid drinking alcohol altogether, then
you’re wrong. We’ll show you how to consume it
and be SMART ABOUT IT.
For females, it is recommended to consume no
more than three units of alcohol per day.
So, what is this so-called unit?
ONE UNIT equals 9ml of pure alcohol. Turning
these numbers into casual drinks, that would be
250ml of light beer, 120ml of wine, or 25ml of
strong alcohol.
IF TODAY IS THE DAY FOR GRABBING SOME
DRINKS, HERE ARE SOME GREAT TIPS ON HOW TO
AVOID WEIGHT GAIN:
Making these small changes is
easy. The real trouble starts when
you’re craving something sweet.
Possibly the easiest way to manage
those would be to drink a hot cup
of tea with honey or have a glass
of 100% fruit juice. If that doesn’t
help, snack on fresh fruits, berries,
sweet veggies, peanut butter,
coconut flakes, or sugarless gum.
Eat before you drink. Have a healthy
meal before you start drinking and
you won’t be tempted to go for
less healthy options during your
night out.
Drink a glass of water between your
alcoholic drinks. This simple trick
will prevent you from becoming
dehydrated.
Your Final Lessons
8
SWEETS AND JUNK FOOD
Don’t mix alcohol. It’s NEVER a
good idea. No one will judge you
for skipping some of the drinking
games and shots. Pick your drink
and stick to it – you’ll be grateful in
the morning.
Bar hopping can lead to drinking
more than you intended. Don’t
rush. Enjoying some of your
favorite drinks at your own place is
even better.
Start small and soon you’ll be
making more great choices and
create healthy habits every day.
That’s a one-way road to a healthy
lifestyle!
270
What Is
a Unit?
LIGHT BEER (4%)
8.4OZ=107KCAL
250ML=107KCAL
STANDARD ALCOPOP (4%)
9.2OZ=171KCAL
270ML=171KCAL
CHAMPAGNE (12%)
2.5OZ=171KCAL
270ML=171KCAL
WHITE WINE (13%)
2.5OZ=76KCAL
75ML=76KCAL
RED WINE (13%)
2.5OZ=65KCAL
75ML=65KCAL
STANDARD WHISKEY (40%)
0.8OZ=58KCAL
20ML=58KCAL
CUBA LIBRE (13%)
5OZ=136KCAL
150ML=136KCAL
VODKA (40%)
0.8OZ=58KCAL
20ML=58KCAL
Your
Your
Cooking
Final Cheat
Lessons
Sheet
271
STANDARD CIDER (4.5%)
7.3OZ=118KCAL
220ML=118KCAL
272
cheat sheet
273
Your Cooking Cheat Sheet
Your
Cooking
274
How to Cook...
OVEN BAKED
P O U LT R Y:
PORK:
For tender beef, preheat your oven to 410°F/210°C and bake for 30
minutes. Lower the temperature to 285°F/140°C and continue cooking until the meat’s internal temperature reaches 160°F/ 70°C.
Preheat the oven to 375°F/190°C. Roast the pork in your oven for 20
minutes per pound. When done, remove it from the oven, cover it
loosely with foil, and let it rest for 15–20 minutes.
STEAMING
P O U LT R Y:
Your Cooking Cheat Sheet
BEEF:
Preheat the oven to 350–400°F/180–200°C and bake for 22–30
minutes. Be careful, some cuts of poultry are naturally lean, so if you
overcook them, they will come out dry.
Place the poultry in a pot fitted with a steamer basket over water.
Bring the water to boil and steam the chicken until the juices run
clear. This takes about 30 minutes.
OVEN BAKED
P O U LT R Y:
PORK:
275
Heat a frying pan on medium heat, add 1 tablespoon of oil, and cook
for 7–8 minutes (each side) or until golden brown.
Heat a frying pan on medium to medium-high heat, add 1 tablespoon of oil, and cook for approximately 20 minutes until the pork is
golden brown (don’t burn it!). After it’s done, rest the cooked meat
for 1–2 minutes (make sure no pink juice remains)
276
Healthy
Dressings &
Seasonings
THE CLASSIC LEMON AND OLIVE OIL DRESSING
INGREDIENTS:
You can add some delicious, low-fat creamy dressing to wraps or drizzle it over salads.
Instead of going for pre-packed options, always use fat-free natural yogurt. This homemade
dressing will be much lower in saturated fat than anything you’d find at the store.
INGREDIENTS:
•
•
•
•
•
4.4oz/125g of fat-free yogurt
½ cucumber, chopped roughly
1 teaspoon of lemon juice
1 clove of garlic
Freshly grounded pepper (to taste)
1 tablespoon of lemon juice
3 tablespoons of olive oil
Black pepper to taste
Whisk the ingredients together. Add pepper to taste and store in the
fridge. If you want to make the consistency thinner, you can also add
a teaspoon of water.
LIME AND CHILI DRESSING
This Mexican-inspired dressing is ridiculously easy to make and gives salads some spice.
INGREDIENTS:
Blend all the ingredients in a food processor or blender and store it
in the fridge. If you don’t have a processor or blender at home, then
you can simply chop the cucumber finely and mix the ingredients
together for a chunkier dressing or dip.
•
•
•
Squeezed juice of 1 lime
3 tablespoons of olive oil
1 deseeded red chili, finely chopped
Healthy Dressings & Seasonings
CREAMY CUCUMBER DRESSING
•
•
•
Mix all the ingredients together and store in the fridge.
CREAMY MINT DRESSING
SIMPLE BALSAMIC VINAIGRETTE
This low-fat mint dressing is delicious when served with beetroot and bean salads.
Balsamic vinegar is full of flavor, and olive oil is filled with unsaturated fats that, when consumed in moderation, are good for your heart.
INGREDIENTS:
•
•
1 tablespoon of balsamic vinegar
3 tablespoons of olive oil
Mix all the ingredients together, add pepper to taste, and store in the
fridge.
277
INGREDIENTS:
•
•
•
•
4.4oz/125g fat-free yogurt
1 teaspoon of lemon juice
1 clove of garlic
Freshly chopped mint (to taste)
Mix all the ingredients together, add pepper to taste, and store in the
fridge.
278
FRUITS
MEDIUM
LARGE
1 CUP, SLICED/
CHOPPED
INGREDIENT
1 CUP, SLICED/CHOPPED
1 TBSP
Apple
150g/5.5oz
180g/6.5oz
225g/8oz
115g/4oz
Dried Fruits
180g/6.5oz
15g/0.5oz
Apricots
20g/0.7oz
30g/1oz
45g/1.5oz
150g/5.5oz
Dried Apple
85g/3oz
-
Avocado
85g/3oz
115g/4oz
165g/6oz
180g/6.5oz
Dried Mango
140g/5oz
-
100g/3.5oz
115g/4oz
135g/5oz
150g/5.5oz
Dried Dates
150g/5.5oz
-
Grapefruit
195g/7oz
235g/8.5oz
325g/11.5oz
235g/8.5oz
Dried Berries
150g/5.5oz
15g/0.5oz
Mango
280g/10oz
335g/12oz
700g/25oz
180g/6.5oz
BERRIES
Oranges
100g/3.5oz
130g/4.5oz
185g/6.5oz
180g/6.5oz
Raspberries
115g/4oz
15g/0.5oz
Peach
130g/4.5oz
150g/5.5oz
175g/6oz
150g/5.5oz
Blueberries
150g/5.5oz
15g/0.5oz
Pears
150g/5.5oz
180g/6.5oz
230g/8oz
150g/5.5oz
-
900g/32oz
-
165g/6oz
Cherries
150g/5.5oz
15g/0.5oz
Kiwi
60g/2oz
70g/2.5oz
85g/3oz
180g/6.5oz
Grapes
150g/5.5oz
15g/0.5oz
Plum
70g/2.5oz
85g/3oz
100g/3.5oz
165g/6oz
Blackberries
150g/5.5oz
15g/0.5oz
Tangerine
75g/2.5oz
85g/3oz
115g/4oz
195g/7oz
28 days: perfect body’s DNA
Banana
Pineapple
INGREDIENT
SMALL
MEDIUM
LARGE
1 CUP, SLICED/
CHOPPED
1 TBSP
7g/0.2oz
12g/0.4oz
18g/0.6oz
180g/6.5oz
15g/0.5oz
1 CUP
1/2 CUP
1/3 CUP
1/4 CUP
1 TBSP
200g/7oz
100g/3.5oz
70g/2.5oz
45g/1.5oz
12g/0.4oz
Kidney Beans,
canned
185g/6.5oz
85g/3oz
60g/2oz
45g/1.5oz
11g/0.4oz
INGREDIENT
SMALL
MEDIUM
LARGE
1 CUP, SLICED/
CHOPPED
1 TBSP
Strawberries
Pomegranate
200g/7oz
255g/9oz
310g/11oz
180g/6.5oz
15g/0.5oz
LEGUMES
Olives
3g/0.1oz
5g/0.1oz
7g/0.2oz
130g/4.5oz
9g/0.3oz
INGREDIENT
GRAINS
INGREDIENT
Lentils
1 CUP
1/2 CUP
1/3 CUP
1/4 CUP
1 TBSP
195g/7oz
100g/3.5oz
60g/2oz
45g/1.5oz
13g/0.5oz
Navy Beans,
canned
240g/8.5oz
115g/4oz
85g/3oz
60g/2oz
-
Couscous
180g/6.5oz
85g/3oz
60g/2oz
45g/1.5oz
11g/0.4oz
240g/8.5oz
115g/4oz
85g/3oz
60g/2oz
15g/0.5oz
Sorghum
195g/7oz
100g/3.5oz
60g/2oz
45g/1.5oz
12g/0.4oz
White Beans,
canned
240g/8.5oz
115g/4oz
85g/3oz
60g/2oz
15g/0.5oz
Barley
200g/7oz
100g/3.5oz
60g/2oz
45g/1.5oz
10g/0.3oz
Black Beans,
canned
Chickpeas, canned
170g/6oz
85g/3oz
60g/2oz
45g/1.5oz
10g/0.4oz
Quinoa
170g/6oz
85g/3oz
55g/2oz
40g/1.5oz
11g/0.4oz
Chickpeas, dry
200g/7oz
100g/3.5oz
60g/2oz
45g/1.5oz
10g/0.4oz
Bulgur
180g/6.5oz
85g/3oz
55g/2oz
45g/1.5oz
8g/0.3oz
Green Peas
155g/5.5oz
85g/3oz
60g/2oz
45g/1.5oz
10g/0.4oz
Buckwheat
170g/6oz
85g/3oz
55g/2oz
40g/1.5oz
11g/0.4oz
Green Beans
130g/4.5oz
60g/2oz
45g/1.5oz
30g/1oz
-
Millet
170g/6oz
85g/3oz
55g/2oz
45g/1.5oz
11g/0.4oz
Snap Peas
155g/5.5oz
85g/3oz
60g/2oz
45g/1.5oz
-
Oats
85g/3oz
45g/1.5oz
30g/1oz
25g/1oz
10g/0.3oz
Edamame Beans
155g/5.5oz
85g/3oz
60g/2oz
45g/1.5oz
10g/0.4oz
Cornmeal
155g/5.5oz
85g/3oz
55g/2oz
40g/1.5oz
10g/0.3oz
170g/6oz
85g/3oz
60g/2oz
45g/1.5oz
10g/0.4oz
Amaranth
195g/7oz
100g/3.5oz
60g/2oz
45g/1.5oz
12g/0.4oz
Rice
Soybeans
Conversion Chart
SMALL
INGREDIENT
279
DRIED FRUITS
280
V E G E TA B L E S
MEDIUM
LARGE
1 CUP, SLICED/
CHOPPED
1 TBSP, CHOPPED
Okra
-
20g/0.7oz
-
155g/5.5oz
10g/0.3oz
-
Baby Corn
-
-
-
225g/8oz
14g/0.5oz
150g/5.5oz
10g/0.3oz
Sweet Corn
-
-
-
170g/6oz
10g/0.3oz
30g/1oz
150g/5.5oz
10g/0.3oz
Portobello Cap
-
50g/1.7oz
-
115g/4oz
8g/0.3oz
2g/0.1oz
-
55g/2oz
5g/0.2oz
Mushrooms
10g/0.4oz
18g/0.6oz
23g/0.8oz
85g/3oz
10g/0.3oz
155g/5.5oz
200g/7oz
280g/10oz
100g/3.5oz
7g/0.2oz
Lettuce
540g/19oz
625g/22oz
800g/28oz
70g/2.5oz
3g/0.1oz
10g/0.3oz
15g/0.5oz
20g/0.7oz
115g/4oz
7g/0.2oz
Iceberg Lettuce
325g/11.5oz
540g/19oz
755g/27oz
70g/2.5oz
4g/0.1oz
30g/1oz
45g/1.5oz
60g/2oz
150g/5.5oz
7g/0.2oz
Romaine Lettuce
-
-
-
50g/1.7oz
3g/0.1oz
130g/4.5oz
170g/6oz
250g/9oz
100g/3.5oz
7g/0.2oz
LEAFY GREENS
-
-
-
100g/3.5oz
6g/0.2oz
INGREDIENT
60g/2oz
100g/3.5oz
130g/4.5oz
225g/8oz
15g/0.5oz
Kale
100g/3.5oz
115g/4oz
185g/6.5oz
135g/4.5oz
9g/0.3oz
Spinach
200g/7oz
285g/10oz
370g/13oz
155g/5.5oz
10g/0.3oz
Arugula Leaves
(Rocket Salad)
Cauliflower
270g/9.5oz
575g/20oz
840g/29oz
130g/4.5oz
8g/0.3oz
Carrot
75g/2.5oz
100g/3.5oz
130g/4.5oz
155g/5.5oz
Baby Carrots
7g/0.2oz
10g/0.3oz
15g/0.5oz
Potatoes
170g/6oz
210g/7.5oz
Sweet Potatoes
60g/2oz
Cabbage
SMALL
MEDIUM
LARGE
1 CUP, SLICED/
CHOPPED
1 TBSP, CHOPPED
Tomatoes
90g/3oz
130g/4.5oz
185g/6.5oz
165g/6oz
10g/0.3oz
Tomatoes, canned
-
-
-
240g/8.5oz
Cherry Tomatoes
10g/0.3oz
15g/0.5oz
30g/1oz
Grape Tomatoes
10g/0.3oz
15g/0.5oz
-
Cucumber
Radish
Celery, stalk
28 days: perfect body’s DNA
Leek
Scallion
(Green Onions)
INGREDIENT
1 CUP, SLICED/CHOPPED
1 TBSP, CHOPPED
70g/2.5oz
8g/0.3oz
30g/1oz
2g/0.05oz
20g/0.7oz
2g/0.05oz
Spring Mix Salad
30g/1oz
2g/0.05oz
10g/0.3oz
Salad Greens
30g/1oz
2g/0.05oz
115g/4oz
10g/0.3oz
P L A N T- B A S E D P R O D U C T S
370g/13oz
155g/5.5oz
10g/0.3oz
115g/4oz
185g/6.5oz
130g/4.5oz
10g/0.3oz
800g/28oz
910g/32oz
1100g/39oz
85g/3oz
10g/0.3oz
Asparagus
11g/0.4oz
15g/0.5oz
20g/0.7oz
185g/6.5oz
11g/0.4oz
Pumpkin
905g/32oz
3630g/130oz
6800g/243oz
240g/8.5oz
15g/0.5oz
Acorn Squash
450g/16oz
675g/24oz
900g/32oz
200g/7oz
15g/0.5oz
Butternut Squash
420g/15oz
530g/19oz
675g/24oz
200g/7oz
15g/0.5oz
Summer Squash
185g/6.5oz
340g/12oz
515g/18oz
185g/6.5oz
15g/0.5oz
Zucchini
(Courgette)
185g/6.5oz
210g/7.5oz
325g/11.5oz
210g/7.5oz
13g/0.5oz
Brussel Sprouts
10g/0.3oz
20g/0.7oz
30g/1oz
155g/5.5oz
10g/0.3oz
Eggplant
430g/15oz
570g/20oz
680g/24oz
100g/3.5oz
6g/0.2oz
30g/1oz
50g/1.7oz
100g/3.5oz
170g/6oz
11g/0.4oz
Onion
Bell Pepper
Broccoli
Beet
INGREDIENT
Conversion Chart
SMALL
INGREDIENT
Sun-dried Tomatoes
281
V E G E TA B L E S A N D L E T T U C E
1 CUP
1/2 CUP
1/3 CUP
1/4 CUP
1 TBSP
1 TSP
Plant Based Milk
240g/8.5oz
120g/4.2oz
85g/3oz
60g/2oz
15g/0.5oz
5g/0.2oz
Tofu Cheese
240g/8.5oz
120g/4.2oz
85g/3oz
60g/2oz
15g/0.5oz
-
-
-
-
-
15g/0.5oz
5g/0.2oz
225g/8oz
115g/4oz
70g/2.5oz
60g/2oz
15g/0.5oz
-
Vegetable Broth
240g/8.5oz
120g/4.2oz
85g/3oz
60g/2oz
15g/0.5oz
5g/0.2oz
Mushroom Broth
240g/8.5oz
120g/4.2oz
85g/3oz
60g/2oz
15g/0.5oz
5g/0.2oz
Coconut Butter
Soy Yogurt
282
BAGELS/TORTILLAS/BREAD
INGREDIENT
FLOUR
1 MINI
1 SMALL
1 MEDIUM
1 LARGE
Bagel
45g/1.5oz
70g/2.5oz
100g/3.5oz
130g/4.5oz
Tortilla
-
30g/1oz
45g/1.5oz
60g/2oz
SLICE OF BREAD
1 THIN SLICE
1 SLICE
1 THICK SLICE
15g/0.5oz
30g/1oz
40g/1.5oz
Bread
NUTS
1/2 CUP
1/3 CUP
1/4 CUP
1 TBSP
110g/4oz
55g/2oz
35g/1.2oz
30g/1oz
7g/0.2oz
Coconut Flour
130g/4.5oz
65g/2.5oz
40g/1.5oz
30g/1oz
9g/0.3oz
Almond Flour
95g/3.5oz
45g/1.5oz
30g/1oz
25g/0.8oz
7g/0.2oz
Buckwheat Flour
120g/4oz
60g/2oz
40g/1.5oz
30g/1oz
8g/0.3oz
Oat Flour
90g/3oz
45g/1.5oz
30g/1oz
25g/0.8oz
7g/0.2oz
100g/3.5oz
50g/1.7oz
30g/1oz
25g/0.8oz
7g/0.2oz
Whole Wheat Flour
1 CUP
1/2 CUP
1/3 CUP
1/4 CUP
1 TBSP
1 PIECE
Cashews
140g/5oz
70g/2.5oz
45g/1.5oz
35g/1.2oz
9g/0.3oz
2g/0.06oz
Whole-grain Flour
110g/4oz
55g/2oz
35g/1.2oz
30g/1oz
8g/0.3oz
Almonds
140g/5oz
70g/2.5oz
45g/1.5oz
35g/1.2oz
9g/0.3oz
1g/0.04oz
Quinoa Flour
110g/4oz
55g/2oz
35g/1.2oz
30g/1oz
6g/0.2oz
Peanuts
140g/5oz
70g/2.5oz
45g/1.5oz
35g/1.2oz
9g/0.3oz
1g/0.04oz
Wholemeal Flour
115g/4oz
55g/2oz
35g/1.2oz
30g/1oz
8g/0.3oz
Walnuts
115g/4oz
60g/2oz
45g/1.5oz
30g/1oz
7g/0.2oz
4g/0.1oz
105g/3.5oz
50g/1.7oz
35g/1.2oz
25g/0.8oz
6g/0.2oz
Pistachios
130g/4.5oz
60g/2oz
45g/1.5oz
30g/1oz
8g/0.3oz
1g/0.04oz
Gluten-free Flour
140g/5oz
70g/2.5oz
45g/1.5oz
35g/1.2oz
10g/0.3oz
Hazelnuts
130g/4.5oz
60g/2oz
45g/1.5oz
30g/1oz
8g/0.3oz
2g/0.05oz
Rice Flour
140g/5oz
70g/2.5oz
45g/1.5oz
35g/1.2oz
10g/0.3oz
Pecans
100g/3.5oz
45g/1.5oz
35g/1.2oz
25g/0.8oz
7g/0.2oz
2g/0.05oz
Corn Flour
115g/4oz
55g/2oz
35g/1.2oz
30g/1oz
7g/0.2oz
Coconut
85g/3oz
45g/1.5oz
30g/1oz
21g/0.7oz
5g/0.2oz
-
Pine Nuts
140g/5oz
70g/2.5oz
45g/1.5oz
35g/1.2oz
8g/0.3oz
-
Nut Butter
255g/9oz
130g/4.5oz
85g/3oz
60g/2oz
15g/0.5oz
-
SEEDS
INGREDIENT
Spelt Flour
Rye Flour
PA S TA / N O O D L E S
INGREDIENT
1 CUP
1/2 CUP
1/3 CUP
1/4 CUP
Whole Grain Pasta
115g/4oz
60g/2oz
35g/1.2oz
30g/1oz
Gluten-free Pasta
140g/5oz
70g/2.5oz
45g/1.5oz
35g/1.2oz
Buckwheat Pasta
115g/4oz
60g/2oz
35g/1.2oz
30g/1oz
1 CUP
1/2 CUP
1/3 CUP
1/4 CUP
1 TBSP
1 TSP
130g/4.5oz
70g/2.5oz
45g/1.5oz
35g/1.2oz
8g/0.3oz
3g/0.1oz
Quinoa Pasta
140g/5oz
70g/2.5oz
45g/1.5oz
35g/1.2oz
Pumpkin Seeds
115g/4oz
60g/2oz
39g/1.4oz
35g/1.2oz
10g/0.4oz
3g/0.1oz
Red Lentil Pasta
(Gluten-free)
140g/5oz
70g/2.5oz
45g/1.5oz
35g/1.2oz
Sesame Seeds
130g/4.5oz
70g/2.5oz
45g/1.5oz
30g/1oz
9g/0.3oz
3g/0.1oz
Rice Noodles
170g/6oz
85g/3oz
55g/2oz
45g/1.5oz
Chia Seeds
185g/6.5oz
85g/3oz
60g/2oz
45g/1.5oz
12g/0.4oz
4g/0.1oz
Egg Noodles
155g/5.5oz
80g/2.8oz
45g/1.5oz
40g/1.4oz
Flaxseeds
170g/6oz
85g/3oz
60g/2oz
45g/1.5oz
10g/0.4oz
3g/0.1oz
Soba Noodles
115g/4oz
60g/2oz
35g/1.2oz
30g/1oz
Hemp Seeds
170g/6oz
85g/3oz
60g/2oz
45g/1.5oz
10g/0.4oz
3g/0.1oz
Mixed Seeds
140g/5oz
70g/2.5oz
45g/1.5oz
35g/1.2oz
8g/0.3oz
3g/0.1oz
Poppy Seeds
140g/5oz
70g/2.5oz
45g/1.5oz
35g/1.2oz
9g/0.3oz
3g/0.1oz
Sunflower Seed
Butter
255g/9oz
130g/4.5oz
85g/3oz
60g/2oz
15g/0.5oz
5g/0.2oz
Sunflower Seeds
283
1 CUP
Conversion Chart
28 days: perfect body’s DNA
INGREDIENT
INGREDIENT
284
G R O U N D M E AT
DAIRY PRODUCTS
INGREDIENT
1 CUP
INGREDIENT
1/3 CUP
1/4 CUP
1 TBSP
240g/8.5oz
120g/4.2oz
85g/3oz
60g/2oz
15g/0.5oz
115g/4oz
60g/2oz
38g/1.4oz
30g/1oz
7g/0.3oz
Mozzarella Cheese,
shredded
100g/3.5oz
45g/1.5oz
30g/1oz
25g/0.9oz
7g/0.3oz
Feta Cheese,
crumbled
155g/5.5oz
70g/2.5oz
45g/1.5oz
39g/1.4oz
10g/0.4oz
Parmesan
Cheese, grated
100g/3.5oz
45g/1.5oz
30g/1oz
25g/0.9oz
5g/0.2oz
Gouda Cheese,
grated
115g/4oz
55g/2oz
35g/1.2oz
30g/1oz
7g/0.2oz
140g/5oz
Milk
Turkey Breast, ground
140g/5oz
Pork, ground
140g/5oz
Cheddar Cheese,
grated
Beef, ground
155g/5.5oz
INGREDIENT
1 SMALL FILLET
1 MEDIUM FILLET
1 LARGE FILLET
Chicken Breast
85g/3oz
115g/4oz
170g/6oz
Turkey Breast
85g/3oz
115g/4oz
170g/6oz
Swiss Cheese,
grated
115g/4oz
60g/2oz
35g/1.2oz
30g/1oz
8g/0.3oz
Duck Breast
85g/3oz
115g/4oz
170g/6oz
Blue Cheese,
crumbled
140g/5oz
70g/2.5oz
45g/1.5oz
30g/1oz
8g/0.3oz
Salmon
115g/4oz
170g/6oz
225g/8oz
Ricotta Cheese
240g/8.5oz
115g/4oz
85g/3oz
60g/2oz
15g/0.5oz
Catfish
115g/4oz
170g/6oz
225g/8oz
Cream Cheese
225g/8oz
115g/4oz
75g/2.5oz
60g/2oz
15g/0.5oz
Cod
115g/4oz
170g/6oz
225g/8oz
Yogurt
225g/8oz
115g/4oz
70g/2.5oz
60g/2oz
15g/0.5oz
Haddock
115g/4oz
170g/6oz
225g/8oz
Sour Cream
225g/8oz
115g/4oz
70g/2.5oz
60g/2oz
12g/0.4oz
Tilapia
115g/4oz
170g/6oz
225g/8oz
Curd
115g/4oz
55g/2oz
35g/1.2oz
30g/1oz
10g/0.3oz
Cottage Cheese
225g/8oz
115g/4oz
70g/2.5oz
55g/2oz
15g/0.5oz
Butter
-
-
-
-
15g/0.5oz
Ghee Butter
-
-
-
-
15g/0.5oz
INGREDIENT
1 CUP
1 TBSP
Tuna, canned
225g/8oz
15g/0.5oz
325g/11.5oz
-
1 TBSP
1 TSP
15g/0.5oz
5g/0.2oz
Hummus
30g/1oz
10g/0.4oz
Guacamole
30g/1oz
10g/0.4oz
Soy Sauce
15g/0.5oz
5g/0.2oz
Tamari
15g/0.5oz
5g/0.2oz
Pesto Sauce
15g/0.5oz
5g/0.2oz
Chili Sauce
15g/0.5oz
5g/0.2oz
Tzatziki
15g/0.5oz
5g/0.2oz
Vegetable Dip
15g/0.5oz
5g/0.2oz
Shrimps
OIL, SAUCES AND DIPS
INGREDIENT
Oil
Conversion Chart
28 days: perfect body’s DNA
1/2 CUP
Chicken Breast, ground
M E AT, F I S H A N D S E A F O O D
285
1 CUP
EGGS
INGREDIENT
1 SMALL
1 MEDIUM
1 LARGE
Egg
38g/1.4oz
45g/1.5oz
50g/1.8oz
Quail Egg
6g/0.2oz
9g/0.3oz
15g/0.5oz
Duck Egg
50g/1.8oz
70g/2.5oz
85g/3oz
286