30 DAYS TO HEALTHY LIVING

Turkey Burgers with SautéedMushrooms & SpinachINGREDIENTS ½ lb extra lean ground organic turkey burger 1½ tsp no-salt seasoning Dash salt and pepper 1 tomato, sliced 3 cups fresh spinach 1½ cups fresh, raw mushroom slices 1 tsp minced garlic 1 tbsp olive oilRECIPESKale Salad Bowl with TahiniINGREDIENTS 2 sweet potatoes 4 cups chopped kale, stems removed 1½ cups cooked quinoa 1 can (15 oz.) chickpeas, drained Sesame seeds Salt & fresh pepper Olive oilDIRECTIONSShape the meat into two round, flat patties and season as well. Setaside. Grab a sauté pan and a medium-sized saucepan. Drizzlesome olive oil in the sauté pan and cook the burgers for 3–4minutes on each side until they are cooked through. Simultaneously,drizzle olive oil in the medium-sized saucepan and heat overmedium heat. Toss in minced garlic, spinach and mushrooms. Adda dash of salt and pepper and cook, stirring occasionally for 3–5minutes until spinach is wilted and mushrooms are tender. Turn offheat under both pans.Top each turkey burger with several tomato slices and a heapingspoonful of the sautéed spinach and mushrooms.For the tahini: 2 garlic cloves 1 tsp salt ¾ cup tahini paste 2 tbsp lemon juice 2–3 tbsp warm water 2 tsp chopped parsleyBlack Bean Butternut Squash ChiliINGREDIENTS 2 tbsp olive oil 1 small butternut squash, peeled and cubed Salt and pepper 1 large yellow onion, chopped 1 yellow bell pepper, chopped 1 orange bell pepper, chopped 1 tbsp ground cumin 1 tsp dried oregano 2 medium cloves garlic, minced or grated 3½ oz. chipotle chilis 2 cups vegetable broth 2 cups cooked black beans 4 scallions 1 avocado, dicedFor the lemon dressing: ¼ cup lemon juice 1 tsp salt ½ tsp fresh pepper 2 3 cup olive oilDIRECTIONSRoasted sweet potatoes: Preheat oven to 400 F. Prepare abaking sheet with foil and spray with nonstick cooking oil. Peel thepotatoes and cut then into small cubes (1/2”–1”). Toss in a bowl withenough olive oil to coat all the pieces. Season GENEROUSLY withsalt and fresh pepper. Lay the cubes out on the baking sheet in onelayer. Bake for 20–25 minutes flipping the potatoes halfway through.To brown and crisp them a bit more, broil on high for 2–4 minutes.Tahini: In a pestle & mortar, crush the garlic and coarse salt untilit is completely pasty. There should be no chunks. Add the tahinipaste and lemon and mix until combined. Add water, parsleyand mix again. It should be fairly loose. If the tahini is too thick,add another tablespoon of water until you’ve achieved desiredconsistency. You can also do this in a food processor if you eitherdon’t own a pestle & mortar, or if yours isn’t big enough to hold allthe ingredients.Lemon dressing: Whisk all the ingredients together.Bowls: Toss the chickpeas with about 2 tablespoons of lemondressing in a small bowl. Set aside.In a large bowl, toss and massage the kale with the remaininglemon dressing, some salt, and fresh pepper. Massaging the kalewill break down some of those tough fibers and make the kale abit softer.Top with the roasted potatoes, quinoa, and chickpeas. Drizzle withtahini. Use as much or as little as you like. You can serve the restof the tahini on the side as well. Garnish with sesame seeds andseason with salt and fresh pepper. Enjoy!DIRECTIONSHeat the olive oil over medium heat in a large soup pot. Seasonbutternut squash with salt and pepper and cook in olive oil, stirringoccasionally, until lightly browned. Add the onion and peppers,cooking until softened. Add the cumin, oregano, and garlic andcook until aromatic. Add the chipotle peppers, stock, and beansand cook until the squash is tender. Mash the beans gently with awooden spoon against the side of the pot to thicken, then seasonwith salt and pepper. Ladle into bowls and serve with scallionsand avocado.–4–

Lemony BroccoliChicken & Veg Fajitas with Black BeansINGREDIENTS 1 bunch or head of broccoli; rinsed and cut into florets 1 tsp olive oil 1–2 cloves garlic, minced ½ tsp lemon juice Sea salt and pepperINGREDIENTS 1 large red bell pepper, sliced thin lengthwise 1 large yellow bell pepper, sliced thin lengthwise 1 large orange bell pepper, sliced thin lengthwise 5 raw, boneless, skinless chicken breasts, sliced thin lengthwise Mixed greens Pico de gallo or salsa Black beans ¼ avocado 1 large red onion, sliced thin 1 tbsp garlic powder 1 tbsp onion powder 1 tbsp chili powder 1 tbsp ground cumin 1 tbsp olive oilDIRECTIONSPreheat the oven to 400º F. In a large bowl, toss broccoli floretswith the extra virgin olive oil, sea salt, pepper and garlic. Spread thebroccoli out in an even layer on a baking sheet lined with parchmentpaper. Bake in the preheated oven until florets are tender enough topierce the stems with a fork, 15–20 minutes. Remove and transferto a serving platter. Squeeze lemon juice liberally over the broccolibefore serving for a refreshing, tangy finish.Power Protein Breakfast BowlDIRECTIONSSauté everything in a large pan, adding the spices about halfwaythrough. Top on a bed of fresh greens with salsa and avocado.Serve with a side of black beans.INGREDIENTS 2 3 cup cooked quinoa or cooked brown rice ½ green apple 2 tsp hemp seeds 1 tsp raw coconut 1 handful raw pecans Cinnamon and nutmeg Almond milk, unsweetened ¼–1 scoop Arbonne Essentials Vanilla Protein Shake MixMediterranean Quinoa SaladINGREDIENTS ¾ cup quinoa 1¼ cups water 1 small cucumber cut in half, sliced or½ cup diced celery from inner hearts ¼ cup kalamata olives 1 ripe avocado, diced 1 tbsp slivered fresh mint leaves 3 tbsp chopped fresh parsley 1 tbsp lemon juice 1 tbsp apple cider vinegar ¼ tsp dried mustard 1 small clove garlic, chopped fine 2 tbsp extra virgin olive oil Sea salt to taste Freshly ground pepper 6 oz. organic mixed greens Grilled chicken or salmon DIRECTIONSMix all ingredients in bowl and serve immediately!Creative Collard WrapsINGREDIENTS Avocado Green onion Mushrooms Yellow bell peppers Shredded carrots Bean sprouts Collard greens or hearty lettuce for wrap Brown rice Sesame seeds Red pepper flakes Liquid aminosOptional: grilled chicken, ground turkey or chicken breastDIRECTIONSPlace quinoa in a strainer and rinse with cold water if from abin, boxed quinoa typically does not need to be rinsed. Place insaucepan with water and a small amount of sea salt. Bring to a boil,cover and sim-mer for 15 minutes or until grains show a thread-likespiral and water is absorbed. Remove from heat, remove the lid,and place a dish towel over the pan. Return the lid to the pan andlet sit for 10 minutes or longer, undisturbed. Transfer to a salad bowland fluff with fork. Allow to cool. Add cucumbers, olives avocado,mint, parsley to the bowl. Whisk together lemon juice, apple cidervinegar, mustard, garlic, salt, and oil. Just before serving, tossgreens with 3 tablespoons dressing. Toss quinoa mixture withremaining dressing. Toss together greens and quinoa mix. Alsogood topped with grilled chicken or salmon.DIRECTIONSSlice your favorite veggies and put in a wrap! Place in collard wrap(or other hearty lettuce wrap) and drizzle with liquid aminos anddash of red pepper flakes.Toasted Coconut Quinoa SaladINGREDIENTS 1 cup quinoa 1 cup coconut milk 1 small bunch of kale, stems removed and leaves chopped ½ red onion, chopped 1 3 cup unsweetened coconut flakesDIRECTIONSToss all ingredients together in a bowl and enjoy.–5–

Oh She Glows Vegan Caesar SaladVeggie Egg ScrambleINGREDIENTSINGREDIENTS 2 eggs ¼ cup onion ½ cup spinach ¼ cup mushrooms 1 clove garlic 1 tbsp nutritional yeast 2 tsp olive oil or coconut oil Salt and pepper Avocado slices Fresh pico de galloRoasted Chickpea Croutons 1 (15 oz.) can chickpeas, drained and rinsed 1 tsp extra virgin olive oil ½ tsp salt ½ tsp garlic powder 1 8 –¼ tsp cayenne pepper (optional)Caesar Dressing (makes ¾–1 cup) ½ cup raw cashews, soaked overnight ¼ cup water 2 tbsp extra virgin olive oil 1 tbsp lemon juice ½ tbsp dijon mustard ½ tsp garlic powder 1 small garlic clove ½ tbsp vegan Worcestershire sauce 2 tsp capers ½ tsp salt and pepperDIRECTIONSSauté veggies in olive oil or coconut oil. Add two beaten eggs,nutritional yeast, no-salt seasoning or salt, and pepper. Scrambleand top with avocado slices and fresh pico de gallo.Kale Pad ThaiINGREDIENTS 1 bunch of kale, shredded or chopped ½ shredded cabbage 1 cup garbanzo beans 1 cup cashews, roasted or plain 1 bunch of celery, chopped ¼ cup sunflower seeds ½ cup scallion, chopped fine 1 cup mung bean sprouts 1 cup shredded carrot ¼ cup cilantro 1 lime Chopped garlic Sesame oil Red pepper flakes Minced garlic 1 tbsp your favorite nut butterNut & Seed Parmesan Cheese 1 3 cup raw cashews 2 tbsp hulled hemp seeds 1 small garlic clove 1 tbsp nutritional yeast 1 tbsp extra virgin olive oil ½ tsp garlic powder Sea salt, to tasteLettuce 1 small/medium bunch kale, destemmed (5 cups chopped) 2 small heads romaine lettuce (10 cups chopped)DIRECTIONSSoak cashews in a bowl of water overnight, or for at least a fewhours. Drain and rinse.Roast chickpea croutons: Preheat oven to 400 F. Drain and rinsechickpeas. Place chickpeas in a tea towel and rub dry. It’s okay ifsome skins fall off. Place onto large rimmed baking sheet. Drizzleon oil and roll around to coat. Sprinkle on the garlic powder, salt,and optional cayenne. Toss to coat. Roast for 20 minutes at 400 F,then gently roll the chickpeas around in the baking sheet. Roastfor another 10–20 minutes, until lightly golden. They will firm up asthey cool.Dressing: Add the cashews and all other dressing ingredients(except salt) into a high-speed blender, and blend on high untilthe dressing is super smooth. You can add a splash of water ifnecessary to get it blending. Add salt to taste and adjust otherseasonings, if desired. Set aside. The dressing thickens whenchilled, so be sure to leave it at room temperature to softenbefore using.Parmesan cheese: Add cashews and garlic into a mini foodprocessor and process until finely chopped. Now add in the restof the ingredients and pulse until the mixture is combined. Saltto taste.Lettuce: Destem the kale and then finely chop the leaves. Washand dry in a salad spinner. Place into extra large bowl. Chop up theromaine into bite-sized pieces. Rinse and then spin dry. Place intobowl along with kale. You should have roughly 5 cups chopped kaleand 10 cups chopped romaine.Assemble: Add dressing onto lettuce and toss until fully coated.Season with a pinch of salt and mix again. Now sprinkle on theroasted chickpeas and the Parmesan cheese. Serve immediately.DIRECTIONSAdd oil to wok on high heat. Toss in all veggies. Add garlic,scallions, sprouts, and red pepper to taste. Toss in wok and sautéfor 3 minutes. Add nut butter, garbanzo beans, nut and seeds.Serve with cilantro on top.Clean Eating Coconut Chickenwith AlmondsINGREDIENTS ½ cup almonds, chopped 1 (15 oz.) can light coconut milk 4 cups raw spinach leaves, tightly packed when measuring 3 chicken breasts (about 7 oz. each), chopped intobite-sized pieces ½ tsp finely grated fresh ginger (grate on a micro plane forbest results) ½ tsp cinnamonDIRECTIONSCombine all ingredients in a large pan and cook until the chicken isfully cooked through. Serve by itself or over brown rice, spaghettisquash, or fresh spinach.–6–

Big Green SaladCurried Chicken SaladINGREDIENTS Quinoa Shredded kale Shredded carrots Shredded broccoli Cherry tomatoes Chopped green onion Crushed pecans AvocadoINGREDIENTS 1 tsp tahini 2 tsp curry powder 1 tsp garlic powder 1 garlic clove, minced ½ tsp salt 1½–2 cups cooked chickpeas 1½ tsp black pepper 3 cups cooked brown rice, short grain 2 chicken breasts cooked and chopped 1 cup nutritional yeast (or to taste) ¼–1 tsp turmeric powder (optional) Pinch of dried or fresh dill, and smoky paprikaDIRECTIONSToss together. Top with Easy Salad Dressing.Easy Salad DressingDIRECTIONSMix tahini with spices and garlic. Add the rest of ingredients to bigbowl, mix together, and add the already mixed tahini and spices.INGREDIENTS ½ cup good quality olive oil Few dashes liquid aminos ¼ cup fresh squeezed lemon or raw apple cider vinegar 1 tbsp dijon mustard No-salt seasoning Fresh sea salt and pepperTurkey & Veggie Meatloaf MinisINGREDIENTS ½ cup grated onion 1¼ lbs raw lean organic ground turkey 1 cup chopped, dry broccoli ½ cup cooked brown rice 3 cloves garlic, minced ½ tsp liquid aminos 1 egg ¼ cup plus 3 tbsp of a 6 oz. can organic tomato pasteDIRECTIONSMix all ingredients in jelly jar. Makes enough for several salads. Keepjar on counter for up to a week.Spaghetti Squash ItalianoINGREDIENTS 2 small spaghetti squash 4 cups zucchini, eggplant, and mushroom slices 1 cup spinach 4 medium green onions, sliced ¼ cup fresh basil and parsley 1 tbsp olive oil 2 cloves garlic 1 jar marinara or tomato sauce 3 medium tomatoes, seeded and chopped ½ cup pine nuts or walnuts, toasted 2 tbsp nutritional yeastDIRECTIONSAdd all the ingredients, except for the turkey, and ¼ cup of thetomato paste into a large bowl and mix well. Add the turkey. Line12 cups of a muffin pan with baking cups or nonstick spray. Witha teaspoon, evenly distribute turkey-veggie mixture among themuffin cups, and top each with 1 teaspoon of tomato paste. Bakein the oven at 350ºF for 30 minutes. Let stand for five minutesbefore serving.Asian Lettuce WrapsINGREDIENTS 1 tbsp sesame oil 2 cups cooked quinoa 1 red pepper, seeded and cut into strips 4 scallions, trimmed and sliced 4 cloves garlic, minced 1 tsp liquid aminos 2 tbsp lime juice 2 tbsp apple cider vinegar ¼ tsp red pepper flakes ½ cup shredded carrots 1–2 heads lettuce, trimmed and separated ¼ cup toasted almonds, choppedDIRECTIONSHalve squash lengthwise and remove the seeds. Prick skin all over.Place halves, cut side down, in a 3-quart rectangular baking dish.Cover and bake in a 350ºF oven for 60–70 minutes or until tender.Using a fork, separate the squash pulp into strands, leaving strandsin shell.Meanwhile, sauté veggies, garlic, and herbs in oil, then addmarinara sauce and tomatoes. Spoon ¼ of mixture into each shell.Sprinkle with nuts and nutritional yeast. Return to oven and bake,uncovered, for 10 minutes.DIRECTIONSHeat oil to medium in a large skillet. Add quinoa, red pepper andscallions and cook for 6 minutes. Add aminos, lime juice, vinegar,and red pepper flakes. Cook for two minutes. Add garlic and cookfor 30 seconds more. Stir in carrots and scoop into lettuce leaves.Top with almonds and roll up.–7–

Kale & Quinoa Burrito BowlSunday QuicheINGREDIENTSINGREDIENTSQuinoa ½ cup quinoa ¾ cup water 2 tbsp ¼ tsp garlic powder ¼ tsp onion powder ¼ tsp salt ¼ tsp red pepper flakesPico de gallo 1 small yellow onion, diced 2 tomatoes, seeds removedand diced 1 jalapeno, seeds removedand diced (some seeds okfor heat)Kale ½ bunch kale 1–2 limesTo serve 1 can (15 oz.) black beans 1 avocado Sliced cilantro Chopped lime wedgesChipotle Tahini 3 tbsp tahini 5 tbsp water, plus moreas needed Juice from ½ a lime 1 8 –¼ tsp chipotle powder Dash garlic & onion powder Pinch of saltCrust 1 tbsp ground flax 3 tbsp water, mixed together 1 cup whole almonds, ground into flour 1 tsp dried parsley 1 tsp dried oregano ½ tsp kosher salt 1 tbsp coconut oil or olive oil 1–2½ tbsp water, as neededFilling 6 eggs beaten 1 tbsp coconut oil or olive oil 1 yellow onion, thinly sliced 3 large garlic cloves, minced 3 cups (8 oz.) sliced cremini mushrooms ½ cup fresh chives, finely chopped ½ cup fresh basil leaves, finely chopped 1 3 cup oil-packed sun-dried tomatoes, finely chopped 1 cup spinach 2 tbsp nutritional yeast 1 tsp dried oregano ¾–1 tsp fine grain sea salt black pepper, to taste red pepperflakes, to tasteDIRECTIONSQuinoa: In a medium pot, add quinoa, water, garlic and onionpowder and salt, bring to a boil, cover, reduce heat to low andsimmer for 15 minutes. Remove cover and let set 10 minutes, fluffwith fork.Kale: Rinse kale, remove the hard center stem and julienne.Either right on the cutting board or in a large bowl, squeeze thejuice of 1–2 limes over top and mix to coat, set aside to let thekale marinate.Chipotle sauce: Place all ingredients in a small bowl and mix well.Taste for flavor adjusting as needed. To thicken, add a tad moretahini, to thin add more water. Set aside, the flavors will develop overa few minutes.Pico de gallo: Dice vegetables, place in medium size bowl, addjuice of 1 lime over top and mix well. Keep covered in the refrigeratorfor up to a week. Makes about 3 cups.Beans: Place beans with juices in small pan and heat over mediumuntil warm. If not heating, drain and rinse beans well.To serve: Toss all ingredients together in a bowl and enjoy!DIRECTIONSMix dry ingredients in food processor for crust. Add oil and water,press into tart pan. Use a little almond milk to help form crust ifingredients seem too dry. Bake the crust on 350ºF for 15 minutes.Sauté onion, garlic, mushrooms, add spinach just to wilt. Addchives, basil, nutritional yeast and other ingredients and place inprecooked crust. Pour eggs over and bake on 350º for 30–40 minuntil top is browned and bubbling.Hummus-Crusted ChickenINGREDIENTS 4 boneless, skinless chicken breasts Sea salt and pepper 1 zucchini, chopped 1 yellow squash, chopped 1 medium onion, chopped 1 cup hummus 1 tbsp olive oil 2 lemons 1 tsp smoked paprikaBuddha BowlsINGREDIENTS Kale 1 lb cooked ground organic chicken breast with cumin 2 diced and roasted sweet potatoes 1 cup cooked brown rice 1 can organic corn Cilantro Avocado slices Almond butter Liquid aminos Red pepper flakes Olive oil Sesame oil LimeDIRECTIONSPreheat oven to 450ºF. Prepare one large baking dish or twosmaller baking dishes with olive oil spray. Pat the chicken dry.Season the chicken breasts with generous pinches of sea salt andpepper. In a large bowl, toss the zucchini, squash and onion witholive oil until evenly coated. Season with sea salt and pepper. Ifusing one baking dish, place all of the vegetables on the bottomof the dish in an even layer. Lay the four chicken breasts evenly ontop, then spread each chicken breast with the hummus so thatthe entire breast is covered. Squeeze the juice of one lemon overthe chicken and vegetables. Sprinkle the entire dish with smokedpaprika. If desired, thinly slice one lemon and place the slices inbetween the chicken and vegetables. If using two pans, use one forthe chicken and one for the vegetables.Bake for about 25–30 minutes, until the chicken is cooked throughand the vegetables are tender. Serve immediately.DIRECTIONSLine plates with kale, top with chicken, one scoop sweet potatoes,one scoop brown rice, and corn. Top with cilantro, avocado,almond butter, liquid aminos, and then add red pepper flakes, oliveoil, sesame oil, fresh lime juice to taste.–8–

SAMPLE MEAL PLAN TWOMondayTuesdayWednesday7 am Meal Replacement Shake11 am Crunchy ThaiQuinoa Salad3 pm Basic Shake or MealReplacement Shake7 pm Seared Salmon Salad orPumpkin Quinoa Stew7 am Power ProteinBreakfast Bowl11 am Extra Veg Fried Rice3 pm Basic Shake or MealReplacement Shake7 pm Slow Cooker CurriedVeg Stew7 am Meal Replacement Shake11 am Asian Collard Wrapswith Creamy AlmondButter Sauce3 pm Basic Shake or MealReplacement Shake7 pm Lemon Chicken,Hasselback SweetPotatoes & SteamedBroccoli or ButternutSquash & Kale SoupThursdayFridaySaturdaySunday7 am Veggie Scramble11 am Kale, Strawberry andAvocado Salad withPoppy Seed Dressing3 pm Basic Shake or MealReplacement Shake7 pm DIY Burrito Bowls withAvocado Lime Sauce7 am Meal Replacement Shake11 am Mason Jar TacoSalad or Crunchy ThaiQuinoa Salad3 pm Basic Shake or MealReplacement Shake7 pm Vegetable Paella7 am Meal Replacement Shake11 am Healing ChickenHerb Soup3 pm Basic Shake or MealReplacement Shake7 pm Salmon and CauliflowerRice Bowls or DIYBurrito Bowl7 am Protein BoostedBlueberry Pecan QuinoaBreakfast Bowl11 am Meal Replacement Shake3 pm Classic Vegan Caesar withAvocado and Chickpeas7 pm Hippie Bowls withSecret SauceGROCERY SHOPPING LISTOrganic Produce baby arugula6 avocadosblueberries4 carrots2 heads of cauliflowerbasilbean sprouts2 heads of broccolibrussels sproutsbutternut squash1 celery bunchcherry tomatoes1 bunch of fresh cilantro2 cucumbers3 bulbs of garliccollard green leavesfresh ginger1 green apple1 green bell peppergreen cabbagegreen onion3 bunches of kale2 lemons3 limes1 onionparsley pumpkin1 purple cabbage5 red bell peppersradishromaine lettuce3 roma tomatoesstrawberriessnow peas7 sweet potatoessweet onion2 bags of baby spinach2 white onionsyellow onion2 zucchinisOptional veggies: snow peas,asparagus, and fresh orfrozen peasOrganic Dry Goods1 bag of quinoaalmondsalmond butteralmond milkapple cider vinegarapple cider vinegar mustard1 can (14 oz.) quarteredartichokes avocado oil –9–2 cans (14 oz.) black beansbone broth2 bags brown ricecayenne pepper5 cans of chickpeaschili garlic saucechili powdercinnamon1 can coconut milkcoconut aminoscoconut oilshredded coconutcumin powdercumin seedscurry powderdijon mustardgarlic powderhemp seedskalamata oliveslow sodium vegetable brothdried marjorammintnutmegnutritional yeastolive oilonion powderdried oreganopaprikapecanspepper poppy seedsraw coconut flakesthin rice

Nov 30, 2021 · 3 pm Basic Shake or Meal Replacement Shake 7 pm Clean Eating Coconut Chicken with Almonds & Big Green Salad or Spaghetti Squash Italiano Friday 7 am Meal Replacement Shake 11 am Curried Chicken Salad 3 pm Basic Shake or Meal Replacement Shake 7 pm Turkey and Veggie Me