I am very excited - Amazon S3 · FatBurningMealClub.com I am very excited to provide these recipes for our Fat Burning Meal Club! Yuri and I have come a long way with respect to nutrition

by Amy Coates

B.Sc., RHN FatBurningMealClub.com

FatBurningMealClub.com

I am very excited to provide these recipes for our Fat Burning Meal Club!

Yuri and I have come a long way with respect to nutrition and healthy eating over the last 10 years. And since we now have 3 little boys, we want to feed them the healthiest meals we possibly can.

These recipes are the culmination of all I have learned nutrition-wise in the past 10 years, and I believe they are the healthiest meals you could possibly make. Not only that, but they’re some of the tastiest meals you could possibly make as well!

Remember, fat burning meals incorporate nutrient-dense whole foods. Calories are of lesser importance when eating these meals because they satiate your body instead of making you crave uncontrollably—which is what happens when you eat processed foods, even if they’re low in calories!

I have just a few notes to add with respect to the recipes and the recipe plan.

First, I have designed the meal plan to allow for leftovers. We’re all busy and it’s hard to create meals from scratch 3 times a day. When the meals created plenty of leftovers, I incorporated them back into the meal plan a few days later, often as lunch. This will save you time in the kitchen and prevent the tossing of leftovers! Substitute meals as you wish to incorporate leftovers in any way you desire.

Of course, feel free to change the meal plan to suit your taste.

All of these recipes are wheat free, gluten free and most are dairy free (Butter Chicken and Hollondaise Sauce are the only recipes that call for it). Butter and coconut oil are interchangeable in most recipes if you like to use butter instead of coconut oil.

The reason we still use butter is because it contains huge amounts of butyric acid, which promotes gut health, yet contains minimal milk solids. You can also use ghee, which is butter with the milk solids almost entirely removed, making it approximately 99.5% fat. Buy organic butter whenever possible, and grass fed if you can find it!

To create fat burning recipes, it is important that we’re not eating copious amounts of sugar. The bottom line is this: Sugar has no nutritional value. It makes us sick, moody, and fat. Less is more when it comes to your health.

In recipes that call for stevia, I have used Now brand’s French Vanilla flavour. I have tested many, many different versions of stevia and this particular one is my favourite. As a general rule, even if you have the same brand, use stevia to taste. Start with less than the recipe calls for and go from there!

Enjoy!2

http://fatburningmealclub.com


meAL PLANDay Breakfast Lunch Dinner

1 Berry Kale Smoothie Minestrone Soup Roasted Tomato Salmon

2 Low Carb Chocolate Smoothie Cream of Chicken Soup Herbed Pork Loin with “Cheesy” Turmeric Broccoli

3 Breakfast Scramble Waldorf Salad with Avocado Dressing Mushroom Chicken Pasta

4 Cherry Chocolate Smoothie Avocado Cranberry Salad with Candied Walnuts Coconut Curry Salmon

5 Chia Seed Pudding Minestrone Soup Butter Chicken with Turmeric Cauliflower Rice

6 Green Strawberry Power Smoothie Walnut, Pear, and Arugula Salad Quinoa Salad

7 Poached Eggs with Grilled Veggies and Hollandaise Sauce Thai Chicken Curry Soup Meatloaf Peppers

8 Eggs, Spinach, and Salsa Pine Nut and Pea Sprouted Brown Rice Coconut Shrimp with Pineapple Mango Salsa

9 Breakfast Scramble Thai Salad Quinoa Chili

10 Green Strawberry Power Smoothie Healthy Cream of Mushroom Soup Moroccan Chicken with Cauliflower Rice

11 Orange Chocolate Protein Smoothie Pine Nut and Pea Sprouted Brown Rice Chicken and Mushrooms over Squash

12 Chia Seed Pudding Quinoa Chili Sweet Shepherd’s Pie

13 Eggs, Spinach, and Salsa Thai Salad Butter Chicken with Turmeric Cauliflower Rice

14 Poached Eggs with Grilled Veggies and Hollandaise Sauce Healthy Cream of Mushroom Soup Beef Tenderloin with Steamed Broccoli

15 Berry Kale Smoothie Minestrone Soup Roasted Tomato Salmon

16 Low Carb Chocolate Smoothie Cream of Chicken Soup Herbed Pork Loin with “Cheesy” Turmeric Broccoli

17 Breakfast Scramble Waldorf Salad with Avocado Dressing Mushroom Chicken Pasta

18 Orange Chocolate Protein Smoothie Avocado Cranberry Salad with Candied Walnuts Coconut Curry Salmon

19 Low Carb Chocolate Smoothie Minestrone Soup Butter Chicken with Turmeric Cauliflower Rice

20 Breakfast Scramble Walnut, Pear, and Arugula Salad Quinoa Salad

21 Cherry Chocolate Smoothie Thai Chicken Curry Soup Meatloaf Peppers

22 Eggs, Spinach, and Salsa Pine Nut and Pea Sprouted Brown Rice Coconut Shrimp with Pineapple Mango Salsa

23 Chia Seed Pudding Thai Salad Moroccan Chicken with Cauliflower Rice

24 Green Strawberry Power Smoothie Healthy Cream of Mushroom Soup Quinoa Chili

25 Orange Chocolate Protein Smoothie Pine Nut and Pea Sprouted Brown Rice Chicken and Mushrooms over Squash

26 Chia Seed Pudding Thai Salad Sweet Shepherd’s Pie

27 Eggs, Spinach, and Salsa Quinoa Chili Butter Chicken with Turmeric Cauliflower Rice

28 Poached Eggs with Grilled Veggies and Hollandaise Sauce Healthy Cream of Mushroom Soup Beef Tenderloin with Steamed Broccoli

29 Cherry Chocolate Smoothie Meatloaf Peppers Coconut Shrimp with Pineapple Mango Salsa

30 Breakfast Scramble Green Strawberry Power Smoothie or Quinoa Chili Coconut Curry Salmon

3



Recipesin alphabetical order

Avocado Cranberry Salad with Candied Walnuts 23

Banana Chocolate Walnut Muffins 44

Beef Tenderloin 37

Berry Kale Smoothie 8

Breakfast Scramble 11

Butter Chicken with Turmeric Cauliflower Rice 28

“Cheesy” Turmeric Broccoli 27

Cherry Chocolate Smoothie 9

Chia Seed Pudding 12

Chicken and Mushrooms over Squash 35

Coconut Curry Salmon 30

Coconut Macaroons 41

Coconut Shrimp with Pineapple Mango Salsa 33

Cream of Chicken Soup 15

Double Chocolate Brownies 42

Eggs, Spinach, and Salsa 10

Green Strawberry Power Smoothie 7

Healthy Cream of Mushroom Soup 18

Herbed Pork Loin 26

Low Carb Chocolate Smoothie 6

Mango Pineapple Salsa 34

Meatloaf Peppers 40

Minestrone Soup 16

Moroccan Chicken with Cauliflower Rice 39

Mushroom Chicken Pasta 25

Oatmeal Chocolate Walnut Cookies 43

Orange Chocolate Protein Smoothie 5

Pine Nut and Pea Sprouted Brown Rice 21

Poached Eggs with Grilled Veggies and Hollandaise Sauce 13

Quinoa Chili 31

Quinoa Salad 24

Roasted Tomato Salmon 36

Steamed Broccoli 38

Sweet Shepherd’s Pie 32

Thai Chicken Curry Soup 17

Thai Salad 20

Turmeric Cauliflower Rice 29

Waldorf Salad with Avocado Dressing 19

Walnut, Pear, and Arugula Salad 22

4


5

Breakfast


Orange Chocolate Protein SmoothieServes 2You can sneak greens into any smoothie, and the more the better! If you don’t have orange oil or extract, simply omit it.

Ingredients ❒ 1 banana

❒ 2 handfuls spinach

❒ 1 ½ cups unsweetened almond milk

❒ 1 scoop of your favourite protein powder (or substitute hemp seeds)

❒ 3 tbsp dark cocoa powder

❒ 4 ice cubes

❒ 4–5 drops orange oil (or 1 tsp orange flavour/extract)

❒ Stevia to taste

Directions 1. Place all ingredients in a high speed

blender and blend well.


6

Breakfast


Low Carb Chocolate SmoothieServes 2

Ingredients ❒ 1 cup coconut milk

❒ ¼ cup peanut butter

❒ 3–4 cups baby spinach

❒ ½ cup almond milk

❒ 1 scoop protein powder

❒ 15–20 drops stevia, or to taste

Directions1. Place all ingredients into a high

speed blender and blend well.


7

Breakfast


Green Strawberry Power SmoothieServes 2Avocado makes this smoothie creamy like a milkshake, while the ginger gives it a nice refreshing kick.

Ingredients ❒ 4 cups spinach

❒ 1 pear, cored and roughly chopped

❒ 1 cup frozen strawberries

❒ ½ an avocado

❒ 1 ½ cups water

❒ 1 tbsp ginger, grated


❒ 1 tbsp chia

❒ 1 tbsp ground flax seeds

Directions 1. Grate the ginger. Pick up the pulp

and squeeze the juice into the blender. It should yield about 2 tsp of juice. Discard the pulp. Place the rest of the ingredients in the blender and blend until smooth. Add more water if desired.


8

Breakfast


Berry Kale Smoothie Serves 1

Ingredients ❒ 1 cup frozen berries

❒ 2 cups baby kale

❒ 1 ½ cups unsweetened almond milk

❒ 2 tbsp peanut butter

❒ 3 tbsp hemp seeds

❒ pinch sea salt

Directions 1. Place all ingredients in a high speed

blender and blend well.


9

Breakfast


Cherry Chocolate SmoothieServes 2This is the most requested smoothie in our house by far!

Ingredients ❒ 3 cups frozen cherries

❒ 3 tbsp cocoa powder


❒ 4 tbsp peanut butter

❒ 2 ½ cups almond milk

❒ 2 handfuls spinach


❒ 10 drops stevia (or to taste)

Directions 1. Place all ingredients in the high

speed blender and blend until smooth.


10

Breakfast


Eggs, Spinach, and SalsaServes 1This breakfast is so easy to make, but it’s chock-full of taste. You’ll wonder why you haven’t added salsa to your mornings sooner!

Ingredients ❒ 2 handfuls baby spinach

❒ 2 eggs

❒ Organic salsa

❒ Hot sauce (optional)

❒ Salt and pepper to taste

❒ Coriander for garnish

Directions 1. Place 2 handfuls of spinach in a pot

with ½ an inch of water and cover it with a lid. Simmer until the spinach is steamed.

2. In a separate pan, scramble or fry your eggs.

3. Place the steamed spinach on a plate and top with the eggs, salsa, and hot sauce. Season with salt and pepper and serve.


11

Breakfast


Breakfast ScrambleServes 2–3

Ingredients ❒ 1 tbsp coconut oil or butter

❒ 1 onion, diced

❒ ½ red pepper, diced

❒ 2 tomatoes, diced

❒ 1 large sausage, removed from casing

❒ 6 eggs

❒ Sea salt and pepper to taste

Directions 1. Heat a large pan over medium heat

and add the coconut oil or butter, onion, and sausage. Cook until the sausage is cooked through, and then add the garlic, pepper, tomatoes, and seasonings. Cook another 5 minutes.

2. Add the eggs, and stir to combine. Stir the mixture gently for the next minute or so and then turn the heat off when the eggs are almost cooked, leaving them still slightly runny. By the time you plate them they will be done.


12

Breakfast


Chia Seed PuddingServes 2This pudding is best if you make it ahead the night before. In the morning, just spoon a serving into a bowl and top with your favourite toppings! If you don’t like stevia you can simply omit it, or add another tablespoon of maple syrup. We just want to keep the glycemic load down as much as possible.

Make-ahead ❒ 6 tbsp chia seeds

❒ 2 cups unsweetened almond milk

❒ 1 tbsp maple syrup

❒ 10 drops stevia (Now’s French Vanilla)

Directions 1. Place chia seeds, almond milk,

maple syrup, and stevia in a container with a tight fitting lid. Shake until mixed well and refrigerate. After 30 minutes, shake the contents of the container again.

2. In the morning, top each serving with any or ALL of the following. Bananas and almonds are a tried and true favourite!


❒ 2 tbsp chopped almonds, walnuts, or pecans

❒ ½ banana

❒ ½ cup blueberries

❒ cinnamon


13

Breakfast


Poached Eggs with Grilled Veggies and Hollandaise SauceServes 2This recipe is more complicated than most but I wanted to include it because in addition to having a decadent yet healthy brunch, it will give you a chance to stretch your culinary muscles.

Eggs benedict may be something that most of you only order in a restaurant, but it’s not that hard to make at home! It takes some courage to try for the first time, but once you make it once or twice you will be a master.

If you are a vegan, this recipe isn’t easily changed, as butter is needed to prepare the Hollandaise sauce. Salsa is a good alternative, or sliced avocado with a little pinch of salt!

Start by frying the vegetables and steaming the spinach. You can set these aside while you prepare the rest. When the spinach is nearly finished steaming, turn off the heat and leave on the lid. Once the vegetables are finished cooking, turn off the heat and cover to keep them warm.

For the vegetables ❒ 2 tbsp butter

❒ ½ onion, chopped

❒ 1 Portobello mushroom, chopped

❒ 1 red pepper, chopped

❒ 1 small container organic baby spinach, steamed separately

1. In a large frying pan over medium heat, add the butter and all of the vegetables except the spinach. Cook for 10 minutes, stirring occasionally.

2. Separately, add ¼ cup water to a large pan, add the spinach, and cover. Steam over medium/high heat until cooked.

For the Hollandaise ❒ 1 tbsp water

❒ 1 egg yolk

❒ ¼ cup butter, melted

❒ 1 tsp lemon juice

❒ Green onion to garnish

1. To start, melt the butter in a small pan. Once melted, turn off the heat and add the lemon juice.

2. Place a mixing bowl on top of pot of barely simmering water to create a double boiler. Make sure the bowl is not submersed in water. The idea is to “steam cook” the Hollandaise. Place 1 tbsp of water and 1 egg yolk in the bowl. Mix with a whisk until the mixture becomes thick, 5–10 minutes. Keep an eye on the heat. The water shouldn’t be boiling away because this will overcook the egg and you will have lumpy sauce.

3. Once the egg begins to thicken, slowly add the melted butter while stirring constantly. Take the bowl of the simmering water and set aside. You can use the same pot to poach the eggs.


14

Breakfast


For the poached eggs ❒ 4 eggs

❒ 1 tbsp white vinegar

1. Poaching eggs is an art, but the process doesn’t have to be scary.

2. First, add more water to your pot until the water is 2 inches deep and then add the vinegar. Boil the water and then turn it down to medium/low (or whatever your barely boiling temperature is).

3. Now it’s time to add the eggs to the water. You can crack them right over the water, or you can break an egg into a small bowl, and then slowly pour the egg into the simmering water. I find this way much easier. Use a wooden spoon to fold the egg white over the yolk, and hold it there for about 10 seconds. For soft poached eggs, you will want to cook each egg for about 3 minutes.

4. Continue breaking the eggs, one at a time, into the small bowl and slowly sliding them into the boiling water.

5. If you like runny eggs, by the time you have 4 eggs in the water, it will be time to take the first one out. Using 2 wooden spoons, take each egg out and place them in two small bowls (2 eggs per bowl). This way, they stay warm while you are putting together the rest of the ingredients. Dab off the excess water onto a paper towel.

Putting it all together1. Drain the spinach and spread out 2 mounds of cooked spinach on each plate.

Layer the veggie mixture on each mound and then top with poached eggs and hollandaise sauce. Garnish with green onion and serve!


Soups

15FatBurningMealClub.com

Cream of Chicken SoupServes 6

Ingredients ❒ 1 medium onion, chopped

❒ 2 cloves garlic, diced

❒ 3 stalks celery, chopped

❒ 3 carrots, chopped

❒ 2 tbsp coconut oil or butter

❒ ½ cup gluten free flour

❒ 6 cups organic chicken broth

❒ 2 tbsp fresh thyme

❒ 1 lb boneless skinless chicken breast

❒ ½ cup canned coconut milk

❒ salt and pepper to taste

Directions1. Chop up the onion, celery, and

carrots and place in a large soup pot with the coconut oil or butter over medium heat. Cook for 10 minutes, stirring occasionally. Add garlic and cook an additional 1–2 minutes.

2. Add the flour and cook for an additional 2 minutes, stirring frequently.

3. Add the chicken broth and thyme and bring to a boil. Chop up the raw chicken breast into bite sized pieces and add to the boiling soup. Turn down the heat to low/medium and simmer for 10 minutes, until chicken is cooked.

4. Transfer soup to a high-speed blender and add the coconut milk. Blend until smooth. Return soup the pot and add salt and pepper to taste. Serve.


Soups


Minestrone SoupServes 6

Ingredients ❒ 2 tbsp coconut oil

❒ 2 onions, chopped

❒ 4 cloves garlic, minced

❒ 5 carrots, chopped

❒ 3 ribs celery, chopped

❒ 1 cup green beans

❒ 1 can tomatoes—diced, whole, or crushed

❒ 4 cups chicken stock

❒ 1 tsp oregano

❒ 1 tsp basil

❒ ¾ cup quinoa pasta


Directions1. Add the onions, garlic, and coconut

oil to a large soup pot and cook over low heat for 10 minutes until the onions become translucent.

2. Add the carrots, celery, and green beans and cook another 10 minutes.

3. Add the chicken stock, oregano, basil, and tomatoes and bring to a boil. Add the quinoa pasta. Turn the heat down to a simmer for 15 minutes, stirring occasionally.

4. Add sea salt and pepper to taste.


Soups


Thai Chicken Curry SoupServes 6

Ingredients ❒ 1 lb boneless skinless chicken breast

❒ 3 tbsp coconut oil, divided

❒ 1 onion, chopped

❒ 2 cups mushrooms, sliced thin

❒ 4 garlic cloves, diced

❒ 1 red pepper, sliced

❒ 1 cup bok choy, sliced thin

❒ 1 can coconut milk


❒ ½ tsp ground coriander

❒ ½ tsp garam masala

❒ ½ tsp turmeric

❒ ¼ tsp chili powder

❒ 1 tbsp fish sauce


❒ 1 cup bean sprouts

❒ ½ cup green onion, chopped

Directions1. Cut up the chicken into bite size

pieces and fry in 2 tbsp of coconut oil in a large soup pot over medium heat until no longer pink. Remove from pot and set aside.

2. Add the last tablespoon of coconut oil along with the onion, mushrooms, and garlic to the pot, cooking for 10 minutes over medium/low heat. Then add the red pepper and bok choy and cook for another 5 minutes.

3. Stir in the coriander, garam masala, turmeric, chili powder, fish sauce, maple syrup, coconut milk, and chicken stock, and bring near to boiling.

4. Turn the heat down to a simmer and add the chicken. Cook for a few more minutes to reheat the chicken. Fill individual bowls and garnish with bean sprouts and green onion.


Soups


Healthy Cream of Mushroom SoupServes 6

Ingredients ❒ 5 oz shiitake mushrooms

❒ 5 oz Portobello mushrooms

❒ 5 oz cremini mushrooms

❒ 2 tbsp coconut oil

❒ 1 tbsp thyme

❒ 2 cups leeks, white and light green parts only, sliced

❒ ¼ cup gluten free all purpose flour (I use Bob’s Red Mill for thickening purposes in soup)

❒ 1 tsp sea salt

❒ ¼ tsp pepper

❒ 1 can coconut milk, full fat

❒ 4 cups vegetable or chicken stock

Directions1. Wash the mushrooms with a dry

paper towel and then slice them ¼ inch thick, removing any stems as you see fit (such as the Portobello stems).

2. Heat the coconut oil over medium heat and add the leeks. Cook for 15–20 minutes until the leeks begin to brown.

3. Add the sliced mushrooms and cook another 10 minutes, or until they are browned. Add the flour and stir well to combine. Cook for 1 minute.

4. Add the thyme, chicken or vegetable stock, coconut milk, salt and pepper, and simmer for 15 minutes.


Salads


Waldorf Salad with Avocado DressingServes 2

Ingredients ❒ 2 celery ribs, sliced

❒ 1 cup red seedless grapes, halved

❒ 2 royal gala apples, chopped

❒ 1 green onion, chopped

❒ handful of organic walnuts, roughly chopped

❒ 2 avocados, mashed

❒ ⅓ cup olive oil

❒ 2 tbsp lemon juice

❒ ½ tsp salt

Directions1. Serve over a bed of organic romaine

lettuce. A large handful should do.

2. Mix the celery, grapes, apples, green onion and walnuts and set aside. In a separate bowl mash the avocado and mix in the olive oil, lemon juice, salt and pepper. Mix in the salad ingredients and serve immediately.


Salads


Thai SaladServes 6

For the dressing ❒ ½ cup peanut butter

❒ 3 tbsp coconut aminos

❒ 2 cloves garlic

❒ 2 tbsp fresh lime juice

❒ 1 tbsp roasted sesame oil

❒ 2 tbsp honey

❒ 1 tbsp grated ginger, juice only (squeeze it out using your fingers)

❒ ¼ red cabbage, shredded

❒ 3 medium carrots, shredded

❒ 1 head swiss chard, julienned

❒ 1 red pepper, thinly sliced

❒ 1 yellow pepper, thinly sliced

❒ ½ cup cilantro, minced

❒ ½ cup peanuts, roughly chopped for garnish

❒ green onion for serving, thinly sliced for garnish

Directions1. Place all of the dressing ingredients

in a blender and blend until smooth.

2. In a large bowl, combine all of the salad ingredients except the green onion and peanuts.

3. Add the dressing to the salad and mix well. Sprinkle with green onion and peanuts and serve.


Salads


Pine Nut and Pea Sprouted Brown RiceServes 6

Ingredients ❒ 2 cups sprouted brown rice

❒ ½ cup pine nuts

❒ 1 red onion, chopped


❒ 1 cup peas, fresh or frozen



❒ 3 tbsp olive oil

❒ 1 tbsp apple cider vinegar

Directions1. Cook the sprouted brown rice as

per the package directions.

2. While the rice is cooking, place the pine nuts in a large pot over low to moderate heat and lightly toast them, tossing frequently. Be sure to keep an eye on them because they can go from lightly browned to black pretty quickly! Alternatively, you can leave them untoasted. Empty the pine nuts into a bowl and set aside.

3. Using the same large pot, cook the onion in the coconut oil over medium heat until translucent. Add the garlic and peas and cook for 2 more minutes. Turn off the heat, toss in the pine nuts and set aside.

4. Once the rice has finished cooking, add it to the onion mixture along with the coconut aminos, olive oil, and apple cider vinegar. Mix well and serve!


Salads


Walnut, Pear, and Arugula SaladServes 2

Ingredients ❒ 4 handfuls arugula

❒ ¼ cup walnuts

❒ ½ pear, sliced


❒ 1 tsp lemon juice


Directions1. Mix and serve.


Salads


Avocado Cranberry Salad with Candied WalnutsServes 4

Ingredients ❒ 1 avocado, sliced

❒ 4 handfuls mixed greens

❒ ⅛ red onion, sliced

❒ ⅛ cup dried cranberries

❒ ½ cup candied walnuts

❒ 1 tbsp balsamic vinegar



1. Mix together all ingredients and serve!

Candied Walnuts ❒ 1 ½ cups walnuts

❒ 2 tbsp butter

❒ ½ tsp cinnamon

❒ ¼ tsp sea salt

❒ ⅛ tsp cayenne


1. Place a silpat mat or some waxed paper on a cookie sheet and set aside.

2. In a very small bowl, combine sea salt, cayenne, and cinnamon.

3. In a frying pan, lightly roast walnuts over medium heat until they become fragrant—5-10 minutes. Add the butter and mix well. Then sprinkle in the spice mixture and mix well.

4. Lastly, add the maple syrup and stir well once again until the syrup candies (about 30 seconds). Remove from heat and pour the mixture onto your prepared non-stick surface and let cool.


Salads


Quinoa SaladServes 8This recipe is my favourite version of quinoa salad. It’s the one we make over and over again, and it never gets tiring!

Ingredients ❒ 4 cups cooked quinoa (or 2 cups dry)

❒ ½ cup kalamata olives, halved

❒ 1 cucumber, chopped

❒ 1 red pepper, chopped

❒ 1 pint mini tomatoes, halved

❒ ¼ red onion, chopped

❒ ½ cup sundried tomatoes, diced

❒ ¼ cup raisins

❒ ¼ cup flax oil




Directions1. If not already cooked, rinse the

quinoa and place it in a pot with 4 cups of water. Bring the water to a boil and then turn the heat down to medium. Simmer, stirring occasionally, until almost all of the liquid has been absorbed. Turn off the heat and cover until all liquid has been absorbed, then take off the lid and fluff with a fork.

2. In a large bowl, combine the cucumber, red pepper, tomatoes, onion, sundried tomatoes, and raisins.

3. Pour in the flax oil, olive oil, apple cider vinegar, and mix well.

4. Lastly, add the cooked quinoa and stir until combined. Season with salt and pepper.


Dinner


Mushroom Chicken PastaServes 4 If you cannot find black rice noodles, you may substitute with any other rice noodle.

Ingredients ❒ 2 tablespoons coconut oil

❒ 1 lb boneless skinless chicken breast



❒ 8 oz white or brown mushrooms, sliced

❒ ½ cup coconut cream (solid mass in a can of full fat coconut milk)

❒ ½ cup chicken stock


❒ 1 tbsp all purpose gluten-free flour (Bob’s Red Mill)

❒ ¼ cup fresh basil, chiffonade

❒ sea salt and pepper to taste

❒ 1 package organic black rice noodles (250g/8.8oz)

Directions1. Cut up your chicken breast into

thumb-size chicken strips.

2. Melt the coconut oil over medium heat and add the chicken strips. Liberally season with sea salt and pepper, and cook until all signs of pink are gone.

3. Remove the chicken from the pan and place in a bowl.

4. (Start boiling a large pot of water for the pasta—when the water is boiling, cook your pasta per the package directions until al dente.)

5. Add the onion, and mushrooms, and sauté over medium heat about 10 minutes. Add the garlic and sauté a further 2 minutes.

6. Add coconut cream, chicken stock, lemon juice, and bring to a boil.

7. Turn the heat down to medium and add the all purpose gluten-free flour. Stir with a whisk to thoroughly combine.

8. Add the chicken back to the pan and season with salt and pepper to taste.

9. Turn off the heat and stir in your pasta.

10. Plate and sprinkle with fresh basil.


Dinner


Herbed Pork Loin Serves 4This recipe is simple enough for a weeknight dinner yet decadent enough for a dinner party! You will enjoy this recipe for years to come, I am sure of it.

Ingredients ❒ 2 1-lb pork tenderloin


❒ 6 cloves garlic, roughly chopped

❒ 2 tbsp fresh rosemary leaves, chopped

❒ 2 tbsp sage, chopped

❒ 1 ½ cups vegetable stock


❒ ½ cup coconut milk (full fat, canned)

Directions1. Season the pork tenderloin liberally

with salt and pepper. Add the coconut oil and pork tenderloin to a large pan and sear the pork, cooking on all sides, about 5 minutes.

2. Remove the pork from the pan, turn the heat down to low, and add the garlic, sage, and rosemary. Cook for 5 minutes until garlic is fragrant.

3. Add the vegetable stock, apple cider vinegar, and coconut milk and bring to a boil.

4. Turn the heat down to medium and add the tenderloins. Cook over medium heat for 30 minutes, partially covered, flipping the tenderloins after 15 minutes.

5. Remove the tenderloins to a serving plate. Simmer the sauce, boiling off the water to make more concentrated gravy—about 10 minutes.

6. After the pork has rested 10 minutes, cut it and place on a serving platter. Pour gravy over top and serve.


Dinner


“Cheesy” Turmeric BroccoliServes 6 This recipe reminds me of the days when we would beg my mother to make cheese sauce for our cauliflower. Only now, the cheese sauce is made of cauliflower!

Ingredients ❒ 2 heads of broccoli—about 8 cups

of florets

Cheese Sauce ❒ 1 head cauliflower

❒ 6 garlic cloves



❒ ¼ cup nutritional yeast

❒ 1 cup chicken stock

❒ ½ tsp turmeric (or more to taste)

❒ 1 ½ tsp sea salt

❒ ¼ tsp pepper

Directions1. In a large soup pot, sauté the onion

in coconut oil over medium heat. After 5 minutes, add the garlic and cook for a few more minutes.

2. Meanwhile, cut up the cauliflower. Add the cauliflower and chicken stock to the pot and cover. Cook over medium high heat until the cauliflower is tender.

3. Transfer the cauliflower mixture to a high speed blender and add the nutritional yeast, turmeric, salt, and pepper. Blend well.

4. Lastly, boil a large pot of water and add the broccoli. Cook 3-5 minutes and then drain broccoli. Rinse with cold water to stop the cooking process. Pour drained broccoli into a bowl and top with cheese sauce.


Dinner


Butter Chicken with Turmeric Cauliflower RiceServes 6This is, hands down, my favourite recipe in the bunch. It is butter chicken, and therefore calls for butter, but if you are dairy free you can omit the butter and substitute 2 tbsp of coconut oil for the frying of the chicken, and then another 2 tbsp of coconut oil for the onion portion.

Ingredients ❒ 1 lb boneless skinless chicken breast


❒ 4 garlic cloves, minced

❒ 1 tbsp garam masala

❒ 1 tbsp fresh ginger, grated

❒ 1 tsp paprika

❒ 1 tsp cumin


❒ 1 28 oz can diced tomatoes

❒ 1 can coconut milk

❒ ½ cup butter, divided

❒ Cilantro, to garnish

Directions1. Cut chicken breasts into 1” chunks.

In a large pan, add 2 tbsp butter and cook the chicken on both sides until no longer pink. Remove from pan and set aside.

2. Melt another 2 tbsp butter in the pan and add the onion and cook over medium/low heat until softened, about 10 minutes. Add the garlic, garam masala, ginger, paprika, and cumin, and cook for another minute.

3. Add tomatoes, lemon juice, and coconut milk and bring to a boil. Cook over medium/low heat for 10–15 minutes to boil off some of the water.

4. Return the chicken to the pan and add the rest of the butter. Simmer for 5 minutes to reheat the chicken.


Dinner


Turmeric Cauliflower RiceServes 6You really don’t need to add turmeric to this recipe, but I love the anti-inflammatory properties of turmeric, so I try to add it in my recipes whenever I can. It also adds beautiful colour!

Ingredients ❒ 2 heads cauliflower

❒ 2 tbsp butter

❒ 1 cup chicken stock

❒ ½ tsp turmeric

❒ 1 tsp sea salt

Directions1. Chop cauliflower into small florets.

Place cauliflower in small batches into a food processor and pulse until it resembles rice.

2. Melt the butter in a large pan and add the rice-sized cauliflower, salt, and turmeric. Cook over medium heat until tender, 5–8 minutes.


Dinner


Coconut Curry SalmonServes 6Once you use this method of cooking salmon, you will use it every single time you have to cook salmon. It leaves the fish so full of moisture you will swear it’s the best thing you have ever eaten!

Ingredients ❒ 2 lbs salmon (3 large fillets)

❒ ½ can coconut milk

❒ 1 tbsp curry paste

❒ ½ tsp sea salt

❒ ¼ tsp pepper

Directions1. Preheat oven to 400°F.

2. Place two large pieces of tin foil side by side on a baking sheet and fold them together accordion style so they make one large piece of tin foil.

3. Mix together the coconut milk, curry paste, sea salt, and pepper. Pour ¼ of the mixture onto the prepared tin foil, and place the salmon on top, skin down, ½ an inch apart. Pour the rest of the coconut mixture overtop the salmon.

4. Fold the foil on the top and the sides so that it is airtight.

5. Bake for 25 minutes.

6. Let the salmon rest in the foil for 10–15 minutes so that it can finish cooking.


Dinner


Quinoa ChiliThis is now my go to recipe for chili. It’s not spicy at all since we have 3 little mouths to feed in our house, but if you enjoy heat then go ahead and add some red pepper flakes. Yuri and I pair this recipe with sliced smoked jalapenos and it is the perfect accompaniment!

Ingredients ❒ 2 ½ lbs minced beef


❒ 2 onions, diced


❒ 1 red pepper

❒ 1 orange pepper

❒ 1 19 oz can kidney beans

❒ 1 15 oz can black beans

❒ 2 28 oz cans diced tomatoes

❒ 3 tbsp tomato paste

❒ 1 cup quinoa, rinsed

❒ 2 cups beef broth

❒ 1 tbsp chili powder

❒ 1 tsp paprika

❒ 1 tsp cumin

❒ ½ tsp sea salt

Directions1. In a large pot, cook the beef until

no longer pink and add the onions. Cook for 5 minutes and then add the garlic, red pepper and orange pepper and cook another 5 minutes, stirring occasionally.

2. Add the kidney beans, black beans, tomatoes, tomato paste, quinoa, beef broth, chili powder, paprika, cumin, and sea salt, and simmer partially covered for 1–2 hours to let the magic happen.


Dinner


Sweet Shepherd’s PieA new twist on an old favourite.

Ingredients ❒ 2 lbs ground lamb

❒ 2 large sweet potatoes

❒ ½ cup coconut cream (solid top part of canned coconut milk)

❒ ½ tsp sea salt


❒ 1 medium red onion, chopped

❒ 4 medium carrots, chopped

❒ ¾ cup sweet peas (fresh or frozen)

❒ 4 cloves garlic

❒ 2 tbsp gluten free flour



❒ 1 tsp rosemary

❒ 1 tsp thyme

Directions1. Peel and cut up the sweet potatoes.

Place in a pot and cover with water. Bring to a boil and then simmer until soft. Drain water and mash with a potato masher. Add coconut cream and salt and set aside.

2. Preheat oven to 400°F.

3. While potatoes are boiling, cut up red onion and carrots and place in a large pot with the coconut oil over medium heat. Cook 5 minutes. Add garlic, lamb, rosemary, and thyme and cook until lamb is no longer pink.

4. Mix in flour and cook for another minute, then add the coconut aminos, tomato paste, and peas and stir.

5. Transfer meat mixture into a large oven safe baking dish and top with the sweet potato mixture.

6. Bake for 25 minutes.


Dinner


Coconut Shrimp with Pineapple Mango SalsaIngredients ❒ 1 package of peeled shrimp, thawed

and patted dry with a paper towel

❒ ¾ cup coconut milk (canned, full fat)

❒ ¼ cup tapioca starch

❒ 3 cups organic coconut flakes

❒ 4 tbsp coconut oil or butter for frying, divided

Directions1. In a large bowl, mix together the

tapioca starch and coconut milk. Add the shrimp and mix.

2. In a separate bowl, add the coconut flakes.

3. Preheat a large frying pan over medium heat and add 2 tbsp of butter or oil. You will want to make 2 separate batches to avoid crowding the pan.

4. One by one, coat the shrimp in the coconut flakes and add them to the pan.

5. Carefully flip the shrimp over after 3–4 minutes.

6. Cook shrimp until the coconut coating turns golden brown and the shrimp are nice and pink.

7. Serve as is or with your favourite hot sauce!


Dinner


Mango Pineapple SalsaIngredients ❒ 1 ataulfo mango, pitted, peeled,

and cut into small chunks

❒ ½ cup fresh pineapple, cut into small chunks

❒ 2 tbsp diced red onion

❒ ¼ cup cilantro, chopped

❒ 1 tsp olive oil

❒ 1 tsp lime juice

❒ pinch sea salt

Directions1. Place all ingredients into a medium

bowl and mix.


Dinner


Chicken and Mushrooms over Squash Ingredients ❒ 1 large squash

(acorn, spaghetti, etc.)

❒ 2 tbsp + 2 tbsp coconut oil

❒ 24 oz mushrooms, sliced (1.5lbs, 680g)

❒ 4 large handfuls spinach

❒ 1 lb boneless skinless chicken breasts


❒ 2 tbsp fresh thyme, chopped

❒ ¼ cup fresh chives, chopped


1. Preheat the oven to 450°F.

For the squash1. Cut the squash in half and remove

the seeds. Pour an inch of water in the bottom of a roasting pan and place the squash flesh side down. Flip over the squash after 30 minutes, and bake another 20–30 minutes. Roast until a fork slides easily through the flesh. When the squash has cooled a bit, scoop out the flesh with a spoon.

For the spinach1. Place spinach in a pan with 2 tbsp

water and cover. Steam over medium heat until spinach has wilted. Turn off heat.

For the chicken1. Heat the coconut oil in a large pan,

and add the mushrooms. Cook until they start to caramelize, about 10–15 minutes. Add the garlic cloves and cook another 2 minutes. Remove from the pan.

2. Cut the chicken breasts into bite size pieces and season liberally with salt and pepper. Put 2 tbsp of coconut oil into the pan. Cook the chicken in batches until there is no pink left inside, about 3 minutes per side.

3. Once all of the chicken is cooked, return the rest of the chicken and all of the mushrooms to the pan. Add the thyme, chives, and lemon juice and stir. Cook for an additional 2 minutes to reheat the mushrooms.

Putting it all together1. Spoon some of the squash onto

a plate, layering the spinach on top. Finish with the chicken and mushrooms and serve.


Dinner


Roasted Tomato SalmonThis gem came about one night when I had no idea what to have for dinner. I raided the pantry and this was the delicious result! It’s my new favourite way to prepare salmon and it’s incredibly easy to throw together!

Ingredients ❒ 2 lbs salmon (3 fillets)

❒ 1 14 oz can organic diced tomatoes

❒ 1 red onion, chopped

❒ 4 cloves garlic, chopped

❒ ½ tsp smoked paprika

❒ 1 tsp coriander seeds, milled (powdered coriander)

❒ 1 tsp fennel seeds, milled (powdered fennel)

❒ 1 ½ tsp cumin

❒ ½ tsp salt

❒ ⅛ tsp pepper

❒ 2 tbsp butter (optional)

Directions1. Heat oven to 400°F.

2. Place two large pieces of tin foil side by side on a baking sheet and fold them together accordion style so they make one large piece of tin foil.

3. Chop up the onion and garlic and toss it in a large bowl along with the diced tomatoes (including the juice), paprika, salt, and pepper. Mix to combine.

4. Spoon ¼ of the tomato mixture onto the middle of the tin foil and place the salmon on top, pink side up.

5. If you have coriander and fennel seeds, place them in a coffee grinder and grind until fine. I like to grind my seeds myself so they are fresh and aromatic. Otherwise, pre-ground seeds are fine.

6. In a small bowl, mix the coriander, fennel, and cumin powder. Sprinkle ¼ of the mixture on the salmon. Spoon the rest of the tomato mixture over the salmon, and sprinkle the rest of the fennel mixture over top.

7. Top the mixture with butter and then fold the foil together on top followed by the sides so that it is airtight.

8. Place in the oven and cook for 25 minutes.

9. When you take the salmon out of the oven, the salmon should be slightly pink/raw in the middle. This is exactly what you want. Let it sit and rest for 5–10 minutes so it can rest/finish cooking and then enjoy!


Dinner


Beef TenderloinServes 2

Ingredients ❒ 2 beef tenderloin steaks

❒ Salt and pepper

❒ 2 tbsp butter, ghee, or coconut oil

Directions1. Steaks cook best at room

temperature, so take your tenderloin out of the fridge at least 30 minutes before cooking.

2. Preheat the pan to medium heat. Season the steak with salt and pepper on each side, add a tablespoon of butter or oil to the pan, and begin cooking your steak.

3. Turn the steak every minute to ensure even cooking, searing the steak on the sides using tongs once the top and bottom have been seared.

4. If your steaks are thin, they will only take 2-3 minutes per side to get to medium rare. If they are thick they will take longer. Press down on the top of the steak to check doneness. Add a little more butter to the pan and baste the steak for the last minute, and remove when you think they’re done to your liking. Note: You can place an undercooked steak back in the pan, but once it’s too well

done there is no fixing it! If you’re unsure, cut into the steak to check!


Dinner


Steamed BroccoliServes 2

Ingredients ❒ 1 head broccoli

❒ ¼ red onion, sliced thin


❒ 1 tbsp sesame oil

❒ 1 tbsp honey


Directions1. Wash and cut the broccoli into

small florets. Place broccoli into a large pot and add 2 inches of water. Cook over medium/high heat until broccoli is bright green and al dente, about 5 minutes. Remove from heat and run broccoli under cold water to stop the cooking process, leaving the broccoli warm but not cold. Pour off the water and pat broccoli dry as much as possible.

2. Meanwhile, place the rest of the ingredients in a large bowl and mix well. Add the cooked broccoli.


Dinner


Moroccan Chicken with Cauliflower RiceServes 4This is a recipe that you are going to make again and again and again. And there aren’t going to be any leftovers. Ever.

Ingredients ❒ 2 tablespoons coconut oil

❒ 10 cloves garlic, roughly chopped

❒ 1 tbsp fresh grated ginger

❒ 1 tsp ground cumin

❒ 1 tsp coriander

❒ 1 tsp turmeric

❒ ½ tsp paprika

❒ ¼ tsp freshly ground black pepper

❒ ½ tsp salt

❒ 1 large Spanish onion, finely chopped

❒ 1 cup organic chicken stock

❒ 8 chicken thighs, with bone and skin

❒ ½ cup pitted green olives

❒ ½ cup chopped parsley

❒ ½ cup chopped cilantro

❒ ½ cup pine nuts

❒ ¼ cup raisins

Directions1. In a large soup pot, mix the garlic,

cumin, ginger, paprika, turmeric, salt, pepper, onion, chicken stock and oil. Add the chicken.

2. Bring to a boil over high heat, then simmer and cook partially covered for 30 minutes.

3. Turn over the chicken and simmer another 15 minutes.

4. Remove the chicken and cover with foil. Next, stir in the olives, raisins, pine nuts, parsley and cilantro.

5. Turn up the heat on the sauce to reduce and thicken—about 10 minutes.

6. Pour sauce over the chicken and serve over basic cauliflower rice.

Basic Cauliflower Rice ❒ 2 heads of cauliflower, chopped

into medium size florets


1. Place florets and chicken stock in a large pot on medium heat. Put on the lid. Steam the cauliflower for 15 minutes, then mash with a potato masher. Cook for a few minutes, stirring occasionally with the lid off to evaporate some of the excess liquid. Done!


Dinner


Meatloaf PeppersIf you are completely against stuffing meatloaf into peppers, go ahead and put your meatloaf in a loaf pan. We won’t take it personally.

Ingredients ❒ 2 ½ lbs ground beef

❒ 6 red peppers


❒ 1 tbsp fresh thyme, chopped


❒ ½ tsp chili powder

❒ ¼ cup chicken stock

❒ 2 large eggs, beaten

❒ 1 ½ tsp sea salt

❒ ½ tsp pepper


Homemade ketchup topping ❒ Leftover tomato paste



❒ ½ tsp sea salt

❒ ¼ tsp onion powder

❒ ⅛ tsp garlic powder

Directions1. Preheat oven to 325°F.

2. Cut the top off of the peppers and wash them. Place them on a cookie sheet lined with a silpat or greased with coconut oil.

3. In a medium pan, sauté the onions, thyme, salt and pepper, and cook over medium heat for 8-10 minutes until the onions are translucent. Remove from heat and stir in the chili powder, tomato paste, coconut aminos, and chicken stock.

4. In a large bowl, combine the ground beef, onion mixture, and eggs, and mix with a fork. Spoon the mixture into the peppers.

5. To make the ketchup, and avoid throwing out the rest of the tomato paste like usual, place all ingredients in a bowl and stir until combined. Spread approximately 1½ tbsp of ketchup over the top of each meatloaf. It seems like a lot but it cooks down with the heat, so use it all—you won’t be sorry!

6. Cook for 1 hour.

Note: Before plating the individual peppers, make a little hole with a knife and drain out the fat.


Bonus Desserts


These desserts aren’t in the meal plan because we don’t want to encourage you to eat dessert often. But, if you are craving something sweet, these delicious desserts aren’t going to sabotage your fitness efforts. In moderation of course!

Coconut MacaroonsMakes 18 cookiesSo many cookie recipes these days have copious amounts of sugar. These cookies do not. But no one will be able to tell they’re “healthy!”

Ingredients ❒ 3 cups unsweetened coconut flakes

❒ 1 cup almond flour

❒ 2 eggs

❒ ¼ cup maple syrup

❒ 15 drops stevia

❒ ½ cup coconut milk, canned, full fat

❒ 1 tsp vanilla extract

❒ ½ tsp almond extract

❒ ½ tsp sea salt

Directions1. Preheat the oven to 325°F and place

a silpat sheet over a cookie tray.

2. In a large bowl, mix together the coconut, almond flour, and sea salt.

3. In a medium bowl, beat the eggs, and then add the stevia, coconut milk, vanilla extract, and almond extract. Stir well.

4. Pour the wet ingredients into the dry and mix well.

5. Drop dough in tablespoon amounts onto the silpat sheet. Roll them into balls and then flatten them with your fingers.

6. Cook for 22–25 minutes.

7. As the cookies are cooling, melt the chocolate. Place an inch of water in a medium sized pot and bring it to a simmer. Place a bowl over the simmering water and add the chocolate chips and coconut oil.

Stir frequently until all the chocolate has melted. If you need to thin the chocolate, add more coconut oil. Remove the chocolate from the heat and drizzle over the cooled cookies. Refrigerate.

8. Keep the cookies in the fridge until ready to serve!


Bonus Desserts


Double Chocolate BrowniesJust like all of my desserts, these brownies are as low in sugar as I could get them. My advice is that you make a plan to share them or else you might eat the whole pan. Consider yourself warned!

Ingredients ❒ 1 cup almond flour

❒ ¼ cup cocoa powder

❒ 2 eggs

❒ 100 g dark chocolate (70% cocoa)

❒ ½ tsp baking powder

❒ ¼ cup coconut oil, melted

❒ ¼ cup palm sugar

❒ 1 tbsp vanilla extract

❒ ½ cup enjoy life chocolate chips

❒ ¼ tsp almond extract (optional)

Directions1. Preheat the oven to 350°F. Grease

with coconut oil, and line an 8×8 baking dish with 2 overlapping sheets of parchment paper.

2. In a double boiler, or a bowl placed over simmering water, melt the chocolate, stirring often. Once ¾ melted, remove from heat, and continue to stir. Once the chocolate is melted, add the coconut oil and stir until melted.

3. Mix together eggs, sugar, vanilla, and almond extract (if using). Once mixed well, add the almond flour and cocoa powder. 4. Slowly add the chocolate mixture,

stirring constantly. Finally, mix in the chocolate chips.

5. Bake for 20–25 minutes until just set. Cool in pan before cutting.


Bonus Desserts


Oatmeal Chocolate Walnut CookiesMakes 18 cookies

Ingredients ❒ 1 ½ cups rolled oats

❒ 1 cup almond flour

❒ ½ tsp baking soda

❒ 1 tbsp vanilla extract



❒ 2 large eggs

❒ ¼ tsp sea salt

❒ ½ cup chocolate chips

❒ ½ cup chopped walnuts

Directions1. Set oven to 350°F. Place a silpat

sheet on a large cookie sheet.

2. In a large bowl, combine rolled oats, almond flour, baking soda, and sea salt.

3. Mix in eggs, maple syrup, coconut oil, and vanilla extract.

4. Lastly, add chocolate chips and walnuts.

5. Place heaping tablespoons full of batter onto the cookie sheet, 12 at a time. They’ll seem crumbly but I promise they’ll stay together!

6. Cook for 10–12 minutes. Let cool to room temperature on pan or move extremely carefully until cooled!


Bonus Desserts


Banana Chocolate Walnut MuffinsMakes 12 muffins

Ingredients ❒ 2 overripe bananas

❒ 2 large eggs


❒ 1 tsp vanilla powder (vanilla extract works also)

❒ 1 ½ cups almond flour

❒ 2 tbsp chia seeds

❒ 1 tsp baking soda

❒ ¼ tsp sea salt


❒ ½ cup chocolate chunks

❒ walnuts for garnish

Directions1. Preheat oven to 350°F and line

a muffin pan with silicon muffin cups.

2. Mash bananas, and mix in eggs and maple syrup. Add almond flour, vanilla powder, chia seeds, baking soda, and sea salt. Mix well. Warm the coconut oil until just melted and mix in.

3. Lastly, mix in chocolate chunks.

4. Full muffin cups ¾ full, and top muffins with walnuts.

5. Bake for 20–25 minutes (I usually do 23) and let cool in the pan for best results.

6. Once cooled, gently pull the muffins away from the silicon cups and they will pop out perfectly!




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I am very excited - Amazon S3 · FatBurningMealClub.com I am very excited to provide these recipes for our Fat Burning Meal Club! Yuri and I have come a long way with respect to nutrition