Meal Plan

Mark Hyman, MDAuthor of the bestsellers UltraMetabolism

and The UltraMind Solution

1 Week Gluten-Free MEAL PLAN

BASED ONT H E # 1 N E w Y O r k T i M E S B E S T S E L L E r

T H E B L O O D S u g A r S O L u T i O N

2INTRODUCTION

How to Choose Between the Basic and Advanced Meal Plans:

There are two versions of the program. The one you need depends on your score on the comprehensive diabesity quiz which you can take by going to store.bloodsugarsolution.com. The basic program can be followed by anyone. It balances your blood sugar, reduces insulin resistance, balances hormones, calms inflammation, improves digestion, boosts metabolism, maximizes detoxification, and relaxes your mind and nervous system.

The advanced program is designed for people with more severe cases of diabesity, including all those who have been diagnosed with diabetes. The advanced program will help those of you who have more serious biochemical and metabolic imbalances.To determine which plan is best for you and effectively track your progress, you will need to complete three action steps gather your measurements, take the quiz, and get tested. Ready to start? Begin here at store.bloodsugarsolution.com.

What is the Difference Between the Basic Plan and the Advanced Plan?

If you took the comprehensive quiz you know whether you need the basic or advanced plan for The Blood Sugar Solution. If you are on the basic plan, then a slightly higher carbohydrate load is permitted, as long as your body tolerates it. Small amounts of gluten-free whole grains and nutrient-dense starches, such as sweet potato and squash, as well as a moderate intake of fruit, are acceptable on this plan. But the foundation should be high-quality protein, fats, and non-starchy vegetables.If you are on the advanced plan, then a more restrictive carbohydrate load is suggested. This helps you focus on eating a lower glycemic load at each meal to reboot your metabolism and enjoy success on this program. This diet has been shown to effectively prevent and even reverse insulin resistance. Essentially, your meals will be compromised of protein and plants. Proteins include grass-fed meats or free-range chicken, low-mercury fish, omega-3 eggs, and Non GMO whole soy, nuts, and seeds. A small amount of beans may be tolerated by some but can raise blood sugar in others. I suggest keeping legumes to cup while on this program. Grains are not permitted while on this program and most fruit is off limits for now as well. You may enjoy cup of berries daily, however. And vegetables must be low in starch for example, cruciferous vegetables, green beans, all manner of crunchy vegetables, and sea vegetables, but no starchy veggies like winter squash, potatoes, or sweet potatoes.

Serving Sizes For The Blood Sugar Solution Program Basic and Advanced: Basic: Nuts = cup Gluten-Free Whole Grains = cup Legumes and Beans = cup Squash = 1 cup (cooked) Berries = cup Sweet Potato = each

In my book The Blood Sugar Solution, I explain diabesity and the growing epidemic, provide a detailed program to prevent and even reverse the onset of diabesity, and encourage you to form communities to support your efforts. We also provide several recipes to help you find that healthful eating can also be delicious. For those of you who opt for a gluten-free diet - either for medical reasons or simply because you feel better being off of gluten - we have created this completely gluten-free meal plan.

3INTRODUCTION

Day 1 Breakfast: UltraShake. 1 cup herbal or green tea.Mid-morning Snack: UltraMetabolism Road Mix. Make enough for snacks on Days 4 and 6.Lunch: Parslied Lentil Salad Make enough for Lunch on Day 3; serve over choice of either: 2 cups salad greens or steamed kale; 1 square 70% dark chocolate.

Afternoon Snack: cup edamame; 1 cup herbal tea (something relaxing such as chamomile, rose hips, lemon balm, or hibiscus).

Dinner: Middle Eastern Lamb Patties Make enough for Dinner on Day 3; Mediterranean Chopped Salad - Make enough for Dinner on Day 3; 1 cup of ginger tea with lemon.

Day 2Breakfast: Turkey Breakfast Sausage Make enough for Breakfast on Day 5; Scrambled Eggs (2); cup fresh berries; 1 cup herbal or green tea.Mid-morning Snack: avocado with lemon.Lunch: 2 cups mixed salad with 5-6 olives and 4 ounces tuna, sardines, or salmon (water-packed) with fresh lemon juice. Add any veggies you like.

Basic Plan: cup cooked brown rice or quinoa. Afternoon Snack: 2 tablespoons hummus served with 2 cups of mixed vegetables. Suggestions: carrots, celery, bell pep-per and snap peas; 1 cup herbal tea (something relaxing such as chamomile, rose hips, lemon balm, or hibiscus).

Dinner: Vegetable-Tofu Stir-Fry.Basic Plan: cup Lime-Scented Coconut Rice. Advanced Plan: Serve over steamed greens (chard, spinach, kale, etc.).

Day 3Breakfast: 1 cup herbal or green tea, plus choice of one of the following based on your plan.

Basic Plan: cup Apple-Walnut Amaranth Make enough for Breakfast on Day 6 Advanced Plan: UltraShake.

Mid-morning Snack: tablespoon nut butter or 6-8 nuts with: Basic Plan: 1 serving fresh seasonal fruit (pear, apple or pomegranate). Advanced Plan: piece of fruit or cup berries.

Lunch: Parsleyed Lentil Salad Leftovers from Day 1. Serve over choice of either: 2 cups salad greens or steamed kale; 1 square 70% dark chocolate.

Afternoon Snack: 1 cup herbal tea (something relaxing such as chamomile, rose hips, lemon balm, or hibiscus).

Your Meal Plan

4INTRODUCTION

Basic Plan: 6 Mary's Gone Crackers with hummus and as much celery as desired.Advanced Plan: Celery Stalks and Green Olive Tapenade.

Dinner: Middle Eastern Lamb Patties Leftovers from Day 1. Mediterranean Chopped Salad - Leftovers from Day 1. One cup ginger tea with lemon.

Day 4Breakfast: UltraShake. Mid-morning Snack: UltraMetabolism Road Mix - Leftovers from Day 1.Lunch: Curried Waldorf Salad.

Basic Plan: Veggies with 1-2 tablespoons hummus or tahini.Advanced Plan: Veggies with 1-2 tablespoons hummus or tahini.

Afternoon Snack: Hard Boiled Egg with Roasted Seaweed Snacks (found in whole foods markets, Asian markets and stores like Trader Joe's; 1 cup herbal tea (something relaxing such as chamomile, rose hips, lemon balm, or hibiscus).

Dinner: Steamed Mussels in Saffron Fennel Broth; 1 cups of greens (spinach, kale, chard, etc.) sauted with olive oil, garlic, and lemon juice.

Basic Plan: 1/2 cup cooked brown rice.

Day 5Breakfast: Turkey Breakfast Sausage. Leftovers from Day 2. Scrambled Eggs (2); cup fresh berries.Mid-morning Snack: avocado with lemon.Lunch: Curried Waldorf Salad Leftovers from Day 4. Veggies with 1-2 tablespoons hummus or tahini.Afternoon Snack: 6 ounces plain soy or almond yogurt with cup berries; 1 cup herbal tea (something relaxing such as chamomile, rose hips, lemon balm, or hibiscus).

Dinner: Chicken Cacciatore; Simple Green Salad with lemon and 2 teaspoons olive oil or Tricolor Salad with 2 teaspoons olive oil and lemon juice per serving.

Day 6Breakfast:

Basic Plan: 2/3 cup Apple-Walnut Amaranth Leftovers from Day 3. Advanced Plan: UltraShake.

Mid-morning Snack: UltraMetabolism Road Mix Leftovers from Day 1.Lunch: Tuscan White Bean Stew.

Basic Plan: Quinoa Timbales with Roasted Pepper and Herbs. Advanced Plan: Green Beans and Tomato Salad with Toasted Pumpkin Seeds. Hint: Make enough for next week for an easy already-prepared meal.Afternoon Snack: cup edamame with Roasted Seaweed Snacks; 1 cup herbal tea (something relaxing such as chamo-mile, rose hips, lemon balm, or hibiscus).

5INTRODUCTION

Dinner: Pan-Seared Halibut; Sauted Broccoli Rabe with Garlic and Pine Nuts.Basic Plan: 1 Cup Roasted Squash. Hint: Make enough squash for next week for an easy already-prepared side.

Day 7Breakfast: Soy-Nut Pancakes with Strawberry- Banana Sauce.Mid-morning Snack: 1 hard-boiled egg.

Basic Plan: 4 Mary's Gone Crackers and as many cucumber slices as desired.Advanced Plan: Cucumber slices.

Lunch: Creamy Chickpea Soup, served over dark leafy greens, such as kale. Hint: Make enough for next week for an easy already-prepared meal; 1 square 70% dark chocolate.Afternoon Snack:

Basic Plan: 1 apple with tablespoon almond butter. Advanced Plan: 2 celery stalks with 1 tablespoon almond butter.

Dinner: Asian Chicken Salad; 1-2 cups steamed mixed veggies (broccoli, carrots, cauliflower, etc.) Hint: Make enough for next week for an easy already-prepared meal.

6INTRODUCTION

If you are vegetarian/vegan: 4 ounces tofu, cup beans, or 2 tablespoons nut butter may be substituted for 5 ounces of meat protein. Soy, rice, almond, or hemp milk may be interchanged.

Meal timings are critical: Eat protein for breakfast every day such as whole omega-3 eggs, a rice/pea protein shake, or nut butters. Eat something every 3 hours to keep insulin and glucose levels normal. Eat small protein snacks in the morning and afternoon such as a handful of almonds. Finish eating at least 2 to 3 hours before bed. If you have a snack earlier in the day you wont be as hungry, even

if you eat a little later.Meal composition: Controlling the glycemic load of your meals is very important. You can do this by combining adequate protein, fats, and whole-food carbohydrates from vegetables, legumes,

nuts, seeds, and fruit at every meal or snack. It is most important to avoid eating quickly absorbed carbohydrates alone as they raise your sugar and insulin

levels. This leads to increased weight gain and central adiposity, or that belly fat you want to get rid of.Travel suggestions:

Two handfuls of almonds in a zip-lock bag make a great emergency snack. You can eat them with a piece of fruit. Remember, real food is the best!

What to Eat Cheat Sheet: Choose from a variety of the following real, whole foods: Choose organic produce and animal products whenever possible. Eat high-quality protein such as fish - especially fatty, cold-water fish like salmon, sable, small halibut, herring,

sardines, and shellfish. Cold-water fish such as salmon, halibut, and sable contain an abundance of beneficial essential fatty acids

and omega-3 oils that reduce inflammation. Choose smaller wild Alaskan salmon, sable, and halibut that are low in toxins. Canned wild salmon is a great emergency food.

Eat up to eight omega-3 eggs a week. Create meals that are high in low-glycemic legumes such as lentils, chickpeas, and soybeans (try edamame - japa-

nese soybeans in a pod - quickly steamed with a little salt as a snack). These foods slow the release of sugars into the bloodstream, which help prevent the excess insulin release that can lead to health concerns like obesity, high blood pressure, and heart problems.

Eat a cornucopia of fresh fruits and vegetables teeming with phytonutrients like carotenoids, flavonoids, and poly-phenols which are associated with a lower incidence of nearly all health problems including obesity and age-related disease.

Eat more low-glycemic vegetables such as asparagus, broccoli, kale, spinach, cabbage, and Brussels sprouts. Berries, cherries, peaches, plums, rhubarb, pears, and apples are optimal fruits. Cantaloupes and other melons,

grapes, and kiwi are suitable; however, they contain more sugar. You can use organic frozen berries (such as those from Cascadian Farms) in your protein shakes.

Key Highlights from The Blood Sugar Solution

7INTRODUCTION

Focus on anti-inflammatory foods including wild fish and other sources of omega-3 fats, red and purple berries (these are rich in polyphenols), dark green leafy vegetables, orange sweet potatoes, and nuts.

Eat more antioxidant-rich foods including orange and yellow vegetables, dark green leafy vegetables (kale, col-lards, spinach, etc.), anthocyanidins (berries, beets, grapes, pomegranate), purple grapes, blueberries, bilberries, cranberries, and cherries. In fact, antioxidants are in all colorful fruits and vegetables.

Include detoxifying foods in your diet such as cruciferous vegetables (broccoli, kale, collards, Brussels sprouts, cauliflower, bok choy, Chinese cabbage, and Chinese broccoli), green tea, watercress, dandelion greens, cilantro, artichokes, garlic, citrus peels, pomegranate, and even cocoa.

Season your food with herbs such as rosemary, ginger, and turmeric which are powerful antioxidants, anti-inflam-matories, and detoxifiers.

Avoid excessive quantities of meat. Eat lean, organic or grass-fed animal products, when possible. These include eggs, beef, chicken, pork, lamb, buffalo, and ostrich. There are good brands at Whole Foods and other local health-food stores.

Garlic and onions contain antioxidants, enhance detoxification, act as anti-inflammatories, and help lower choles-terol and blood pressure.

A diet high in fiber further helps to stabilize blood sugar by slowing the absorption of carbohydrates and supports a healthy lower bowel and digestive tract. Try to gradually increase fiber to 30 to 50 grams a day and use pre-dominantly soluble or viscous fiber (legumes, nuts, seeds, whole grains, vegetables, and fruit), which slow sugar absorption from the gut.

Use extra virgin olive oil, which contains anti-inflammatories and anti-oxidants, as your main cooking oil. Soy products, such as soymilk, soybeans, and tofu, are rich in antioxidants that can reduce cancer risk, lower

cholesterol, and improve insulin and blood sugar metabolism. Increase your intake of nuts and seeds including raw walnuts, almonds, macadamia nuts, pumpkin, and flaxseeds. And yes chocolate can be healthy, too. Choose only the darkest varieties and eat only 2 to 3 ounces a day. It

should contain 70 percent cocoa.

Decrease (or ideally eliminate) your intake of: All processed or junk foods. Foods containing refined white flour and sugar such as breads, cereals (corn flakes, frosted flakes, puffed wheat,

and sweetened granola), flour-based pastas, bagels, and pastries. All foods containing high-fructose corn syrup. All artificial sweeteners (aspartame, sorbitol, etc.) and caffeine. Starchy, high-glycemic cooked vegetables such as potatoes, corn, and root vegetables such as rutabagas, pars-

nips, and turnips. Processed fruit juices which are often loaded with sugars (try juicing carrots, celery, beets, or fruit and vegetable

combinations instead). Processed canned vegetables (usually very high in sodium). Foods containing hydrogenated or partially hydrogenated oils (which become trans fatty acids in the bloodstream),

such as most crackers, chips, cakes, candies, cookies, doughnuts, and processed cheese. Processed oils such as corn, safflower, sunflower, peanut, and canola. Red meats (unless organic or grass-fed) and organ meats. Large predatory fish and river fish, which contain mercury and other contaminants in unacceptable amounts, in-

cluding swordfish, tuna, tilefish, and shark. Dairy-substitute, unsweetened, gluten-free soymilk, almond milk, or hazelnut milk products most of the time, espe-

cially if you do not tolerate dairy well.

The Recipes

ULTrASHAKE

Preparation

Blend frozen, wild or organic blueberries, hulled hemp seeds, almond butter, chia seeds, unsweetened hemp or almond milk, banana, walnuts, brazil nuts, pump-kin seeds, and coconut oil until smooth. Be sure to add enough water so that the smoothie is not so thick that it is hard to drink, usually youll need to fill the liquid about an inch or two above the contents.

v cup of frozen wild blueberries

v 2 tablespoons hemp seed milk

v 2 tablespoons chia seedsv 2-3 tablespoons hulled

hemp seedsv 2 tablespoons organic

almond butterv 4 ounces hemp milkv large bananav 1 tablespoon extra virgin

coconut butterv four walnuts, three brazil

nuts, and a small handful of pumpkin seeds

v Enough water to thicken to desired consistency

Ingredients Gluten-Free Dairy-Free Quick Egg-Free Basic and Advanced PlanServes 3

Serving size: 6-8 ounces, depending on the amount of water addedYield: 18-24 ounces Prep time: 5 minutes

Cook time: 0 minutes

Nutritional Analysis:Serving Size 1: Calories 377 Fat 17 g, Sat 3 g, Cholesterol 0 mg, Fiber 14 g, Protein 12 g, Carbohydrates 47 g, Sodium 129 mg

9BREAKFAST

TUrKEY BrEAKFAST SAUSAgE

Preparation

In a large bowl, gently mix turkey, apple, onion, sage, thyme, 1 tablespoon extra virgin olive oil, salt, and pepper. Form the mixture into eight 4-inch patties, each about inch thick.Heat the remaining 2 tablespoons extra virgin olive oil in a nonstick skillet over me-dium heat. Cook the patties for 3 to 4 minutes on each side, until firm to the touch.

Store leftovers in an airtight glass container in refrigerator up to 3 days.

v 1 pound ground turkey breast

v cup finely diced apple, such as gala or red delicious

v 2 tablespoons finely minced red onion

v 2 teaspoons finely minced sage

v teaspoon finely minced thyme

v 3 tablespoons extra virgin olive oil

v teaspoon kosher saltv teaspoon freshly

ground black pepper

Ingredients

Gluten-Free Dairy-Free Quick Egg-Free Basic and Advanced PlanServes 8

Serving size: 1 (2-ounce) patty Yield: 8 pattiesPrep time: 20 minutes

Cook time: 6 to 8 minutes

Nutritional Analysis:Per 2-ounce patty: 126 Calories, 9 g Fat, 1.7 g Sat, 33 mg Chol, 0 g Fiber, 11 g Protein, 1 g Carb, 160 mg Sodium

10BREAKFAST

This flavorful breakfast sausage with sage and apple is a delicious, healthy alternative to store-bought sausage.

APPLE-WALnUT AMArAnTH

Preparation

Place amaranth, soy milk, cinnamon, salt (if using), and apple in a medium sauce-pan. Bring to a boil, stirring frequently. Cover pan and reduce heat to low. Simmer for 25 to 30 minutes until amaranth is soft. Top with chopped walnuts and serve.

Hint! Double the batch if you plan on feeding four people leftovers of this meal on Day 6. Store leftovers in airtight glass container in refrigerator up to 5 days.

v 1 cup amaranthv 3 cups plain soy milkv teaspoon ground

cinnamonv pinch kosher salt

(optional)v 1 large apple, skin on,

cored and dicedv cup chopped walnuts

Ingredients

Gluten-Free Dairy-Free Vegetarian Egg-Free Basic Plan OnlyServes 4

Serving size: cup Yield: 2 cupsPrep time: 5 minutes


Per 23-cup serving: 380 Calories, 15 g Fat, 2.2 g Sat, 0 mg Chol, 10 g Fiber, 16 g Protein, 48 g Carb, 83 mg Sodium

11BREAKFAST

Amaranth is a nutty, nutritious grain full of vitamins, minerals, and protein.

SOY-NUT PANCAKES WITH STRAWBERRY-BANANA SAUCE

Preparation

In a blender, combine banana, strawberries, and honey. Puree for 5 to 10 seconds for a chunky sauce. Set aside sauce in a small bowl.Without washing the blender, combine the tofu, soy milk, flaxseed, almond and soy flours, baking powder, salt, vanilla, and egg, and mix until smooth.

Preheat a griddle to 400 degrees and lightly brush with grapeseed oil. Pour approxi- mately 14 cup batter directly from the blender onto the griddle for each pancake. Cook pancakes until bubbles form on the surface and burst, about 4 minutes. Turn pancakes over and cook about 2 more minutes, until cooked through. Serve 3 pancakes per person with 12 cup of sauce.

v 1 small bananav 2 cups fresh strawberries

(or frozen unsweetened, thawed with juice)

v 1 teaspoon honeyv cup drained silken tofuv cup plain soy milkv 2 tablespoons ground

flaxseedv cup almond flourv cup soy flourv 2 teaspoons baking

powderv pinch kosher saltv 1 teaspoon vanilla extractv 1 whole omega-3 eggv grapeseed oil for griddle

Ingredients

Gluten-Free Dairy-Free Quick Basic and Advanced PlanServes 4

Serving Size: 3 pancakes plus cup sauceYield: 12 pancakes plus 2 cups sauce

Prep time: 15 minutes Cook time: 5 to 7 minutes

Nutritional Analysis:Per 3-pancake serving: 221 Calories, 14 g Fat, 1.7 g Sat, 53 mg Chol, 5 g Fiber, 14 g Protein, 17 g Carb, 79 mg SodiumPer 12 cup sauce: 66 Calories, 0 g Fat, 0 g Sat, 0 mg Chol, 3 g Fiber, 1 g Protein, 17 g Carb, 3 mg Sodium

12BREAKFAST

You can add fresh fruit to the batter and try whipped natural nut butter with a touch of honey in it as a topping.

UlTRAMETABOlISM ROAD MIx

Preparation

In a medium bowl, mix all the ingredients. Store in a covered jar and keep in a cool, dark place.Store leftovers in an airtight glass container in refigerator.

v cup dried wild blueberries

v 1 cup cocoa nibs

v 1 cup whole raw almonds

v 1 cup whole raw cashews

v 1 cup whole raw walnuts

v 1 cup hulled raw pumpkin seeds

v 1 cup hulled raw sunflower seeds

Ingredients

Gluten-Free Dairy-Free Quick Vegetarian Egg-Free Basic and Advanced Plan

Serves 13Serving size: cup Yield: 6 cups

Prep time: 5 minutes Cook time: none

Nutritional Analysis:Per 12-cup serving: 300 Calories, 24 g Fat, 0 mg Chol, 10 g Fiber, 13 g Protein, 23 g Carb, 54 mg Sodium

13SNACK

Cocoa nibs are roasted cocoa beans separated from their husks and broken into small bits. The nibs can be used in recipes or as a stand-alone snack when nothing but chocolate will satisfy your

taste buds.

PArSLEYED LEnTIL SALAD

Preparation

In a large bowl, whisk lemon juice and olive oil. Add lentils, onion, carrots, parsley, and green olives. Toss to blend. Refrigerate for a few hours so that flavors meld.

Hint! Double the batch if you plan on feeding four people leftovers of this meal on Day 3. Store leftovers in airtight glass container in refrigerator up to 5 days.

v 6 tablespoons freshly squeezed lemon juice

v cup extra virgin olive oil

v 1 (15-ounce) can low-sodium lentils, drained

v 1 small chopped red onion

v 1 cup grated carrotsv 1 cup chopped fresh

parsleyv 1 cup chopped green

olives

Ingredients


Serving size: 1 cup Yield: 4 cupsPrep time: 20 minutes

Cook time: none

Nutritional Analysis:Per 1-cup serving: 347 Calories, 22 g Fat, 3 g Sat, 0 mg Chol, 11 g Fiber, 10 g Protein, 32 g Carb, 322 mg Sodium

14LUNCH

This is a great salad to make ahead of time for a grab and go lunch and it stores well in the refrigerator for a few days.

CURRIED WAlDORF SAlAD

Preparation

Sprinkle nuts in a single layer on a cookie sheet and toast at 350 degrees for 10 to 15 minutes, stirring occasionally.

In a large bowl, combine apple, tofu, celery, walnuts, flaxseed, ginger, curry powder, and oil. Arrange endive in layers on salad plates. Spoon the apple-tofu mixture on the endive and serve.

v cup chopped walnuts

v 1 large red delicious or gala apple, skin on, cored and diced

v 1 cup extra-firm tofu, drained well and cut into 1-inch cubes

v cup celery, choppedv tablespoon flaxseed,

groundv teaspoon fresh ginger,

gratedv teaspoon curry powderv 1 tablespoon walnut oil

v 1 head endive, separated and washed

Ingredients


Serves 2Prep time: 15 minutes Cook time: none

Nutritional Analysis:Per serving: 286 Calories, 16 g Fat, 2.5 g Sat, 0 mg Chol, 12 g Fiber, 16 g Protein, 28 g Carb, 88 mg Sodium

15LUNCH

A nutty, dairy-free version of a traditional favorite

TUSCAn WHITE BEAn STEW

Preparation

In a stock pot, heat oil over medium-low heat. Saut onions for 2 to 3 minutes. Add carrots, celery, and garlic. Saut for an additional 4 to 5 minutes or until vegetables start to become soft. Add vegetable broth, beans, all herbs, and salt. Cover and simmer for 20 to 30 minutes, stirring occasionally.

Remove from heat and serve. Store leftovers in an airtight container in the refrig-erator for up to 5 days.

v 1 tablespoon extra virgin olive oil

v cup diced onion

v cup diced carrotsv cup diced celeryv 1 clove garlic, peeled

and mincedv 2 cups organic low-

sodium vegetable brothv 1 (15-ounce) can organic

great northern beans, drained and rinsed

v teaspoon fresh rosemary

v teaspoon fresh parsley

v teaspoon fresh thyme

v teaspoon kosher salt

Ingredients

Gluten-Free Dairy-Free Vegetarian Egg-Free Basic and Advanced Plan

Serves 4Serving size: 1 cups Yield: 6 cups

Prep time: 10 minutes Cook time: 35 minutes

Nutritional Analysis:Per 1-cup serving: 106 Calories, 2 g Fat, 0 g Sat, 0 mg Chol, 4 g Fiber, 5 g Protein, 18 g Carb, 874 mg Sodium

16LUNCH

This stew has a delicate flavor. For a deeper flavor, try roasting the garlic. Serve warm or chilled.

QUINOA TIMBAlES WITH ROASTED PEPPER AND HERBS

Preparation

Bring water to a boil in a 2-quart saucepan over high heat. Add quinoa. Stir, reduc-ing heat to medium-low, cover and simmer for about 12 minutes or until water is absorbed. When the quinoa is done, remove it from the pan and place in a medium bowl. Fluff with a fork to remove any lumps.

Meanwhile, toast pine nuts in a small skillet over medium-low heat for about 5 min-utes, or until light golden brown. Stir frequently and watch closely to prevent burn-ing. Remove to a plate to cool.Heat 2 tablespoons of extra virgin olive oil in a medium skillet. Add onion and teaspoon of salt. Cook for about 3 minutes. Add garlic and cook for about 3 minutes or until onion and garlic are soft and translucent. Stir onion and garlic into quinoa. Mix in egg, red pepper, basil, parsley, oregano, remaining teaspoon salt, and black pepper.Brush 6 (4-ounce) ramekins with remaining 2 teaspoons of extra virgin olive oil. Sprinkle each ramekin with 1 teaspoon of the brown rice bread crumbs and rotate to coat the bottom and sides. Shake out excess.Fill each ramekin with cup of the quinoa mixture. Place the ramekins on a bak-ing sheet and bake for about 25 minutes, or until firm to the touch and beginning to brown around the edges. Remove from the oven and let cool for 5 minutes. Place a small plate over the top of each ramekin and invert the ramekins. Carefully turn the timbales, baked side up, and place them on a serving platter.

v 2 cups waterv cup pine nutsv 1 cup quinoa (about 6

ounces), rinsedv 2 tablespoons plus 2

teaspoons extra virgin olive oil

v cup minced onionv teaspoon kosher saltv 1 teaspoon minced garlic

(about 1 medium clove)v 1 large egg, lightly

beatenv cup diced roasted red

pepperv cup chopped basilv 2 tablespoons minced

flat-leaf parsleyv 1 teaspoon minced

oreganov teaspoon freshly

ground black pepperv 6 teaspoons brown rice

bread crumbs

Ingredients

Gluten-Free Dairy-Free Vegetarian Basic Plan OnlyServes 6

Serving size: 4 ounces Yield: 3 cupsPrep time: 30 minutesCook time: 50 minutes

Nutritional Analysis:Per 1/2 cup serving: 266 Calories, 15 g Fat, 3.0 g Sat, 40 mg Chol, 2 g Fiber, 8 g Protein, 24 g Carb, 284 mg Sodium

17LUNCH

Baked in small ramekins, this unique and tasty side dish makes an attractive presentation. The roasted pepper and fresh herbs

complement the quinoa.

GREEN BEAN AND TOMATO SAlAD WITH TOASTED PUMPKIN SEEDS

Preparation

Toast pumpkin seeds in a small skillet over medium heat for 3 to 5 minutes, or until they puff up. Stir frequently and watch closely to prevent burning. When toasted, place seeds on a plate and set aside for later.Bring 6 cups of water to boil in a medium pan. Add the beans. Cook for about 3 minutes, or until the beans are crisp-tender. Drain and immediately transfer to a bowl of ice water to stop the cooking. Drain and shake dry. Place in a large bowl with tomato, onion, oregano, and cilantro.In a small bowl, combine garlic, cumin, salt, pepper, lime zest, and lime juice. Slowly whisk in extra virgin olive oil until slightly thickened. Pour dressing over the beans. Stir in avocado. Add pumpkin seeds and combine. Adjust seasoning and serve.Hint! Double the batch if you plan on feeding 4 or more people leftovers of this meal early next week. Store leftovers in airtight glass container in refrigerator up to 5 days.

v 6 cups waterv cup hulled raw,

unsalted pumpkin seedsv 1 pound green beans,

stem ends trimmed, cut in half diagonally

v 1 cup diced tomatov cup thinly sliced small

red onionv 2 teaspoons minced

oreganov 3 tablespoons minced

cilantrov 1 teaspoon minced garlicv teaspoon ground

cuminv teaspoon kosher saltv teaspoon freshly

ground black pepperv teaspoon lime zestv 2 tablespoons fresh

lime juicev 6 tablespoons extra

virgin olive oilv small avocado, peeled,

pitted, and diced (about cup)

Ingredients




Nutritional Analysis:Per 12-cup serving: 221 Calories, 20 g Fat, 2.9 g Sat, 0 mg Chol, 4 g Fiber, 4 g Protein, 10 g Carb, 169 mg Sodium

18LUNCH

The lime in the dressing is pronounced and is complemented by the creaminess of the avocado.

CREAMY CHICKPEA SOUP

Preparation

Heat olive oil in a medium saucepan over medium-high heat. Add shallots and cel-ery and cook for about 3 minutes, or until vegetables begin to soften. Add garlic and rosemary and cook 30 seconds. Add broth, chickpeas, tomato paste, salt, and pepper. Bring soup to a simmer. Cook uncovered over medium-low heat for 10 to 15 minutes, or until the chickpeas are soft.

When the soup is finished cooking, remove from the heat and let cool slightly. Pure in batches in a blender, returning the batches to a large saucepan.If the soup is too thick, add a little water. Serve garnished with snipped chives.Hint! Double the batch if you plan on feeding 4 or more people leftovers of this meal early next week. Store leftovers in an airtight glass container in refrigerator for up to 5 days.


v cup minced shallotsv cup minced celeryv 2 teaspoons minced

garlic (1 medium clove)v teaspoon minced

rosemaryv 4 cups low-sodium

organic vegetable or chicken broth

v 2 (15-ounce) low-sodium cans or 3 cups cooked chickpeas, drained and rinsed

v 1 tablespoon low-sodium tomato paste

v teaspoon kosher saltv 1 teaspoon freshly

ground black pepperv 2 tablespoons snipped

chives

Ingredients

Gluten-Free Dairy-Free Vegetarian (with Vegetable Broth) Egg-FreeBasic and Advanced Plan



Nutritional Analysis:Per 1 -cup serving:

19LUNCH

This easy, quick, creamy soup contains no cream, just pured chickpeas, which lend a smooth richness of their own. The soup thickens as it sets, so you may need to add a

little water when reheating.

MIDDLE EASTErn LAMB PATTIES

Preparation

Place all ingredients, except olive oil, in a medium bowl and gently combine the mixture using care not to excessively compact the meat. Form into 6 patties, each about 1-inch thick.

Preheat an outdoor grill or a grill pan that has been brushed with olive oil. Grill lamb for about 5 to 6 minutes on each side for medium rare, or until desired degree of doneness.

v 2 pounds lean ground lamb

v cup minced scallions (about 3 medium scallions)

v cup minced red bell pepper (about medium pepper)

v cup minced parsley

v 2 tablespoons minced cilantro

v 2 teaspoons Aleppo pepper

v 2 teaspoons minced garlic

v 1 teaspoon kosher salt

v 1 teaspoon ground coriander

v teaspoon paprikav teaspoon ground

cuminv 2 teaspoons extra virgin

olive oil for grilling

Ingredients


Serving size: 1 (5-ounce) lamb patty Yield: 6 pattiesPrep time: 20 minutes

Cook time: 10 to 12 minutes

Nutritional Analysis:Per 1 (5-ounce) patty: 244 Calories, 14 g Fat, 5.9 g Sat, 91 mg Chol, 1 g Fiber, 27 g Protein, 2 g Carb, 415 mg Sodium

20DINNER

Tasty and full of fresh herbs and warming spices, these patties are delicious grilled. Serve with a side of Mediterranean

Chopped Salad. If Aleppo pepper is not available, use freshly ground black pepper.

MEDITERRANEAN CHOPPED SAlAD

Preparation

Soak onion in a small bowl of ice water for about 10 minutes. Drain and pat dry.

Place onion in a large salad bowl and combine with lettuce, tomatoes, green pep-per, cucumber, olives, and oregano. Toss with vinaigrette.

v cup thinly sliced red onion

v 1 large romaine lettuce heart, chopped (about 4 cups)

v 1 cup grape tomatoes, cut in half (about 6 ounces)

v 1 medium green pepper, cored, seeded, and cut into inch pieces

v hothouse cucumber, cut in half lengthwise and sliced

v cup pitted Kalamata olives, halved

v 1 teaspoon minced oregano

v Basic Vinaigrette (See next page)

Ingredients




Nutritional Analysis:Without Basic Vinaigrette Per 1-cup serving: 63 Calories, 2 g Fat, 0 g Sat, 0 mg Chol, 3 g Fiber, 2 g Protein, 7 g Carb, 104 mg SodiumWith Basic Vinaigrette Per 1-cup serving: 244 Calories, 23 g Fat, 3.2 g Sat, 0 mg Chol, 3 g Fiber, 2 g Protein, 9 g Carb, 395 mg Sodium

21DINNER

Simple and refreshing, this is a wonderful accompaniment to dishes like Middle Eastern Lamb Patties.

BASIC VINAIGRETTE

PreparationIn a small bowl, combine the lemon juice, garlic, salt, and pepper. Slowly whisk in the extra-virgin olive oil until the dressing is slightly thickened. Alternatively, place all ingredients in a jar with a tight-fitting lid and shake until well combined.

v 2 tablespoons fresh lemon juice

v 1 medium clove garlic, minced


ground black pepperv 6 tablespoons extra-

virgin olive oil

Ingredients


Serves 4Serving size: 2 tablespoons Yield: cup


Nutritional Analysis:Per 2-tablespoon serving: 190 Calories, 21 g Fat, 2.9 g Sat, 0 mg Chol, 0 g Fiber, 0 g Protein, 0 g Carb, 240 mg Sodium

22DINNER

To vary the flavor of this versatile vinaigrette, add fresh herbs such as thyme or chives, or substitute chopped shallots for the garlic.

Serve on green salads, or sprinkled overgrilled or roasted chicken or fish.

VEGETABlE-TOFU STIR-FRY

Preparation

Place tofu in a shallow dish.In a small bowl, whisk together tamari, vinegar, dark sesame oil, and red chili paste. Pour over tofu - turning to coat in the sauce. Cover and refrigerate for 30 minutes.

Toast sesame seeds in a small pan over low heat for 1 to 2 minutes or until slightly brown. Set aside for later.Drain and reserve the marinade. Whisk arrowroot into the marinade.

Heat 1 tablespoon of light sesame oil in a wok or large skillet over high heat. Add tofu and cook, stirring quickly and constantly for about 3 minutes, or until brown. Transfer to a plate and reserve.Heat the remaining 2 tablespoons of light sesame oil. One at a time, add carrots, daikon, mushrooms, snow peas, cabbage, garlic, and ginger, stir-frying each veg-etable for about 30 seconds before adding the next. Stir the cooked tofu into the stir-fried vegetables. Add the reserved marinade and stir-fry for 1 minute to combine the flavors. Add the scallions. Serve sprinkled with sesame seeds.

Serve with steamed brown rice if desired.

v 8 ounces extra-firm tofu, patted dry and cut into -inch cubes

v 3 tablespoons low-sodium wheat-free tamari

v 1 tablespoons rice wine vinegar

v 1 teaspoons dark sesame oil

v teaspoon red chili paste

v 2 teaspoons arrowrootv 3 tablespoons light

sesame oilv 1 cup julienne carrots

(about 2 ounces)

v 1 cup julienne daikon (about 3 ounces)

v 2 cups shiitake mushrooms, stems removed, cut into -inch slices (about 4 ounces)

v 1 cups snow peas, strings removed (about 4 ounces)

v 2 cups thinly sliced Napa cabbage (about 4 ounces)

v 2 cloves garlic, mincedv 1 teaspoon grated fresh

gingerv cup sliced scallions

(about 2 medium)

v 1 tablespoon sesame seeds, toasted

Ingredients


Serves 4Serving size: 1 cup Yield: 4 cups

Prep time: 25 minutes plus 30 minutes marinating timeCook time: 8 minutes

Nutritional Analysis:Per 1-cup serving: 241 Calories, 18 g Fat, 2.1 g Sat, 0 mg Chol, 3 g Fiber, 9 g Protein, 14.7 g Carb, 313 mg Sodium

23DINNER

This colorful and delicious dish has a little heat on the finish and a subtle ginger flavor.

lIME-SCENTED COCONUT RICE

Preparation

Heat olive oil in a medium saucepan over medium-high heat. Add onion and cook, stirring, for about 3 minutes, or until translucent. Add garlic and cook, stirring, for 30 seconds. Stir in the rice, coating with oil. Add broth, coconut milk, water, and salt. Bring to a simmer, cover, and cook for 40 to 60 minutes, or until liquid is absorbed. The cooking time of the rice may vary. Turn off the heat and let the rice sit for 5 minutes.Meanwhile, toast the cashews in a small skillet over medium-low heat for about 5 minutes, or until lightly browned. Stir frequently and watch closely to prevent from burning. When toasted, remove to a plate to cool.

When the rice is done, fluff with a fork. Stir in scallions, cilantro, and lime juice. Serve garnished with toasted cashews.


v 2 tablespoons minced onion

v 1 teaspoon minced garlicv 1 cup brown basmati ricev cup organic low-

sodium chicken or vegetable broth

v cup canned unsweetened lite coconut milk

v cup waterv teaspoon kosher saltv cup finely chopped

raw, unsalted cashewsv cup thinly sliced

scallionsv cup minced cilantrov 1 tablespoon fresh lime

juice

Ingredients

Gluten-Free Dairy-Free Vegetarian (made with Vegetable Broth) Egg-Free Basic Plan Only


Prep time: 20 minutes Cook time: 44 to 64 minutes

Nutritional Analysis:Per 12-cup serving: 216 Calories, 9.5 g Fat, 5.0 g Sat, 1 mg Chol, 2 g Fiber, 5 g Pro, 28 g Carb, 186 mg Sodium

24DINNER

Coconut milk adds richness, fresh lime juice adds tang, and the toasted cashews provide crunch. The confetti-like appearance

comes from the flecks of green scallion and cilantro.

STEAMED MUSSElS IN SAFFRON FENNEl BROTH

Preparation

Discard any mussels that are open, have broken shells, or do not close when tapped with your finger.

Heat olive oil in a large stockpot or Dutch oven over medium heat. Add shallots and cook until soft and translucent, about 2 minutes. Add garlic and cook for another minute. Stir in fennel, carrot, tomatoes, saffron, thyme, salt, and pepper. Cook, stir-ring, for 3 to 4 minutes, or until vegetables begin to soften. Add water and bring to a boil. Reduce heat and simmer broth for 5 minutes.Lay the mussels in the broth. Cover the pot and cook for about 4 minutes, or until the mussels open. Discard any mussels that do not open. Add parsley and cook, stirring, for about 1 minute.

Serve the mussels in bowls with the broth and vegetables.

v 2 pounds mussels, washed with beards removed


v cup thinly sliced shallotv 3 medium cloves garlic,

thinly slicedv small fennel bulb,

julienned (about cup)

v 1 small carrot, julienned (about cup)

v cup chopped fresh tomatoes

v teaspoon saffron threads, crumbled

v 1 sprig of thyme


ground black pepperv 1 cup water

v cup chopped parsley

Ingredients

Gluten-Free Dairy-Free Egg-Free Basic and Advanced PlanServes 4

Serving size: 12 pound mussels Yield: 2 pounds musselsPrep time: 20 minutesCook time: 20 minutes

Nutritional Analysis:Per 12-pound serving: 240 Calories, 13 g Fat, 2.0 g Sat, 36 mg Chol, 1 g Fiber, 17 g Protein, 13 g Carb, 646 mg Sodium

25

Mussels steam beautifully in this golden broth, flavorful with saffron, carrots, and shallots. Serve this with a spoon, so that

the broth can be eaten like soup.

CHICKEN CACCIATORE

Preparation

Rub chicken with 12 teaspoon salt and 12 teaspoon black pepper. Heat 14 cup olive oil in a large skillet over medium-high heat. Add chicken breasts and cook for about 4 to 5 minutes on each side, or until brown. Remove chicken to a platter and set aside.Add onions to the pan and cook for about 5 minutes, or until soft. Add garlic and red peppers and cook for about 5 minutes, or until peppers begin to soften. Remove mixture to a plate and reserve.Add broth to the skillet and bring to a boil over high heat. Cook for 1 minute, scrap- ing any brown bits off the bottom of the pan. Add tomatoes, oregano, rosemary, and crushed red pepper flakes, reduce to a simmer and cook for 2 to 3 minutes, or until slightly thickened. Stir in the reserved onions and peppers. Add chicken pieces and bring to a simmer. Cover and cook for 10 to 15 minutes, or until the chicken is done (180 degrees on a meat thermometer or till opaque in the middle).

Meanwhile, heat the remaining 2 teaspoons of olive oil in a small skillet over medi-um-high heat. Add mushrooms, the remaining 14 teaspoon salt, and the remaining 12 teaspoon of black pepper. Cook for about 8 minutes, or until the mushrooms have browned.When the chicken is done, add the mushrooms to the pan and heat through. Adjust the seasoning if necessary. Serve garnished with parsley.

v 6 bone-in chcken breast halves, skin removed (about 3 pounds total)

v teaspoon kosher saltv 1 teaspoon freshly

ground black pepperv cup plus 2 teaspoons

extra virgin olive oilv 2 cups sliced onion

(about 3 medium onions)v 2 teaspoons minced

garlic (about 2 medium cloves)

v 4 medium red bell peppers, cored, seeded, and cut into -inch strips

v cup organic low-sodium chicken broth

v 1 (28-ounce) can whole tomatoes, drained and chopped

v 1 teaspoon minced oregano

v teaspoon minced rosemary

v teaspoon crushed red pepper flakes

v pound cremini mushrooms, cut into thick slices

v 2 tablespoons finely chopped parsley

Ingredients


Prep time: 25 minutesCook time: 40 minutes

Nutritional Analysis:Per serving: 339 calories, 9 g Fat, 1.6 g Sat, 105 mg Chol, 4 g Fiber, 47 g Protein, 19 g Carb, 456 mg Sodium

26DINNER

A beautiful color and heady aroma make this the perfect dinner for a cold evening.

TRICOlOR SAlAD

Preparation

Toast walnuts in a small skillet over medium-high heat for about 5 minutes, or until slightly dark in color. Stir frequently and watch closely to prevent burning. When toasted, remove to a plate to cool.Place the toasted walnuts, arugula, endive, and radicchio in a large bowl and toss with Basic Vinaigrette.

v cup chopped raw, unsalted walnuts

v 4 cups baby arugula (about 4 ounces)

v 2 small Belgian endive, cut lengthwise into -inch strips (about 3 cups)

v small head radicchio, sliced (about 3 cups)

v Basic Vinaigrette

Ingredients




Nutritional Analysis:Without dressing: Per 1-cup serving: 74 Calories, 6 g Fat, 2.6 g Sat, 0 mg Chol, 3 g Fiber, 3 g Protein, 8 g Carb, 182 mg SodiumWith Basic Vinaigrette dressing: Per 1-cup serving:196 Calories, 20 g Fat, 4.6 g Sat, 0 mg Chol, 3 g Fiber, 3 g Protein, 8 g Carb, 386 mg Sodium

27DINNER

A nice twist on a traditional salad, this mix has a pleasing texture and crunch, especially from the walnuts. The pomegranate

vinaigrette is sweeter than traditional red wine vinaigrette and provides a pleasing balance for the bitter greens.

PAn-SEArED HALIBUT

Preparation

Preheat oven to 400 degrees F.

Season fish on both sides with salt and pepper.

Heat olive oil in an ovenproof skillet over high heat until smoking. Add fillets and cook for 3 minutes on each side. Transfer pan to the oven and continue cooking for 3 more minutes, or until cooked through.

Serve with the lemon wedges.

v 4 (6-ounce) skinless halibut fillets

v teaspoon kosher saltv teaspoon finely ground

black pepperv 2 tablespoons extra

virgin olive oilv lemon wedges

Ingredients


Serving size: 6 ounces Yield: 4 (6-ounce) filletsPrep time: 5 minutes


Nutritional Analysis:Per 6-ounce fillet: 250 Calories, 11 g Fat, 1.5 g Sat, 54 mg Chol, 0 g Fiber, 36 g Protein, 0 g Carb, 394 mg Sodium

28DINNER

Searing the fish in a heavy skillet creates a beautiful brown, crunchy crust using simple ingredientssalt, pepper, and olive oil. The fillet is delicious on its own or served with a squeeze of

fresh lemon.

SAUTED BROCCOlI RABE WITH GARlIC AND PINE NUTS

Preparation

Bring a large pot of salted water to a boil. Drop in the broccoli rabe and cook for 1 minute, or until wilted. Immediately drain, and place in a bowl of ice water to stop cooking. Drain again and set aside.

Meanwhile, toast the pine nuts in a small skillet over medium-high heat for about 3 to 4 minutes, or until lightly browned. Stir the pine nuts frequently and watch closely to prevent burning. Remove to a plate to cool.Heat olive oil in a large skillet over medium-high heat. Add garlic and cook, stirring until golden, about 1 to 2 minutes. Add broccoli rabe, red pepper flakes, and salt. Cook until tender and heated through.

Adjust seasoning if necessary. Add pine nuts and serve.

v 2 pounds broccoli rabe, tough stems removed, coarsely chopped (about 12 cups)

v 2 tablespoons pine nutsv cup extra virgin olive

oilv 6 medium cloves garlic,

thinly slicedv teaspoon crushed red

pepper flakesv teaspoon kosher salt

Ingredients

Gluten-Free Dairy-Free Quick Vegetarian Egg-FreeBasic and Advanced Plan

Serves 4Serving size: 1 cup Yield: 4 cups


Nutritional Analysis:Per 1-cup serving: 228 Calories, 17 g Fat, 2 g Sat, 0 mg Chol, 0.3 g Fiber, 9 g Protein, 13 g Carb, 188 mg Sodium

29DINNER

This is a classic combination of sauted sliced garlic and bitter greens. Because of the blanching and quick saut, the broccoli

rabe retains its vibrant green color. The red pepper flakes add a slight bit of heat, and the toasted pine nuts add crunch. This side

dish pairs well with grilled meats and poultry.

ASIAn CHICKEn SALAD

Preparation

Bring a large pan of salted water to a boil. Drop in the snow peas and cook for 30 seconds. Drain, and immediately place in a bowl of ice water to stop the cooking.

Drain again, and cut the snow peas on the diagonal into thin slices.

Place the snow peas in a large bowl. Add the chicken, red pepper, carrot, and scal-lion, and stir to combine.Stir 1 cup of the dressing into the chicken mixture. Add more dressing if desired.

Garnish the chicken salad with the sesame seeds before serving.

Hint! Double the batch if you plan on feeding 4 or more people leftovers of this meal early next week. Store leftovers in airtight glass container in refrigerator up to 4 days.

v 2 ounces snow peas, strings removed (generous 12 cup)

v 3 cups cooked chicken breast, shredded

v cup thinly sliced red bell pepper

v cup julienne carrotsv cup thinly sliced

scallions (about 2 scallions, sliced on the diagonal)

v 1 cup Tahini Dressing (page 173)

v 2 tablespoons black sesame seeds

Ingredients


Serving size: 1 cup salad plus cup dressingYield: 4 cups salad plus 1 cup dressing

Prep time: 40 minutes Cook time: minimal

Nutritional Analysis:Per 1 cup salad and 14 cup dressing: 533 Calories, 39 g Fat, 5.8 g Sat, 90 mg Chol, 3 g Fiber, 40 g Protein, 8.5 g Carb, 660 mg Sodium

30DINNER

With a rich dressing made from tahini (sesame seed paste), this colorful, filling salad is perfect for lunch, picnics, or as part of a

dinner party buffet.

31SHOPPING LIST

Quantity Type of Food PROTEIN

2 pounds Lean ground lamb1 pound Ground turkey breast2 cans Tuna, chunk light or salmon or

sardines packed in water2 (8 ounce packages)

Extra-firm tofu, organic, Non-GMO

1 dozen Omega-3 eggs, organic1 container Unsweetened dairy-free yogurt:

soy or almond 6 (~3 pounds total)

Chicken breasts, bone-in, skin removed

3 cups Chicken breasts, cooked4 (6-ounces) Halibut fillets, skinless2 pounds Mussels, washed and beards

removedLEGUmES

1 (15 ounce) can

Low-sodium lentils

1 (15 ounce) can

Eden great northern white beans

1 (10 ounce) bag

Frozen, shelled edamame, organic, Non-GMO

1 container Hummus, made with olive oil2 (15 ounce) can

Low sodium chickpeas

FRUIT AND VEGETABLES5 each Apples, organic1 bag Lemons2 each Limes1 bag Berries, frozen, organic1 pint Fresh strawberries, organic1-2 each Pears, organic1 pint Fresh berries1 each Banana cup Dried blueberries4 each Avocados 1 bunch Kale, chard or mustard greens,

organic1 head Broccoli2 pounds Broccoli rabe

Quantity Type of Food 3 Red onions3 Yellow or white onions1 Shallot1 large bunch Carrots, organic1 bunch Scallions7 each Red bell pepper, organic1 each Green bell pepper1 each Jalapeo pepper2 packages Fresh lettuce : romaine or

mesculin spring mix1 package Romaine lettuce2 bunches Dark greens (chard, kale,

spinach, mustard greens, etc.)1 bunch Celery1 package Sugar snap peas or snow peas3 ounces Daikon4 ounces Shiitake mushrooms1 head Napa cabbage1 pound Green beans1 pound Heirloom tomatoes (or fresh

tomato available)1 head Cauliflower2 heads Endive1 package Baby arugula1 head Radicchio pound Cremini mushrooms1 each Cucumber1 bulb Fennel

WHOLE GRAINS1 package Quinoa1 package Brown basmati rice1 cup Amaranth1 package Quinoa1 package Flax or rice crackersSPECIAL SUPPLEmENTS FOR FOOD1 Cannister Low-glycemic protein powder

such as PureLean Vanilla1 bottle Flaxseed/borage oil by

Barleens1 package Flaxseed, ground

gluten-Free Meal Plan Shopping List

32SHOPPING LIST

Quantity Type of Food OTHER PANTRy ITEmS

1 container Miso paste, Westbrae brand recommended

1 bottle Tamari, wheat-free1 small can Tomato paste1 container Tahini1 bottle Honey1 bottle Extra virgin olive oil1 small bottle Dark sesame oil1 small bottle Light sesame oil1 small bottle Walnut oil1 small bottle Grapeseed oil (for griddle and

dressings)1 jar, or fresh Green olives1 jar, or fresh Kalamata olives1 (28 ounce) can

Whole tomatoes, drained and chopped

1 package Cocoa nibs1 bottle Rice wine vinegar1 bottle Balsamic vinegar1 jar Thai kitchen red chili paste2 teaspoons Arrowroot powder1 container Baking powder4 Aseptic Cartons

Low-sodium chicken broth, organic if possible (or homemade if prefered)

1 (15 ounce) can

Coconut milk, unsweetened

1 carton Unsweetened dairy-free milk: hemp, soy, rice, almond

1 box Marys Gone Crackers1 package Brown rice bread crumbs1 package Almond flour ( or meal)1 package Soy flour1 container Vanilla extract1 bar 70% Dark chocolate1-3 boxes Herbal or green tea, such as

Yogi Tea or Traditional Medici-nals

Quantity Type of Food HERBS & SPICES

1 cannister Turmeric2 bunches Parsley1 bunch Basil1 bunch Rosemary1 bunch Oregano4 heads Garlic1 bunch Cilantro1 container Aleppo pepper or 1 tin black

peppercorns1 jar Red pepper flakes1 (2 ounce) jar Sea salt1 container Kosher salt1 (0.5 ounce) jar Ground coriander1 (0.5 ounce) jar Paprika1 (0.5 ounce) jar Ground cumin1 (0.5 ounce) jar Curry powder1 (2 ounce) jar Cinnamon1 bunch Fresh sage1 bunch Fresh thyme1 piece Fresh ginger root1 (0.5 ounce) jar Saffron threads

NUTS & SEEDS1 jar Raw almond butter1 cup Raw almonds, whole2 cups Raw cashews, whole2 cups Raw walnuts, whole2 cups Raw pumpkin seeds, hulled1 cup Raw sunflower seeds, hulled1 tablespon Sesame seeds cup Pine nuts, raw

2013 Hyman Enterprises LLC.

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