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7-Day Sugar Detox 2019 Keto Shopping List

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Congrats on going Sugar free in 2019! Here is  your shopping list for the Keto Meal Pln  Make sure you are signed up for the next Further Food 7 Day Sugar Challenge to get daily email tips and more recipes. Sign up here.
WEEKEND MEAL PREP

 

Paleo Fudge Brownie

Serves 12

6 tablespoons coconut flour
1/2 cup of cacao powder
4 scoops Further Food Collagen peptides
½ cup grass-fed butter or ghee
2 tablespoons of organic coconut oil
6 pasture-raised eggs
1 teaspoon of vanilla
1 teaspoon liquid chocolate stevia (OMIT if on sugar detox)
1/2 cup of cacao nibs or 100% unsweetened baking chocolate chips or sugar-free chocolate chips
1 teaspoon of cinnamon

Coconut Almond Butter Fudge

Serves 16

2 cups unsweetened shredded coconut
1 1/4 cups almond butter
1/2 cup coconut oil (melted)
1 1/2 teaspoons vanilla extract
1 teaspoon cinnamon
1/4 teaspoon sea salt

 

DAY 1        

Crispy Turmeric Fried Egg

Serves 1    

2 eggs
1 teaspoon turmeric or Further Food Daily Turmeric Tonic
½ tablespoon ghee or avocado oil
½ cup berries

Quick and Easy Salad Protein Bowl

Serves 1

Bowl Option 1
2 cups spinach
½  apple, sliced
½  avocado, sliced
1 tablespoon sunflower seeds
Italian Vinaigrette (see recipe)
4 oz of your choice of protein

Bowl Option 2
2 cups arugula
⅓ cup chicken
¼ cup cooked and sliced beets
¼ cup carrots
Avocado lemon dressing

Bowl Option 3
2 cups romaine lettuce
⅓ cup brown rice
⅓ cup black beans
½ avocado, sliced
¼ cup cucumber
2 tablespoons diced red onion
Cilantro Lime Vinaigrette
4 oz of your choice of protein

Quick and Easy Guacamole

Serves 6

4 ripe Hass avocados
1 large Roma tomato (seeds and pulp removed, diced)
¼ cup + 2 tablespoons red onion (chopped)
2 heaping tablespoons (2 scoops) Further Food Collagen
2 tablespoons cilantro (chopped)
1 1/2 tablespoons fresh lime juice (or 1 whole lime)
1 clove garlic (minced)
1-3 pinches cayenne pepper (optional)
salt and freshly ground black pepper (to taste)
crudites

Mindful Matcha Detox Tea

Serves 1

1 teaspoon Mindful Matcha
1 cup cold water
Ice
1 teaspoon honey, stevia or sweetener of choice

Salmon Patties

Serves 4

4 cans wild salmon (6oz cans)
1 shallot, finely diced
2 cloves garlic, minced
2 tablespoons parsley, finely diced
1 lemon, juice and zest
1 teaspoon sea salt
1 teaspoon pepper
2 tablespoons avocado oil, divided

For the sauce:
1 avocado
1/2 cup parsley
1/4 cup olive oil
1 teaspoon white vinegar
1 lemon, juice of
2 cloves garlic

Roasted Lemon Pepper Broccoli

Serves 2

1 head fresh broccoli
2 tablespoons garlic infused olive oil
1 tablespoon of salt-free lemon pepper seasoning
Pink Himalayan salt (to taste)

DAY 2

Anti Inflammatory Turmeric Collagen Detox Tea

Serves 1

1 bag of peppermint tea
1 bag of chamomile tea
1 ½ cups boiling water
1 tablespoon coconut cream (or coconut milk)
1 teaspoon Daily Turmeric Tonic
1 tablespoon Further Food Collagen

No Carb Philly Cheesesteak

Serves 5

2 tablespoons vegetable oil, divided
1/2 large onion, thinly sliced
1 large bell pepper, thinly sliced
kosher salt
Freshly ground black pepper
1 pound skirt steak, thinly sliced
1 cup shredded provolone
8 large butterhead lettuce leaves

 

DAY 3

Keto Avocado Protein Smoothie 

Serves 2

1/2 cup avocado
1/4 cup unsweetened almond milk
1/4 cup vanilla protein powder
2 tablespoons cream cheese
4 tablespoons erythrol
1/4 teaspoon mint extract or fresh mint
1 tablespoon Further Food Collagen

Mindful Matcha Detox Tea
*Reference Day 1

Mini Bacon Wrapped Meatballs

Serves 8

3 cloves garlic – minced
1/2 onion – finely diced
1 cup mushrooms – finely diced
1 tablespoon fresh oregano – finely diced
1/2 lb ground beef
1/2 lb spicy Italian sausage
1 teaspoon pepper
8-10 slices bacon

Zucchini Rice

Serves 2

2 large zucchini squash
1 teaspoon avocado oil, or cooking fat of choice
1/2 teaspoon sea salt
additional seasonings like garlic, onion, chives, sesame seeds, etc.

 

DAY 4

Curry Scrambled Eggs

Serves 4

1 tablespoon avocado oil
2 cups leftover chicken breast or thighs, diced (you can substitute pre-cooked sausage, ham, etc.)
1/4 onion, diced
1 cup mushrooms, diced
4 cups kale (or sub spinach or other greens work too)
6 eggs
1 tablespoon curry powder
Salt and pepper to taste
½ cup berries

Quick and easy salad bowl
*Reference Day 1

Matcha Latte

Serves 1

1 teaspoon Mindful Matcha
¼ cup hot water
1 cup milk of choice (we used unsweetened vanilla almond milk)

Provolone Chicken Soup 

Serves 4

4 strips bacon
1/4 cup onion
2 cloves garlic
2 ounces cream cheese
4 boneless, skinless chicken breasts
4 cups chicken broth
1 cup shredded provolone cheese

Omega Packed Kale Salad 

Serves 3

1 bunch kale (chopped or torn into bite-sized pieces)
1 lemon (juiced)
2 tablespoons olive oil
1/2 cup raw pumpkin seeds or raw sliced almonds
1 avocado (diced)
1/4 cup mint leaves (chiffonaded)
salt and pepper to taste

 

 

Further Food 10 Day Sugar Detox



 

 

 

 

 

 

 

 

 

 

Keto Friendly Granola

Serves 16

1 cup macadamia nuts, chopped
1 cup walnuts, chopped
1 cup unsweetened flaked coconut
1/2 cup hemp seeds
1/4 cup chia seeds
1/4 cup almond flour
1/3 cup coconut oil or butter, melted
1 egg
1 tablespoon vanilla extract
1 teaspoon cinnamon
1/2 teaspoon salt
1/2 cup cacao nibs

Prep Ahead Snacks

Veggies
Cut up 2 cucumbers, 2 carrots, 2 stalks celery, 2 peppers,
and any other veggies you may want to snack on
Hard Boiled Eggs
3-4 eggs for snacking or adding to salad

 

 

DAY 5

Quick and Easy Egg Wrap

Serves 1

1 pasture-raised egg (beaten)
salt and pepper to taste

 

Omega Packed Kale Salad
*Reference Day 3
4 oz choice protein and/or leftover soup

Chili Lime Shrimp

Serves 4

1 pound of shrimp, peeled and deveined
For the marinade:
1 lime, juice of
3 tablespoons olive oil
3 tablespoons fresh cilantro, chopped
2 cloves garlic, minced
2 teaspoons chili powder
1/2 teaspoon cumin
1/2 teaspoon smoked paprika
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon red pepper flakes
For the sauce (optional):
1/2 avocado, pitted and peeled
2/3 cup cilantro
2 limes, juice of
1 teaspoon chili powder

Lemon Broccoli

Serves 6

1 head fresh broccoli
2 tablespoons garlic infused olive oil
1 tablespoon of salt-free lemon pepper seasoning
¼ teaspoon Pink Himalayan salt (to taste, optional if paleo)

DAY 6

 Creamy Tuscan Garlic Chicken

Serves 6

1½ pounds boneless skinless chicken breasts, thinly sliced
2 tablespoons olive oil
1 cup heavy cream
½ cup chicken broth
1 teaspoon garlic powder
½ cup parmesan cheese
1 cup spinach, chopped
½ cup sun dried tomatoes (optional)

DIY Matcha Collagen Latte

Serves 1

1 teaspoon Mindful Matcha
1/2 cup milk of choice
1 scoop Further Food Collagen
1 piece no-sugar added dark chocolate

DAY 7

Crustless Spinach Quiche

Serves 8

1 pound breakfast sausage
1/2 onion, diced
2 cups mushrooms, sliced
6 cups spinach, roughly chopped
12 eggs
1/4 – 1/2 cup full fat coconut milk
1 teaspoon garlic powder
1 teaspoon Italian seasoning
1 teaspoon salt
1 teaspoon pepper

Keto Avocado Protein Smoothie
*Reference Day 3

Anti Inflammatory Turmeric Collagen Detox Tea
*Reference Day 2

Baked Lemon Fish

Serves 2

2 4-ounce white fish fillets
1 tablespoon olive oil
1 lemon
1 teaspoon salt
1/2 teaspoon pepper
1/3 cup butter
1 teaspoon garlic paste

Pumpkin Pie Panna Cotta 

Serves 2

1/2 teaspoons Further Food Premium Gelatin
1 cup unsweetened almond milk
1/4 cup swerve confectioners sugar
2 teaspoons pumpkin pie spice
1 teaspoon vanilla

 

 

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