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Serves 12
6 tablespoons coconut flour
1/2 cup of cacao powder
½ cup grass-fed butter or ghee
2 tablespoons of organic coconut oil
6 pasture-raised eggs
1 teaspoon of vanilla
1/2 cup of cacao nibs or 100% unsweetened baking chocolate chips or sugar-free chocolate chips
1 teaspoon of cinnamon
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
1/2 cup berries
1/2 cup keto or unsweetened yogurt
DAY 1
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
⅓ cup cooked green lentils
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
Serves 6
4 ripe Hass avocados
1 large Roma tomato (seeds and pulp removed, diced)
¼ cup + 2 tablespoons red onion (chopped)
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
Serves 1
1 teaspoon Mindful Matcha
1 cup cold water
Ice
1 teaspoon sweetener of choice
Serves 4
3 cups riced broccoli or cauliflower
4 eggs
1 cup almond flour/meal
1/4 cup flaxseed meal
2 tablespoons Further Food Daily Turmeric Tonic
1 tablespoon garlic powder
salt & pepper to taste
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)
Serves 6
1 cups dried lentils
1 can kidney beans, drained and rinsed
1 onion, diced
2 garlic cloves, minced
1 large can crushed tomatoes
1 tablespoon cumin
2 tablespoons paprika
optional: 1 tablespoon Daily Turmeric Tonic
1 lb. wild mushrooms (bella or crimini mushrooms), rinsed
2 pinches salt and pepper
1 tablespoons cayenne pepper (optional)
DAY 3
Serves 2
2 cups romaine lettuce (or other green such as spinach or arugula)
1.5 stalks celery
1/2 cucumber
1 avocado
1.5 carrots
1 orange
1/4 cup parsley
6-10 ounces water (Depending on how thick you want it)
Mindful Matcha Detox Tea
*Reference Day 1
Eggplant Meatballs with Zucchini Spaghetti
Serves 4
1 large ripe eggplant
1 medium onion (chopped)
1 cup parsley (chopped)
3 cloves of garlic (minced)
1 1/2 cups of spinach (chopped)
1 cup of white beans (1 can rinsed + drained)
1 tablespoon olive oil
1 cup gluten free panko bread crumbs
1 teaspoon himalayan sea salt
1 teaspoon red pepper flakes (optional)
1 teaspoon italian seasoning or oregano (optional)
1-2 zucchini (spiralized)
1-2 yellow squash (spiralized)
note: serve with tomato sauce of your choice
DAY 4
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 Protein Bowl
*Reference Day 1
Serves 12
1 cup walnuts
1 cup almonds
2 tablespoons ground flaxseeds
1 tablespoon Mindful Matcha
1 teaspoon vanilla extract
1/8 teaspoon sea salt
4 tablespoons unsweetened almond milk
1/4 cup shredded coconut
Serves 4-5
2 tablespoons olive oil for roasting squash
1 butternut squash, 2-3 pounds or 1 package of pre-cut squash
2 tablespoons olive oil
2 cloves garlic, chopped
2 cups of canned full-fat coconut milk
1 cup chicken stock (or vegetable stock for vegan option) or bone broth
2 teaspoons Daily Turmeric Tonic
Himalayan sea salt and pepper to taste
Optional toppings: parsley, sage, cilantro, raw unshelled pumpkin seeds
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
Serves 4
3 tablespoons coconut oil
1/3 cup of non-GMO popcorn kernels
Cinnamon, to taste
1 oz piece of no sugar dark chocolate
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
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
Serves 1
1 cup full-fat coconut milk or almond milk yogurt
2 tablespoons black or white chia seeds
dash of cinnamon
1 scoop Further Food Turmeric Tonic
½ cup berries mixed in or on top
Omega Packed Kale Salad
*Reference Day 3
4 oz choice protein and/or leftover soup
Cheezy Black Bean Burrito Bowl
Serves 1
1/2 cup organic black beans, rinsed
1/4 cup organic white quinoa
2 cups greens mix
2-3 mushrooms, sliced
1/4 to 1/2 avocado, sliced
1 teaspoon chili flakes
1 teaspoon chili powder
1 teaspoon cumin
Pinch of sea salt
1 to 2 tablespoons nutritional yeast
Diced cherry tomatoes
Organic salsa
DAY 6
Energizing Matcha Power Bites
*Reference Day 4
Serves 4
1 ½ cup cooked chickpeas (about 1 can, rinsed)
1 ½ cup artichoke hearts (about 1 can, rinsed)
3 tablespoons extra virgin olive oil
2 teaspoons turmeric or 2 teaspoons of Daily Turmeric Tonic
½ teaspoon sea salt
½ teaspoon cracked black pepper
1 tablespoon minced garlic
Serves 1
1 cup coconut milk or whole milk/non-dairy milk of choice
1 teaspoon Daily Turmeric Tonic
1 tablespoon sweetener of choice
DAY 7
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
Serves 1
1 tablespoon almond butter
1 tablespoon cacao powder
½ cup unsweetened almond milk
1 tablespoon chia seeds
1 handful of spinach or micro Greens
1 scoop of protein Powder
Dash of cinnamon
1 handful of ice
*Add a little water until you get desired consistency
Serves 1
1 teaspoon Mindful Matcha
¼ cup hot water
1 cup milk of choice (we used unsweetened vanilla almond milk)
Spaghetti Squash with Tomato and Cheese
Serves 4
2 teaspoons olive oil (divided)
1 spaghetti squash (cut in half, lengthwise)
1 teaspoon thyme, sage or other herb
½ small onion (diced)
1 clove garlic (minced)
1 15-ounce can tomato sauce
2 teaspoons dried Italian seasoning
salt and pepper to taste
4 ounces goat cheese or cheese of choice
