Detox From Sugar, You’re Sweet Enough Already Plan!

NOTE: Sharing this plan outside of your Fit, Fyne & Fabulous  is NOT encouraged.  This plan is available only to divas like yourself, who have committed to start and finish the program with Diva coach support!

**Snack 1 eaten 2 hours after breakfast
**Snack 2 eaten 2 hours after lunch

BREAKFAST OPTIONS

Asparagus Omelet

Ingredients (2 Servings)

• 2 tablespoons coconut oil, divided ½ bunch asparagus, ends trimmed and cut in half
• Sea salt and pepper, to taste
• 4 eggs, beaten, divided
• Optional toppings: sliced tomatoes, ½ avocado

Directions:

1. Heat 1 tablespoon of oil in a sauté pan over medium heat.
2. Add the asparagus and cook for 5-7 minutes or until fork tender. Season with salt and pepper. Take out of the pan and set aside.
3. In the same pan, add the remaining oil and heat over medium heat. Add 2 eggs at a time to the pan and cook for 1-2 minutes or until the eggs have begun to set. Place half of the asparagus over the egg mix and fold over one side to create an omelet. Cook until desired consistency. Repeat with the remaining ingredients.
4. To serve, place one of the asparagus omelets on your plate and top with desired toppings. Enjoy!++++++++++++++++++++++++++++++

Protein Smoothie

Ingredients (serves 1):

• 1/2 cup almond or coconut milk
• 1 cups chopped spinach
• 1/4 cup frozen berries (blueberries or raspberries)
• 1 tablespoons nut or seed butter
• 1/2 tablespoons ground flaxseeds
• 1 scoop protein powder
• ice, as needed

Directions:

1. Place all of the ingredients in a blender and blend until smooth. To serve, place the smoothie in a glass. Enjoy!

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Sunny Scramble

Ingredients: (serves 4)

• 1 tablespoon coconut oil
• 1 red bell pepper, diced
• 4 cups shredded brussels sprouts
• 4 cups spinach
• 2 cloves garlic, peeled and minced
• ¼ teaspoon red pepper flakes
• sea salt and pepper, to taste

8 eggs, beaten

Directions:

1. Heat the oil in a skillet over medium heat. Add the bell pepper and brussel sprouts and cook 3-4 minutes.
2. Add the spinach, garlic and red pepper flakes and cook until the spinach is wilted, 1-2 minutes.
3. Add the eggs to the pan and cook until no longer runny or until desired consistency. Season with salt and pepper.

 

LUNCH OPTIONS

 

Whitefish Tacos with Avocado
Ingredients (serves 2):

• 2 fish filets  (cod, swai, etc) – you could even use salmon – baked and seasoned to your liking, chopped
• 1 avocado, peeled, pitted and mashed
• 1 lime, juiced
• ¼ cup cilantro, chopped
• ½ small red onion, diced
• 1 tomato, diced
• 1 head bibb lettuce (6 leaves)

Cucumber Salad:

• 1 cucumber, sliced thin
• ½ red onion, sliced thin
• ¼ cup apple cider vinegar
• 2 tablespoons extra virgin olive oil
• sea salt and pepper, to taste

Directions:

1. To make the Cucumber Salad, place all of the ingredients in a bowl and mix to combine. Let marinate while making the tacos.
2. Place the avocado, lime juice, cilantro, onion and tomato in a bowl. Mix together until fully combined.
3. Place 6 lettuce leaves on a cutting board and fill each leaf with some of the guacamole and chopped fish.

To serve, place 3 tacos on your plate along with ½ of the cucumber salad. Enjoy!

 

Turkey Meatballs with Spaghetti Squash

Ingredients (Serves 4)

• 1 spaghetti squash
• 1 pound ground turkey
• ¼ tsp dried oregano
• ¼ tsp garlic powder
• ¼ tsp dried rosemary
• ¼ tsp dried thyme
• ¼ tsp dried sage
• ½ tsp sea salt
• black pepper to taste
• 1 egg beaten
• 1 jar of your favorite organic tomato sauce
• ½ cup shredded raw parmesan cheese (for topping)

Directions:

1. Preheat oven to 350 degrees
2. Slice spaghetti squash in half and remove all seeds with spoon
3. Place spaghetti squash face down on large baking sheet, add ½ cup water and cover with foil
4. Cook spaghetti squash for 45 mins
5. While spaghetti squash is cooking, mix together remaining ingredients (except cheese) in a large bowl
6. Make 2 tbsp size meatballs with hands and place on a greased cookie sheet
7. Bake for 20 mins (alongside the spaghetti squash) (turning half way through)
8. Remove turkey meatballs from oven, and place into a pan with sauce, warm sauce thoroughly
9. Remove spaghetti squash and scrap insides
10. Place spaghetti squash in a bowl and pour sauce and meatballs on top
11. Sprinkle with parmesan cheese and enjoy!

 

Baked Shrimp & Veggies

Ingredients: (serves 4)

• 4 – 4 ounce shrimp (seasoned to taste)
• 2 tablespoons coconut oil
• 3 cloves garlic, peeled and minced
• ½ teaspoon ground rosemary
• pinch sea salt and pepper

Butternut Squash:

• 1 small butternut squash, peeled and diced
  (you can purchase already diced at your local grocer)
• 1 tablespoon coconut oil
• pinch sea salt and pepper

Sautéed Broccoli:

• 2 cups chopped broccoli florets
• 2 cloves garlic, peeled and minced
• sea salt and pepper, to taste

Directions:

1. Preheat the oven to 450 degrees. Place the shrimp in a baking dish season to taste. Set aside
2. In a small bowl mix together the oil, garlic, rosemary and a pinch of salt and pepper. Spread over the fish evenly and set aside.
3. On a separate baking sheet, place the butternut squash. Toss with the oil and salt and pepper. Place in the oven and bake for 10-15 minutes. After 10 minutes has elapsed place the shrimp in the oven with the squash and bake for 15-20 minutes or until cooked through.
4. While the shrimp is cooking, heat the oil for the broccoli in a saute pan over medium heat. Add the garlic and broccoli and cook for 7-9 minutes, adding water if needed. Season with salt and pepper.

 

SNACK OPTIONS

Lemon Lime Green Juice

Ingredients (serves 2):

• 1 bunch of any green of your choice (collards, chard, spinach, kale, dandelion)
• ½ bunch herbs like parsley, cilantro or mint
• 1 lemon with peel, removed
• 1 lime with peel, removed
• 2 cucumbers

Directions:

1. Wash all vegetables thoroughly and place into a large bowl.
2. Juice each vegetable in this order – greens, herbs, lemon, lime, cucumber.
3. Stir mixture before serving.
4. Rinse and clean juicer immediately.

 

KALE CHIPS

Ingredients: (serves 1)

• 2 cups kale
• 1 teaspoon extra virgin olive oil
• sprinkle of sea salt sprinkle of cayenne (optional)

Directions:

1. Remove the kale from stem and cut or rip into 2 inch pieces.
2. Toss all kale leaves with the olive oil, salt and cayenne, coating the kale leaves.
3. Bake kale at 375 degrees for 10 minutes or until crispy or dehydrate at 170 degrees for 2-4 hours.

 

Marinated Artichoke Hearts

Ingredients: (serves 1)

• 1 artichoke
• 1 clove of garlic
• 1 bay leaf
• 2 teaspoons
• extra virgin olive oil
• pinch sea salt slice of lemon

Directions:

1. Slice 1 inch off of the top of the artichoke. Boil water with clove of garlic, bay leaf and slice of lemon, and then add artichoke.
2. Cook for 25-45 minutes (until outer leaves can be pulled off).
3. Drizzle 2 teaspoons olive oil on top and sprinkle with salt.

 

NOTE: Sharing this plan outside of your Fit, Fyne & Fabulous is NOT encouraged.  This plan is available only to divas like yourself, who have committed to start and finish the program with Diva coach support!