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The Wild Diet
30-Day Meal Plan

by Abel James
Are you ready? Ok, let’s get started.
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How to Use This Meal Plan
Your First Task: Pick a day to start and go 100 percent. Once you start, stick to it for at least
thirty days. Your rapid progress will motivate you. With a strong commitment to the Wild
lifestyle, your results will be dramatic.
Before you begin, take “before” pictures from the front and side. These images will be very
useful in the weeks ahead as you measure your progress. If you’ve been eating this way for 30
days or more and already have a “before” picture, take another picture now, and one in 30 days
from now to track your progress.
Sure, you’ll avoid some foods that you are accustomed to eating, but this Meal Plan also gives
you implicit permission to indulge in foods you probably once thought were fattening.
Bacon is back on the menu. So push the stale bread aside, lick your chops, and sink your teeth
into that juicy, grass-fed burger knowing that it’s good for you and will help you burn fat.
SERVINGS
The recipes in this Meal Plan serve 2-4 people. Double up the shopping list if you’re feeding a
bigger crowd, or freeze leftovers if there’s more than you can eat.
What Is the Measurement for Each Serving?

As you're getting started, it's not as important to focus on serving sizes or counting calories. Just
eat until you're just about full, but not stuffed.
Serving size varies from person to person based on size and activity level. Prioritize eating
plenty of veggies, about a palm-sized portion of meat, and round out the meal with nutrient-
dense fats.
If you find you're not losing weight, you can scale back on the fats, nuts, starches, dairy, fruit,
and sugar.
It can also be great for your metabolism to under-eat sometimes and over-eat other times.
SNACKS
If you need a snack between meals, be sure to keep some of these on hand when hunger
strikes:
• Soup or Bone Broth
• Green Smoothie or Salad
• Raw Veggies, like cucumbers, celery, and carrot sticks
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• Avocado sprinkled with sea salt, and even a little olive oil, balsamic vinegar & fresh basil
• Hard boiled eggs
• Jerky. Check the ingredients and go for pasture-raised, and free of nitrites, MSG and other
junky ingredients. Here are a couple we like: Mission Meats Graze Sticks, New Primal
Grass-fed Jerky, or Epic bars (check the sugar content and keep it below 3grams per bar).
Or make your own jerky. Here's a simple recipe: Thinly slice 1 pound grass-fed flank,
sirloin, or London broil steak against the grain (or have the guy at the meat counter slice
for you) to be about 1/8” thick. Marinate overnight with about 1/2 cup coconut aminos.
Bake in one layer (on 2 foil lined-baking sheets) at 170 degrees Fahrenheit until done,
about 3 to 4 hours depending on the thickness. Or use the dehydrator. Store in an airtight
container (keeps longer if kept in the refrigerator).
• Leftover meat and veggies over mixed greens or zucchini noodles
• Nuts and seeds (careful with how much you eat since these are high in Omega 6s)
• Broccoli and hummus
• Canned fish
• Seaweed snacks
• Celery and almond butter (limit almond butter since it’s high in Omega 6s)
• Packets of coconut butter
• Guacamole and carrot sticks
DESSERTS, TREATS & YOUR SWEET TOOTH

Try to avoid sweet treats during the day. If needed, you can indulge in a treat in the evening after
dinner. Sugar is one of the most addictive substances on the planet. The sweet tooth is a vicious
cycle that starts with eating sugar and ends (or doesn’t end) with craving more sugar.
But here’s my promise: If you start whittling down the amount of sweet stuff you consume, your
cravings will slowly but surely disappear. If you can get the sugar monkey off your back, you may
never have to worry about your weight again. The less you cave, the less you crave.
Here are some things you can do when the sugar and carb cravings hit hard:
1. You may thirsty! Drink a giant glass of purified water.
2. You might be hungry for nutrition. Hopefully you have some snacks on hand. Munch on
carrot sticks, eat a couple hard boiled egg and avocado with salt, or fill up with a green
smoothie packed with veggies and nutrition. Or if it’s meal time, dig into that juicy burger.
3. Still craving? No problem. Squeeze a slice of lemon into a glass of water. This should do
the trick.
4. Or try a warm herbal tea. The soothing herbs are sure to cut the cravings.
5. Stay positive! There are plenty of treats coming. Save them for the evening after dinner.
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FREQUENTLY ASKED QUESTIONS
Do I have to follow this meal plan exactly?

Since The Wild Diet isn’t a dogmatic program that tells you exactly what you can and can’t eat,
there is plenty of space to experiment with an egg-free, nut-free, plant-based or even a raw
version of this diet.
Feel free to use this meal plan as a template or guide, and pick and choose the recipes that you
like best. Focus on prioritizing veggies, along with pasture-raised meats, eggs and broth, or other
high quality protein. And add in some gluten-free carbs, like sweet potato, wild rice or quinoa
about once a week (or more if you're particularly active).
Have fun and do the best you can!
The meal plan seems like a lot of work. Is there a simpler approach to all of this?
Yes! If you’re fasting in the morning, that makes breakfast easy. Skip it, or enjoy some fatty
coffee or fatty tea while you’re crushing it.
Here’s a simple template we follow for our meals:

• Breakfast: If you’re not fasting, enjoy a green smoothie, eggs with sautéed veggies,
coffee, salad, and/or bone broth. Bonus points if the first thing to hit your lips is loaded
with veggies, especially green leafy veggies.
• Lunch: Go for cooked or raw veggies with pasture-raised meat, eggs, or other filling
protein. Here are some suggestions for quick lunches: Salads, collard green wraps with
leftover meat, green smoothies with a side of something filling like eggs, leftovers from
last night, fish and vegetables, homemade chili, etc.
• Dinner: We typically alternate between poultry, beef, and seafood with a side dish of
cooked or raw vegetables.
• Dessert: Keep it light most of the time with things like 1-2 squares of dark chocolate, a
small serving of fruit (avoid fruit with a lot of sugar), half a green apple sprinkled with
cinnamon, and every once in awhile enjoy a homemade gluten-free dessert.
Make it easier on yourself by picking the recipes you like and repeating them! Make doubles or
triples of the recipes you like, and heat them up the next day or freeze them for later.
How can I make meal prep easier?

To cut down on prep, set aside an hour every 2 days to do all your meal prep for the next 2 days.
You’ll be able to get a lot more done by batching it together.
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During that hour you can…
• Make Green Smoothies and store them in the refrigerator (or freezer) in mason jars so
you can shake and drink when needed. These typically last about 24 hours or so in the
refrigerator, and up to a month in the freezer.
• Hard Boil Eggs so they're ready to eat when you need something filling fast.
• Prepare Dinner for the next 2 nights by tossing meat and veggies in the slow cooker or
oven, or sautéing veggies and meat in the skillet for fajitas, so whatever you’re having for
dinner just needs to be reheated in the oven or skillet.
• Make Double (or more!) of your dinners, so there's leftovers that you can serve over
mixed greens for lunch, or freeze for later.
• Cook 2 Chickens: It’s the same amount of work to cook 2 chickens as it is to cook 1
chicken. Carve the leftover meat and store in the refrigerator for 3 – 4 days for a fast
protein for salads, wraps, or sautés.
Do I have to fast in the morning or drink fatty coffee?

Intermittent fasting is simply the concept that your body thrives by following a cyclical approach
to eating and digestion, but it doesn’t work for everyone. If you have a medical condition, or if
you’re pregnant or nursing there’s no need to fast.
Some women find that fasting too much upsets their hormonal balance, so there’s no need to
force it.
If you are skipping breakfast, having a bit of high-quality fat in the morning can help hold you
over till lunch while supplying your brain with fuel to keep you feeling good and focused. Adding
that fat to your morning coffee or tea is an easy way to work it into your routine. Or if you don’t
drink coffee or tea, taking a small spoonful can work well. We usually go for coconut oil, MCT oil,
or grass-fed butter, heavy cream, or ghee.
Do I have to have dessert in the evening?

Desserts are optional. There’s no need to force it. Some people have faster results by avoiding
desserts and sweet treats. If you find you over-indulge and desserts sabotage your progress, you
may do better by skipping dessert, at least for the first 30 days.
But no need to deprive yourself. Having a small dessert in the evening can be a satisfying way to
treat yourself so you don’t binge on junk food down the road.
Ok, are you ready? Let’s do this.
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YOUR MENU
WEEK 1
Breakfast Lunch Dinner Dessert
Day 1
Green Smoothie Spinach Egg Muffins Chicken Drumsticks Dark Chocolate
Day 2
Fatty Coffee Chicken Drumsticks Fresh Italian Skillet Fresh Berries
Day 3
Spinach Egg Muffins Antipasto Salad Bacon & Brussels Fresh Berries
Day 4
Strawberry Smoothie Bacon & Brussels Shrimp Scampi Dark Chocolate
Day 5
Fatty Coffee Eggs Ranchero Bacon Burger Raspberry Ice Cream
Day 6
Power Smoothie Burger Burrito Almond Chicken Raspberry Cream Pop
Day 7
Bone Broth Almond Chicken Chorizo Stuffed Peppers Vanilla Chia Pudding
WEEK 2
Day 8
Energy Smoothie Chorizo Stuffed Peppers Potato Salad & Chicken Vanilla Chia Pudding
Day 9
Bone Broth & Eggs Chicken & Potato Salad Salmon & Avocadoes Chocolate Strawberries
Day 10
Bacon, Basil Scramble Celery& Tuna Taco Salad w/Dressing Wild Brownie Bites
Day 11
Fatty Coffee Taco Salad Chicken & Vegetables Chocolate Strawberries
Day 12
Strawberry Smoothie Chicken Avocado Wrap Cowboy Burgers Wild Brownie Bites
Day 13
Plantain Pancakes Burger Burritos Chicken Bolognese Wild Brownie Bites
Day 14
Blueberry Smoothie Chicken Bolognese Beef Brisket & Greens Strawberry Shortcake
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WEEK 3
Day 15
Fatty Coffee Beef Brisket & Greens Macadamia Cod Cheese & Fruit
Day 16
Cucumber Smoothie Sunflower Goji Salad Beef Short Ribs Fresh Blueberries
Day 17
Bone Broth Beef Short Ribs Burrito Chicken Tikka Masala Fresh Blueberries
Day 18
Blueberry Smoothie Chicken Tikka Masala Spaghetti and Meatballs Mac Nut Truffle Bars
Day 19
Asparagus & Eggs Spaghetti and Meatballs Chicken & Mixed Greens Mac Nut Truffle Bars
Day 20
Bone Broth & Eggs Chicken Parmesan Beef Tenderloin Mac Nut Truffle Bars
Day 21
Mocha Mint Smoothie Chop Ranch Salad White Chicken Chili Dark Chocolate
WEEK 4
Day 22
Fatty Coffee White Chicken Chili Wild Sockeye Salmon Lemon Zucchini Bread
Day 23
Green Monster Frittata Choco Cherry Smoothie Carne Asada Bowl Frozen Strawberry
Day 24
Power Smoothie Carne Asada Bowl Chicken Stir Fry Lemon Zucchini Bread
Day 25
Fatty Coffee Chicken Stir Fry Beef Noodles Dark Chocolate
Day 26
Waffles & Eggs Beef Noodle Scramble Chicken & Potatoes Cheese & Fruit
Day 27
Fatty Coffee Big Chef’s Salad Meatballs w/Noodles Choconut Cookie
Day 28
Wild Roots Smoothie Meatball Salad Smoked Salmon & Kale Choconut Cookie
WEEK 5
Day 29
Sprouts Smoothie Spinach Salad Taco Salad Choconut Cookie
Day 30
Fatty Coffee Beef Taco Frittata Chicken Pad Thai Choconut Cookie
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WEEK 1
Preparation
Along with this week’s shopping list, check out next week’s shopping list, too. That way, if you’re
ordering any ingredients online, you’ll have time for them to be shipped to you.
Shopping List
The shopping list below includes all the ingredients you need for each week’s Meal Plan.
Shopping online can save a lot of money and time. If you get low on spices, condiments, or other
kitchen necessities, check out ThriveMarket.com. They have the lowest prices on spices and
other baking items that we’ve found.
We recommend picking up your meats and vegetables from your local farmer or farmers
market, but here are some good farms that sell meat online if you’d prefer to order over the
internet:
• Slanker Grass-Fed Meats
• US Wellness Meats
• ButcherBox
• Vital Choice
If you’re planning on subbing in a different recipe than what we have listed in this meal plan,
you’ll need to put together your own shopping list -- which is a snap to do. Each recipe has a
shopping list that includes all the ingredients you’ll need. Simply add all the ingredients from
each recipe to your shopping list for the week.
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Week 1 Shopping List
PRODUCE (Organic) MEAT, BONES & BROTH (Grass-Fed / Pasture-
o ½ bunch kale Raised)
o 8 cups mixed greens o 3 (10-ounce) packages nitrate-free
o 4 large collard green leaves pasture-raised bacon
o 10 cups spinach or mixed greens o 16 chicken drumsticks
o 1 12-ounce bag frozen spinach o 1 pound large wild caught shrimp
o 1 beet (peeled and deveined)
o 1 large handful beet greens (optional) o 2 pounds fresh Italian sausage (or other
o 4 leaves of broad-leafed lettuce pasture-raised sausage)
o 1 bunch celery sticks o 6-8 slices uncured pepperoni or hard
o 1 bunch parsley salami
o 1 bunch cilantro o 2 pounds grass-fed ground beef
o ½ tablespoon fresh basil o 2 pounds boneless, skinless chicken
o ¼ cup fresh mint leaves breast or thighs
o 2 pounds tender asparagus o 3 pounds grass-fed beef bones
o 1 cucumber o 2 pounds chorizo
o 3 red bell peppers
o 2 green bell pepper OIL, VINEGAR & CONDIMENTS (Organic)
o 8 large bell peppers (red, yellow, o 2 tablespoons avocado or olive oil
orange, or green) o 1 cup extra virgin olive oil
o 4 small zucchinis o ½ cup hot sauce (optional)
o 8 artichoke hearts o 1 cup salsa
o 3 avocados o 4 tablespoons MCT oil or coconut oil
o 3 pounds fresh Brussel’s Sprouts o 1 tablespoon balsamic vinegar
o 2 cups cherry tomatoes o ¼ cup sliced black olives
o 2 vine-ripened red tomato o ½ cup red wine vinegar
o 4 zucchinis o 1 tablespoon rice vinegar (or white wine
o 2 small red onions vinegar)
o 2 yellow onions o 1 tablespoon vinegar (apple cider or
o 1 cup pearl onions (or one medium white)
white onion) o ½ cup coconut aminos
o 1 large sweet potato o 1 tablespoon mustard
o 3 garlic cloves o Pickle spears, for serving (optional)
o 2 Granny Smith apples o 2 tablespoons toasted sesame oil (or
o 3 lemons avocado oil)
o 8 medium strawberries
o 2 cups fresh berries (strawberries, NUTS & SEEDS (Organic)
blueberries, and/or raspberries)
o ½ cup chia seeds
o ½ cup fresh raspberries (fresh or
o ½ cup almonds
frozen)
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EGGS & DAIRY (Grass-Fed / Pasture-Raised) HERBS & SPICES (Organic)
o 3 dozen eggs o 3 tablespoons sea salt
o 2 - 3 ounces soft goat cheese, crumbled o 2 tablespoons black pepper
(optional) o 1 ¼ teaspoon white (or black pepper)
o ¾ cup grass-fed butter, ghee or other o ½ teaspoon dried Italian seasoning
fat o ½ tablespoon dried oregano
o ½ cup feta cheese (optional) o Pinch red pepper flakes (optional)
o 8 ounces grass-fed cheddar cheese o ¾ teaspoon garlic powder
(optional) o ½ teaspoon onion powder
o 1 teaspoon ground cinnamon
DRY GOODS & BAKING SUPPLIES (Organic) o ¼ teaspoon ground ginger
o 1 teaspoon spirulina powder (optional)
o 3 15-ounce cans full fat coconut milk OTHER (Organic)
o 4 teaspoons pure vanilla extract o Coffee or tea (optional)
o 1 teaspoon stevia o Dark chocolate bar
o 2 ½ cups unsweetened almond milk or o ¾ cup aloe vera juice (optional)
coconut milk o ¼ cup dry white wine
o 1 tablespoon pure maple syrup
Shopping List Notes

After purchasing this week’s meats, do the following:
FREEZE: REFRIGERATE:
o 1 pound large wild caught shrimp o 3 (10-ounce) packages nitrate-free
(peeled and deveined) pasture-raised bacon
o 3 pounds grass-fed beef bones o 16 chicken drumsticks
o 2 pounds boneless, skinless chicken o 2 pounds fresh Italian sausage (or other
breast or thighs pasture-raised sausage)
o 2 pounds chorizo o 6-8 slices uncured pepperoni or hard
o 2 pounds grass-fed ground beef salami
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Get Ready for the Next Couple Days
Grocery Shopping
Make sure all your grocery shopping is done today, so you’ll be ready to start eating delicious
food tomorrow. Once you have all your groceries, you can get a head start on tomorrow by
prepping these things…
BREAKFAST: For breakfast, you’ll be enjoying a big glass of Green Machine Smoothie. Prepare
right now by blending up the smoothie and storing it in mason jars in the refrigerator. It’ll last in
the refrigerator for up to 24 hours.
LUNCH: Tomorrow’s lunch will be Spinach, Goat Cheese & Bacon Egg Muffins. Make these
tonight, so all you need to do is reheat them in the morning. Here’s what you can do right now:
1. Chop 6 slices bacon into small pieces and cook in a skillet set over medium heat, stirring
regularly, until crisp, about 5 - 7 minutes. Scoop onto a paper-towel lined plate to drain.
2. Preheat oven to 350°F. Grease a standard 1-dozen muffin tin with bacon grease. Set aside.
3. Place a 12-ounce bag of thawed spinach in a fine mesh sieve set over the sink. Press with
the back of a wooden spoon to press out as much water as possible.
4. Crack 9 eggs into a large mixing bowl and whisk until smooth. Stir in the spinach, 1 diced
red bell pepper, a handful of goat cheese (if using) and half of the bacon.
5. Spoon the egg mixture evenly into the greased muffin cups. Top with remaining bacon
and more goat cheese.
6. Bake 15 - 18 minutes, or until the egg-muffins are fluffy and set in the center. Cover and
refrigerate for up to 3 days.
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Day 1
BREAKFAST
Green Machine Smoothie
LUNCH
Spinach, Goat Cheese & Bacon Egg Muffins
DINNER
Chicken Drumsticks with BLT Salad
DESSERT
Dark Chocolate
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Green Machine Smoothie
Serves: 2-4 | Total Time: 10 minutes
Ingredients / Shopping List

o 1/2 bunch kale
o 2 celery sticks
o Handful of parsley
o 1 cucumber
o 1 green apple
o Juice from 1/2 lemon
o 2 tablespoons avocado or olive oil
o 3/4 cup aloe vera juice (optional)
o 1 teaspoon spirulina powder (optional)
o Dash of stevia
o 2 cups Ice and enough filtered water to facilitate blending
Directions
1. Add all ingredients to the blender and blend until smooth.
2. Taste and add more stevia to desired sweetness. Store leftovers in the fridge for 24 hours.
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Serves: 2-4 (Yields 12) | Prep Time: 5 minutes | Cook Time: 25 minutes

o 6 slices bacon, chopped
o 1 12-ounce bag frozen chopped spinach, thawed
o 9 large eggs
o 1 red bell pepper, diced
o 2 - 3 ounces soft goat cheese, crumbled (optional)
o 1 tablespoon grass-fed butter or other fat, for greasing
o Sea salt and black pepper
Directions
1. Chop bacon into small pieces and cook in a skillet set over medium heat, stirring regularly,
until crisp, about 5 - 7 minutes. Scoop onto a paper-towel lined plate to drain.
2. Preheat oven to 350°F. Grease a standard 1-dozen muffin tin with bacon grease. Set aside.
3. Place the thawed spinach in a fine mesh sieve set over the sink. Press with the back of a
wooden spoon to press out as much water as possible.
4. Crack the eggs into a large mixing bowl and whisk until smooth. Stir in the spinach, diced
bell pepper, half of the goat cheese (if using) and half of the bacon.
5. Spoon the egg mixture evenly into the greased muffin cups. Top with remaining goat
cheese and bacon.
6. Bake 15 - 18 minutes, or until the egg-muffins are fluffy and set in the center. Serve
immediately or cover and refrigerate leftovers up to 3 days.
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Serves: 2 - 4 | Prep Time: 15 minutes | Cook Time: 30 minutes
We’re doubling this recipe so you’ll have leftovers for lunch tomorrow.

o 16 chicken drumsticks
o ½ cup grass-fed ghee (or butter)
o ½ cup hot sauce, plus more for drizzling over drumsticks (optional)
o Sea salt & pepper, to taste
o Mixed greens
o 8 slices bacon
o 1 cup cherry tomatoes, chopped
o ½ cup Feta cheese (optional)
Directions
1. Preheat oven to 350°F, and line a baking sheet with foil.
2. Melt ¼ cup ghee in a small saucepan over low heat. Add ¼ cup hot sauce, if using, and stir
to combine.
3. Put chicken drumsticks on the foil-lined baking sheet and smother them with the hot
sauce-ghee mixture (*see note). Sprinkle sea salt and black pepper over the legs.
4. Bake for 30 minutes, or until the internal temperature reaches 165°F.
5. Meanwhile, cook bacon in a skillet over medium-low heat until done, flipping once. Set
aside to cool.
6. Add a big handful of mixed greens to serving plates and top with chopped tomato.
7. Once bacon is cooled, cut into pieces or break into pieces, and sprinkle over salad. Pour
warm bacon grease from the pan over the salad, as well, and season with salt and pepper.
Top with crumbled feta, if using.
8. Add spicy chicken drumsticks to serving plates, and drizzle with more hot sauce.
9. Store leftover chicken legs in an airtight container in the refrigerator. And make leftover
salads to take with you for lunch tomorrow by filling individual containers with mixed
greens topped with bacon bits, cherry tomatoes and feta cheese.
*Note #1: If you don’t like hot sauce, feel free to omit and rub only the melted ghee over the chicken
legs.
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Dark Chocolate
Serves: 2-4 | Total Time: 1 minute

o Dark chocolate bar, broken into squares
Directions
1. Enjoy 2 squares of dark chocolate per person.
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Get Ready for Tomorrow
DINNER: Tomorrow you’ll be serving the Fresh Italian Skillet. To prep for this meal:
1. Dice 4 zucchinis, 2 green bell peppers, 2 red bell peppers, 2 small red onions, 2 tomatoes,
and 8 artichoke hearts into bite-sized pieces.
2. Divide evenly into two airtight containers and refrigerate. You’ll be using half of this
mixture for tomorrow’s Fresh Italian Skillet, and the other half for an Antipasto Salad for
lunch the following day.
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Day 2
BREAKFAST
Fatty Coffee
LUNCH
Chicken Drumsticks with BLT Salad (leftovers)
DINNER
Fresh Italian Skillet
DESSERT
Fresh In-Season Berries
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Fatty Coffee

o 4 cups hot French-pressed coffee
o 2 tablespoons grass-fed butter, ghee or heavy cream (optional)
o 2 tablespoons MCT oil or coconut oil
Directions
1. Pour coffee into the blender along with butter and MCT oil. Blend until creamy with a bit
of froth on top.
2. Pour into warm mugs and enjoy.
Note: If you don’t drink coffee, try this with tea instead. Or have some bone broth, a green smoothie,
or scrambled eggs.
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Serves: 2 - 4 | Total Time: 15 minutes

o Chicken drumsticks (leftover)
o Mixed greens
o Cooked bacon, crumbled (leftover)
o Cherry tomatoes, chopped
o Feta cheese (optional)
o Olive oil and balsamic, for drizzling over greens
Directions
1. Eat the leftover chicken drumsticks cold, or warm in the oven preheated to 350°F.
2. Add a big handful of mixed greens to serving plates and top with crumbled bacon,
chopped tomato, and feta cheese. Drizzle with olive oil and balsamic.
3. Serve with chicken drumsticks.
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Fresh Italian Skillet
Veggies are doubled in this recipe to make a quick lunch for tomorrow—Antipasto Salad! You’ll
prep the veggies and then divide in half in step 1.

o 4 zucchinis
o 2 green bell pepper
o 2 red bell pepper
o 2 small red onion
o 2 tomato or 1 cup cherry tomatoes
o 8 artichoke hearts (frozen, thawed)
o 2 tablespoons olive oil
o 2 pounds fresh Italian sausage (or other pasture-raised sausage)
o ½ teaspoon dried Italian seasoning
o Black pepper, to taste
o 4 poached eggs (optional)
Directions
1. Dice the zucchinis, peppers, onion, tomatoes, and artichoke hearts into bite-sized pieces.
Divide into two and store half of the veggies in an airtight container in the refrigerator to
use in the Antipasto Salad.
2. Heat the olive oil over medium-high heat in a large skillet.
3. Slice the sausage into 1” pieces and add it to the skillet. Cook, stirring regularly, until
sausage is cooked through, about 5 minutes.
4. Add the diced vegetables, Italian Seasoning, and black pepper and sauté, stirring regularly,
until vegetables are al dente. (You still want a little crisp on them.)
5. Serve hot as-is or topped with a poached egg.
Note: Store any leftovers in an airtight container in the refrigerator.
21

o Fresh berries
Directions
1. Enjoy.
Note: Try to keep the total sugar below 4 grams of sugar per person. 1 cup raspberries has about 5
grams of sugar, 1 cup strawberries has about 7 grams of sugar, and 1 cup blueberries has about 16
grams of sugar.
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LUNCH: Tomorrow you’ll be serving Antipasto Salad for lunch.
1. If you didn’t prep the extra vegetables as part of your Fresh Italian Skillet, do this now:
Thinly slice 2 small zucchinis, dice 1 green bell pepper, dice 1 red bell pepper, dice 1 small
red onion, dice 1 tomato or 1/2 cup cherry tomatoes (halved), and slice 4 artichoke hearts.
2. Slice 6-8 slices uncured pepperoni or hard salami (can sub cold chicken) into thin strips.
3. Slice 2 ounces grass-fed cheddar cheese (optional) into thin strips and slice ¼ cup black
olives.
4. Layer the veggies, pepperoni, cheese, and olives in mason jars or a large airtight storage
container. Store in the refrigerator.
5. Make dressing by adding the following ingredients in a jar and shaking well: 1 tablespoon
chopped fresh Italian parsley, ½ tablespoon dried oregano, ½ tablespoon finely chopped
fresh basil, 1 minced garlic clove, ½ teaspoon sea salt (or to taste), ¼ teaspoon cracked
black pepper, Pinch red pepper flakes (optional), ½ cup red wine vinegar, ¾ cup extra
virgin olive oil.
6. Store dressing in the refrigerator.
DINNER: Tomorrow you’ll be serving Bacon Brussels Hash & Eggs. To prepare, you can shred
the Brussels sprouts and dice the bacon.
1. Trim 3 pounds Brussels sprouts and shred them in the food processor, or slice fine with a
large sharp knife. Store in an airtight container in the refrigerator.
2. Dice 12 slices (1 package) bacon into ½” pieces and store in an airtight container in the
refrigerator.
23
Day 3
BREAKFAST
Spinach, Goat Cheese & Bacon Egg Muffins (leftovers)
LUNCH
Antipasto Salad
DINNER
Bacon Brussels Hash & Eggs
DESSERT
24
Serves: 2 - 4 | Prep Time: 10 minutes

o Spinach, Goat Cheese & Bacon Egg Muffins (leftover)
Directions
1. Enjoy Egg Muffins straight from the refrigerator or warm in the oven.
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Antipasto Salad
This recipe uses the cut vegetables from doubling the Italian Skillet recipe for a quick lunch in a
jar (or container with a lid).

Salad
o Chopped veggies (leftover from the Fresh Italian Skillet)
o 6-8 slices uncured pepperoni or hard salami (can sub cold chicken), sliced into thin strips
o 2 ounces grass-fed cheddar cheese, sliced into thin strips (optional)
o ¼ cup sliced black olives
Dressing
o 1 tablespoon fresh Italian parsley, chopped
o ½ tablespoon dried oregano
o ½ tablespoon fresh basil, chopped
o 1 large garlic clove, minced
o ½ teaspoon sea salt (or to taste)
o ¼ teaspoon black pepper (or to taste)
o Pinch red pepper flakes (optional)
o ½ cup red wine vinegar
o ¾ cup extra virgin olive oil
Directions
1. Prepare the dressing: Place all the ingredients in a mason jar with a tight-fitting lid and
shake well. Set aside.
2. Layer the veggies, pepperoni, cheese, and olives in mason jars (or containers) if you’re
packing your lunch or in a salad bowl if you’re dining in.
3. Dress with the Italian dressing right before eating.
Note: Store leftover dressing an airtight container in the refrigerator up to one week. Bring to room
temperature and shake well before using.
26
Bacon Brussels Hash & Eggs
Serves: 4 - 8| Prep Time: 10 minutes | Cook Time: 20 minutes
We’re doubling this recipe so you’ll have leftovers for lunch. If you prepped your Brussel’s
Sprouts last night, skip to #3 in the recipe.

Hash
o 3 pounds fresh Brussel’s Sprouts
o 12 slices (one package) uncured pasture-raised bacon
o Juice of one lemon
o Sea salt and cracked black pepper to taste
Basted Eggs*
o 4 - 8 large chicken eggs
o 4 tablespoons grass-fed butter or ghee
*We are basting 8 eggs to serve over the hash for dinner. Boil the remaining 4 eggs to serve with
the hash for lunch tomorrow.
Directions
1. Trim the Brussels sprouts and shred them in the food processor, or slice fine with a large
sharp knife. Set aside.
2. Dice the bacon into ½” pieces and place into a large, heavy pan or cast-iron skillet.
3. Set the pan over low heat and cook chopped bacon bits, stirring regularly, until crisp,
about 7 minutes. Remove to a paper towel lined plate using a slatted spoon or tongs.
4. If there is a LOT of bacon grease left in the pan, scoop some out into a glass jar to use
later for cooking. You want to leave about 3-4 tablespoons of the grease in the pan. We’re
going to use it to cook up the hash.
5. Bring the pan to medium heat and add the shredded Brussels sprouts. Turn to coat with
the bacon grease and cook, stirring regularly, until just starting to brown on the edges.
About 5 minutes.
6. Stir the bacon bits into the hash and sprinkle with lemon juice, salt and pepper to taste.
7. To make the basted eggs, heat butter or ghee (or leftover bacon grease) over medium
heat until melted and starting to bubble. Gently crack the eggs into the butter.
8. As the eggs cook, continuously spoon butter from the pan over the eggs until the whites
are set and the yolk is just beginning to firm up. About one minute.
9. Plate the hash and spoon two eggs on top of each serving, along with a little bit of the
remaining butter.
Note: Store leftovers in an airtight container in the refrigerator. Serve warm or chilled for lunch
tomorrow with a boiled egg.
27

o Fresh berries
Directions
1. Enjoy.
Note: Try to keep the total sugar below 4 grams of sugar per person. 1 cup raspberries has about 5
grams of sugar, 1 cup strawberries has about 7 grams of sugar, and 1 cup blueberries has about 16
grams of sugar.
28
Get Ready for the Next Few Days
DEFROST:
2 Pounds Ground Beef
Pull 2 pounds of ground beef out of the freezer now and put on a plate (to avoid dripping) in the
refrigerator. We’ll be prepping it in 2 days from now to make Ultimate Bacon Burgers.
3 Pounds Bones
Tomorrow evening you’ll be starting a batch of bone broth. Take between 1 and 3 pounds of
bones out of the freezer and allow them to thaw in the refrigerator. You’ll be using these bones
to make Bone Broth tomorrow.
BREAKFAST: You’ll be enjoying the Strawberry “Milkshake” smoothie tomorrow. Prepare right
now by blending up the smoothie and storing it in mason jars in the refrigerator.
LUNCH: Tomorrow you’ll be serving leftover Bacon Brussels Hash with hard boiled eggs. Go
ahead and hard boil 4 to 8 eggs now, peel, and store in an air tight container in the refrigerator.
Hard boiled eggs are a convenient snack, so feel free to boil extras and leave the shell on for a
grab-and-go snack.
29
Day 4
BREAKFAST
Strawberry “Milkshake”
LUNCH
Bacon Brussels Hash & Eggs (leftovers)
DINNER
Shrimp Scampi with Zoodles
DESSERT
Dark Chocolate
30

o 8 medium strawberries (fresh or frozen)
o 1 large handful beet greens (optional)
o 4 cups spinach or mixed greens (or as much as you can fit in the blender)
o ¼ cup beet (peeled and chopped)
o 3 tablespoons full-fat unsweetened coconut milk (if separated, use just the cream on top)
o 1 teaspoon pure vanilla extract
o 1 to 2 cups ice
o Filtered water
o Dash of pure stevia leaf
Directions
1. Add all ingredients to the blender along with enough water to facilitate blending.
2. Blend until smooth. Taste, and add a tad bit more stevia if more sweetness is desired.
3. Leftovers can be stored in the refrigerator for up to 24 hours.
4. If you’re still hungry, serve with hard boiled eggs, leftovers or other protein.
Note: Between the beets and the strawberries, there are about 7 grams of sugar in this recipe, or
between 1-4 grams of sugar per serving.
31
Bacon Brussels Hash & Hard Boiled Eggs

o Bacon Brussels Hash (leftover)
o 1 tablespoon olive oil
o 4 – 8 hard-boiled eggs
Directions
1. Heat oil in a pan over medium heat. Add hash and cook, stirring regularly, until warm.
(This can also be served cold.)
2. Plate and top with boiled eggs.
3. Pour the bone broth into a saucepan and bring to a simmer. Serve in mugs with
seasonings to taste.
Note: Hard boiled eggs are a convenient snack, so feel free to boil extras and leave the shell on for a
grab-and-go snack.
32
Shrimp Scampi with Zoodles
Serves: 2-4 | Prep Time: 20 minutes | Cook Time: 15 minutes

o 1 pound large wild caught shrimp (peeled and deveined)
o Sea salt and white (or black) pepper
o 2 tablespoons ghee (or grass-fed butter)
o 2 large cloves garlic, minced
o ¼ cup dry white wine
o 1 tablespoon fresh lemon juice
o ½ teaspoon lemon zest (or to taste)
o ¼ cup chopped flat-leaf parsley
o 4 small zucchini, spiral cut into zoodles (use a spiral vegetable peeler, julienne peeler, or
vegetable peeler)
Directions
1. If frozen, take 1 pound of shrimp out of the freezer and submerge in a bowl of cold water
for 10 minutes. Change the water in the bowl, again using cold water, re-submerge
the shrimp. Leave for another 10 to 20 minutes and the shrimp should be completely
defrosted.
2. Pat shrimp dry, and salt and pepper to taste.
3. Heat the ghee (or butter) in a large skillet set over medium-high heat. Cook until the
butter starts to foam and turn down the heat slightly. Add the shrimp and garlic and cook
about two minutes on each side. The shrimp will turn from gray to pink.
4. Transfer the shrimp to a bowl using a slatted spoon.
5. Add the dry white wine and lemon juice to the pan and start to simmer. Use a whisk to
scrape the browned bits from the bottom of the pan. Continue to cook, whisking regularly,
until the sauce slightly thickens. Stir in the parsley and cook one more minute.
6. Pour the sauce over the shrimp and toss.
7. Return the pan to the burner and turn heat to low. Toss in the zoodles and cook, stirring
regularly, until just warmed but still crisp, about 2 minutes.
8. Toss the zoodles into the shrimp and serve warm.
33
Dark Chocolate

Directions
34
DEFROST:
2 Pounds Chorizo
It will take about 2 days for this ground chorizo to defrost, so go ahead and pull the 2 pounds of
chorizo out of the freezer now and put it in the refrigerator. We’ll be prepping it in 2 days from
now to make Chorizo Stuffed Peppers.
2 Pounds Boneless, Skinless Chicken Breast or Thighs
Take 2 pounds boneless, skinless chicken breast or thighs from the freezer (still wrapped up)
and place them on a plate in the refrigerator. It takes about a day for chicken to defrost in the
refrigerator. We’ll be cooking Almond Chicken with Asparagus for dinner the day after
tomorrow and we’ll start preparing it tomorrow evening, so start these defrosting now.
START YOUR BONE BROTH: You’ll be enjoying delicious bone broth throughout the week. Get a
batch brewing right now by doing the following:
1. Place between 1 and 3 pounds of grass-fed beef bones into your slow cooker.
2. Fill slow cooker with filtered water to cover all the bones completely (it’s okay if there are a
few bones poking out of the water a little).
3. Add a splash (about 1 tablespoon) of vinegar (apple cider or white—the vinegar helps leech
minerals and other nutrients from the bones into your broth).
4. Set your slow cooker on low, and cook for about 48 hours (poultry bones can go as long as
24 hours, and beef bones can simmer for up to 48 hours).
DESSERT: Tomorrow you’ll be serving Raspberry Ice Cream for dessert. If you don’t have an ice
cream maker, make this recipe tonight and pour into popsicle molds to freeze. Place the
following ingredients in the blender and process until mixed well:
o ½ cup fresh raspberries
o 2 15-ounce cans full fat coconut milk (4 cups)
o ¼ teaspoon stevia (or to taste)
o Pinch sea salt
35
Day 5
BREAKFAST
Fatty Coffee
LUNCH
Eggs Ranchero
DINNER
Ultimate Bacon Burgers
DESSERT
Raspberry Ice Cream
36
Fatty Coffee

Directions
of froth on top.
or scrambled eggs.
37
Eggs Ranchero

o 8 eggs
o ½ teaspoon garlic powder
o ½ teaspoon onion powder
o Sea salt and black pepper, to taste
o 1 cup salsa
o 1 avocado, peeled and sliced
o cilantro
Directions
1. Cook eggs in a skillet until done.
2. Plate eggs, and lightly sprinkle the top with onion powder and garlic powder. Salt and
pepper to taste.
3. Add a scoop of salsa on top of eggs, add sliced avocado, and garnish with fresh cilantro.
38
Ultimate Bacon Burgers
We’re doubling this recipe so we’ll have leftover burger meat for lunch tomorrow.

o 10 slices nitrate-free bacon
o 1 yellow onion, peeled and sliced into rings
o 1 beefsteak or vine-ripened red tomato
o 4 leaves of broad-leafed lettuce
o 2 pounds grass-fed ground beef
o ¼ cup coconut aminos
o 1 teaspoon organic extra-virgin olive oil
o 4-ounces grass-fed cheddar cheese, sliced (optional)
o 1 tablespoon organic mustard
o Pickle spears, for serving (optional)
Directions
1. Divide the bacon slices into two portions, saving 4 slices to go on top of the burgers.
2. Finely chop 6 slices of bacon. Heat a skillet over medium, and cook chopped bacon until
lightly browned. Scoop chopped bacon into a large mixing bowl, reserving bacon fat in the
pan.
3. Cook the remaining 4 slices of bacon. Once done, set these bacon strips aside for serving
and reserve bacon fat in the skillet.
4. Add onion slices to the skillet and cook over medium until caramelized. Set aside for
serving.
5. Cut the tomato into thick slices, and set aside for serving.
6. Rinse the lettuce and pat dry. Set aside for serving.
7. Add ground beef and coconut aminos to the chopped bacon in the large mixing bowl, and
use your hands to mix everything together. Divide the burger mixture into eight equal
portions, flattening each portion into a patty with the palms of your hands.
8. Heat the skillet with bacon fat over medium heat.
9. Season the burger patties with salt and pepper and place in the bacon-greased skillet.
Cook until the underside is browned, about 3 to 5 minutes. Flip the burgers and cook for
another 4 to 6 minutes more, until the meat is cooked through but the outside is not
charred. If using cheese, add cheese during the last minute in the skillet.
10. For each burger, lay a lettuce leaf on a plate and top with a burger, tomato, raw or
caramelized onion, bacon, and mustard. Serve with a pickle spear on the side.
Note: Cook the remaining leftover burgers, and store in an air-tight container in the refrigerator. We’ll
be using this meat for Burger Burritos tomorrow.
39
Raspberry Ice Cream
Serves: 6-8 | Prep Time: 10 minutes | Cook Time: 30 minutes (freezing)

o ½ cup fresh or frozen raspberries
o 2 15-ounce cans full fat coconut milk (4 cups)
o ¼ teaspoon stevia (or to taste)
o Pinch sea salt
Directions
1. Place all ingredients in the blender and process until well mixed, about 30 seconds.
2. Freeze according to your ice cream maker’s manufacturer directions. *Alternately, pour
into a popsicle mold and freeze 4 hours or overnight.
3. Serve.
Note: Pour leftover ice cream into popsicle molds and freeze up to one week.
40
BREAKFAST: You’ll be enjoying the Morning Power Smoothie for breakfast tomorrow. Prepare
right now by blending up the smoothie and storing it in mason jars in the refrigerator.
LUNCH: For lunch, you’ll be having last night’s leftover burger meat wrapped up in collard
greens to make a tasty burrito. Prepare it now, so it’s ready to grab and go tomorrow. Here’s
what to do tonight:
1. Prepare any toppings you want on your burrito by chopping tomatoes and onion, and
cooking a couple fried eggs.
2. Heat leftover burger over medium heat in a skillet until warmed through, about 5
minutes, breaking it up into chunks as you cook it.
3. Lay 4 collard green leaves on 4 large rectangle piece of foil (big enough to wrap around a
burrito), and add a scoop of burger chunks in the middle of each leaf. Top with anything
you like… avocado, hot sauce, chopped tomato, cilantro, fried egg, etc.
4. Fold the sides of the collard green leaf in so they nearly touch, then use your thumbs to
bring up the bottom of the leaf and roll it up like a burrito. Wrap the foil around the
burrito by folding in the sides, and then folding up the bottom and rolling it up around the
collard green burrito.
5. Store in the refrigerator.
DINNER: Tomorrow you’ll be serving Almond Chicken with Asparagus. To make this meal a
snap, prepare the veggies and meat tonight.
1. Trim 2 pounds asparagus and cut into 2-inch pieces. If not using pearl onions, peel and
slice 1 white onion. Trim 4 celery stalks and slice thin. Place the asparagus and celery into
an airtight container or ziptop bag. Place onion in its own airtight container.
2. Slice 2 pounds boneless skinless chicken breast or thighs into very thin strips and place in
an airtight container or ziptop bag.
3. Store the vegetables and meat in the refrigerator until tomorrow.
41
Day 6
BREAKFAST
Morning Power Smoothie
LUNCH
Burger Burrito with Avocado & Cilantro
DINNER
Almond Chicken with Asparagus
DESSERT
Raspberry Ice Cream Popsicles
42
Morning Power Smoothie
Serves: 2-4 | Total Time: 10 minutes, plus 20 minutes for soaking chia seeds

o 2 tablespoons chia seeds (soaked in 2 cups water for about 20 minutes)
o 1 ripe avocado, peeled and pitted
o 6 cups spinach
o ½ Granny Smith apple, cored and sliced
o 1 cup unsweetened full-fat canned coconut milk
o 1/4 cup fresh mint leaves
o Dash of pure stevia, taste
o Ice
o Water, if needed, to facilitate blending
Directions
1. Add 2 tablespoons chia seeds in a glass with 2 cups of purified water. Allow to soak for at
least 20 minutes.
2. Add all ingredients to the blender and blend until smooth. If needed, add enough purified
water to facilitate blending.
3. Taste. If needed add a bit more stevia to reach desired sweetness.
4. Pour into a sweet glass, and serve immediately (or store in a jar in the refrigerator for up
to 24 hours).
43
Burger Burrito with Avocado & Cilantro
If you prepped these Burger Burritos last night, you can either eat the burrito cold or stick it in
the oven at 350°F until heated through, about 10 minutes. When you’re ready to eat, peel the
top of the foil off, and enjoy!

o Burgers (leftover)
o 4 large collard green leaves
o Toppings: Avocado, hot sauce, chopped tomato, chopped cilantro, fried egg, etc.
Directions
1. Heat leftover burger over medium in a skillet until warmed through, about 5 minutes,
breaking it up into chunks as you cook it.
2. Lay each collard green leaf on a large rectangle piece of foil (big enough to wrap around a
burrito), and add a scoop of burger chunks in the middle of the leaf along with any
toppings you want (avocado, hot sauce, chopped tomato and cilantro, fried egg, etc.).
3. Fold the sides of the collard green in so they nearly touch, then use your thumbs to bring
up the bottom of the leaf and roll it up like a burrito. Wrap the foil around the burrito by
folding in the sides, and then folding up the bottom of the foil and rolling it up around the
collard green burrito.
1. When you’re ready to eat, peel the top of the foil off, and enjoy!
44
We’re doubling this recipe so you’ll have leftovers for lunch.

o 2 pounds tender asparagus, trimmed and cut into 2-inch pieces
o 1 cup pearl onions (or one medium white onion, peeled and chopped)
o 1 tablespoon rice vinegar (or white wine vinegar)
o 2 pounds boneless, skinless chicken breast or thighs, sliced into thin strips
o 2 tablespoons toasted sesame oil (or avocado oil), divided
o ¼ teaspoon ground white pepper (or black pepper)
o ¼ cup water
o ¼ teaspoon garlic powder
o Dash stevia
o ½ cup raw almonds (whole or slivered)
o ¼ cup liquid coconut aminos
o 4 celery stalks, trimmed and thinly sliced
Directions
1. In a small bowl, whisk together the coconut aminos, water, rice vinegar, garlic powder,
pepper, and stevia. Set aside.
2. Heat one tablespoon of the sesame oil in a large pan or wok set over high heat. Add the
chicken and onions and cook, tossing or stirring regularly, until the chicken is cooked
through and onions are fragrant, about 5 minutes. Remove to a plate.
3. Add remaining oil to the pan. When it’s heated, add the celery and asparagus and cook
until crisp-tender, stirring regularly, about 3 – 5 minutes.
4. Return the chicken and onions to the pan. Add the almonds and sauce and stir, cooking
for about one minute for the flavors to meld together.
5. Serve hot with a side of Kimchi and Thai pepper flakes (optional).
Note: Store leftovers in an airtight container in the refrigerator. This is delicious chilled as a salad for
lunch.
45
Raspberry Ice Cream Pops
Serves: 2 - 4 | Prep Time: 5 minutes | Freeze Time: Overnight
This is a great way to save your leftover ice cream!

o Raspberry Ice Cream Popsicles (leftover from making Raspberry Ice Cream)
Directions
1. If you made the Raspberry Ice Cream earlier this week, you should have frozen any
leftovers in popsicle molds (in the last step) so you have a creamy cold dessert ready
today!
46
Grocery Shopping for Next Week
The week is almost over! If you have time, tomorrow is the perfect day to do your grocery
shopping for next week’s meals.
BONE BROTH: If your bone broth has been brewing for the past 2 days, it’s time to turn off the
slow cooker, salt the broth, and put it in the refrigerator. Here’s what to do now:
1. Turn off slow cooker, and allow to cool.
2. When the slow cooker is cool enough to handle, pour the broth through a sieve into a big
pot. Alternatively, you can use tongs to pick the bones out of the broth, and then pour the
broth into a big pot.
3. Season with salt, to taste. (You can enjoy a mugful right now—just be sure to spoon the
fat from the top of your mug.)
4. Cover and put in the refrigerator (on a hot pad if the broth is still hot).
DINNER: Tomorrow you’ll be making Chorizo Stuffed Peppers. Get a head start by prepping
this tonight. Here’s what you can do right now:
1. Peel 1 large sweet potato, and chop into bite-size cubes.
2. Bring a pot half-full of water to a boil. Add cubed sweet potato, cover, and cook until just
tender, about 15 minutes. Drain and pat dry.
3. Line a baking dish with foil,
4. Peel and dice 1 yellow onion.
5. Shred 2-ounces of cheddar cheese, if using.
6. Cut the tops from 8 bell peppers about one inch from the top. Scoop out the seeds and
place the peppers in a baking dish bottom-down.
7. Cut any usable pepper from the stem, dice it up and set it aside.
8. Place a large, deep skillet over medium heat. Add 2 pounds chorizo and cook until starting
to brown, about 5 minutes.
9. Add diced onion, cubed sweet potatoes, and diced bell pepper bits. Cook, stirring
regularly, until the onions have softened, about 7 – 12 minutes.
10. Scoop 1/8 of the mixture into each bell pepper and sprinkle the tops with cheese.
11. Cover bell peppers with foil and refrigerate overnight.
DESSERT: Tomorrow you’ll be serving Vanilla Spice Chia Pudding for dessert. This recipe needs
to sit in the refrigerator overnight to give the chia seeds time to become gelatinous. Prepare this
recipe now:
1. Pour 2 ½ cups almond milk or coconut milk (shaken) in a bowl and stir in 2 teaspoons
vanilla, 1 teaspoon ground cinnamon, ¼ teaspoon ground ginger, 1 tablespoon maple
syrup and 1/8 teaspoon stevia, to taste. Mix well.
2. Stir in chia seeds. Let stand on the counter 15 minutes. Stir. Top with a lid and refrigerate
overnight.
47
Day 7
BREAKFAST
Bone Broth
LUNCH
Almond Chicken with Asparagus (leftover)
DINNER
Chorizo Stuffed Peppers
DESSERT
Vanilla Spice Chia Pudding
48
Bone Broth
If your broth is in the refrigerator, skip to #8 in the directions below.

o 3 pounds grass-fed beef bones (joint and marrow bones are our favorites for this)
o Purified water
o 1 tablespoon vinegar (apple cider or white)
o Sea salt
Directions
1. Place bones into a large slow cooker. You only need a few bones to make broth, but the
more you can fit in the slow cooker the better.
2. Fill with filtered water to cover all the bones completely (it’s okay if there are a few bones
poking out of the water a little).
3. Add a splash (about 1 tablespoon) of vinegar.
4. Set your slow cooker on low, and cook for at about 48 hours (poultry bones can go as long
as 24 hours).
5. When the slow cooker is cool enough to handle, pour the broth through a sieve into a
storage container or a big pot. Alternatively, you can use tongs to pick the bones out of
the broth.
6. Season with salt. You can enjoy a mugful right now—just be sure to spoon the fat from
the top of your mug after ladling it in.
7. Put in the refrigerator to cool.
8. After cooling in the refrigerator overnight, you may get a thick layer of fat on top of your
bone broth. See the recipe below for directions on storing this.
9. Once the fat is removed, pour the broth into individual quart-size mason jars, leaving
about 2-inches of space at the top.
10. Heat one jar of broth in a saucepan for breakfast, reserving 1 cup to go in the Beef Curry
recipe in a couple days, and put the remaining jars in the freezer (with the lid off the first
day since it will expand).
11. When serving, take a jar out of the freezer 1 – 2 nights before and put in the refrigerator
to thaw. Pour the desired amount into a saucepan and warm over medium-low. Add a
dash of salt, if needed. If you want more spices, try adding onion powder, garlic powder,
and a dash of cayenne.
Bone Broth Butter

1. After cooling in the refrigerator overnight, you’ll usually get a thick layer of fat on top of
your bone broth.
49
2. If you’re using healthy bones from wild or pasture-raised animals, this fat is pure gold.
Scoop it into a separate storage container and store it in the refrigerator for about 1 week
(Excess can be stored in the freezer for later use).
3. Use it for stir-frying veggies, caramelizing onions, cooking eggs, or pan-frying burgers. You
can even use it to warm up today’s lunch.
50

o Thai Almond Chicken (leftover)
Directions
1. Serve chilled.
51
We’re doubling this recipe for tomorrow’s lunch. If you prepped this dish last night, remove foil
from the peppers, preheat the oven to 350˚F and skip to #8 in the directions below.

o 1 large sweet potato, peeled and chopped into bite-size cubes
o 8 large bell peppers (red, yellow, orange, or green)
o 2 pounds chorizo, casing removed
o 1 large yellow onion, peeled and diced
o 2-ounce grass-fed cheddar cheese, shredded (optional)
Directions
1. Bring a pot half-full of water to a boil. Add cubed sweet potato, cover, and cook until just
tender, about 15 minutes. Drain and pat dry.
2. Preheat the oven to 350˚F. Line a baking dish with foil.
3. Cut the tops from the peppers about one inch from the top. Scoop out the seeds and
place the peppers in a baking dish bottom-down.
4. Cut any usable pepper from the stem, dice it up and set it aside.
5. Place a large, deep skillet over medium heat. Add the chorizo and cook until starting to
brown, about 5 minutes.
6. Add diced onion, cubed sweet potatoes, and diced bell pepper bits. Cook, stirring
regularly, until the onions have softened, about 7 – 12 minutes.
7. Scoop 1/8 of the mixture into each pepper and sprinkle with cheese.
8. Bake in the preheated oven for 20 – 25 minutes until the cheese is melted and the pepper
is tender, but not soft.
9. Plate the Chorizo-Stuffed Peppers, and serve.
Note: To make your own chorizo, mix 1 pound organic ground turkey or pork with 2 minced garlic
cloves, 1 teaspoon salt, ½ teaspoon black pepper, ¼ teaspoon dried oregano, ¼ teaspoon cumin, dash
of ground cloves, dash of coriander, ¼ cup white vinegar, and 2 tablespoons water. Refrigerate
overnight to let flavors develop.
Note: Wrap leftover stuffed bell peppers in foil and store in the refrigerator.
52
Vanilla Spice Chia Pudding
Serves: 4 - 6 | Prep Time: 10 minutes + Overnight refrigeration

o 2 ½ cups unsweetened almond milk or coconut milk
o 2 teaspoons vanilla extract
o 1 teaspoon ground cinnamon
o ¼ teaspoon ground ginger
o 1 tablespoon pure maple syrup (or to taste)
o 1/8 teaspoon powdered stevia extract (or to taste)
o ½ cup chia seeds
o Dash sea salt
o Optional toppings: sliced strawberries, raspberries, blackberries or almond slivers
Directions
1. Pour almond milk in a bowl and stir in vanilla, cinnamon, ginger, maple syrup and stevia
until well combined.
2. Mix in chia seeds. Let stand on the counter 15 minutes. Stir. Top with a lid and refrigerate
overnight.
3. Stir mixture, salt to taste, and serve in bowls topped with berries and almond slivers.
Note: Store leftovers in an airtight container in the refrigerator up to five days.
53
Grocery Shopping
Hopefully, you already did your grocery shopping for next week’s meals. If not, tomorrow is a
great day to fit that in.
BREAKFAST: Tomorrow, you’ll be enjoying the Green Energy Smoothie with Hard Boiled Eggs
for breakfast. Prepare right now by blending up the smoothie and storing it in mason jars in the
refrigerator. Also, hard boil the eggs tonight, so they’re ready to go tomorrow.
DINNER: Tomorrow you’ll be serving Grilled Chicken and Mock Potato Salad. Follow the
recipe’s directions for preparing the potato salad tonight so the flavors blend together in the
refrigerator.
54
WEEK 2
Nice job! I hope you enjoyed last week’s meals.
It might take a few weeks for your body to adjust after years of eating low-quality food. If you’ve
been running on carbs, it will take a few days or even a week for your body to produce the fat-
burning enzymes needed to kick-start fat metabolism.
Most people who go Wild find that their enjoyment of food increases over time. Your tastes will
change as your palate adapts to a new normal. The less sugar you eat, the sweeter all food
tastes.
As your palate becomes more sensitive and your body more finely attuned to the effects of your
meals, you will find yourself craving foods you never thought you liked—like kale chips or
cauliflower rice.
For what might be the first time in your life, you’ll be able to taste all the nuances in the vast
spectrum of flavors in real food.
How to Track Your Progress

Don’t trust your scale. Trust your clothes. Once a week, take your tightest pair of pants and put
them on first thing in the morning. If they feel loose, it’s working. If they don’t, scale back on
starches, dairy, nuts, fruit, sweets, and/or alcohol in favor of lean protein and non-starchy
vegetables.
Assuming you make progress, you will lose fat and gain muscle. Since muscle weights more than
fat, it’s possible that you’ll see a temporary uptick in the numbers on the scale. If you’re eating
plenty of protein and building muscle, then your muscle will increase your metabolism and help
you burn more fat in the weeks ahead.
You may notice your waist size shrinks very quickly—6 pounds of fat takes up almost a gallon of
volume on your frame!
Many men and some women lose upwards of 5 pounds in the first week. However, 1 pound of
fat loss per week is a much more realistic goal for most. But again, how you look and feel is far
more important than anything the scale will tell you. As you get the hang of living Wild, your
body will begin to look and feel so amazing that you won’t be able to imagine how you used to
eat any other way.
Get Ready for This Week

If you haven’t done your shopping for this week’s dinners yet, go ahead and pick up your
groceries today. Here’s a list of the ingredients you’ll need to pick up to make this week’s mouth-
watering meals…
55
o 2 large heads green or red leaf lettuce Raised)
o 8 cups spinach or mixed greens o 2 (10-ounce) packages nitrite-free,
o 4 cups baby kale leaves pasture-raised bacon
o 1 large bunch mustard greens (about 6 o 8 chicken breasts
cups) o 3 – 4 ounces wild-caught thinly sliced
o 4 collard green leaves smoked salmon
o handful of arugula o 4 2.5-ounce cans wild-caught tuna in
o 1 beet water
o 1 large handful beet greens (optional) o 4 pounds ground beef (separated in 1
o 6 cucumbers or 2 lb packages)
o 1 bunch celery o 1 whole chicken
o 3 garden tomatoes o 2 pounds ground chicken
o 1 yellow bell pepper (or other color) o 3-pound beef brisket
o 1 green bell pepper o 3 pounds beef bones
o ½ habanero pepper
o 4 carrots OIL, VINEGAR & CONDIMENTS (Organic)
o 1 bunch parsley
o ½ cup virgin coconut oil
o 1 bunch cilantro
o 3 teaspoons mustard
o ¼ cup basil leaves
o ½ cup white vinegar (or cider vinegar)
o Chives (2 tablespoons, chopped)
o 1 ½ cups avocado oil (or olive oil)
o 3 sprigs fresh rosemary
o 1 bulb of fennel
o 2 tablespoons hot sauce
o 8 avocados
o ½ cup pickled jalapenos
o 1 head cauliflower
o 2 tablespoons gluten-free
o 1 bunch scallions (green onion)
Worcestershire sauce
o 3 red onions
o 1 jar marinara sauce (no sugar added)
o 4 yellow onions
o 3 tablespoons tomato paste
o 21 garlic cloves
o ½ cup balsamic vinegar
o 1 large spaghetti squash
o 1 cup salsa (optional)
o 2-inch piece fresh ginger
o 2 teaspoons red pimento
o 1 sweet potato
o 4 large green plantains
NUTS, SEEDS & BUTTERS (Organic)
o 2 lemons
o 2 limes o 2 tablespoons chia seeds
o 4 pints of strawberries o 2 tablespoons almond slivers (optional)
o ½cup blueberries (fresh or frozen) o 2 tablespoons sliced almonds
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EGGS & DAIRY (Pasture-Raised / Grass-fed) HERBS & SPICES (Organic)
o 3 dozen eggs o 6 tablespoons sea salt
o 2-ounces soft goat cheese (optional) o 3 tablespoons black pepper
o ¼ cup feta cheese (optional) o 1 tablespoon ground chipotle pepper
o 1 ½ cup grass-fed butter or ghee o 1 teaspoon smoked paprika
o ½ cup heavy cream or full-fat canned o 2 teaspoons paprika
coconut milk o 2 tablespoons garlic powder
o 7-ounces cup grass-fed cheddar o 3 tablespoons onion powder
(optional) o 1 tablespoon paprika
o 2 teaspoons smoked paprika
DRY GOODS & BAKING SUPPLIES (Organic) o 1 ½ teaspoon cayenne pepper
o ¼cup dark chocolate chips o 2 teaspoons ground cumin
o 1 cup almond flour o 1 ½ teaspoon red pepper flakes
o ½cup arrowroot flour o 1 tablespoon Italian seasoning (or 1 ½
o 1 cup unsweetened cacao powder (or teaspoons each thyme and oregano)
cocoa powder) o ¼ teaspoon cinnamon
o ½ teaspoon powdered stevia extract
o 4 teaspoons vanilla extract OTHER (Organic)
o 1 cup dark chocolate chips o Coffee (optional)
o 1 can full-fat unsweetened coconut milk o Dark chocolate bar (75% or darker)
o 2 tablespoon ground flaxseed meal o 1 - 2 teaspoons single malt scotch
o 1 teaspoon Chinese five-spice powder whisky (optional)
o ½ teaspoon stevia o 4 - 8 nori wraps
o ¼cup honey
o 1 teaspoon molasses
Shopping List Notes

o 1 whole chicken o 2 (10-ounce) packages bacon
o 3-pound beef brisket o 2 pounds ground beef
o 2 pounds ground chicken o 4 2.5-ounce cans tuna in water
o 2 pounds ground beef o 3 – 4 ounces thinly sliced smoked
o 3 pounds beef bones salmon
o 8 chicken breasts
57
Day 8
BREAKFAST
Green Energy Smoothie w/ Hard Boiled Eggs
LUNCH
Chorizo Stuffed Peppers (leftovers)
DINNER
Grilled Chicken & Mock Potato Salad
DESSERT
Vanilla Spice Chia Pudding (leftover)
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Green Energy Smoothie w/ Hard Boiled Eggs
Serves: 2-4 | Total Time: 10 minutes (plus 20 minutes to soak chia seeds)

o 2 cucumbers
o 3 celery sticks
o 1 bunch of parsley (with stems)
o 2 tablespoons chia seeds, (soaked in water for 30 minutes)
o juice of 1/2 lemon
o 1/2 avocado, peeled and pitted
o 1 tablespoon coconut oil
o 2 cups ice
o Filtered water, enough to facilitate blending
o Dash of pure dried stevia leaf
o Hard boiled eggs
o Sea salt
Directions
1. Add all ingredients to the blender (except eggs and salt) and blend until smooth.
2. Taste and add more stevia if needed to reach desired sweetness.
3. Serve with salted hard boiled eggs, and the other half of the avocado (optional) on the
side.
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o Chorizo Stuffed Peppers (leftovers)
Directions
1. Preheat the oven to 350°F.
2. Place leftover stuffed bell peppers in a baking dish and bake until warmed through, about
15 minutes.
3. Serve.
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Serves: 4 | Prep Time: 15 minutes | Cook Time: 15 minutes
Tribe Member Elvin Martinez sent us this recipe for cauliflower potato salad… and it’s so delicious,
you’ll want it at every BBQ this summer!
We’re doubling the chicken in this recipe, so we’ll have leftovers for lunch.

Wild Mayonnaise
o 2 large organic free-range eggs
o ½ cup white vinegar (or cider vinegar)
o 1 teaspoon prepared Dijon mustard
o ½ teaspoon raw honey (optional)
o Hefty pinch sea salt
o 1 ½ cups avocado oil (or olive oil)
Potato Salad
o 1 head cauliflower, trimmed and cut into bite sized pieces
o 3 tablespoons diced red onion
o 3 green onions, diced
o 2 teaspoons red pimento, chopped
o ½ cup Wild Mayonnaise (recipe above)
o 1 teaspoon yellow mustard
o 4 boiled eggs, chopped
o ¼ cup cooked bacon, chopped (optional)
o Smoked paprika
Grilled Chicken
o 8 chicken breasts (boneless or bone-in)
o 4 tablespoons butter, melted (or ghee or bacon fat)
o Salt, pepper, and seasoning to taste
Directions
Prepare the Wild Mayo:
1. Whip the first five ingredients in your high-powered blender until smooth.
2. Take the top off the blender and turn it up as high as possible without the mix splattering
everywhere. Slowly drizzle in the avocado oil in a thin stream while the blender is running.
You’ll see it starting to turn white and fluff up. It should take about 3 minutes to
completely incorporate all of the oil.
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3. When it’s all in and starting to thicken, put the top on the blender and crank it up to high
to really whip it. The mayo is done when it’s light and thick.
4. Store in a jar in the fridge for up to a week.
Prepare the Mock Potato Salad:

5. Place the cauliflower florets into a pot and cover with water. Bring to a boil. Reduce heat
to simmer and cook until the cauliflower is crisp-tender. About 7 minutes. Remove to a
colander in the sink and run under ice cold water to cool completely.
6. Place all ingredients (except smoked paprika) in a large mixing bowl and gently stir with a
wooden spoon until all ingredients are evenly incorporated.
7. Cover and chill 4 hours to overnight. Sprinkle with smoked paprika before serving.
Prepare the Chicken*:

8. Preheat the grill to medium heat. Lay aluminum foil over the grill if it tends to stick,
otherwise the chicken can go straight on the grate.
9. Brush the chicken breasts with butter and season with salt, pepper, and your favorite dry
seasoning (optional).
10. Grill 3 – 4 minutes per side, or until the internal temperature is at least 160°F and the
juices run clear.
11. Serve with Mock Potato Salad.
Note #1: Store leftover Mock Potato Salad in an airtight container in the refrigerator. Shred leftover
chicken and store in an airtight container in the refrigerator.
*Note #2: If you don’t have a grill, here’s another way to cook your chicken breasts:
1. Preheat the oven to 350°F. Position a rack in the top third of the oven.
2. Melt 1 tablespoon butter in the bottom of a large ovenproof skillet over medium heat.
Place the chicken breast in the skillet skin-side down. Cook for about 4 minutes to brown.
Flip the chicken over.
3. Add onion slices and 2 minced garlic cloves (optional) and cook for a few minutes, until
the onion is just tender.
4. Stir in 1 ½ cups broth. Cover and bring to a simmer. Continue simmering for about 15
minutes, until the chicken is tender.
5. Uncover and transfer the pan to oven (or transfer to a baking dish). Bake for 15 to 20
minutes. The chicken is ready when the skin is browned and the juices have reduced.
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Vanilla Spice Chia Pudding (leftover)

o Vanilla Spice Chia Pudding (leftover)
Directions
1. Serve in bowls topped with sliced berries and almond slivers (optional).
63
DEFROST: 1 Whole Chicken
Pull 1 whole chicken out of freezer now and put on a plate (to avoid dripping) in the refrigerator.
We’ll be prepping it in 2 days from now to make Roasted Whole Chicken and Vegetables.
BREAKFAST: Tomorrow, you’ll be having bone broth and hard boiled eggs for breakfast. Prep
this now by boiling the eggs, peeling them, and storing them in an airtight container in the
refrigerator.
DESSERT: You can prepare tomorrow night’s dessert of Chocolate Dipped Strawberries, so it’s
ready to go. Here’s what to do:
1. Line a baking sheet with wax paper. Rinse 8 strawberries and completely pat dry.
2. Add ¼ cup dark chocolate chips to a glass, metal or ceramic bowl.
3. Fill a medium saucepan with a couple inches of water and heat over medium until
simmering. Turn off heat, and set the bowl of chocolate chips in the water, so water heats
the bowl and the chocolate chips start melting. Stir until smooth. Remove from the pan.
4. Dip bottoms of strawberries into the chocolate, and set on wax paper. Sprinkle with
almond slivers (optional), and refrigerate until hardened.
5. Store in an airtight storage container. (Note: it may be helpful to hide these in the fridge
so they aren’t eaten before tomorrow evening).
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Day 9
BREAKFAST
Bone Broth & Eggs (leftover)
LUNCH
Grilled Chicken & Mock Potato Salad (leftover)
DINNER
Smoked Salmon Baked Avocados
DESSERT
Chocolate Dipped Strawberries
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Bone Broth & Eggs

o Bone broth (leftover)
o Hard boiled or scrambled eggs
Directions
1. Pour desired amount of broth into a saucepan, and heat over medium-low until
thoroughly warmed.
2. Salt to taste. You can also add a bit of garlic powder, onion powder, black pepper and
paprika.
3. Pour into mugs or bowls, and enjoy with a side of hard boiled or scrambled eggs.
66

o Grilled Chicken (leftover)
o Potato Salad (leftover)
Directions
1. Reheat chicken in a skillet or in the oven until warmed through.
2. Serve with leftover potato salad or a side salad.
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Smoked Salmon Baked Avocados

o 4 ripe avocados
o 1 tablespoon avocado oil or olive oil
o 2 ounces soft goat cheese (optional)
o 3 – 4 ounces thinly sliced smoked salmon
o Coarsely cracked black pepper to taste
o 2 tablespoons chopped fresh chives
o 4 medium cucumbers (to serve), thinly sliced
Directions
1. Preheat oven to 400⁰F.
2. Slice the cucumbers thin—you will be using these like “chips” to scoop the avocado.
3. Cut avocadoes in half lengthwise and remove the pits. Brush with avocado oil or olive oil.
4. Fill each avocado half with crumbled goat cheese, if using, and top with a slice of smoked
salmon.
5. Bake 10 – 12 minutes or until the goat cheese is starting to melt and avocado is warmed
through.
6. Top with cracked black pepper and fresh chives.
7. Serve with fresh cucumber “chips” for scooping out the warm filling.
Note: These can be refrigerated, but the avocado will turn brown. If you have leftovers, scoop out the
filling into a collard green leaf and roll into a wrap.
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o 4 - 8 strawberries
o 1/4 cup dark chocolate chips
o 2 tablespoons almond slivers (optional)
Directions
1. Line a baking sheet with wax paper. Rinse strawberries and completely pat dry.
the bowl and the chocolate chips start melting. Stir until smooth; remove from the pan.
4. Dip bottoms of strawberries into chocolate, and set on wax paper. Sprinkle with almond
slivers (optional), and refrigerate until hardened.
5. Enjoy.
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DEFROST: 2 Pounds Ground Beef
refrigerator. We’ll be prepping it in 2 days from now to make Cowboy Burgers.
DINNER: Tomorrow you’ll be making a double batch of Taco Salad with Creamy Avocado
Dressing. Get started on it now by seasoning your ground beef.
Here’s what you can do right now:
1. In a small bowl, whisk together 3 teaspoons paprika, 2 teaspoons cumin, 2 teaspoons
garlic powder, 2 teaspoons onion powder, 1/2 teaspoon cayenne, and 2 teaspoons salt.
2. Add seasoning mixture to 2 pounds ground beef and mix with hands until evenly
distributed.
3. Store in an airtight container in the refrigerator.
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Day 10
BREAKFAST
Bacon Tomato & Basil Scramble
LUNCH
Tuna & Celery w/ Bone Broth
DINNER
Taco Salad with Creamy Avocado Dressing
DESSERT
Wild Brownie Bites
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Bacon Tomato & Basil Scramble

o 4 slices nitrite-free bacon o 1 teaspoon hot sauce
o 8 eggs o Sea salt and black pepper, to taste
o 1/4 cup feta cheese (optional) o 1 garden tomato, chopped
o 1/2 teaspoon garlic powder o 1/4 cup basil leaves, chopped
o 1/2 teaspoon onion powder
Directions
1. Cook bacon in the skillet. Reserve fat in pan, and set bacon aside.
2. While bacon is cooking, crack 8 eggs into a medium bowl. Add 1/4 cup feta cheese (if
using), garlic powder, onion powder, hot sauce, salt and pepper. The bacon is salty, so you
don’t need much salt—just a few shakes will do.
3. Whisk eggs thoroughly.
4. Pour egg mixture into skillet, and cook for a couple minutes without touching.
5. Once the underside starts to firm up, add half of the chopped tomatoes, half the chopped
basil, and crumble half of the cooked bacon over the top. Flip egg over in chunks. Allow to
cook for a few minutes more, until done.
6. Add to serving plates, and sprinkle the remaining basil, tomato and bacon over the top
along with a bit more feta cheese and hot sauce. Serve immediately.
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Tuna & Celery

o 4 2.5-ounce cans wild-caught tuna in water
o 12 celery stalks
o Bone broth, warmed
Directions
1. Scoop the tuna into the celery stalks and serve with a mug of bone broth.
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If you prepped the ground beef for this recipe last night, skip to #3 in the directions below. We’re
making a double batch of the ground beef, so you’ll have leftovers for lunch.

o 3 teaspoons paprika
o 2 teaspoons ground cumin
o 2 teaspoons garlic powder
o 2 teaspoons onion powder
o ½ teaspoon cayenne pepper
o 2 teaspoon sea salt, plus ¼ teaspoon for dressing
o 1 large head green or red leaf lettuce
o 1 large ripe avocado
o Juice of ½ lime
o 1 garlic clove, peeled
o 2 tablespoons cilantro leaves
o Pure filtered water
o Organic salsa and chopped tomato, for serving (optional)
Directions
1. In a small bowl, combine paprika, cumin, garlic powder, onion powder, cayenne pepper,
and 1 teaspoon salt. Whisk well.
2. Add taco seasoning to 2 pounds ground beef and mix with hands until evenly distributed.
3. Heat the ground beef in a large heavy skillet set over medium heat. Cook, stirring
regularly, until the meat is browned, 6–10 minutes.
4. Add 1⁄4 cup water. Stir well and reduce to a simmer. Simmer until flavors have melded
and the liquid is reduced, about 5 minutes.
5. While the meat simmers, wash and dry 1 head of lettuce. Chop into large chunks and add
to serving plates.
6. Make the dressing: Peel and pit the avocado and place the flesh into the blender.
Squeeze in the juice of 1/2 a lime. Add 1 garlic clove, 2 tablespoon cilantro leaves, 1/4
teaspoon salt, and just enough water to facilitate blending.
7. As the dressing blends, add more water to reach your desired consistency.
8. When the meat is done, store half in an airtight storage container in the fridge for lunch in
2 days. Take the remaining ground beef and divide among serving plates on top of the
lettuce. Top with the avocado dressing and garnish with fresh salsa or chopped tomatoes
(optional).
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Wild Brownie Bites
Yields: About 30 | Prep Time: 10 minutes | Cook Time: 8 – 12 minutes

o 1 cup almond flour
o 1/2 cup arrowroot flour
o 1 cup unsweetened cacao powder (or cocoa powder)
o 1 teaspoon salt
o 1/2 teaspoon stevia (to taste)
o 1 cup butter, melted
o 1/4 cup honey
o 3 eggs, lightly whisked
o 2 teaspoon vanilla
o 1 teaspoon molasses
o 1 - 2 teaspoons single malt scotch whisky (optional)
o 3/4 cup dark chocolate chips, divided (1/4 to sprinkle on top)
Directions
1. Preheat oven to 350⁰F, and grease a mini muffin pan with butter or add mini muffin liners.
Set aside.
2. In a medium bowl, whisk together almond flour, arrowroot flour, cacao powder, salt, and
stevia.
3. In a separate bowl, stir together melted butter, honey, eggs, vanilla, molasses, and scotch
whisky, if using. Stir dry ingredients into wet ingredients until evenly incorporated.
4. Taste, and add more stevia to reach desired sweetness, thoroughly mixing between
additions.
5. Stir in 1/2 cup chocolate chips.
6. Pour brownie batter into greased mini muffin pan, filling each cup full of batter so it’s
flush at the top. Alternatively, you can use a regular muffin pan and fill each cup half full
with batter.
7. Sprinkle a few chocolate chips over the tops of each brownie, and bake for 8 - 12 minutes,
till the tops are dry and a toothpick inserted into the center comes out clean.
8. Enjoy 1 - 2 brownie bites per person, and hide the remaining in an air-tight container in
the freezer.
Note: We’ll be enjoying the leftover brownie bites after dinner on 2 more nights coming up, so be sure
to save these leftovers in the freezer.
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DINNER: Prepare for tomorrow night’s dinner of Roasted Whole Chicken and Vegetables by
doing these things right now:
1. In a bowl, combine 1 tablespoon onion powder, 1 teaspoon garlic powder, 2 teaspoons
smoked paprika, 1 teaspoon cayenne, 1 teaspoon black pepper, and 2 teaspoons salt. Stir
to thoroughly combine.
2. Rub 2 tablespoons ghee (softened) all over the chicken—on top of the skin and
underneath.
3. Rub spice mix all over the chicken, both underneath and skin and on top of it. Place 2
lemon halves, 3 sprigs of fresh rosemary, and 4 garlic cloves (peeled) inside the cavity of
the chicken. Cover with foil or wrap in plastic wrap, and store chicken in the refrigerator.
4. Peel and chop 1 onion and cut 3 carrots into 2-inch chunks.
5. Remove and discard the green top of a fennel bulb and cut the bulb into wedges. Toss
onion, carrots, and fennel into a large resealable bag, drizzle with olive oil, and season
with salt and pepper. Seal and store in the refrigerator.
DESSERT: You can prepare tomorrow night’s dessert of Chocolate Dipped Strawberries, so it’s
ready to go. Here’s what to do:
1. Line a baking sheet with wax paper. Rinse 8 strawberries and completely pat dry.
the bowl and the chocolate chips start melting. Stir until smooth. Remove from the pan.
4. Dip bottoms of strawberries into the chocolate, and set on wax paper. Sprinkle with
almond slivers (optional), and refrigerate until hardened.
5. Store in an airtight storage container. (Note: it may be helpful to hide these in the fridge
so they aren’t eaten before tomorrow evening).
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Day 11
BREAKFAST
Fatty Coffee
LUNCH
Taco Salad with Avocado & Tomato (leftover)
DINNER
Roasted Whole Chicken and Vegetables
DESSERT
77
Fatty Coffee

Directions
of froth on top.
or scrambled eggs.
78
Taco Salad with Avocado & Tomato

o 1 pound cooked ground beef with taco seasoning (leftover)
o 1 yellow bell pepper (or other color), stem and seeds removed, and chopped
o 1 garden tomato, diced
o 1 large avocado, chopped
o ½ teaspoon freshly squeezed lemon juice
o 1 head green leaf lettuce
o More topping options: Organic salsa, micro greens, grilled onions, pickled jalapeños,
grass-fed sour cream or plain yogurt, black olives, and grass-fed shredded cheese.
Directions
1. Heat a skillet over medium. Add leftover seasoned taco meat, and cook until heated
through, stirring occasionally, about 3 – 5 minutes.
2. Trim and chop bell peppers, and dice tomato.
3. Halve the avocado lengthwise and remove the pit. Slip a metal spoon in between the flesh
and the skin and gently scoop out the flesh in one piece. Slice avocado into wedges and
drizzle with the lemon juice.
4. Divide the lettuce evenly among serving bowls or plates, and spoon equal portions of beef
over the salad.
5. Top each salad with tomato, avocado slices, and chopped bell pepper. You can also top
with a heaping scoop of organic salsa, micro greens, grilled onions, pickled jalapeños,
grass-fed sour cream or yogurt, black olives, or grass-fed shredded cheese.
6. Serve.
79
Roasted Whole Chicken and Vegetables
Serves: 2-4 | Prep Time: 20 minutes | Cook Time: 60-90 minutes
If you prepped this recipe last night, preheat the oven to 425ºF, toss fennel-carrot mixture in a
roasting pan, and skip to #6 in the directions below.
After making this recipe, save the bones and carcass of the chicken to make a soup stock. See
our notes below this recipe for details on how to make this stock in your slow cooker.

o 1 whole organic, pasture-raised chicken
o 1 tablespoon onion powder
o 1 teaspoon garlic powder
o 2 teaspoons smoked paprika (or regular paprika)
o 1 teaspoon cayenne
o 1 teaspoon ground black pepper
o 2 teaspoons sea salt
o 2 tablespoons grass-fed butter, ghee, or tallow (room-temperature or warmed)
o 1 lemon, halved
o 3 sprigs fresh rosemary
o 4 garlic cloves, peeled
o 1 yellow onion, peeled
o 3 carrots
o 1 bulb of fennel
o olive oil
Directions
1. Preheat oven to 425ºF.
2. In a bowl, combine 1 tablespoon onion powder, 1 teaspoon garlic powder, 2 teaspoons
smoked paprika, 1 teaspoon cayenne, 1 teaspoon black pepper, and 2 teaspoons salt. Stir
to thoroughly combine.
3. Rub 2 tablespoons of room-temperature fat (butter, ghee or tallow) all over the chicken—
on top of the skin and underneath.
4. Rub spice mix all over the chicken, both underneath and skin and on top of it. Place lemon
halves, 3 sprigs of fresh rosemary, and 4 garlic cloves inside the cavity of the chicken.
5. Chop 1 onion, cut 3 carrots into 2-inch chunks, and remove the top of the fennel bulb and
cut into wedges. Toss these veggies to a roasting pan, drizzle with olive oil, and season
with salt and pepper.
6. Place chicken on top of veggie mixture in roast pan, and roast in the oven until the
internal temperature reaches 165ºF, about 60-90 minutes depending on the size of the
chicken.
7. Cut chicken and serve with roasted veggies.
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Note #1: Carve all remaining chicken meat from the leftover carcass. We’ll be using this leftover
chicken meat for lunch.
Note #2: After all the meat is carved from the chicken, add the leftover carcass and bones to your
slow cooker, fill with purified water, and add a splash of vinegar (~1 tablespoon). Cook on low for 24
hours. This will make a delicious chicken soup stock that will be rich in minerals and protein.
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o 4 - 8 strawberries
o 1/4 cup dark chocolate chips
o 2 tablespoons almond slivers (optional)
Directions
1. Line a baking sheet with wax paper. Rinse strawberries and completely pat dry.
the bowl and the chocolate chips start melting. Stir until smooth; remove from the pan.
4. Dip bottoms of strawberries into chocolate, and set on wax paper. Sprinkle with almond
slivers (optional), and refrigerate until hardened.
5. Enjoy.
82
DEFROST:
2 Pounds Ground Chicken
Pull 2 pounds ground chicken out of the freezer now and put on a plate (to avoid dripping) in the
refrigerator. We’ll be prepping it tomorrow night to make Chicken Bolognese Sauce over
Spaghetti Squash.
3-Pound Beef Brisket
Take the 3-pound beef brisket out of the freezer (still wrapped up) and place it on a plate in the
refrigerator. It takes about 2 days for beef to defrost in the refrigerator. We’ll be applying a
marinade to the brisket in 2 days from now, so start this defrosting now.
BREAKFAST: You’ll be enjoying the Strawberry “Milkshake” smoothie tomorrow. Prepare right
DINNER: Tomorrow you’ll be making our Cowboy Burgers. If you want to get a head start on it,
prepare now by doing the following:
1. Chop 6 slices of bacon into ½-inch pieces, and add it to a medium bowl.
2. Shred 1/2 cup cheddar cheese, if using, into the bowl.
3. Peel, slice, and finely chop 1 red onion. Add to bowl.
4. Remove seeds and finely chop 2 jalapenos. Add to the same bowl.
5. Finely chop 1/2 cup cilantro leaves, and add it to the bowl, as well.
6. Mince 2 garlic clove into the bowl.
7. Add 1 teaspoon each of red pepper flakes, pepper and salt to the bowl along with 2
pounds ground beef. Mix with hands until everything is evenly incorporated.
8. Form the burger mixture into 8 to 10 patties.
9. Add patties to an airtight container, cover and refrigerate overnight.
83
Day 12
BREAKFAST
LUNCH
Chicken Avocado Nori Wrap
DINNER
Cowboy Burgers
DESSERT
Wild Brownie Bites (leftover)
84

o 1 large handful beet greens (optional)
o 4 cups spinach or mixed greens (or as much as you can fit in the blender)
o ¼ cup beet (peeled and chopped)
o 3 tablespoons full-fat unsweetened coconut milk (if separated, use just the cream on top)
o 1 to 2 cups ice
o Filtered water
o Dash of pure stevia leaf
Directions
1. Add all ingredients to the blender along with enough water to facilitate blending.
2. Blend until smooth. Taste, and add a tad bit more stevia if more sweetness is desired.
3. Leftovers can be stored in the refrigerator for up to 24 hours.
4. If you’re still hungry, serve with hard boiled eggs, leftovers or other protein.
Note: Between the beets and the strawberries, there are about 7 grams of sugar in this recipe, or
between 1-4 grams of sugar per serving.
85
Chicken Avocado Nori Wrap

o 4 - 8 nori wraps
o 2 cups chicken, shredded (leftover)
o 1 avocados
o Juice of 1 lime
o 6 strips of bacon, cooked and crumbled
o handful of arugula
o 3 scallions, chopped
o hot sauce
o 2 tablespoons cilantro, chopped
o Sea salt
o More optional add-ins: alfalfa sprouts, mayonnaise, or chopped tomato
Directions
1. Cut avocado in half lengthwise. Remove pit, slice, and squeeze lime juice over the slices.
2. Lay nori wraps flat. Along one short edge of the nori wrap, layer a few slices of avocado, ¼
cup shredded chicken, crumbled bacon, a bit of arugula, a dash of hot sauce, and a
sprinkle of chopped scallions and cilantro. Salt to taste.
3. Now roll the nori wrap up like you would a sleeping bag or a yoga mat, rolling the
ingredient-filled side toward the center.
4. Repeat with remaining nori wraps and ingredients.
5. After they are all rolled up, use a very sharp knife to cut each wrap in half at a diagonal in
the center (optional).
6. Serve immediately.
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Cowboy Burgers
We’re doubling this recipe so we’ll have leftovers for lunch. If you’re making Sweet Potato Buns
to go along with this recipe, go ahead and make those now, and then skip to #13 to finish the
Cowboy Burgers.

Burgers
o 8 slices nitrate/nitrite-free bacon
o 1/2 cup grass-fed cheddar, shredded (optional)
o 1/2 cup red onion, finely chopped
o 1/2 cup pickled jalapenos (drained), chopped
o 1/2 cup fresh cilantro leaves, chopped
o 4 garlic cloves, minced
o 1 teaspoon red pepper flakes
o 1 teaspoon ground black pepper
o 1 teaspoon sea salt
Toppings (optional)
o 4 slices nitrate-nitrite-free bacon
o 1 yellow onion, peeled
o 4 slices grass-feed cheddar cheese
o mixed greens
o 1 avocado, sliced
o mustard
o hot sauce
Sweet Potato Buns (optional)

o 1 organic sweet potato (try to get a fatter sweet potato instead of a long skinny one)
o 2-4 tablespoons grass-fed butter or ghee, melted
o Salt and pepper
Directions
Sweet Potato Buns
1. If you’re making the sweet potato buns, you’ll want to start these first. Preheat the oven to
375°F and line a baking sheet with foil.
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2. Bring a pot of water to a boil. While water is heating up, thinly slice the sweet potato. A
sharp knife or mandolin is useful here. Add sweet potato slices to the boiling water and
boil for 5 minutes.
3. Remove from water and thoroughly pat dry. Dredge each sweet potato slice in melted
butter and place in a single layer on the foil lined-baking sheet. You can also place sweet
potato slices on the foil-lined baking sheet and pour butter over the slices, flipping to coat.
Salt and pepper the tops of the slices.
4. Bake for 10-20 minutes, depending on thickness, until lightly browned on the underside.
Watch closely so they don’t burn. Flip and bake for an additional 10-15 minutes, until
lightly golden browned. Again, watch closely and remove when lightly browned.
Cowboy Burgers
5. Chop 6 slices of bacon into ½-inch pieces, and add it to a medium bowl.
6. Shred 1/2 cup cheddar cheese, if using, into the bowl.
7. Peel, slice, and finely chop 1 red onion. Add to bowl.
8. Remove seeds and finely chop 2 jalapenos. Add to the same bowl.
9. Finely chop 1/2 cup cilantro leaves, and add it to the bowl, as well.
10. Mince 2 garlic clove into the bowl.
11. Add 1 teaspoon each of red pepper flakes, pepper and salt to the bowl along with 2
pounds ground beef. Mix with hands until everything is evenly incorporated.
12. Form the burger mixture into 8 to 10 patties.
13. Heat skillet over medium heat. Add 4 slices of bacon and cook until done. Reserve fat in
the pan and set bacon aside.
14. Cut 1 onion into rings, and add to the skillet in the bacon fat. Sauté until translucent,
about 3 minutes per side. Set aside.
15. Add 2-4 patties to the pan at a time and cook for about 4-5 minutes till you see the side of
the patty start to brown. Flip the burgers, add a slice of cheese to each, and allow to cook
until done, about 3-4 more minutes. Cook remaining burger patties the same.
16. While burgers are cooking, add mixed greens to serving plates, and peel and slice an
avocado.
17. Add cooked burgers on top of sweet potato buns (or mixed greens, if not using the buns),
and top with mustard, hot sauce, sautéed onions, avocado slices, and bacon. (a fried egg
also goes well on these burgers), or any other toppings.
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Yields: About 30 | Total Time: 2 minutes

o Wild Brownie Bites (leftover)
Directions
1. Enjoy 1 - 2 brownie bites per person, and hide any remaining in an air-tight container in
the freezer.
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DINNER: Tomorrow we’ll be making Chicken Bolognese Sauce over Spaghetti Squash. You
can get this recipe ready tonight, so all you have to do is reheat and serve tomorrow night.
Here’s what to do right now:
1. Preheat oven to 350°F.
2. Cut a spaghetti squash in half lengthwise and scoop out seeds (discard seeds or see note
at the bottom of this recipe to roast them). Rub melted ghee over the inside flesh, and
place cut-side-down on a baking sheet or baking dish.
3. Bake for 20 to 35 minutes (depending on size) until you can easily scrap strands out of the
squash using a fork. You want the strands to be slightly crisp and not mushy.
4. Once done, allow spaghetti squash to cool and then scrap the strands out with a fork. Set
aside.
5. While spaghetti squash is baking, in a mixing bowl, whisk together 4 teaspoons onion
powder, 1 tablespoon Italian seasoning (or 1 ½ teaspoons each thyme and oregano), 2
teaspoons garlic powder, 2 teaspoons paprika, 1 teaspoon sea salt, and ½ teaspoon red
pepper flakes.
6. Add 2 pounds ground chicken, 1 diced yellow onion, 6 minced garlic cloves, and 2
tablespoons Worcestershire sauce to the bowl with the spices. Use hands to thoroughly
combine all ingredients until evenly incorporated.
7. Grease a large skillet and heat over medium-low. Add chicken mixture and cook stirring
regularly, breaking up with a wooden spoon or spatula as you go, until cooked and no
longer pink.
8. Add 1 jar marinara sauce to the pan, lower heat, and cook for 10 to 15 minutes, to allow
the flavors to meld together.
9. Place cooked spaghetti squash strands in an air-tight container in the refrigerator.
10. Place Chicken Bolognese Sauce in a separate air-tight container in the refrigerator.
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Day 13
BREAKFAST
Plantain Pancakes with Scrambled Eggs
LUNCH
Burger Burrito w/ Onion, Bell Peppers & Egg (leftover)
DINNER
Chicken Bolognese Sauce over Spaghetti Squash
DESSERT
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Plantain Pancakes with Scrambled Eggs

o 2 large eggs
o 1 tablespoon coconut oil, plus more as needed
o sea salt
o Grass-fed butter or coconut oil
o Scrambled eggs
Directions
1. Run a knife up the plantain peel lengthwise, and pry your fingers between the plantain
and peel to separate the peel away. Remove and discard peel.
2. Add 2 plantains and 2 eggs to the blender. Blend smooth, about 1 minute.
3. Melt a tablespoon of coconut oil in a skillet over medium. Add dollops of pancake batter
to the skillet, and cook until the top starts to crisp and the edges brown, about 2 - 4
minutes. Flip pancakes, and continue to cook until lightly browned with crisp edges.
4. Add more coconut oil to the skillet between batches.
5. Top with grass-fed butter or coconut oil, and sprinkle with sea salt. Serve with a side of
scrambled eggs and/or a green smoothie.
Note: Green plantains are low in sugar and high in resistant starch, which feeds your good gut
bacteria. Ripe plantains are high in sugar, so be sure to use them while they’re green.
Note #2: Cover any leftover pancakes and store in the refrigerator.
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Burger Burrito w/ Onion, Bell Peppers & Egg

o Burgers (leftover)
o 4 collard green leaves
o Toppings: Fried egg, hot sauce, chopped red onion, bell pepper, tomato
Directions
1. Prepare any toppings you want on your burrito by chopping tomatoes and onion, and
cooking a couple fried eggs.
2. Heat leftover burger over medium in a skillet until warmed through, about 5 minutes,
breaking it up into chunks as you cook it.
3. Lay collard green leaves on a plate, and add a scoop of burger chunks in the middle of the
leaf along with any toppings you want (fried egg, hot sauce, chopped red onion, chopped
bell pepper, shredded cheese, chopped tomato, etc).
4. Fold the sides in so they nearly touch, then use your thumbs to bring up the bottom of the
leaf and roll it up like a burrito. If taking this to go, wrap it up in foil.
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Chicken Bolognese Sauce over Spaghetti Squash
We’re doubling this recipe so we’ll have leftovers for lunch. If you prepped this dish last night,
heat the spaghetti squash and Chicken Bolognese Sauce in two separate skillets, then skip to #9
below.

o 2 pounds ground chicken
o 1 tablespoon Italian seasoning (or 1 ½ teaspoons each thyme and oregano)
o ½ teaspoon red pepper flakes
o 1 yellow onion, peeled and diced
o 2 tablespoons gluten-free Worcestershire sauce
o 1 jar marinara sauce (no sugar added)
o 1 tablespoon grass-fed ghee (or butter, duck fat, tallow or other cooking fat)
Directions
2. Cut a spaghetti squash in half lengthwise and scoop out seeds*. Rub melted ghee over
the inside flesh, and place cut-side-down on a baking sheet or baking dish.
3. Bake for 20 to 35 minutes (depending on size) until you can easily scrap strands out of the
squash using a fork. You want the strands to be slightly crisp and not mushy.
4. Once done, allow spaghetti squash to cool and then scrap the strands out with a fork. Set
aside.
5. While spaghetti squash is baking, in a mixing bowl, whisk together onion powder, Italian
seasoning, garlic powder, paprika, sea salt, and red pepper flakes.
6. Add ground chicken, diced onion, minced garlic, and Worcestershire sauce to the bowl
with the spices. Use hands to thoroughly combine all ingredients until evenly
incorporated.
7. Grease a large skillet and heat over medium-low. Add chicken mixture and cook stirring
regularly, breaking up with a wooden spoon or spatula as you go, until cooked and no
longer pink.
8. Add marinara sauce to the pan, lower heat, and cook for 10 to 15 minutes, to allow the
flavors to meld together.
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9. Place a scoop of spaghetti squash on servings plates and top with a large scoop of
Chicken Bolognese Sauce. Optional toppings: shredded parmesan cheese, chopped fresh
basil, red pepper flakes, and fresh cracked black pepper.
*Note: You can discard seeds. Or, separate the seeds from the strands and place them on a foil-lined
baking sheet and roast them in the oven at 350°F with oil/fat, salt and pepper until lightly browned,
about 10 – 15 minutes. Flip seeds, and continue to roast until lightly browned on the other side. Enjoy
as a snack.
Note #2: Mix leftover Chicken Bolognese Sauce and spaghetti sauce together and store in an air-tight
container in the refrigerator.
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Wild Brownie Bites
Yields: About 30 | Total Time: 2 minutes

o Wild Brownie Bites (leftover)
Directions
1. Enjoy 1 - 2 brownie bites per person.
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DEFROST: 3 Pounds Bones

Tomorrow evening you’ll be starting a batch of bone broth. Take between 1 and 3 pounds of
bones out of the freezer and allow them to thaw in the refrigerator. You’ll be using these bones
to make Bone Broth tomorrow.
BREAKFAST: You’ll be enjoying the Blueberry Smoothie for breakfast tomorrow. Prepare right
DINNER: Tomorrow you’ll be making Slow Cooker Beef Brisket w/ Mustard Greens which
cooks for 8 to 9 hours. Start the meat marinating tonight, and then put it in the slow cooker
tomorrow morning before you head out for the day. Here’s what to do:
1. In a small bowl, combine 1 tablespoon salt, 1 tablespoon black pepper and 1 tablespoon
chipotle pepper. Rub the spice mixture all over the brisket until well seasoned.
2. Melt 1 tablespoon coconut oil in a large skillet over medium heat. Add brisket and sear on
both sides, about 2 minutes per side. Set aside.
3. To your blender, add chopped 1 medium onion (peeled and chopped), 6 garlic garlic
(peeled), 2-inch piece of fresh ginger (peeled), ½ habanero pepper (seeds removed for less
heat), 3 tablespoons tomato paste, 1 teaspoon Chinese five-spice powder, 1 teaspoon salt,
and 1 teaspoon black pepper. Add just enough water to facilitate blending, and process
until a smooth paste forms.
4. Spread paste all over the brisket, and double wrap brisket tightly with plastic wrap.
Refrigerator for at least 3 hours, preferably overnight (up to 3 days).
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Day 14
BREAKFAST
Blueberry Smoothie
LUNCH
Chicken Bolognese Sauce & Spaghetti Squash (leftover)
DINNER
Slow Cooker Beef Brisket w/ Mustard Greens
DESSERT
Strawberry Shortcake
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Blueberry Smoothie

o 4 cups baby kale leaves
o 1/2 cup blueberries
o 2 tablespoon ground flaxseed meal
o 1 carrot
o 1/2 cup unsweetened, full-fat canned coconut milk
o 1/2 teaspoon vanilla extract
o Dash of cinnamon
o Handful of ice
o Dash of pure dried stevia leaf, to taste
Directions
1. Add all ingredients to the blender along with enough purified water to facilitate blending.
Blend until smooth.
Note #1: ½ cup blueberries has about 7 grams of sugar, or about 2 grams of sugar per serving.
Note #2: Reserve 3 tablespoons coconut milk for tomorrow night’s dinner.
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Chicken Bolognese Sauce & Spaghetti Squash

o Chicken Bolognese Sauce over Spaghetti Squash (leftover)
Directions
1. Grease a skillet and heat over medium.
2. Add Chicken Bolognese mixture and cook, stirring occasionally, until reheated.
3. Plate spaghetti squash mixture and serve. Optional toppings: shredded parmesan cheese,
chopped fresh basil, red pepper flakes, and fresh cracked black pepper.
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Slow Cooker Beef Brisket w/ Mustard Greens
Serves: 2-4 | Prep Time: 15 minutes, plus overnight marinade | Cook Time: 8 – 9 hours
We’re making a large batch of beef brisket so you’ll have leftovers for the next 2 days for lunch. If
you prepped this recipe last night, skip to #5 in the directions below.

Beef Brisket
o 1 tablespoon sea salt, plus 1 teaspoon for marinade
o 1 tablespoon black pepper, plus 1 teaspoon for marinade
o 1 tablespoon ground chipotle pepper
o 3-pound beef brisket
o 1 tablespoon virgin coconut oil
o 1 medium onion, chopped
o 6 garlic cloves, peeled
o 2-inch piece fresh ginger, peeled
o ½ habanero pepper (seeds removed for less heat)
o 3 tablespoons tomato paste
o 1 teaspoon Chinese five-spice powder*
o ½ cup broth (chicken or beef)
Balsamic Mustard Greens

o ½ cup balsamic vinegar
o 2 tablespoons sliced almonds
o 1 large bunch mustard greens (about 6 cups)
o ½ teaspoon sea salt, or to taste
o 6 fresh strawberries, sliced, stems removed
Directions
Beef Brisket
1. In a small bowl, combine salt, black pepper and chipotle pepper. Rub the spice mixture all
over the brisket until well seasoned.
2. Melt coconut oil in a large skillet over medium heat. Add brisket and sear on both sides,
about 2 minutes per side.
3. To your blender, add chopped onion, garlic, ginger, habanero pepper, tomato paste, salt,
Chinese five-spice powder, and black pepper. Add just enough water to facilitate blending,
and process until a smooth paste forms.
4. Spread paste all over the brisket, and double wrap brisket tightly with plastic wrap.
Refrigerator for at least 3 hours, preferably overnight (up to 3 days).
5. Remove plastic wrap from brisket.
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6. Add ½ cup broth to your slow cooker, and place brisket in the slow cooker. Cook on low
for 8 to 9 hours (or high for 6 to 7 hours). The brisket is done when is shreds easily with a
fork.
Balsamic Mustard Greens

1. In a small saucepan, simmer balsamic vinegar over low heat, stirring occasionally, until it
reduces to about half.
2. Meanwhile, add almond slices to a dry hot skillet, and roast, stirring regularly, until
browned, about 3 to 5 minutes. Set aside.
3. Rinse mustard greens. Add damp mustard greens to a separate skillet. Season with salt,
and cook over medium heat, stirring occasionally, until just wilted, about 5 minutes.
4. Plate mustard greens and top with balsamic reduction, toasted almonds, and sliced
strawberries. Serve with Beef Brisket.
*Note #1: To make your own Chinese five spice powder, mix ¼ teaspoon cinnamon, ¼ teaspoon
ground cloves, ¼ teaspoon ground fennel seed, ¼ teaspoon star anise, and ¼ teaspoon crushed
Szechaun peppercorns.
Note #2: Shred leftover beef brisket and store in an airtight container in the refrigerator. You’ll be
having brisket for lunch tomorrow.
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Strawberry Shortcake
Serves: 2 - 4| Prep Time: 10 minutes | Cook Time: 10 minutes
If you have leftover Plantain Pancakes, skip to step 5.

Plantain “Shortcakes” *
o 2 large eggs
o 1 tablespoon coconut oil, plus more as needed
o sea salt
o Grass-fed butter or coconut oil
o Scrambled eggs
*If you are using leftover plantain pancakes, skip these ingredients.
Strawberry Topping & Cream

o 2 cups fresh strawberries
o Dash stevia
o ½ cup heavy cream or full-fat canned coconut milk (just the thick cream from the top)
o ½ teaspoon pure vanilla extract
Directions
1. Run a knife up the plantain peel lengthwise, and pry your fingers between the plantain
and peel to separate the peel away. Remove and discard peel.
2. Add 2 plantains and 2 eggs to the blender. Blend smooth, about 1 minute.
3. Melt a tablespoon of coconut oil in a skillet over medium. Add small dollops of pancake
batter (silver dollar sized) to the skillet, and cook until the top starts to crisp and the edges
brown, about 2 minutes. Flip pancakes, and continue to cook until lightly browned with
crisp edges.
4. Add more coconut oil to the skillet between batches.
5. To make the strawberry sauce: Coarsely slice strawberries into a bowl. Mash with a potato
masher or pulse in the food processor. Add stevia to taste.
6. To make the whipped cream: Beat the cream or coconut cream and vanilla extract with a
handheld mixer until fluffy. About 2 minutes.
7. Place a plantain pancake on the plate, top with strawberry sauce, another pancake, more
sauce and top with whipped cream.
Note #1: Green plantains are low in sugar and high in resistant starch, which feeds your good gut
bacteria. Ripe plantains are high in sugar, so be sure to use them while they’re green.
Note #2: Store leftover pancakes in an airtight container in the refrigerator up to 5 days or freeze up
to two weeks. Refrigerate strawberry sauce up to 3 days or freeze up to two weeks.
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START YOUR BONE BROTH: You’ll be enjoying delicious bone broth throughout the week. Get a
batch brewing right now by doing the following:
1. Place between 1 and 3 pounds of grass-fed beef bones into your slow cooker.
2. Fill slow cooker with filtered water to cover all the bones completely (it’s okay if there are a
few bones poking out of the water a little).
3. Add a splash (about 1 tablespoon) of vinegar (apple cider or white—the vinegar helps leech
minerals and other nutrients from the bones into your broth).
4. Set your slow cooker on low, and cook for about 48 hours (poultry bones can go as long as
24 hours, and beef bones can simmer for up to 48 hours).
DINNER: Prepare for tomorrow night’s dinner of Macadamia-Crusted Cod:

1. Process 1 ½ cups macadamia nuts in the food processor until coarsely chopped. Zest a
lemon. Chop ¼ cup of fresh parsley.
2. In a medium bowl, mix macadamia nuts, ¼ cup shredded coconut, zest of 1 lemon, ¼ cup
chopped parsley, ½ teaspoon salt, and ½ teaspoon pepper.
3. In a separate bowl, whisk together 2 eggs and 3 tablespoons full-fat unsweetened canned
coconut milk.
4. Dunk cod fillets in egg/milk mixture, and then dredge each one in the nut mixture,
pressing the nuts into the fish firmly. Wrap tightly with plastic wrap and refrigerate.
5. Chop 4 garlic cloves, dice 1 onion, and chop 1 bunch of kale.
6. Add garlic, onion, and kale to an airtight container or resealable bag and store in the
refrigerator.
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WEEK 3
Awesome! You made it to week 3!
Remember that although this Meal Plan gives you the tools to get results as quickly as possible,
this is not meant to be a crash diet. It’s a way of eating for the rest of your life.
You don’t need to “watch what you eat” if you simply refuse to settle for low-quality food. Stick to
the good stuff and your body will reward you with boundless energy and a lean, sculpted frame.
And once you try this food, there’s no looking back.
When you find something in front of you that doesn’t align with your goals, don’t say to yourself,
“I can’t eat that.” Say instead, “I don’t eat that.” See how much more empowering that feels? Let
your good decisions motivate you.

groceries today.
Along with this week’s shopping list, check out next week’s shopping list, too. That way, if you’re
ordering any ingredients online, you’ll have time for them to be shipped to you.
Here’s a list of the ingredients you’ll need to pick up to make these mouth-watering meals…
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o 1 pound baby spinach Raised)
o Mixed greens o 1 pound wild-caught cod
o Baby kale o 4 pounds boneless, skinless chicken
o Arugula thighs (separated into 1 or 2-pound
o 2 large heads of lettuce leaf packages)
o 4 collard green leaves o 4 boneless, skinless chicken breasts
o 1 bunch cilantro o 8 - 12 slices bacon
o 1 bunch parsley o 2 pounds beef short ribs
o 1 cup fresh mint leaves o 2 pounds ground beef
o 4 handfuls of sunflower sprouts o 2 (8-ounce) beef tenderloin steaks
o ¼ cup fresh basil leaves, packed
o 1 tablespoon chives (optional) OIL, VINEGAR & CONDIMENTS (Organic)
o 5 lemons o 2 tablespoons MCT oil or coconut oil
o 1 ½ limes o 1 tablespoon coconut oil
o 21 garlic cloves o ¼ cup extra-virgin olive oil
o 7 yellow onions o 1 cup avocado oil (or olive oil)
o 1-inch piece whole ginger o 6 tablespoons coconut aminos
o 4 cucumbers o 2 tablespoons balsamic vinegar
o 2 avocados o 1 tablespoon apple cider vinegar
o 1 head cauliflower o 2 tablespoons white wine vinegar
o 1 large spaghetti squash o 2 tablespoons gluten-free
o 20 asparagus spears Worcestershire sauce
o 1-2 zucchinis o 2 tablespoons fresh horseradish
o 12 radishes o ½ cup hot sauce
o 1 red bell pepper o 1 6-ounce can tomato paste
o Guacamole (optional) o 1 jar organic tomato sauce (with no
o ¼ cup pineapple chunks (fresh, canned sugar added)
or frozen) o 1 26- or 30-ounce jar marinara sauce
o 2 pints blueberries (no sugar added)
o 1 pint strawberries o 1 12-ounce jar organic salsa
o 2 ½-ounce can diced green chilies
DRY GOODS & BAKING SUPPLIES (Organic)
o ½ cup unsweetened shredded coconut OTHER (Organic)
o 2 13.5-ounce cans full fat coconut milk o Coffee or tea (optional)
o 2 – 4 tablespoons dried goji berries o Dark chocolate bar (75% or darker)
o 1 tablespoon coconut palm sugar o 2 shots espresso (or ¼ cup strong
(optional) brewed coffee), optional
o ¼ cup coconut flour
o 2 ¼ cups almond flour
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DRY GOODS & BAKING SUPPLIES (Organic) HERBS & SPICES (Organic)
o ¼ teaspoon vanilla bean powder (or o 4 tablespoons sea salt
vanilla extract) o 2 tablespoons black pepper
o ½ teaspoon pure vanilla extract o ¾ teaspoon ground white pepper (or
o 1 cup dark chocolate chips black pepper)
o 4 tablespoon unsweetened cocoa o 1 teaspoon turmeric
powder o 4 tablespoons garlic powder
o ½ teaspoon powdered stevia extract o 3 tablespoons onion powder
o 5 medjool dates o 1/4 teaspoon coconut palm sugar
o ½ pound dried mulberries o 1 ½ teaspoon paprika
o ½ teaspoon cayenne
DAIRY & EGGS (Grass-Fed / Pasture-Raised) o ½ teaspoon curry powder
o 4 dozen eggs o 2 tablespoons dried Italian seasoning
o 2 teaspoons crushed red pepper flakes
o ½ cup butter or ghee
o 2 teaspoons cumin
o ½ cup organic plain, full-fat yogurt
o 1 tablespoon garam masala
(optional)
o ½ cup cheddar cheese, shredded
NUTS, SEEDS & BUTTERS (Organic)
(optional)
o 4 slices mozzarella cheese or cheddar o 2 cups macadamia nuts
cheese (optional) o ¼ cup toasted hazelnuts, walnuts or
o Wedge of brie cheese, cheddar, or pecans
Swiss (optional) o ¼ cup sunflower seeds
o 2 tablespoons feta cheese (optional) o 3 tablespoons flax seeds
o ½ cup cashew butter
o 2 tablespoons almond slices
Shopping List Notes

After purchasing this week’s meats, do the following with your meats:
o 4 boneless, skinless chicken breasts o 1 pound cod
o 4 pounds boneless, skinless chicken o 2 pounds beef short ribs
thighs o 8 – 12 slices bacon
o 2 pounds ground beef
o 2 (8-ounce) beef tenderloin steaks
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Day 15
BREAKFAST
Fatty Coffee
LUNCH
Slow Cooker Beef Brisket with Spinach Salad (leftover)
DINNER
Macadamia-Crusted Cod with Tender Greens
DESSERT
Cheese & Fruit
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Fatty Coffee

Directions
of froth on top.
or scrambled eggs.
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Slow Cooker Beef Brisket with Spinach Salad

o Beef Brisket, shredded (leftover)
o Spinach Salad
o Olive oil
o Almond slices
o Strawberries, sliced
o Feta cheese (optional)
Directions
1. Warm brisket in a skillet over medium heat.
2. Plate spinach and drizzle olive oil over the top. Add almond slices, sliced strawberries and
feta cheese to the salad.
3. Serve with reheated beef brisket.
4. Enjoy.
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Macadamia-Crusted Cod with Tender Greens
If you prepped your cod filets last night, preheat oven to 400˚F, grease a baking dish with
coconut oil, and skip to #6 in the directions below.

Cod
o 1 pound cod, cut into 4 fillets
o 1 ½ cups macadamia nuts, chopped
o Zest of 1 lemon
o ¼ cup fresh parsley, finely chopped
o ¼ cup unsweetened shredded coconut
o ½ teaspoon salt
o ½ teaspoon black pepper
o 2 eggs
o 3 tablespoons unsweetened, full-fat canned coconut milk
Tender Greens
o 4 garlic cloves, chopped
o 1 yellow onion, diced
o 1 bunch of kale, washed, chopped
o 3 handfuls of spinach
o 2 tablespoons freshly squeezed lemon juice
o 2 tablespoons coconut aminos
o 1 teaspoon turmeric
o Salt and pepper to taste
Directions
1. Preheat oven to 400˚F. Line a baking dish with foil and grease foil with coconut oil.
2. Process 1 ½ cups macadamia nuts in the food processor until coarsely chopped. Zest a
lemon. Chop ¼ cup of fresh parsley.
3. In a medium bowl, mix macadamia nuts, lemon zest, chopped parsley, ¼ cup shredded
coconut, ½ teaspoon salt, and ½ teaspoon pepper.
4. In a separate bowl, whisk together 2 eggs and 3 tablespoons coconut milk.
5. Dunk cod fillets in egg/milk mixture, and then dredge each one in the nut mixture,
pressing the nuts into the fish firmly.
6. Place cod fillets into greased baking dish and bake until flakey, about 13-18 minutes.
7. Meanwhile, melt 1 tablespoon coconut oil in a skillet over medium heat.
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8. Add chopped garlic, onion, and kale to the skillet, and sauté until tender, about 5-8
minutes.
9. Add 3 handfuls of spinach, 2 tablespoons freshly squeezed lemon juice, 2 tablespoons
coconut aminos, 1 teaspoon turmeric, and 1 teaspoon garlic powder.
10. Cook and stir until spinach is wilted and kale is tender. Salt and pepper to taste.
11. Serve with Coconut Macadamia Crusted Cod fillets.
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Cheese & Fruit

o 2 figs, 4 dried prunes, or 40 mulberries
o Wedge of brie cheese, cheddar, or Swiss (from grass-fed cows)
o 1/4 cup toasted hazelnuts, walnuts or pecans
Directions
1. Divide fruit, cheese and nuts between small serving plates.
2. Serve.
Note: 1/2 fig has 4 grams of sugar, 1 dried prune has 3.6 grams of sugar, and 10 mulberries have
about 1.2 grams of sugar.
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Prepare for the Next Few Days
DEFROST:
refrigerator. We’ll be prepping it in 2 days from now to make Baked Spaghetti and Meatballs.
2 Pounds Boneless, Skinless Chicken Thighs
It takes about a day for chicken to defrost in the refrigerator. We’ll be prepping chicken thighs
tomorrow night for the following night’s dinner, so start these defrosting now. Take 2 pounds
boneless, skinless chicken thighs from the freezer (still wrapped up) and place them on a plate in
the refrigerator.
BREAKFAST: You’ll be enjoying the Cucumber Basil Green Smoothie tomorrow. Prepare right
DINNER: Tomorrow’s dinner of Fall-Off-the-Bone Slow Cooker Beef Short Ribs only takes 10
minutes to prep. Get it ready tonight (or first thing in the morning) and set it to start cooking in
the slow cooker (8 hours on low) in the morning before you head out for the day. You'll have a
gourmet dinner waiting for you when you get home.
1. In a gallon-size resealable bag or big mixing bowl, mix together 1 teaspoon garlic powder,
1 teaspoon paprika, ¼ teaspoon cayenne, 1 teaspoon salt and ½ teaspoon pepper. Add
beef short ribs and toss to coat.
2. Melt ¼ cup ghee (or butter) in a skillet over medium heat. Add 2 pounds of short ribs and
brown 2 sides, about 1-2 minutes per side. Put in an airtight container, and set aside.
3. Chop 1 onion and mince 3 garlic cloves. Add to the skillet and cook on medium-low until
soft, about 3 minutes.
4. Add 2 tablespoons Worcestershire sauce, 1½ cups broth (chicken or beef), 1 tablespoon
coconut palm sugar, and 1/4 cup hot sauce to the skillet. Bring to a simmer, remove from
heat and cool, and then pour mixture over ribs in container. Cover and refrigerate.
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Day 16
BREAKFAST
Cucumber Basil Smoothie
LUNCH
Sunflower Goji Salad w/ Cilantro Lime Dressing
DINNER
Fall-Off-Bone Slow Cooker Beef Short Ribs
DESSERT
Fresh Blueberries
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Cucumber Basil Smoothie

o 2 cucumbers, cut into chunks
o 1/4 cup fresh basil leaves, packed
o 5 cups organic spinach
o 1/4 cup pineapple chunks, fresh or frozen
o Filtered water and ice
o Dash of pure stevia leaf, to taste
o Leftover canned coconut milk liquid (optional)
o Leftover cores from your zucchinis and summer squash (optional)
Directions
2. Taste. If needed, add more stevia to reach desired sweetness.
3. Serve.
Note: 1/4 cup pineapple has about 4 grams of sugar, or 1-2 grams per serving.
Note #2: If you’re still hungry, have some hard boiled eggs, leftover burgers, or other protein.
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Sunflower Goji Salad w/ Cilantro Lime Dressing

Cilantro Lime Dressing
o 2 tablespoons lime juice (about 1 ½ limes)
o 2 tablespoons avocado oil (or olive oil)
o 1 small garlic clove, minced
o 1/4 teaspoon sea salt
o 1/4 teaspoon coconut palm sugar
1 tablespoon finely chopped cilantro, packed
Salad
o 1 large head of lettuce leaf, chopped
o 4 small handfuls of sunflower sprouts
o 1/4 cup sunflower seeds
o 1 avocado
o 2 – 4 tablespoons dried goji berries
o 8 hard boiled eggs
Directions
1. Add all dressing ingredients into a small jar and shake to thoroughly combine.
2. Divide chopped leaf lettuce among serving plates, and top with sunflower sprouts and
sunflower seeds.
3. Cut an avocado in half lengthwise, and remove pit and peel. Cut into slice. Add slices on
top of salads and drizzle with Cilantro Lime Dressing.
4. Sprinkle goji berries over the top.
5. Serve with a side of hard boiled eggs.
Note: 1 tablespoon of dried goji berries has about 3 grams of sugar.
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Fall-Off-Bone Slow Cooker Beef Short Ribs
Serves: 4-8 | Prep Time: 10 minutes | Cook Time: ~8 hours in the slow cooker
We’re making a double-batch of this recipe so we’ll have leftovers for lunch tomorrow. This
recipe only takes 10 minutes to prep. Get it ready in the morning before you head to work, and
you'll have a gourmet dinner waiting for you when you get home.
If you prepared this recipe last night, Add ribs mixture to the slow cooker and skip to #7 below.

o 2 pounds 100% grass-fed beef short ribs
o 1 organic yellow onion, peeled and sliced into rings
o 1 teaspoon paprika
o ¼ teaspoon cayenne
o 1 teaspoon salt
o ½ teaspoon black pepper
o 1 tablespoon grass-fed ghee or butter
o 3 organic garlic cloves, minced
o 2 tablespoons gluten-free Worcestershire sauce
o 1½ cup broth (beef, bone, vegetable, chicken or other type of broth)
o 1 tablespoon coconut palm sugar (optional)
o ¼ cup hot sauce
o Mixed greens, for serving
Directions
1. Line the bottom of your slow cooker with onion slices.
2. In a gallon-size resealable bag or large bowl, mix together 1 teaspoon garlic powder, 1
teaspoon paprika, ¼ teaspoon cayenne, 1 teaspoon salt and ½ teaspoon pepper. Add beef
short ribs and toss to coat.
3. Melt 1 tablespoon ghee in a skillet over medium heat. Add short ribs and brown 2 sides,
about 1-2 minutes per side.
4. Remove ribs from skillet and add to slow cooker.
5. Add 3 minced garlic cloves to the skillet, and cook on medium-low until fragrant, about 1
minute.
6. Add 2 tablespoons Worcestershire sauce, 1½ cups of broth, 1 tablespoon coconut palm
sugar, and ¼ cup hot sauce. Bring to a simmer and then pour mixture over ribs in the slow
cooker.
7. Cover and cook on low for 8 hours.
8. Add mixed greens to serving plates, along with 1-2 short ribs. Spoon onions and liquid
from the slow cooker over the top. You can top the salad with a bit of parmesan, cherry
tomatoes, and sunflower seeds, if desired.
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Fresh Blueberries

o 1 cup blueberries
Directions
1. Enjoy about ¼ cup of fresh blueberries per person.
Note: ¼ cup of blueberries has about 4 grams of sugar.
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BONE BROTH: If your bone broth has been brewing for the past 2 days, it’s time to turn off the
slow cooker, salt the broth, and put it in the refrigerator. Here’s what to do now:
1. Turn off slow cooker, and allow to cool.
2. When the slow cooker is cool enough to handle, pour the broth through a sieve into a big
pot. Alternatively, you can use tongs to pick the bones out of the broth, and then pour the
broth into a big pot.
3. Season with salt, to taste. (You can enjoy a mugful right now—just be sure to spoon the
fat from the top of your mug.)
4. Cover and put in the refrigerator (on a hot pad if the broth is still hot).
LUNCH: Shred the leftover meat from tonight’s short ribs, and use it to make burritos for lunch
tomorrow…
1. Melt 1 teaspoon ghee in a skillet over medium heat. Peel and slice ½ yellow onion, and
sauté until softened, about 5 minutes.
burrito), and spoon shredded beef short ribs and sautéed onions into the middle of each
leaf. Add a dash of hot sauce, plus any other toppings you want (chopped tomatoes,
shredded cheese, fried egg, etc.).
3. Fold the sides of the collard green leaves in so they nearly touch, then use your thumbs to
bring up the bottom of the leaf and roll it up like a burrito. Wrap the foil around by folding
in the sides, and then folding up the bottom of the foil and rolling it up around the burrito.
4. Store in the refrigerator.
DINNER: Tomorrow’s dinner of Chicken Tikka Masala will need to cook in the slow cooker for 8
hours. You can get it going tonight, so it’s cooking while you sleep, or start it in the morning, so
it’s ready when you get home. Here’s what to do right now:
1. Cut 2 pounds (boneless and skinless) chicken thighs into 1” cubes or strips and place in
the slow-cooker. Set aside.
2. Peel and dice 1 yellow onion. Mince 3 garlic cloves. Peel and grate 1-inch piece of ginger.
3. Heat 2 tablespoons butter in a large skillet set over medium heat. Add the onion, garlic,
and ginger and cook, stirring, until fragrant and soft, about 3 minutes.
4. Stir in the 1 tablespoon garam masala, ½ teaspoon curry powder, ½ teaspoon paprika,
and 1 ½ teaspoons sea salt. Cook one minute.
5. Stir in 1 (6-ounce) can of tomato paste. Transfer mixture to slow-cooker with the chicken.
6. Add 1 full can coconut milk and stir to fully incorporate.
7. Set the slow-cooker to low and cook for 8 hours. Or, if you want to start this cooking
tomorrow morning, cover, and refrigerate the chicken mixture overnight, and start it
before you head out in the morning.
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Day 17
BREAKFAST
Bone Broth
LUNCH
Beef Short Ribs Burrito (leftover)
DINNER
Chicken Tikka Masala with Cauliflower Rice
DESSERT
Fresh Blueberries
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Bone Broth
If your broth is in the refrigerator, skip to #8 in the directions below.

o 3 pounds grass-fed beef bones (joint and marrow bones are our favorites for this)
o Purified water
o 1 tablespoon vinegar (apple cider or white)
o Sea salt
Directions
1. Place bones into a large slow cooker. You only need a few bones to make broth, but the
more you can fit in the slow cooker the better.
2. Fill with filtered water to cover all the bones completely (it’s okay if there are a few bones
poking out of the water a little).
3. Add a splash (about 1 tablespoon) of vinegar.
4. Set your slow cooker on low, and cook for at about 48 hours (poultry bones can go as long
as 24 hours).
5. When the slow cooker is cool enough to handle, pour the broth through a sieve into a
storage container or a big pot. Alternatively, you can use tongs to pick the bones out of
the broth.
6. Season with salt. You can enjoy a mugful right now—just be sure to spoon the fat from
the top of your mug after ladling it in.
7. Put in the refrigerator to cool.
8. After cooling in the refrigerator overnight, you may get a thick layer of fat on top of your
bone broth. See the recipe below for directions on storing this.
9. Once the fat is removed, pour the broth into individual quart-size mason jars, leaving
about 2-inches of space at the top.
10. Heat one jar of broth in a saucepan for breakfast, reserving 1 cup to go in the Beef Curry
recipe in a couple days, and put the remaining jars in the freezer (with the lid off the first
day since it will expand).
11. When serving, take a jar out of the freezer 1 – 2 nights before and put in the refrigerator
to thaw. Pour the desired amount into a saucepan and warm over medium-low. Add a
dash of salt, if needed. If you want more spices, try adding onion powder, garlic powder,
and a dash of cayenne.
Bone Broth Butter

1. After cooling in the refrigerator overnight, you’ll usually get a thick layer of fat on top of
your bone broth.
122
2. If you’re using healthy bones from wild or pasture-raised animals, this fat is pure gold.
Scoop it into a separate storage container and store it in the refrigerator for about 1 week
(Excess can be stored in the freezer for later use).
3. Use it for stir-frying veggies, caramelizing onions, cooking eggs, or pan-frying burgers. You
can even use it to warm up today’s lunch.
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Beef Short Ribs Burrito

o Beef Short Ribs (leftover)
o 1 teaspoon grass-fed ghee or butter
o 1/2 yellow onion, peeled and sliced
o 4 collard green leaves
o hot sauce
o Other topping options: Parmesan cheese, chopped tomato, fried egg
Directions
1. Melt 1 teaspoon ghee in a skillet over medium heat. Add sliced onion rings, and sauté
until softened, about 5 minutes.
2. Add leftover beef short rib meat and continue to sauté until meat is warmed through.
burrito), and spoon shredded beef short ribs and sautéed onions into the middle of each
leaf. Add a dash of hot sauce, plus any other toppings you want (chopped tomatoes,
shredded cheese, fried egg, etc.).
4. Fold the sides of the collard green leaves in so they nearly touch, then use your thumbs to
bring up the bottom of the leaf and roll it up like a burrito. Wrap the foil around by folding
in the sides, and then folding up the bottom of the foil and rolling it up around the burrito.
5. When you’re ready to eat, peel the top of the foil off, and enjoy!
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Serves: 4-8 | Prep Time: 20 minutes | Cook Time: 8 hours in the slow cooker
We’re doubling this recipe so we have leftovers for lunch. Get the Chicken Tikka Masala going in
the slow cooker first thing in the morning so it’ll be ready when you get home.
If you prepped this dish last night, skip to #7 in the directions below.

Chicken Tikka Masala
o 2 pounds boneless, skinless chicken thighs
o 1 yellow onion, diced
o 3 cloves garlic, minced
o 1-inch piece whole ginger, peeled and grated
o 2 tablespoons butter or ghee
o 1 tablespoon garam masala
o ½ teaspoon curry powder
o ½ teaspoon paprika
o 1 ½ teaspoons sea salt
o 1 6-ounce can tomato paste
o 1 13.5 ounce can full fat coconut milk
o ½ cup organic plain, full-fat yogurt (optional)
o Fresh cilantro, chopped
Cauliflower Rice
o 1 head cauliflower
o 2 tablespoons cooking fat (butter, ghee or coconut oil)
o Sea salt and pepper to taste
o 1 bunch kale, lemon juice, and olive oil, and pepper for serving
Directions
1. Cut the chicken into 1” cubes or strips and place in the slow-cooker. Set aside.
2. Dice the yellow onion. Mince the garlic and grate the ginger.
3. Heat butter (or ghee) in a large skillet set over medium heat. Add the onion, garlic, and
ginger and cook, stirring, until fragrant and soft, about 3 minutes.
4. Stir in the garam masala, curry powder, paprika, and sea salt. Cook one minute.
5. Stir in the tomato paste. Transfer mixture to the slow-cooker with the chicken.
6. Add coconut milk and stir to fully incorporate.
7. Set the slow-cooker to low (8 hours) or high (6 hours).
8. If using, stir in yogurt 15 minutes before serving.
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Cauliflower Rice
1. Trim the cauliflower and break into florets.
2. Process the florets in your food processor until it is rice-sized (or maybe a bit smaller). Do
this in batches if necessary.
3. Heat cooking fat in a large skillet set over medium-high heat.
4. Add the riced cauliflower and cook, stirring regularly, until the cauliflower is al dente,
about 5 minutes. Salt and pepper to taste.
5. To serve, plate the cauliflower and scoop the Chicken Tikka Masala over the top. Garnish
with fresh chopped cilantro and serve with a kale salad rubbed with lemon, olive oil, and
pepper.
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Fresh Blueberries

o 1 cup blueberries
Directions
1. Enjoy about ¼ cup of fresh blueberries per person.
Note: ¼ cup of blueberries has about 4 grams of sugar.
127
DEFROST:
the refrigerator.
2 Beef Tenderloin Steaks
It takes about 2 days for beef to defrost in the refrigerator. We’ll be prepping these steaks in 2
days from now, so start them defrosting now. Take 2 beef tenderloin steaks from the freezer
(still wrapped up) and place them on a plate in the refrigerator.
BREAKFAST: You’ll be enjoying the Green Blueberry Flax Smoothie for breakfast tomorrow.
Prepare right now by blending up the smoothie and storing it in mason jars in the refrigerator.
DINNER: Tomorrow you’ll be making Baked Spaghetti and Meatballs. This recipe is superb as
leftovers reheated in the oven. We’re doubling the meatballs in this recipe so you’ll have
leftovers for lunch.
Get a head start on this recipe tonight by doing these things now:
1. Preheat the oven to 375°F, and pour 1/2 cup water into a 9x13 baking dish.
2. Cut the spaghetti squash in half lengthwise, and scrape out the seeds.
3. Place squash, flesh side down, in the baking dish, and roast in the oven until just tender,
about 30 minutes.
4. Allow to cool, and then rake a fork back and forth across the inside of the squash halves
to remove the strands into a large bowl, cover, and refrigerate.
5. While squash is baking, peel and dice 1 yellow onion and mince 4 garlic cloves. Add to a
large mixing bowl.
6. Add 2 pounds ground beef, 2 eggs, 1/4 cup coconut flour, 1 teaspoon sea salt, and 2
tablespoon Italian seasoning. Use clean hands to mix everything together.
7. Shape meat mixture into golf ball-size meatballs—it should make about 28 – 30 meatballs.
8. Grease a large skillet with ghee or coconut oil, and heat over medium. Cook meatballs in
batches, turning occasionally, until browned on all sides.
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Day 18
BREAKFAST
Green Blueberry Flax Smoothie
LUNCH
Chicken Tikka Masala with Cauliflower Rice (leftover)
DINNER
Baked Spaghetti and Meatballs
DESSERT
Mac Nut Truffle Bars
129
Green Blueberry Flax Smoothie

o 1/2 cup blueberries (fresh or frozen)
o 3 tablespoons flax seeds
o 1/2 cup full-fat unsweetened canned coconut milk
o 5 cups spinach
o 1/4 cup unsweetened, shredded coconut, for garnishing the top
Directions
1. Add all ingredients to the blender (except shredded coconut) and blend until smooth.
3. Pour into serving glasses and add about a tablespoon of shredded coconut to the top.
4. Drink up!
Note: 1/2 cup blueberries has about 7 grams of sugar, or about 2-3 grams of sugar per serving.
130

o Chicken Tikka Masala (leftover)
o Cauliflower Rice (leftover)
Directions
1. Warm Chicken Tikka Masala and cauliflower rice in a skillet over medium heat, stirring
regularly.
2. Serve.
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Serves: 2-4 | Prep Time: 15 minutes | Cook Time: 1 hour
We’re doubling the meatballs in this recipe so you’ll have leftovers for lunch in 3 days. If you
prepped this recipe last night, preheat the oven to 350°F and skip to #10 in the directions below.

o 1 yellow onion
o 4 cloves garlic, peeled
o 2 eggs
o 1/4 cup coconut flour
o 2 tablespoons dried Italian seasoning (see note below recipe for a homemade recipe for
Italian seasoning)
o Ghee for frying (or coconut oil)
o 1 26-30 ounce jar organic marinara sauce (no sugar added)
o ½ cup grass-fed cheese, shredded (optional)
Directions
1. Preheat the oven to 375°F, and pour ½ cup water into a 9x13 baking dish.
2. Cut the spaghetti squash in half lengthwise, and scrape out the seeds.
3. Place squash, flesh side down, in the baking dish, and roast in the oven until just tender,
about 30 minutes.
4. Allow to cool, and then rake a fork back and forth across the inside of the squash halves
to remove the strands into a large bowl.
5. While squash is baking, peel and dice 1 yellow onion and mince 4 garlic cloves. Add to a
large mixing bowl.
6. Add 2 pounds ground beef, 2 eggs, 1/4 cup coconut flour, 1 teaspoon sea salt, and 2
tablespoons Italian seasoning. Use clean hands to mix everything together.
7. Shape meat mixture into golf ball-size meatballs—it should make about 28 – 30 meatballs.
8. Grease a large skillet with ghee or coconut oil, and heat over medium. Cook meatballs,
turning occasionally, until browned on all sides.
9. Reduce oven temperature to 350°F.
10. Add spaghetti squash strands to the 9x13 baking dish, add meatballs, and pour marinara
sauce over the meatballs. Cover with foil and bake 10 minutes.
11. Remove foil, sprinkle ½ cup shredded cheese over the top (if using), and continue to bake,
uncovered, for 10 more minutes. (note: if you’re not using cheese, simply remove foil and
continue baking).
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Note #1: You can make homemade Italian seasoning by mixing together the following spices: 1
tablespoons dried oregano, 1 tablespoons dried basil, 1 tablespoons dried cilantro, 1 tablespoons
dried marjoram, 1 teaspoon dried thyme, 1 teaspoons garlic powder, 1 teaspoon onion powder, 1/4
teaspoon black pepper, and 1/2 teaspoon red pepper flakes.
Note #2: Store leftovers in an airtight container in the refrigerator for lunch.
133
Yields: 10 | Prep Time: 10 minutes | Cool Time: About 1 hour 30 minutes

o 5 medjool dates
o ½ cup cashew butter
o ¼ teaspoon sea salt
o ¼ teaspoon vanilla bean powder (or vanilla extract)
o ½ cup macadamia nuts, divided
o 1 cup dark chocolate chips
Directions
1. In a bowl mix together medjool dates and cashew butter – you can use a fork, your hands
or food processor to mash dates and cashew butter until well combined.
2. Add salt and vanilla and stir well.
3. Coarsely chop half the macadamia nuts (1/4 cup) in the food processor. Add chopped and
whole mac nuts to the bowl with the cashew butter and dates. Stir to combine.
4. Put mixture in the refrigerator to firm up, about 30 to 60 minutes.
5. Roll mixture into 10 small logs, and put back in the refrigerator to become more firm.
6. Add 1 cup dark chocolate chips to a double-broiler or small saucepan set over lowest
heat. Melt chocolate chips, stir constantly. Remove from heat & line a plate with wax
paper.
7. Dip nut-date logs in the melted chocolate to coat and set on wax paper. Put in the
refrigerator to allow chocolate to set.
8. Once set, heat leftover melted chocolate over low heat so it becomes liquid again. Drizzle
chocolate back and forth over the tops of the truffle bars.
9. Store leftovers in an airtight container in the freezer.
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DINNER: Tomorrow you’ll be cooking up Chicken Parmesan with Mixed Greens. Here’s what
you can do ahead of time:
1. In a medium bowl, whisk 5 eggs together. Set aside.
2. In a separate bowl, add 2 ¼ cups almond flour, 3 tablespoons onion powder, 3
tablespoons garlic powder, 2 teaspoon red pepper flakes and 1 ½ teaspoon salt. Mix well.
3. Dip 2 pounds boneless, skinless chicken thighs into eggs, then dredge in dry mixture.
4. In a skillet over medium heat, melt 2 tablespoons butter (or ghee, or other cooking fat).
5. Cook chicken thighs in skillet until golden brown, approximately 3 minutes on each side.
Add more butter between batches as needed to cook remaining chicken.
6. Place chicken in a storage container, cover and refrigerate for up to 2 days (or freeze for
later). (NOTE: The chicken is not fully cooked yet, so no snitching.)
135
Day 19
BREAKFAST
Asparagus Bundles with Poached Eggs
LUNCH
Baked Spaghetti and Meatballs (leftover)
DINNER
Chicken Parmesan with Mixed Green Salad
DESSERT
Mac Nut Truffle Bars (leftover)
136
Asparagus Bundles with Poached Eggs

o 20 asparagus spears
o 4 slices raw bacon
o 2 teaspoons olive oil
o Sea salt and cracked black pepper
o 8 large eggs
Directions
1. Preheat oven to 375°F. Line a rimmed baking sheet with foil.
2. Rinse and trim the asparagus. Pat dry, brush with oil, and season with salt and pepper.
3. Lay each bacon strip on the pan and place a bundle of asparagus (5 spears) perpendicular
in the center of each bacon slice.
4. Wrap the bacon around each bundle and pull tight, tucking the edges underneath.
5. Bake the asparagus bundles 15 - 20 minutes until the bacon is crisp and asparagus is
crisp-tender.
6. While the bundles are baking, prepare your eggs any style (we did poached).
7. Serve hot.
137

o Baked Spaghetti and Meatballs (leftover)
Directions
1. Preheat the oven to 350°F, and bake spaghetti and meatballs until thoroughly warmed.
(Alternatively, you can heat it in a pan on the stove. If you’re taking it with you and don’t
have a way to heat it up for lunch, simply heat in the morning, store in a container, and
eat it at room temperature at lunch time.)
2. Serve.
138
Chicken Parmesan with Mixed Green Salad
If you prepared these chicken thighs yesterday, preheat the oven to 450°F and skip to #7 in the
list of directions below. We’re making extra of this recipe so we have leftovers for lunch in a
couple days.

o 2 pounds boneless skinless chicken thighs
o 5 eggs
o 2 ¼ cups almond flour
o 3 tablespoons onion powder
o 3 tablespoons garlic powder
o 2 teaspoons crushed red pepper flakes
o 1 ½ teaspoon sea salt
o 2 tablespoon grass-fed butter or ghee, plus more as needed to brown chicken
o 1 jar organic tomato sauce (with no sugar added)
o 4 slices grass-fed mozzarella cheese or Kerrygold cheddar cheese (optional)
o Bunch of mixed greens
o Olive oil and balsamic vinegar
Directions
2. In a medium bowl, whisk eggs together. Set aside.
3. In a separate bowl, add 2 ¼ cups almond flour, 3 tablespoons onion powder, 3
tablespoons garlic powder, 2 teaspoons red pepper flakes and 1 ½ teaspoon salt. Mix well.
4. Dip each chicken thigh into eggs, then dredge in dry mixture.
5. In an oven-safe skillet over medium heat, melt 2 tablespoons butter.
6. Cook chicken thighs in skillet until golden brown, approximately 3 minutes on each side.
Add more butter between batches if needed to cook remaining chicken. Set chicken aside.
7. Fill oven-safe skillet (or baking dish) half full with tomato sauce and place chicken thighs in
the sauce in one layer, so the top of the chicken is exposed.
8. Cover with a lid (or foil) and bake in the oven for 10 minutes.
9. Remove pan from the oven, uncover lid, and top each piece of chicken with a slice of
cheese, if using. If you’re not using cheese, just remove the lid.
10. Place back in the oven and bake for 10 more minutes.
11. Serve with a side salad of mixed greens drizzled with olive oil and balsamic vinegar. You
can also add nuts, parmesan cheese, and even blackberries to your salad.
Note: Store leftover Chicken Parmesan in an airtight container in the refrigerator. We’ll be serving
this for lunch in two days.
139
Yields: 2 - 4 | Total Time: 2 minutes

o Mac Nut Truffle Bars (leftover)
Directions
1. Enjoy one Mac Nut Truffle Bar per person.
2. Store any leftovers in an airtight container in the freezer.
140
DEFROST: 4 Boneless, Skinless Chicken Breasts
It takes about a day for chicken to defrost in the refrigerator. We’ll be prepping these chicken
breasts tomorrow night for the following night’s dinner, so start these defrosting in the
refrigerator now.
BREAKFAST: Tomorrow, you’ll be having bone broth and hard boiled eggs for breakfast. Prep
this now by boiling the eggs, peeling them, and storing them in an airtight container in the
refrigerator.
LUNCH: For lunch tomorrow, you’ll be serving up leftover Chicken Parmesan. To save yourself
a bit of time, shred 1 to 2 zucchinis using a spiralizer, julienne peeler or vegetables peeler into a
glass storage container and top with leftover Chicken Parmesan. Cover and refrigerate. If you
like your zucchini noodles more al dente, keep them in a separate bag or container.
DINNER: Tomorrow you’ll be making Beef Tenderloin with Buttered Onions, Horseradish and
Arugula. If you want to get a head start on it, prepare now by doing the following:
1. Peel and finely dice 2 onions. Mince 3 garlic cloves. Set aside.
2. Melt 2 tablespoons butter in a small saucepan over low heat.
3. Place 2 (8-ounce) tenderloin steaks in a 9x9-inch baking dish, and spoon melted butter,
diced onions, and minced garlic over the top. Pour 1/4 cup coconut aminos over steak, as
well.
4. Cover and refrigerate.
141
Day 20
BREAKFAST
LUNCH
Chicken Parmesan Over Zucchini Noodles (leftover)
DINNER
Beef Tenderloin with Buttered Onions, Horseradish and
Arugula
DESSERT
142

o Bone broth (leftover)
o Hard boiled or scrambled eggs
Directions
1. Pour desired amount of broth into a saucepan, and heat over medium-low until
thoroughly warmed.
2. Salt to taste. You can also add a bit of garlic powder, onion powder, black pepper and
paprika.
3. Pour into mugs or bowls, and enjoy with a side of hard boiled or scrambled eggs.
143
Chicken Parmesan Over Zucchini Noodles (leftover)

o 1-2 zucchinis
o Chicken Parmesan (leftover)
Directions
2. Add Chicken Parmesan to a casserole dish and put it in the oven to reheat, about 10-15
minutes. Alternatively, heat it up in a skillet on the stove, or eat it at room temperature.
3. Meanwhile, use a julienne peeler, vegetable peeler, or spiralizer to turn zucchinis into
noodles.
4. Serve chicken parmesan over zucchini noodles.
144
Beef Tenderloin with Buttered Onions,
Horseradish and Arugula
If you prepped this recipe last night, uncover your steaks and preheat the oven to 350ºF. Then
skip to #5 the directions below.

Beef Tenderloin
o 2 medium yellow onions
o 3 garlic cloves
o 2 tablespoons grass-fed butter
o 2 (8-ounce) grass-fed beef tenderloin steaks
o 1/4 cup coconut aminos
o 2 tablespoons fresh horseradish, grated
o 1 tablespoon apple cider vinegar
Arugula Salad
o 4 cups organic arugula
o Organic extra-virgin olive oil
o 2 lemon wedges
Directions
1. Preheat oven to 350ºF.
2. Peel and finely dice 2 onions. Mince 3 garlic cloves. Set aside.
3. Melt 2 tablespoons butter in a small saucepan over low heat.
4. Place steaks in a 9x9-inch baking dish, and spoon melted butter, diced onions, and minced
garlic over the top. Pour 1/4 cup coconut aminos over steak, as well.
5. Bake steaks for 10 minutes, then flip the steaks and continue to cool until the internal
temperature of the steak reaches 135ºF, about 20-35 minutes more.
6. While steaks are cooking, add a handful of arugula to serving plates, drizzle with olive oil,
a squeeze of lemon juice, and season with salt and pepper.
7. Remove steaks from oven and set aside to rest.
8. Spoon the butter-coconut amino sauce from the baking dish into a separate bowl and mix
with 2 tablespoons freshly-grated horseradish and 1 tablespoon apple cider vinegar.
9. Serve steaks with arugula salad.
145
Yields: 2 - 4 | Total Time: 2 minutes

o Mac Nut Truffle Bars (leftover)
Directions
1. Enjoy one Mac Nut Truffle Bar per person.
146
BREAKFAST: Tomorrow, you’ll be enjoying the Mocha Mint Smoothie. Prepare right now by
blending up the smoothie and storing it in mason jars in the refrigerator.
LUNCH: Tomorrow you’ll be enjoying a Chop Salad for lunch. Get a head start now by making
the Wild Ranch Dressing.
Here’s what to do: Place the following ingredients in the blender and process for about one
minute:
o 1 large egg (room temperature)
o 1 cup avocado oil
o 1 tablespoon lemon juice
o 2 tablespoons white wine vinegar
o 1 teaspoon Himalayan salt
o ¾ teaspoon ground white pepper (or black pepper)
o 1 clove garlic, crushed
o ½ cup full fat coconut milk or heavy cream
o ¼ cup fresh flat-leaf parsley
o ¼ cup fresh cilantro (optional)
o 1 tablespoon minced fresh chives (optional)
Store in an airtight container in the refrigerator for up to one week.
DINNER: Tomorrow you’ll be making White Chicken Chili. The chicken breasts in this recipe will
cook in the crockpot for about 8 – 9 hours, so you can either start these cooking tonight before
bed, or start them first thing in the morning.
Here’s what you’ll need to do ahead of time:
1. Place 4 chicken breasts into a slow-cooker and cover with 4 cups chicken broth.
2. Cook on low all night (or all day), about 8 – 9 hours.
147
Day 21
BREAKFAST
Mocha Mint Smoothie
LUNCH
Chop Salad with Wild Ranch Dressing
DINNER
White Chili Chicken
DESSERT
Dark Chocolate
148
Mocha Mint Smoothie

o 4 large handful baby greens (spinach, kale, chard)
o 4 heaping tablespoon cocoa powder
o 1 cup fresh mint leaves
o 1 large avocado (peeled and pitted)
o 2 shots espresso (or ¼ cup strong brewed coffee), optional
o ⅛ teaspoon powdered stevia extract (or dried stevia to taste)
o Just enough coconut milk (or water) to facilitate blending
Directions
3. Pour into serving glasses and dust the top with cocoa powder (optional).
149
Chop Salad with Wild Ranch Dressing

Wild Ranch Dressing
o 1 large egg (room temperature)
o 1 cup avocado oil
o 2 tablespoons white wine vinegar
o 1 teaspoon Himalayan salt
o ¾ teaspoon ground white pepper (or black pepper)
o 1 clove garlic, crushed
o ½ cup full fat coconut milk or heavy cream
o ¼ cup fresh flat-leaf parsley
o ¼ cup fresh cilantro (optional)
o 1 tablespoon minced fresh chives (optional)
Chopped Salad (any veggie can be used)

o 1 large head of green leaf lettuce, chopped
o 12 radishes, chopped
o 2 cucumbers, chopped
o 1 red bell pepper
o 8 boiled eggs
o 4 - 8 slices cooked bacon
o ½ cup Wild Ranch Dressing
Directions
1. Place all Wild Ranch Dressing ingredients in the blender and process for about one
minute. (Store leftovers in an airtight container in the refrigerator for up to one week.)
2. Chop leaf lettuce and all of the vegetables very small and place in serving bowls.
3. Chop the boiled eggs and bacon, add to the bowl and toss.
4. Pour Wild Ranch over the salad and toss to completely coat.
150
White Chili Chicken
Serves: 2-4 | Prep Time: 5 minutes | Cook Time: 8 hours
You should have prepped the chicken breasts in the crockpot last night or this morning. If you
forgot or didn’t have time, no problem. Scroll to the bottom of this recipe for a fast cooking
method for juicy chicken breasts.

o 4 free-range boneless, skinless chicken breasts
o 4 cups organic chicken broth
o 1 12-ounce jar organic salsa
o 2 teaspoons cumin
o 2 ½-ounce can diced green chilies (drained)
o dash of cayenne
o Sea salt and black pepper to taste
o Sliced peppers and guacamole (optional garnishes)
Directions
1. Place chicken breasts into a slow-cooker and cover with the broth. Cook on low all day,
about 8 – 9 hours.
2. When the chicken is super-tender, shred it apart with two forks until all the meat is in
tender strings. It should fall apart very easily.
3. Stir in about 12-ounces of salsa, 2 teaspoons cumin, 2 cans green chilies, dash of cayenne,
and salt and pepper to taste. Allow to simmer in the slow-cooker for about 10-15 minutes
to heat through and let the flavors meld.
4. Serve hot with fresh sliced peppers and guacamole (optional).
CHICKEN NOTE: If you didn’t have time to cook the chicken in the crockpot, follow these instructions
to cook it up right now:
1. Use the bottom of a wide jar or glass to pound the chicken breasts to an even thickness.
2. Heat a skillet (that you have a lid for) over medium with ghee, butter, or tallow.
3. Add chicken breasts in one layer and cook (without moving) until they start to brown on
one side, about 1 minute.
4. Flip chicken, and turn the heat to low. Cover the pan and cool on low for 10 minutes.
5. Leave lid on pan, turn off heat, and allow chicken to sit in pan for 10 more minutes.
6. Remove lid and check the internal temperature. It should be at least 165°F, without any
pink in the middle of the breast.
7. Continue with this recipe by following the instructions above.
151
Dark Chocolate

Directions
152
DINNER: Tomorrow you’ll be making Wild Salmon with Zucchini Noodles. Prepare now by
doing these things:
1. Chop 2 tablespoons of cilantro. Peel and mince 3 garlic cloves.
2. In a small bowl, mix together chopped cilantro, minced garlic, 1 tablespoon mustard, ¼
teaspoon sea salt, ¼ teaspoon black pepper, 2 tablespoons olive oil, and 2 tablespoons
freshly squeezed lemon juice.
3. Place this mixture in an airtight container in the refrigerator.
4. Use a spiralizer, julienne peeler, or vegetable peeler to turn 2 zucchinis into noodles. Put
zucchini noodles in a separate airtight container or resealable bag in the refrigerator.
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WEEK 4
Great job! You made it to Week 4!
Besides just eating great food, exercise is an important aspect of your health. Break a sweat
every day doing something you love. Walk often, preferably outdoors in the sun.
For faster results, complete one Wild Workout and at least one strength-training workout per
week. Schedule workouts in your calendar and stick to them as if you booked a flight.
In the Workout Library, you’ll find the 7-Minute Wild Workout video and Timer Tool. I created
these to help you get the most out of your workouts.
Ok, only 9 more days to go! Let’s get ready…

groceries today.
Here’s a list of the ingredients you’ll need to pick up to make these mouth-watering meals…
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Week 4 & Week 5 Shopping List
o 1 pound spinach or mixed greens Raised)
o Baby kale o 1 pound wild-caught salmon filets
o 1 bunch of arugula (or mixed greens) o Smoked wild-caught salmon (4-ounce)
o 3 large heads red or green leaf lettuce o 2 pounds skirt steak
o 2 big bunches of butter lettuce o 6 pounds ground beef (separated into 1
o 1 bunch chard or 2-pound packages)
o 1 cup fresh sprouts or micro greens o 1 whole chicken
o 1 bunch parsley o 2 pounds boneless, skinless chicken
o 1 bunch cilantro thighs
o ½ cup packed fresh basil leaves o 6 slices nitrate-free bacon
o Chives (optional)
o 1 bunch scallions (green onion) DAIRY & EGGS (Grass-Fed / Pasture-Raised)
o 2 pints cherry tomatoes o 4 dozen eggs
o 3 large tomatoes
o 1 ¼ cup butter or ghee
o 3 whole fresh jalapeno chilies
o Wedge of brie cheese, cheddar, or
o 3 whole dried ancho chilies
Swiss (optional)
o 2 whole chipotle peppers
o ½ cup cheddar cheese (optional)
o 10 zucchinis
o 2 pounds yellow summer squash o ½ cup grated parmesan cheese
o 2 broccoli crowns (about 2 cups) (optional)
o 5 avocados
o 4 red bell peppers OIL, VINEGAR & CONDIMENTS (Organic)
o 1 small cauliflower head o ½ cup extra virgin olive oil
o ½ pound shiitake mushrooms o ½ cup MCT oil or coconut oil
o 1 cucumber o 1 ¾ cup coconut oil
o 3 celery sticks o 1 tablespoon mustard
o 1 beet o ½ cup liquid coconut aminos
o 3 carrots o 3 tablespoons gluten-free fish sauce
o 20 garlic cloves o ¼ cup Bragg’s Liquid Aminos
o 3 medium yellow onions o 1 tablespoon red wine vinegar
o 2 red onions o ¼ cup apple cider vinegar
o 1 small onion o 1 tablespoon balsamic vinegar
o 1 sweet potato o ¼ cup toasted sesame oil
o 2-inch piece fresh ginger root o 1 tablespoon Thai chili sauce
o ½ cup peach (frozen) o 1 cup ginger kombucha (optional)
o ¼ cup pineapple (fresh, frozen or o 1 tablespoon hot sauce
canned) o 1 cup salsa (optional)
o 7 lemons
o 1 orange
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PRODUCE (Organic) DRY GOODS & BAKING SUPPLIES (Organic)
o 5 limes o 2 ½ cups fine almond flour
o 1 pint strawberries o ¾ cup coconut flour
o 6 medium strawberries o 2 tablespoons ground flaxseed meal
o ½ cup dark cherries o 1 ½ teaspoon baking soda
o 1 tablespoon raw cacao powder
HERBS & SPICES (Organic) o 3 15-ounce cans full fat coconut milk
o 5 tablespoons sea salt o 2 ½ tablespoons pure vanilla extract
o 3 tablespoons black pepper o 1 cup coconut palm sugar
o 3 ½ teaspoons ground cumin o 1 cup dark chocolate chips
o ½ teaspoon ground coriander o 1 teaspoon pure stevia leaf
o 1 teaspoon turmeric o 4 tablespoons raw honey
o 1 teaspoon garam masala o 1 tablespoon pure maple syrup or
o 1 teaspoon red pepper flakes honey
o 2 teaspoons dried Italian seasoning o ¼ cup unsweetened shredded coconut
o 2 ¼ teaspoon garlic powder o 1 cup black beans
o 5 teaspoons paprika NUTS, SEEDS & BUTTERS (Organic)
o 1 teaspoon cayenne pepper o 2 tablespoons flax seeds
o 1 teaspoon cinnamon o ¼ cup toasted hazelnuts, walnuts or
pecans
OTHER (Organic) o 1 cup walnut pieces
o Coffee (optional) o ½ cup unsalted cashews
o Dark chocolate bar (75% or darker)
o ½ cup red wine
Shopping List Notes

o 6 pounds ground beef o 1 pound wild-caught salmon filets
o 1 whole chicken o 2 pounds skirt steak
o 2 pounds boneless, skinless chicken o Smoked salmon (4-ounce)
thighs o 6 slices bacon
156
Day 22
BREAKFAST
Fatty Coffee
LUNCH
White Chicken Chili (leftover)
DINNER
Wild Salmon with Zucchini Noodles
DESSERT
Lemon Zucchini Bread
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Fatty Coffee

Directions
of froth on top.
or scrambled eggs.
158
White Chili Chicken (leftover)

o White Chili Chicken (leftover)
Directions
1. Reheat White Chili Chicken on the stove, or serve cold over salad greens.
159
Wild Salmon with Zucchini Noodles
If you prepped this recipe last night, preheat the oven to 450°F, line a baking sheet with foil, and
lightly grease foil. Then skip to #3 below.

o 1 pound wild-caught salmon filets
o 2 tablespoons cilantro, chopped
o 3 garlic cloves, peeled and minced
o 1 tablespoon mustard
o 1/4 teaspoon black pepper
o 2 tablespoons olive oil, plus more for drizzling
o 2 tablespoons freshly squeezed lemon juice
o lemon slices and cilantro for garnish
o 2 zucchinis
Directions
1. Preheat oven to 450°F, and line a baking sheet with foil. Lightly grease foil to prevent
sticking.
2. In a small bowl, mix together chopped cilantro, minced garlic, mustard, salt, black pepper,
2 tablespoons olive oil, and lemon juice.
3. Lay salmon fillets on the lined-baking sheet (skin side down), and spoon the cilantro-
mustard sauce all over both sides of the fish.
4. Bake in the oven for 10-14 minutes, until just cooked through and flaky. Avoid over
cooking or it will be dry.
5. Meanwhile, use a spiralizer, julienne peeler, or vegetable peeler to turn your zucchinis into
noodles.
6. Lightly sauté zucchini noodles in a skillet with a bit of olive oil to warm and soften.
7. Plate the zucchini noodles, sprinkle with salt and pepper, and top with salmon fillets.
Garnish each filet with a slice of lemon and a bit of cilantro.
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o 1 ½ cups fine almond flour
o ½ cup coconut flour
o ½ teaspoon salt
o ½ teaspoon baking soda
o 3 eggs
o 2 cups packed grated zucchini
o 3 tablespoons raw honey, melted
o 1/4 teaspoon stevia
o ¼ cup coconut oil, melted
o 2 tablespoons lemon zest
o ¼ cup coconut milk
Directions
1. Preheat oven to 350⁰F. Grease 3 small loaf pans (or one large) with coconut oil.
2. Place the almond flour, coconut flour, salt and baking soda in a large bowl and whisk
together.
3. To the same bowl, add eggs, grated zucchini, honey, stevia, coconut oil, lemon juice, and
lemon zest. Mix well with a wooden spoon until everything well blended.
4. If the batter seems too thick, stir in ¼ cup coconut milk.
5. Spread the batter evenly between the three prepared pans and bake 40 – 50 minutes or
until center is set.
6. Set the pans on top of a wire baking rack and cool completely before slicing.
Note: We’ll be enjoying this bread in a couple days from now. Store leftovers in an airtight container
in the refrigerator up to one week, or freeze up to two weeks.
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DEFROST:
refrigerator. We’ll be prepping it in 2 days for dinner.
the refrigerator.
BREAKFAST: Here’s what you can do right now to get a jumpstart on tomorrow’s Green
Monster Frittata with Bruschetta for breakfast:
1. Melt 2 tablespoons of butter in a large ovenproof skillet over medium heat.
2. With a sharp knife, cut the broccoli florets from the stems (2 cups total). Chop the florets
into small pieces and add them to the butter in the skillet.
3. Peel and slice 1/2 onion into thin rings, then cut the rings in half and add them to the
broccoli in the skillet. (Store remaining 1/2 onion in a resealable bag in the refrigerator.)
4. Peel and mince 2 garlic cloves, and add them to skillet.
5. Cook broccoli, onion, and garlic until tender, about 5 minutes.
6. Stir in 2 cups packed spinach and cook until wilted, about 2 minutes.
7. Store veggie mixture an air-tight container in the fridge.
LUNCH: You’ll be enjoying the Chocolate Cherry Smoothie for lunch tomorrow. Prepare right
DINNER: You’ll be enjoying the Carne Asada Bowl for dinner tomorrow. We’re marinating our
steaks overnight (or for at least 3 hours), so get a head started on this recipe now. Also, if you’re
using black beans in this recipe, you’ll want to soak them overnight.
Here’s what to do right now:
1. To start the steaks marinating, place 3 dried ancho chilies in a small bowl and cover with
boiling water. Allow to sit about one minute until the chilies are softened. Drain water.
2. Into the blender, add the softened ancho chilies, 3 jalapenos (seeds and stems removed),
2 chipotle peppers (seeds and stems removed), juice of 1 orange, juice of 2 limes, 2
tablespoons olive oil, 2 tablespoons coconut aminos, 2 tablespoons fish sauce, 5 garlic
cloves, 1 cup cilantro, 1 ½ teaspoons cumin, ½ teaspoon coriander, and 1 tablespoon
maple syrup and process until smooth. Add a little bit of water if necessary to facilitate
blending. Salt to taste.
3. Pour half of the marinade into a large zip-top bag, placing remaining marinade in a sealed
container in the refrigerator to reserve as salsa for topping.
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4. Add 2 pounds skirt steaks to the bag with the marinade, seal tightly, and shake to
completely cover the steaks. Squeeze most of the air out of the bag, reseal, and
refrigerate 3 hours up to overnight.
5. To start your black beans soaking, pour 1 cup dry black beans into a strainer and rinse
thoroughly under cold water, removing any stones or other debris.
6. Add 4 cups filtered water to a pot and bring to a simmer. Remove from heat and add
black beans along with ¼ cup apple cider vinegar.
7. Cover the pot with a dish towel and let soak at room temperature for 18 - 24 hours.
8. To make the Easy Guacamole ahead of time, peel and pit two avocados. Smash them in a
bowl with one tablespoon freshly squeezed lime juice, 2 tablespoons chopped cilantro
and ½ teaspoon salt. Store it in an air-tight container in the refrigerator.
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Day 23
BREAKFAST
Green Monster Frittata with Bruschetta
LUNCH
Chocolate Cherry Smoothie
DINNER
Carne Asada Bowl
DESSERT
Frozen Strawberry Lemonade
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Green Monster Frittata with Bruschetta
If you prepped this recipe last night, preheat the oven to 350°F, and grease an oven-safe skillet
with butter. Add broccoli-onion mixture to the skillet, and skip to #8 below.

o 2 broccoli crowns (about 2 cups)
o 1/2 medium yellow onion
o 2 garlic cloves
o 2 tablespoons grass-fed butter or ghee
o 2 cups packed spinach
o 6 large eggs
o Shredded parmesan cheese and red pepper flakes for topping (optional)
o 1 large tomato, or 2 small tomatoes
o 1⁄2 cup packed fresh basil leaves
o 1 tablespoon organic extra-virgin olive oil
o Sea salt and freshly ground black pepper
Directions
Green Monster Frittata
1. Preheat the oven to 350°F.
2. Melt 1 tablespoons of the butter in a large ovenproof skillet over medium heat.
3. With a sharp knife, cut the broccoli florets from the stems. Chop the florets into small
pieces and add them to the butter in the skillet.
4. Slice onion into thin rings, then cut the rings in half and add them to the broccoli in the
skillet. (Store remaining 1/2 onion in a resealable bag in the refrigerator.)
5. Peel and mince the garlic cloves, and add them to skillet.
6. Cook broccoli, onion, and garlic until tender, about 5 minutes.
7. Stir in the spinach and cook until wilted, about 2 minutes. Add the remaining 1 tablespoon
butter and stir to melt.
8. Beat 6 eggs until frothy. Slowly pour the eggs over the vegetables and cook until the edges
begin to firm up and pull away from the sides of the pan, 5 to 7 minutes.
9. Place the pan in the oven on the top rack (as high as possible) and bake until the eggs are
set and the top is golden brown, about 10 minutes.
10. Slice the frittata into triangles. Plate and top each slice with tomato bruschetta, shredded
Parmesan, and red pepper flakes (if using).
Bruschetta Topping
1. Quarter the tomato and remove the seeds. Dice the tomato and add to a bowl.
2. Chop the basil and add it to the tomato. Drizzle with the olive oil and turn to coat.
3. Season with salt and pepper.
4. Leftovers can be refrigerated for up to 3 days.
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Chocolate Cherry Smoothie

o 1/2 cup dark cherries, pitted (fresh or frozen
o 4 cups mixed greens or spinach
o 1 large handful dandelion greens (or more mixed greens)
o 1 tablespoon raw cacao powder
o 1/2 cup full-fat unsweetened canned coconut milk
o 1/2 teaspoon pure vanilla extract
o Handful of ice
Directions
1. Place all ingredients into the blender along with enough purified water to facilitate
blending. Blend until smooth.
3. Drink immediately, or store in a jar in the refrigerator for up to 24 hours.
Note: 1/2 cup cherries has about 6.5 grams of sugar, or about 2-3 grams of sugar per serving.
166
Carne Asada Bowl
Serves: 4-8 | Prep Time: 15 minutes, plus overnight for soaking & marinating | Cook Time:
10 minutes, plus 1½ hours for cooking black beans
We’re doubling this recipe so you’ll have leftovers for lunch. If you prepared this recipe last night,
follow directions 4 – 7 under Prepared Black Beans, and then skip to #13.

o 2 pounds skirt steak
o 3 whole dried ancho chilies, stems and seeds removed
o 3 whole fresh jalapeno chilies, stems and seeds removed
o 2 whole chipotle peppers, stems and seeds removed
o Juice of one orange
o Juice of two limes
o 2 tablespoons extra-virgin olive oil
o 2 tablespoons liquid coconut aminos
o 2 tablespoons gluten-free fish sauce
o 5 large cloves garlic, crushed
o 1 cup fresh cilantro leaves, chopped (plus 2 tablespoons for Easy Guacamole)
o 1 ½ teaspoons ground cumin
o ½ teaspoon ground coriander
o 1 tablespoon pure maple syrup or honey
o Sea salt to taste
For the bowl:

o 1 cup prepared black beans* (optional – ingredients: 1 cup dried black beans, 1/4 cup
apple cider vinegar, filtered water)
o 1 large head red or green leaf lettuce, coarsely chopped
o 1 pint cherry tomatoes, halved
o ½ red onion, sliced thin (raw or grilled)
o 1 cup Easy Guacamole* (ingredients: 2 avocados, 1 tablespoon freshly squeezed lime
juice, 2 tablespoons chopped cilantro, ½ teaspoon sea salt)
o Remaining marinade (salsa)
Directions
*Prepared Black Beans
1. Pour the beans into a strainer and rinse thoroughly under cold water, removing any
stones or other debris.
2. Add 4 cups filtered water to a pot and bring to a simmer. Remove from heat and add
black beans along with ¼ cup apple cider vinegar.
3. Cover the pot with a dish towel and let soak at room temperature for 18 - 24 hours.
167
4. Drain and thoroughly rinse the beans.
5. Fill the pot with fresh filtered water to at least three-quarters full (enough to cover beans
by a couple inches) and bring to a boil over medium-high heat. Return the beans to the
pot and reduce the heat to maintain a simmer.
6. Simmer until the beans are soft, about 1 - 1½ hours. Check the tenderness of the bean by
removing one with a spoon and pressing it with the side of a butter knife. The bean is
done when it mashes easily.
7. Drain water and salt to taste.
*Easy Guacamole
8. Peel and pit two avocados. Smash them in a bowl with one tablespoon freshly squeezed
lime juice, 2 tablespoons chopped cilantro and ½ teaspoon salt.
Skirt Steak
9. Place the dried ancho chilies in a small bowl and cover with boiling water. Allow to sit
about one minute until the chilies are softened. Drain water.
10. Place the softened ancho chilies, jalapenos, chipotles, orange juice, lime juice, olive oil,
coconut aminos, fish sauce, garlic, 1 cup cilantro, cumin, coriander, and maple syrup into
the blender and process until smooth. Add a little bit of water if necessary to facilitate
blending. Salt to taste.
11. Pour half of the marinade into a large zip-top bag, placing remaining marinade in a sealed
container in the refrigerator to reserve as salsa for topping.
12. Add the steaks to the bag with the marinade, seal tightly, and shake to completely cover
the steaks. Squeeze most of the air out of the bag, reseal, and refrigerate 3 hours up to
overnight.
13. Preheat the grill to high heat and oil if necessary. (Alternatively, you can cook the steak in
a skillet on the stovetop)
14. Shake excess marinade off of the steak and lay the steaks onto the grill. Cover if using a
gas grill, or leave open for a charcoal grill.
15. Cook 5 - 10 minutes, turning once, until steak is cooked to desired doneness (about 120 -
130°F on a meat thermometer).
16. Remove the steak to a cutting board or plate and let rest 5 minutes. Slice thin for serving.
17. Add chopped leaf lettuce to serving bowls, and top with cherry tomatoes, black beans,
thinly sliced onion, sliced steak, guacamole, and salsa (leftover marinade).
Note #1: Store leftovers in an airtight container in the refrigerator. We’ll be having this for lunch
tomorrow.
Note #2: By soaking the black beans overnight with an acidic medium like apple cider vinegar, you’ll
be removing the oligosaccharides present in black beans which cause digestive stress (and are
responsible for intestinal gas).
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Frozen Strawberry Lemonade

o 1 cup strawberries (fresh or frozen)
o 2 cups ice
o ¼ cup freshly squeezed lemon juice
o ⅛ teaspoon powdered stevia extract (or ½ teaspoon dried green stevia leaf), to taste
o Filtered water just to facilitate blending
Directions
1. Place all ingredients in the blender and process, plunging regularly, until smooth but still
thick. Spoon into glasses or bowls and enjoy!
2. Pour leftover lemonade into popsicle molds and freeze for a refreshing dessert another
day.
169
DINNER: Tomorrow you’ll be making our Spicy Chicken Stir Fry. If you want to get a head start
on it, prepare now by doing the following:
1. Mince 2 garlic cloves, and peel and grate 1 teaspoon fresh ginger root.
2. Place ½ cup coconut milk, minced garlic, grated ginger, 1 teaspoon turmeric, 1 teaspoon
garam masala, 1 teaspoon pepper and 1 teaspoon salt into a gallon re-sealable bag. Mix
gently.
3. Cut 2 pounds of chicken thighs into bite-sized pieces.
4. Add chicken to bag, seal and shake to coat. Store in the refrigerator.
5. Thinly slice 1 red bell pepper, and put in a small ziploc bag in the refrigerator.
6. Place 1 head of cauliflower in food processor in batches and pulse until pieces are the size
of rice. Set aside.
7. Chop 1 small onion, chop 2 tablespoons fresh basil, and chop 2 tablespoons cilantro.
8. Grease a large skillet with coconut oil and heat on the stove over medium.
9. Sauté chopped onion until soft. Add cauliflower “rice”, chopped basil, chopped cilantro, 2
tablespoons coconut aminos, and 1 tablespoon coconut oil. Stir with a wooden spoon
until everything is mixed evenly together. Cover and cook until soft, about 5-10 minutes.
10. Add cauliflower mixture to an air-tight container and store in the refrigerator.
170
Day 24
BREAKFAST
Green Power Plant Smoothie
LUNCH
Carne Asada Bowl (leftover)
DINNER
Spicy Chicken Stir Fry with Cauliflower Rice
DESSERT
171
Green Power Plant Smoothie

o 1 avocado, peeled and pitted
o 1 bunch kale
o 2 tablespoons flax seeds
o 1/4 cup shredded coconut, for garnishing the top
Directions
1. Add all ingredients to the blender (except shredded coconut) and blend until smooth.
Note: 6 medium strawberries have about 3.6 grams of sugar, or about 1 gram of sugar per serving.
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Carne Asada Bowl

o 1 pound carne asada steak (leftover)
o 1 large head red or green leaf lettuce, coarsely chopped
o prepared black beans (leftover)
o ½ red onion, sliced thin (raw or grilled)
o Easy Guacamole* (leftover)
o Salsa (leftover remaining marinade)
Directions
1. Warm steak in a skillet over medium heat
2. Add chopped leaf lettuce to serving bowls, and top with cherry tomatoes, black beans,
thinly sliced onion, sliced steak, guacamole, and salsa (leftover marinade).
173
Spicy Chicken Stir Fry with Cauliflower Rice
If you prepped this recipe last night, heat cauliflower mixture in a skillet until warm, and heat
another skillet over medium with a bit of coconut. Then skip to #10 in the directions below.

Spicy Chicken Stir Fry
o ½ cup unsweetened full-fat canned coconut milk
o 2 garlic cloves
o 1 teaspoon fresh ginger root
o 1 teaspoon turmeric
o 1 teaspoon garam masala
o 1 teaspoon ground pepper
o 1 teaspoon salt
o 2 pounds boneless skinless chicken thighs
o 1 red bell pepper
o Coconut oil for greasing the skillets
Cauliflower Fried Rice

o 1 small cauliflower head
o 1 small onion
o 2 tablespoons fresh basil
o 2 tablespoons cilantro
o 2 tablespoons coconut aminos
o 2 scallions, thinly sliced
o Salt and pepper to taste
Directions
1. Mince 2 garlic cloves, and peel and grate 1 teaspoon fresh ginger root.
2. Place ½ cup coconut milk, minced garlic, grated ginger, 1 teaspoon turmeric, 1 teaspoon
garam masala, 1 teaspoon pepper and 1 teaspoon salt into a gallon re-sealable bag. Mix
gently.
3. Cut 2 pounds of chicken thighs into bite-sized pieces.
4. Add chicken to bag, seal and shake to coat. Set aside
5. Thinly slice 1 red bell pepper. Set aside
6. Place 1 head of cauliflower in food processor in batches and pulse until pieces are the size
of rice. Set aside.
7. Chop 1 small onion, chop 2 tablespoons basil, and chop 2 tablespoons cilantro.
8. Grease 2 large skillets with coconut oil and heat on the stove over medium.
174
9. In one skillet, sauté onions until soft. Add cauliflower “rice”, chopped basil, chopped
cilantro, 2 tablespoons coconut aminos, and 1 tablespoon coconut oil. Stir with a wooden
spoon until everything is mixed evenly together. Cover and cook until soft, about 5-10
minutes.
10. In the other skillet, add chicken and bell pepper slices, and cook until chicken is done,
about 10-12 minutes.
11. Thinly slice 2 scallions and mix into cauliflower rice. Salt and pepper to taste.
12. Serve chicken stir fry with a side of cauliflower fried rice.
13. Store leftovers in an airtight container in the refrigerator. We’ll be reheating it for lunch in
a couple days.
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Serves: 2 - 4| Total Time: 5 minutes

o Lemon Zucchini Bread (leftover)
o Grass-fed Butter
Directions
1. Slice the zucchini bread into thick slices.
2. Toast in the toaster oven or warm in a skillet with butter, and top with a pat of butter.
176
DEFROST:
1 Whole Chicken
Take a whole chicken out of the freezer (still wrapped up) and place it on a plate in the
refrigerator. We’ll be cooking it up in a couple days from now to make Roasted Chicken with
Savory Sweet Potatoes.
DINNER: Tomorrow you’ll be making Beef Noodles with Shiitake Mushrooms. Get this ready
right now:
1. Trim ends from 4 zucchinis, and spiralize into noodles. Alternatively, you can run a
julienne peeler or vegetable peeler up and down the zucchinis to make noodles. Store in
an airtight container in the refrigerator.
2. In a bowl, combine 2 pounds ground beef, 4 minced garlic cloves, ¼ cup Bragg’s liquid
aminos, 2 diced yellow onions, and ½ teaspoon red pepper flakes. Use clean hands to
evenly incorporate ingredients. Store mixture in an airtight container in the refrigerator.
177
Day 25
BREAKFAST
Fatty Coffee
LUNCH
Spicy Chicken Stir Fry (leftover)
DINNER
Beef Noodles with Shiitake Mushrooms
DESSERT
Dark Chocolate
178
Fatty Coffee

Directions
of froth on top.
or scrambled eggs.
179
Spicy Chicken Stir Fry (leftover)

o Spicy Chicken Stir Fry (leftover)
o 1 teaspoon coconut oil
o Mixed Greens
Directions
1. Melt 1 teaspoon coconut oil in a skillet over medium heat.
2. Add leftover Spicy Chicken Stir Fry, and sauté until fully warmed.
3. Add mixed greens to serving plates and spoon chicken mixture over the top.
4. Serve.
180
Beef Noodles with Shiitake Mushrooms
We’re doubling this recipe so you’ll have leftovers for lunch. If you prepped this recipe last night,
skip to #3 in the directions below.

o 4 zucchinis, turned into zoodles
o 2 pounds ground beef
o ¼ cup Bragg’s Liquid Aminos
o 2 yellow onions, finely chopped
o ½ teaspoon red pepper flakes
o 2 teaspoons grass-fed ghee (or butter)
o ½ pound shiitake mushrooms, stems removed
o ½ cup green onion, chopped
o salt and pepper, to taste
Directions
1. Trim ends from 4 zucchinis, and spiralize into noodles. Alternatively, you can run a
julienne peeler or vegetable peeler up and down the zucchinis to make noodles. Set aside.
2. In a bowl, combine 2 pounds ground beef, minced garlic cloves, liquid aminos, diced
yellow onion, and red pepper flakes. Use clean hands to evenly incorporate ingredients.
3. Add a teaspoon of ghee to two separate skillets and melt over medium.
4. To one skillet add shiitake mushrooms (stems removed). Cook on both sides until lightly
browned.
5. To the other skillet cook ground beef mixture, stirring regularly with a wooden spoon,
until fully cooked, about 10 to 12 minutes.
6. Add shiitake mushrooms to the ground beef mixture, and put zucchini noodles in the
empty skillet. Warm zucchini noodles for a couple minutes, until just starting to soften,
but still somewhat crisp.
7. Plate zucchini noodles, topped with ground beef and shiitake mushrooms, and sprinkle
chopped green onions over the top. Salt and pepper to taste.
Note: Mix leftover zucchini noodles and ground beef together and store in an airtight container in the
refrigerator.
181
Dark Chocolate

Directions
182
Prepare for Tomorrow
DINNER: Tomorrow you’ll be making Roasted Chicken with Savory Sweet Potatoes. Here’s
what you can do tonight to prepare the Savory Sweet Potatoes:
1. Fill a medium-size pot about half full with water (you want just enough water to cover the
sweet potato). Bring to a boil.
2. Peel a sweet potato and it cut into 1- to 2-inch cubes, and add them to the boiling water.
3. Cover pot and cook for 10 to 15 minutes, until fork tender. Strain and pat dry.
4. Drizzle with olive oil, and sprinkle with salt and pepper.
5. Add to an airtight container and store in the refrigerator.
Note: By boiling your sweet potato you’re reducing the glycemic index (GI) to 46, whereas a roasted
sweet potato has a GI of 82, and a baked sweet potato has a GI of 94. And by cooking your sweet
potato ahead of time and then cooling it in the refrigerator, you’re increasing the amount of resistant
starch—which is the starch that is not absorbed in the small intestines. This resistant starch is a
prebiotic that will make its way to your colonic gut flora and will be metabolized into short chain fatty
acids. This is good news! You’ll be feeding the good bacteria.
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Day 26
BREAKFAST
Almond Coconut Waffles w/ Scrambled Eggs
LUNCH
Beef Noodle Scramble with Avocado (leftover)
DINNER
Roasted Chicken with Savory Sweet Potatoes
DESSERT
Cheese & Fruit
184
Almond Coconut Waffles w/ Scrambled Eggs

o 1 cup fine blanched almond flour
o ¼ cup fine coconut flour
o 1 teaspoon baking powder
o ½ teaspoon salt
o 2 large eggs
o ¼ cup unsweetened, full-fat canned coconut milk, shaken
o 1 tablespoon melted butter or coconut oil, melted, plus more for serving
o Cinnamon to serve
o Scrambled eggs with spinach
Directions
1. Preheat your electric, nonstick waffle iron. (Alternatively, grease and heat a skillet over
medium to make these into pancakes)
2. In a large bowl, whisk together the almond flour, coconut flour, baking powder and salt.
3. In a small bowl, beat together the eggs, coconut milk, vanilla, and melted butter.
4. Slowly stir the wet mixture into the flour mix and stir until a smooth batter forms. Add a
bit of purified water to thin if the batter is too thick.
5. Allow to sit about 2 minute to let the coconut flour absorb the liquids.
6. Scoop about ¼ cup of the mixture into the center of the preheated waffle iron and cook
according to manufacturer directions. Usually, the “dark” setting works best for these
waffles. (Or spoon batter into heated skillet and cook like pancakes.)
7. Repeat until all the batter is used.
8. While waffles are cooking, whip eggs and a large handful of spinach (and maybe even a bit
of shredded cheese) together in a bowl. Scramble eggs in skillet until spinach is wilted and
eggs are done.
9. Top waffles with grass-fed butter and a dash of cinnamon and serve with a side of
scrambled eggs topped with hot sauce (optional).
10. Leftover waffles can be frozen and reheated in the toaster or skillet.
Note: If you’re getting in a good workout today, add a bit of 100% pure maple syrup on your waffles.
185
Beef Noodle Scramble with Avocado

o Beef Noodles with Shiitake Mushrooms & Zoodles (leftovers)
o 6 eggs
o 1 avocado, peeled, pitted, and sliced
o Hot sauce
o Salt and pepper
Directions
1. Crack eggs into a bowl and whisk. Add leftover beef noodles and stir to combine.
2. Grease a large skillet and heat over medium. Add beef noodle eggs to the pan and cook,
stirring occasionally, until eggs are cooked and beef noodles are warmed through.
3. Plate beef noodle scramble, top with sliced avocado and hot sauce, and salt and pepper to
taste.
4. Dig in.
186
Roasted Chicken with Savory Sweet Potatoes
Serves: 2-4 | Prep Time: 10 minutes | Cook Time: 1 hour 20 minutes
If you prepped the sweet potatoes last night, heat a skillet with olive oil or butter over medium-
low and sauté until warm, and skip #5 and #6 in the directions below.

o 1 whole free-range, organic chicken
o 2 tablespoons grass-fed ghee or butter, softened
o 1 sweet potatoes
o Sea salt and black pepper to taste
o Olive oil
Directions
2. Place chicken in the bottom of a small roasting pan or casserole dish. Rub it all over with
melted ghee (or butter), then sprinkle heavily with salt and pepper.
3. Place chicken in the oven and bake for 20 minutes. Remove from oven and baste chicken
with the juices from the bottom of the pan.
4. Continue roasting, basting every 10 – 15 minutes, until the chicken is golden brown and a
meat thermometer inserted in the breast registers at least 165°F (about 1 hour,
depending on the size of the bird).
5. Meanwhile, fill a medium-size pot about half full with water (you want just enough water
to cover the sweet potato). Bring to a boil.
6. Peel sweet potato and cut into 1- to 2-inch cubes, and add them to the boiling water.
Cover pot and cook for 10 to 12 minutes, until fork tender. Drizzle with olive oil, and
sprinkle with salt and pepper.
7. Carve chicken, and plate meat with a side of savory sweet potatoes. Drizzle everything
with the pan drippings.
187
Cheese & Fruit

o 2 figs, 4 dried prunes, or 40 mulberries
o Wedge of brie cheese, cheddar, or Swiss (from grass-fed cows)
o 1/4 cup toasted hazelnuts, walnuts or pecans
Directions
1. Divide fruit, cheese and nuts between small serving plates.
2. Serve.
Note: 1/2 fig has 4 grams of sugar, 1 dried prune has 3.6 grams of sugar, and 10 mulberries have
about 1.2 grams of sugar.
188
DEFROST: 2 Pounds Ground Beef
LUNCH: For lunch, you’ll be enjoying a Big Chef Salad. Make this ahead of time, so you can grab
and go tomorrow. Here’s what to do right now:
1. If you haven’t yet, carve the leftover chicken meat from tonight’s chicken carcass.
2. Tear or chop 2 bunches of butter lettuce into large chunks and place in individual airtight
containers.
3. Hard boil 6 eggs, cool, and peel. Store in a separate resealable bags and add a couple
shakes of salt
4. Slice the leftover chicken into strips and toss them onto the salads.
5. Chop 1 cucumber, and evenly distribute between salads.
6. Halve 1 cup cherry tomatoes and add to salads.
7. Shred ½ cup cheddar cheese and sprinkle over salads.
8. Refrigerate salads.
9. To Make Dressing: In a mason jar with a lid, add ¼ cup olive oil, 1 tablespoon red wine
vinegar, 2 teaspoons Italian season, and ¼ teaspoon garlic powder. Season with salt and
pepper. Shake to mix. Reserve dressing in jar to pour over salads tomorrow, or pour into
small individual jars to go along with salads.
DINNER: You’ll be cooking up Easy Meatballs. You want all the flavors in the ground beef to
meld together. Season your ground beef now by doing the following:
1. In a medium bowl, mix together 2 tablespoons onion powder, 2 teaspoons paprika, ½
teaspoon cayenne, 2 teaspoons black pepper, and 2 teaspoons salt.
2. Add 2 pounds ground beef and mix with hands until evenly combined.
3. Form mixture into 28 - 30 meatballs, and add to an airtight storage container with a lid
and refrigerate.
189
Day 27
BREAKFAST
Fatty Coffee
LUNCH
Big Chef’s Salad
DINNER
Easy Meatballs with Zucchini Noodles
DESSERT
Choconut Cookies
190
Fatty Coffee

Directions
of froth on top.
or scrambled eggs.
191
Big Chef’s Salad

o 1/4 cup extra virgin olive oil
o 1 tablespoon red wine vinegar
o 2 teaspoons dried Italian seasoning
o 1/4 teaspoon garlic powder
o Sea salt and black pepper, taste
o 2 big bunches of butter lettuce
o 6 hard boiled eggs
o Leftover chicken from last night’s dinner
o 1 cup cherry tomatoes, halved
o 1 cup cucumber, chopped
o 1/2 cup sliced or shredded grass-fed cheese (optional)
Directions
1. To Make Dressing: In a mason jar with a lid, add olive oil, red wine vinegar, Italian season,
and garlic powder. Season with salt and pepper. Shake to mix. Alternately, whisk
ingredients in a bowl.
2. Tear or chop lettuce into large chunks and place it into a big bowl or plate.
3. Quarter the eggs and lay them on the salad.
4. Slice the leftover chicken into strips and toss them onto the salad. Add the cucumbers,
tomatoes, and cheddar cheese.
5. Drizzle with dressing and serve.
192
Easy Meatballs with Zucchini Noodles
We’re doubling this recipe so we have leftovers for lunch in a couple days. If you already
seasoned the meat and formed it into meatballs, skip to #4 in the directions below.

o 1/2 teaspoon cayenne (omit to lower heat, or add up to ½ teaspoon more for more heat)
o 2 teaspoons ground black pepper
o 2 teaspoons sea salt, plus more to taste
o 2 zucchinis, for serving
o Olive oil
o Chives, chopped, for serving (optional)
Directions
1. In a medium bowl, whisk together onion powder, paprika, cayenne (if using), black pepper,
and salt.
2. Add ground beef and mix with hands until evenly combined.
3. Form mixture into 28 to 30 meatballs.
4. Grease a skillet and heat on the stove over medium.
5. Add meatballs to the skillet and cook until browned on all sides and cooked through.
6. Use a spiralizer, julienne peeler, or vegetables peeler to turn zucchinis into noodles. Add
zucchini noodles to a skillet with a drizzle of olive oil and heat over medium-low until
warmed. Salt and pepper to taste.
7. Serve meatballs over zucchini noodles and top with chopped chives, if using.
Note: Store leftover meatballs in an airtight container in the refrigerator—we’ll be preparing them for
lunch in a couple days.
193
Choconut Cookies
Yields: About 36 cookies | Prep Time: 15 minutes | Cook Time: 15-20 minutes
We’re making a double-batch of this cookie dough, and freezing leftover portions for later.

o 5 cups shredded unsweetened coconut
o 1 cup coconut palm sugar (OR 1/2 cup coconut palm sugar and a dash of stevia, to taste),
plus more to taste
o 1 cup coconut oil, at room temperature or melted
o 2 tablespoons pure vanilla extract
o 4 large eggs
o 1 cup dark chocolate chips
o 1 cup organic walnut pieces
Directions
1. Preheat the oven to 350°F. Line a baking sheet with parchment paper.
2. In a large bowl, mix together the shredded coconut, coconut palm sugar, and salt.
3. Stir in the coconut oil, vanilla, and eggs. Work everything together with your clean hands.
4. Taste, and add a bit more coconut palm sugar, if needed, to reach desired sweetness.
5. Stir in the chocolate chips and walnut pieces.
6. Scoop tablespoons of the batter onto the prepared baking sheet and flatten each ball into
a fat patty. Only make the amount you’ll be eating—about 1 - 2 cookies per person.
7. Bake until the edges are golden brown and the cookies are soft-set, about 15 minutes.
Use a spatula to flip cookies over and continue baking for a few minutes more, until the
under-side is lightly browned, but not burnt.
8. Remove from oven, and enjoy.
9. Separate the remaining dough into 5 small resealable bags, with about 6 tablespoons of
dough in each. Seal, and put in the freezer.
194
BREAKFAST: You’ll be enjoying the Wild Roots Smoothie for breakfast tomorrow. Prepare right
LUNCH: Tomorrow you’ll be serving up Smoked Salmon and Kale Salad. Get a jump on the
preparation by making the dressing and doing the chopping right now. Here’s what you do:
1. Slice 1 bunch of kale into shreds, about 1/2-inch wide and place in a mixing bowl or
storage container.
2. Grate 1 large carrot into the same container as the kale, toss, cover, and refrigerate.
3. Peel and mince 3 garlic cloves and place it in a small saucepan with 1 tablespoon of grass-
fed butter, ghee, or other cooking fat.
4. Sauté over low heat until the garlic is fragrant, about 2 minutes.
5. Pour the garlic-butter mixture into a small bowl and add 2 tablespoons olive oil, ¼
teaspoon ground black pepper, ¼ teaspoon red pepper flakes, and the juice of 1 lemon.
6. Whisk thoroughly to form a salad dressing, and store in an airtight container in the
refrigerator (can be refrigerated for up to 3 days).
DESSERT: For dessert tomorrow night, you’ll be making a small batch of Choconut Cookies. Take
one of the Choconut Cookie dough bags out of the freezer, and stick it in the refrigerator. (It may
help to hide it in the refrigerator, so no one snitches!)
195
Day 28
BREAKFAST
Wild Roots Smoothie
LUNCH
Meatball Salad with Avocado & Tomato
DINNER
Wild Smoked Salmon and Kale Salad
DESSERT
Choconut Cookies (leftover)
196
Wild Roots Smoothie

o 1 beet, quartered o 1 cup ginger kombucha (optional)
o 2 carrots, stem removed o Dash of pure dried stevia leaf
o 1-inch piece fresh ginger root, peeled o 2 cups ice
o 1/2 cup frozen peach o purified water (enough for blending)
o large handful parsley leaves o Leftover coconut milk (optional)
o 2 big handfuls kale (or spinach)
o 2 tablespoons ground flaxseed meal
Directions
1. Add all ingredients to the blender along with enough water to facilitate blending. Blend
smooth.
2. Taste, if needed add more stevia to reach desired sweetness.
3. Serve.
Note #1: 1/2 cup of peaches have about 6½ grams of sugar, or about 1½ to 3¼ grams of sugar per
serving.
197
Meatball Salad with Avocado & Tomato

o Meatballs (leftover)
o 1 tablespoon grass-fed butter
o 1/2 yellow onion, peeled and chopped
o 1 bunch of arugula (or mixed greens)
o 1 tomato, chopped
o 1 avocado, peeled, pitted and chopped
o Olive oil and balsamic vinegar
Directions
1. Melt butter over medium heat in a skillet. Add leftover meatballs and chopped onion, and
sauté until onion softens and meatballs are warmed through, about 5-10 minutes.
2. Add a handful of arugula to servings plates and top with chopped avocado and tomato.
Drizzle olive oil and balsamic over the top.
3. Scoop meatballs and onion over the top, and serve.
198
Wild Smoked Salmon and Kale Salad
If you prepped the dressing for this recipe last night, warm it in a small saucepan over low heat,
and skip to #7 in the directions below.

o Smoked Wild Salmon (4-ounce)
o 1 large bunch kale
o 1 large carrot
o 3 garlic cloves
o 1 tablespoon grass-fed butter
o 1/4 teaspoon ground black pepper
o 1/4 teaspoon organic red pepper flakes
o 1/2 cup grated Parmesan cheese (optional)
Directions
1. Slice 1 bunch of kale into shreds, about 1/2-inch wide and place in a mixing bowl.
2. Grate 1 large carrot into the same bowl as the kale and toss. Set aside.
3. Peel and mince 3 garlic cloves and place it in a small saucepan with 1 tablespoon of grass-
fed butter, ghee (or other cooking fat).
4. Sauté over low heat until the garlic is fragrant, about 2 minutes.
5. Pour the garlic-butter mixture into a small bowl and add 2 tablespoons olive oil, ¼
teaspoon ground black pepper, ¼ teaspoon red pepper flakes, and the juice of 1 lemon.
6. Whisk thoroughly to form a salad dressing.
7. While still warm, pour the dressing over the kale and carrots. It’s important to pour the
dressing over the kale while its still warm. This will take some of the bitterness out of the
kale and make it more tender.
8. Add half of the Parmesan cheese (1/4 cup) and toss.
9. Divide the salad among 4 bowls, sprinkle with the remaining 1/4 cup cheese, and top with
equal portions of the smoked salmon.
199
Choconut Cookies
Take one bag of cookie dough out of the freezer at least 1 hour before making these cookies.
The dough may fall apart unless it comes to room temperature before forming into cookies, so
allow dough to come to room temperature before proceeding,

o Choconut Cookie dough (leftover)
Directions
under-side is lightly browned.
4. Enjoy.
200
BREAKFAST: Tomorrow, you’ll be enjoying the Sprouts & Greens Smoothie. Prepare right now
by blending up the smoothie and storing it in mason jars in the refrigerator.
LUNCH: Shave down the time you’d spend prepping tomorrow’s lunch of Classic Spinach Salad
with Bacon Dressing by hard boiling 6 eggs right now. Peel and store eggs in an airtight
container in the fridge.
DINNER: Tomorrow you’ll be making a double batch of Taco Salad with Creamy Avocado
Dressing. Get started on it now by seasoning your ground beef.
1. In a small bowl, whisk together 3 teaspoons paprika, 2 teaspoons cumin, 2 teaspoons
garlic powder, 2 teaspoons onion powder, 1/2 teaspoon cayenne, and 2 teaspoons salt.
2. Add seasoning mixture to 2 pounds ground beef and mix with hands until evenly
distributed.
201
Day 29
BREAKFAST
Sprouts & Greens Smoothie
LUNCH
Classic Spinach Salad with Bacon Dressing
DINNER
DESSERT
202
Sprouts & Greens Smoothie

o 1 cup fresh sprouts or micro greens
o 1 bunch chard
o 3 celery sticks
o 1/4 cup pineapple (fresh or frozen)
o dash of pure stevia extract, to taste
o ice and water
Directions
1. Add all ingredients to the blender with enough water to facilitate blending. Blend smooth.
2. Taste, and add a bit more stevia if needed to achieve desired sweetness. Serve.
Note: 1/4 cup pineapple has about 4 grams of sugar, or 1-2 grams of sugar per serving.
203
Classic Spinach Salad with Bacon Dressing

o Large bunch of baby spinach
o 6 hard boiled eggs, peeled and sliced
o 6 slices pasture-raised, nitrate-free bacon
o ¼ cup red onion, finely chopped
o ½ cup red wine (can substitute with 1/4 cup red wine vinegar for a stronger flavor)
o Sea salt to taste
o Cracked black pepper to taste
Directions
1. Place spinach into a large salad bowl. Add the sliced egg and set aside.
2. Chop bacon into 1-inch pieces. Cook bacon in a skillet over medium heat, stirring
regularly, until brown and crisp. Remove to paper towels to drain.
3. Turn the heat down to low, leaving the bacon drippings in the pan. Stir in onion and cook
slightly to take the edge off.
4. Whisk in the red wine and cook, whisking constantly to integrate bacon grease with the
wine. Continue until the wine is reduced to about half.
5. Season with salt to taste (you don’t need much).
6. Add bacon into the spinach, pour the warm dressing over top, and toss to coat.
1. Plate the salad and top with coarse cracked black pepper.
204
If you prepped the ground beef for this recipe last night, skip to #3 in the directions below. We’re
making a double batch of the ground beef, so you’ll have leftovers for lunch.

o 2 teaspoons ground cumin
o ½ teaspoon cayenne pepper
o 2 teaspoon sea salt, plus ¼ teaspoon for dressing
o 1 large head green or red leaf lettuce
o 1 large ripe avocado
o Juice of ½ lime
o 1 garlic clove, peeled
o 2 tablespoons cilantro leaves
o Pure filtered water
o Organic salsa and chopped tomato, for serving (optional)
Directions
1. In a small bowl, combine paprika, cumin, garlic powder, onion powder, cayenne pepper,
and 1 teaspoon salt. Whisk well.
2. Add taco seasoning to 2 pounds ground beef and mix with hands until evenly distributed.
3. Heat the ground beef in a large heavy skillet set over medium heat. Cook, stirring
regularly, until the meat is browned, 6–10 minutes.
4. Add 1⁄4 cup water. Stir well and reduce to a simmer. Simmer until flavors have melded
and the liquid is reduced, about 5 minutes.
5. While the meat simmers, wash and dry 1 head of lettuce. Chop into large chunks and add
to serving plates.
6. Make the dressing: Peel and pit the avocado and place the flesh into the blender.
Squeeze in the juice of 1/2 a lime. Add 1 garlic clove, 2 tablespoon cilantro leaves, 1/4
teaspoon salt, and just enough water to facilitate blending.
7. As the dressing blends, add more water to reach your desired consistency.
8. When the meat is done, store half in an airtight storage container in the fridge for lunch in
2 days. Take the remaining ground beef and divide among serving plates on top of the
lettuce. Top with the avocado dressing and garnish with fresh salsa or chopped tomatoes
(optional).
205
Choconut Cookies

Directions
4. Enjoy.
206
207
Day 30
BREAKFAST
Fatty Coffee
LUNCH
Beef Taco Frittata
DINNER
Chicken Pad Thai Squash Noodles
DESSERT
208
Fatty Coffee

Directions
of froth on top. Alternatively, you can use a hand frother to mix coffee and fat together.
or scrambled eggs.
209
Beef Taco Frittata

o 2 tablespoons butter or ghee
o 8 large eggs
o 1½ cup cooked taco meat (leftover)
o Large handful spinach
o ½ red bell pepper, sliced into rings
o Optional toppings: Shredded lettuce, tomato, avocado, hot sauce, cheese
Directions
1. Preheat the oven to broil.
2. Melt 2 tablespoons butter in a cast iron (or oven proof) skillet set over medium heat and
swirl to coat the edges.
3. In a large bowl, beat the eggs until bubbly. Mix in the taco meat and spinach.
4. Pour into the preheated pan and top with bell pepper rings.
5. Cook over medium heat without disturbing until the edges are puffy and and starting to
turn golden, about 5 minutes.
6. Transfer to broiler for about 5 more minutes until the top and center are cooked through.
Cool slightly before cutting.
7. Top with avocado, tomato, and shredded lettuce.
Note: If you don’t have an oven-safe skillet, add the raw egg mixture to 9-inch pie pan or 8x8-inch
baking dish and bake at 350F for about 40 minutes, until a toothpick inserted into the center comes
out clean.
210
Chicken Pad Thai Squash Noodles
We’re doubling this recipe so, you’ll have leftovers for lunch.

o 2 pounds boneless, skinless chicken thighs, cut into thin pieces
o 3 tablespoons liquid coconut aminos
o ¼ cup fresh lime juice (from about 2 medium limes)
o 1 tablespoon raw honey
o 2 teaspoons fish sauce
o ¼ teaspoon red pepper flakes
o 1 tablespoon Thai chili sauce
o ¼ cup toasted sesame oil
o 4 large eggs
o 6 green onions, sliced
o 2 red bell pepper, sliced
o 2 pounds yellow summer squash, spiralized
o ½ bunch fresh cilantro, leaves only, roughly chopped
o ½ cup unsalted cashews, chopped (or peanuts)
Directions
1. In a medium bowl, whisk together coconut aminos, lime juice, honey, fish sauce, red
pepper flakes, and Thai chili sauce. Set aside.
2. Heat half the sesame oil in a large wok or skillet over high heat. Add egg and cook to soft-
scrambled. Remove to a plate.
3. Slice the chicken into thin pieces.
4. Add remaining oil and cook chicken, stirring regularly, until done through. About 5
minutes.
5. Add green onion and bell pepper and cook 1 - 2 minutes. Add egg back to pan.
6. Pour the sauce over everything and cook, stirring, until bubbly, about 3 minutes.
7. Stir in squash noodles. Just heat through, about 1 minute.
8. Plate the Pad Thai and sprinkle with chopped nuts and cilantro.
Note #1: Use a spiral vegetable peeler to spiralizer summer squash into noodles, or run a julienne
peeler or vegetable peeler lengthwise along summer squash.
Note #2: Store leftover Pad Thai in an airtight container in the refrigerator.
211
Choconut Cookies

Directions
4. Enjoy.
212
Congratulations!
You did it!
Here’s some good news: Maintaining a lean and healthy body is much easier than creating one.
Once you reach your ideal body composition, experiment with eating more starches, fruit,
ancient grains, or anything else you like.
If you love fruit, starchy vegetables, or dairy, enjoy them more often and see how your body
responds. If you suddenly gain weight, you know the culprit. If your weight begins to drift and
you can’t isolate it to one food in particular, boost your protein and scale back your fat and
carbs.
When your body is in perfect balance, you feel so mentally sharp, physically strong, and
energetic that you may no longer take pleasure in the low-quality foods you once craved.
If you don’t feel the need to schedule indulgences, there’s no need to force it. Relaxing your
standards on a whim throughout the week may work better for you. As long as you stick to The
Wild Diet 80% of the time, the results will come, perhaps even more quickly than you think.
213

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The Wild Diet

30-Day Meal Plan

Are you ready? Ok, let’s get started.

What Is the Measurement for Each Serving?

DESSERTS, TREATS & YOUR SWEET TOOTH

Do I have to follow this meal plan exactly?

Have fun and do the best you can!

Here’s a simple template we follow for our meals:

How can I make meal prep easier?

Do I have to fast in the morning or drink fatty coffee?

Do I have to have dessert in the evening?

Ok, are you ready? Let’s do this.

Shopping List Notes

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Note: Store any leftovers in an airtight container in the refrigerator.

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Bone Broth Butter

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Note: Store leftovers in an airtight container in the refrigerator up to five days.

How to Track Your Progress

Get Ready for This Week

Shopping List Notes

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Prepare the Mock Potato Salad:

Prepare the Chicken*:

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