49 Bicentennial Cir Sacramento CA  95826   M-F: 7am - 4pm  Sat: 9am - 1pm 

 

We'd like to prepare you for a healthy transition to

 

regular foods over the next 2 weeks.......

 

Congratulations!!

 

You've

 

Successfully

 

Completed

 

a Peel'd

 

Program.

 

 

 

 

@sacpeeld

 

/Peeld

We know you're feeling great right now. You probably feel less bloated, lighter and you probably even have more energy than you did this time last week. 

 

Some of you may be a little scared to start to add things into your diet as to not "ruin" all your hard work... and others of you are craving a steak ... yes, the struggle is real.

 

However you may be feeling right now, please please please don't make your first meal tomorrow  a big slab of steak and eggs! We promise you will get those foods again, just not tomorrow. 

Smoothie Bowl: 2 cups almond milk, 1/2 banana, 1/2 cup frozen strawberries, 1/2 cup fresh blueberries **vegan protein powder is optional. Blend everything up and pour in a bowl... or better yet, pour over some quinoa. Put as many nuts, seeds, coconut flakes and fresh fruit as you'd like on top. I normally put a bit of granola as well for an added crunch. 

 

  Healthy Breakfast Ideas: 

 

  • Nut Butter & Banana
  • Berry and Yogurt Smoothie
  • Savory Oatmeal With an Egg
  • Quinoa Fruit Salad
  • Avocado Toast With Egg.
  • Egg over Sauteed Kale or Spinach (with garlic & onion)
  • Sausage with bowl of fruit or berries

 

 Healthy Snack Ideas:

 

 * Avocado with rice crackers

 

 * Any mixed nuts with berries

 

 * Sliced apples, celery,

    carrots, etc... with nut butter

 

 * Salsa or Guacamole with             anything

 

 * Air-popped corn

 

 * Baked Garbanzo Beans

 

 * Cucumber salad

 

Saturday 

Breakfast: Scrambled eggs with sauteed onion & mushrooms 

Lunch: Simple salad with chicken or ham if you'd like. Make sure to get plenty of greens for lunch

Dinner: Roasted Broccoli with Parmesan Salmon *

 

Sunday

Breakfast: 1/2 Grapefruit with almonds

Lunch: Apple Cranberry Spinach Salad *

Dinner: Asparagus Soup *

 

Monday

Breakfast: Orange Mango Smoothie *

Lunch: Left-Over Asparagus soup from last night

Dinner: Baked Lemon Chicken *

 

Tuesday

Breakfast: Sauteed Spinach or Kale with egg

Lunch: Spinach Veggie Wrap * 

Dinner: Chicken Tortilla Soup *

 

Wednesday

Breakfast: Kale/ Pinapple Smoothie *

Lunch: Spinach Salad with Carrots, Cabbage, Cucumber & onion

Dinner: Mushrooms with Spaghetti Squash *

 

Thursday

Breakfast: 1/2 Grapefruit w/ handful almonds

Lunch: Quinoa Salad

Dinner: Turkey Chili *

 

Friday

Breakfast: Scrambled Eggs with Veggies

Lunch: Left-over chili

Dinner: Roasted Chicken & Veggies *

 

 

 

 

   Meal Plan for week #1

 

Week 2 Meal Plan

Saturday

Breakfast: Vegetable Fritata 

Lunch: Simple cucumber salad 

Dinner: Salmon with Asparagus or sauteed kale

 

Sunday

Breakfast: Smoothie of your choice with fresh berries and coconut

Lunch: Hummus, Cucumber & Avocado wrap *

Dinner: Crockpot Beef Stew *

 

Monday

Breakfast: Sliced Banana with almond butter & berries

Lunch: Left-over Beef Stew

Dinner: Curried Coconut Quinoa *

 

Tuesday

Breakfast: Kale/ Pineapple Smoothie with mixed nuts

Lunch: Simple spinach salad with berries and walnuts

Dinner: Mediterranean Spaghetti Squash Bowl * 

 

Wednesday

Breakfast: Scrambled eggs with sauteed mushrooms & onion

Lunch: Roasted root vegetables (carrot, beet, squash.... etc)

Dinner: Baked Broccoli with Parmesan Salmon *

 

Thursday

Breakfast: Smoothie of your choice with berries or mixed nuts

Lunch:  Cob salad with chicken breast or ham

Dinner: Chicken Tortilla Soup *

 

Friday

Beakfast: 1/2 Grapefruit with nuts

Lunch: Left-over soup

Dinner: Baked Lemon Chicken *

 

 

 

Baked Broccoli with Parmesan Salmon

Broccoli
    • 1 1/4 lbs broccoli crowns, stems cut and reserved for another use, florets chopped into bite size pieces
    • 2 1/2 Tbsp olive oil
    • 1 clove garlic, minced
    • Salt and freshly ground black pepper
Salmon
  • 4 (6 oz) skinless salmon fillets
  • 1 1/2 Tbsp plain yogurt
  • 1 1/2 tsp lemon juice (zest lemon first)
  • 1 clove garlic, minced
  • Salt and freshly ground black pepper
  • 1/4 cup slightly packed finely grated parmesan
  • 1/4 cup bread crumbs
  • 1 Tbsp chopped fresh parsley
  • 1 1/2 tsp lemon zest
  • 1/4 tsp dried thyme
  • 1 1/2 Tbsp olive oil

Directions

  • Preheat oven to 400 degrees. Line a rimmed baking sheet with aluminum foil. Spray foil with non-stick cooking spray.
  • Place broccoli in a mound in center of baking sheet. Pour olive oil over broccoli along with garlic and toss to evenly coat. Season with salt and pepper to taste and spread near edges of baking sheet, leaving enough space in center to fit salmon fillets (note that if you like your broccoli more browned and roasted then let it roast for 5 minutes first then remove and spread to edges, this just gives it a head start. If you like it crisp tender and slightly roasted then no pre-roasting needed).
  • Season bottom of salmon with salt and pepper and place salmon in center of baking sheet, leaving about 3/4-inch between fillets so they can evenly cook. In a mixing bowl whisk together mayonnaise, lemon juice and garlic and brush about 1/2 Tbsp over each fillet. Season top with salt and pepper. In a mixing bowl whisk together parmesan, bread crumbs, parsley, lemon zest and thyme, then drizzle 1 1/2 Tbsp olive oil into bowl and stir with a fork until evenly moistened. Spread parmesan mixture evenly over tops of salmon fillets. Bake in preheated oven until salmon fillets have cooked through, about 12 - 15 minutes (for a more golden crust you can broil during the last 1 - 2 minutes of baking if needed).

 

Baked Lemon Chicken

 

  • 4 boneless skinless chicken breasts
  • 4 cloves garlic, peeled and minced
  • 3 tablespoons melted butter
  • 2 tablespoons freshly-squeezed lemon juice
  • 1 teaspoon fresh thyme leaves
  • 1 teaspoon Kosher salt
  • 1/2 teaspoon freshly-cracked black pepper
  • optional garnishes: fresh lemon slices, extra fresh thyme sprigs

 

To brine your chicken breasts, simply fill a large bowl with 1 quart of warm water and 1/4 cup kosher salt. Stir to combine until most of the salt is absorbed.  Add the chicken breasts and let them sit in the mixture to brine for 15 minutes.  Or you can also cover the bowl and refrigerate for up to 6 hours.  Remove the chicken breasts from the brine, rinse them with cold water, then pat them dry with some paper towels.

Heat oven to 450°F.

 

In a medium bowl, whisk together the garlic, melted butter, lemon juice, and thyme until combined.  Set aside.

 

Pour the melted butter mixture into the baking dish, and place the chicken breasts on top of it in an even layer.  Use a pastry brush to brush the butter mixture all over the chicken breasts until they are completely coated on both sides.  Then sprinkle each chicken breast evenly with a generous pinch of salt and pepper.

Then feel free to add in a few extra lemon slices to the mix to look pretty when it all bakes up. 

 

Bake for 5 minutes.  Then remove the pan from the oven and brush the chicken again thoroughly with the butter mixture.  Bake again for 5 minutes, remove and brush.  Bake again for 5-8* minutes, or until the chicken is cooked through and no longer pink.  

 

Once the chicken is cooked, remove the pan from the oven and brush the chicken thoroughly with the butter mixture once more.  Loosely cover the pan with aluminum foil, and let the chicken rest for at least 5-10 minutes.  Serve immediately, garnished with extra lemon slices and thyme sprigs if desired.

 

 

Spinach Veggie Wrap

1 Whole wheat or spinach wrap 
1/2 cup hummus
1/2 cup spinach
1/2 long carrot, sliced lengthwise
3 long slices of tomato
A few pieces of red cabbage
1/4 cup chopped avocado

 

 

Smear entire wrap with hummus. Fill wrap with remaining ingredients and roll up tightly. Cut in half.

 

Chicken Tortilla Soup

SOUP
  • 2 Tbsp avocado, grape seed or coconut oil
  • 1/2 white or yellow onion, diced
  • 3 cloves garlic, minced
  • 1/2 red or orange pepper, diced
  • 1 1/2 tsp cumin
  • 1 tsp chili powder
  • 1 1/2 cups spicy chunky salsa (make your own or purchase some)
  • 4 cups vegetable stock
  • 2 Tbsp coconut sugar or maple syrup (optional | to taste)
  • 2 15-ounce black beans cooked in salt, slightly drained
  • 1 15-ounce whole kernel corn, drained
Possible Garnishes:
  • Lime juice
  • Fresh cilantro, chopped
  • Red onion, diced
  • Tortilla chips
  • Ripe avocado, cubed
  • Hot sauce
 
Instructions
  1. Heat a large pot over medium heat. Once hot, add oil, garlic, onion, pepper, a pinch each salt and pepper and stir. Cook for 4-5 minutes, stirring frequently, until onions are translucent and the peppers have a bit of color.
  2. Add cumin and chili powder and stir to coat. Then add salsa, vegetable stock and coconut sugar. Stir to combine, then increase heat to medium heat and bring to a low boil.
  3. Once it’s boiling, add black beans and corn and stir. Reduce heat to low and simmer, covered for 30 minutes or more, stirring occasionally. The longer it simmers, the more the flavor will develop. It’s even better the next day.
  4. Serve as is or with recommended serving options above.
  5. Leftovers will keep covered in the refrigerator for 5-6 days, or in the freezer for 1 month.

 

Turkey Chili

  • 2 teaspoons olive oil
  • 1 yellow onion, chopped
  • 3 garlic cloves, minced
  • 1 medium red bell pepper, chopped
  • 1 pound extra lean ground turkey or chicken 
  • 4 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon salt, plus more to taste
  • 1 (28-ounce) can diced tomatoes
  • 1 1/4 cups chicken broth
  • 2 (15 oz) cans dark red kidney beans, rinsed and drained
  • 1 (15 oz) can sweet corn, rinsed and drained
  • For topping: cheese, avocado, tortilla chips, cilantro, sour cream
INSTRUCTIONS
  1. Place oil in a large pot and place over medium high heat. Add in onion, garlic and red pepper and saute for 5-7 minutes, stirring frequently. Next add in ground turkey and break up the meat; cooking until no longer pink. Next add in chili powder, cumin, oregano, cayenne pepper and salt; stir for about 20 seconds.
  2. Next add in tomatoes, chicken broth, kidney beans and corn. Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come together. Taste and adjust seasonings and salt as necessary. Garnish with anything you'd like.
  3. Makes 6 servings, about 1 1/2 cups each.
  • 2 tablespoons coconut oil, divided
  • 1 pound beef stew meat, trimmed of fat
  • 1 medium yellow onion, thinly sliced
  • 1 clove garlic, minced
  • 1 teaspoons peeled and minced fresh ginger
  • 1 (13.5-ounce) can coconut milk
  • 1/3 cup tomato paste
  • 1/8 cup red curry paste
  • 1 tablespoons fish sauce
  • 1 teaspoon fresh lime juice
  • 1 teaspoon sea salt
  • 1 cup broccoli florets
  • 1 cup julienned carrots
  • 1 cup peeled and julienned jicama
  • fresh cilantro, for garnish

INSTRUCTIONS:

  1. Heat 1 tablespoon of the coconut oil in a large skillet over medium-high heat. Working in batches, brown the meat on all sides.
  2. Use a slotted spoon to transfer each batch of browned meat directly to the slow cooker, then continue browning. Wipe out the skillet between batches if a lot of liquid has accumulated at the bottom to ensure even browning.
  3. Wipe out the skillet and add the remaining 1 tablespoon of coconut oil. Saute the onion, garlic, and ginger over medium high heat for 5 minutes.
  4. Pour in the coconut milk and stir continuously to release the browned bits on the bottom of the pan.
  5. Add the tomato paste, curry paste, fish sauce, lime juice, and salt, then pour the mixture over the beef in the slow cooker.
  6. Cook on high for 5 hours or low for 8 hours. Add the broccoli, carrots, and jicama during the last 30 minutes if cooking on high, or the last hour if cooking on low. Serve garnished with cilantro.

 

Crockpot Beef Stew

  • 1 small spaghetti squash (about 2 pounds)
  • 2 tbsp extra virgin olive oil
  • 2 cups button mushrooms, chopped bite size
  • 2 garlic cloves, finely chopped
  • 1 tbsp fresh thyme
  • ¼ cup parmesan cheese, grated
  • 1 handful flat leaf parsley, finely chopped
  • salt and pepper to taste
 
  1. Preheat oven to 380Fº
  2. In a deep skillet (or large pan), add olive oil, garlic and thyme. Cook for 2 minutes over high heat and add mushrooms. Cook until mushrooms are golden brown (about 7-8 minutes). Turn off the heat and set aside.
  3. Put the spaghetti squash on a baking tray and bake for about an hour, until squash can be pierced with a knife.
  4. Take squash out of the oven and let cool to room temperature. Cut in half and get rid of the seeds. Use a fork to scrape the squash into strings.
  5. Add squash to the skillet (or pan), turn the heat to high and quickly fry with mushrooms. Sprinkle parmesan while sauteing for a minute.
  6. Turn the heat off, top with parsley and season with salt and pepper. Serve.

 

Mushrooms with Spaghetti Squash

 

Baked Chicken & Veggies

  • 2 medium chicken breasts, chopped
  • 1 cup bell pepper, chopped (any colors you like)
  • ½ onion, chopped
  • 1 zucchini, chopped
  • 1 cup broccoli florets
  • ½ cup tomatoes, chopped or plum/grape
  • 2 tablespoons olive oil
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 teaspoon italian seasoning
  • ¼ teaspoon paprika (optional)

Instructions

  1. Preheat oven to 500 degree F. 

  2. Chop all the veggies into large pieces. In another cutting board chop the chicken into cubes. 

    Place the chicken and veggies in a medium roasting dish or sheet pan. Add the olive oil, salt and pepper, italian seasoning, and paprika. Toss to combine.

  3. Bake for 15 minutes or until the veggies are charred and chicken is cooked. Enjoy with rice, pasta, or a salad.
  • Soft whole-grain wrap 
  • Hummus — your favorite kind
  • Thinly sliced cucumbers, as needed
  • Thinly sliced tomatoes, as needed
  • Thinly sliced peeled avocado, as needed
  • Thinly shredded romaine lettuce, mixed baby greens
    baby spinach, baby arugula, or a combination

Place a room-temperature wrap on a plate or cutting board. Spread generously with hummus (though not so much that it will ooze from the sandwich). Arrange a row each of cucumber, tomatoes, and avocado down the center. Cover with a big handful of the leafy greens of your choice.

Fold two opposite sides of the wrap over the center, then roll up snugly, making sure the ends stay tucked in. Cut in half to serve.



 

Hummus, Cucumber & Avocado Wrap

 

Curried Coconut Quinoa with Roasted Cauliflower 

Roasted Cauliflower
  • 1 head cauliflower, cut into bite-sized florets
  • 2 tablespoons melted coconut oil or olive oil
  • ¼ teaspoon cayenne pepper
  • Sea salt
Curried coconut quinoa with greens
  • 2 teaspoons melted coconut oil or olive oil
  • 1 medium yellow onion, chopped
  • 1 teaspoon ground ginger
  • 1 teaspoon ground turmeric
  • ½ teaspoon curry powder of choice (optional)
  • ½ teaspoon ground cardamom
  • 1 can (14 ounces) light coconut milk
  • ½ cup water
  • 1 cup quinoa, rinsed well in a fine mesh colander
  • ⅓ cup raisins
  • 1 teaspoon sea salt
  • 1 tablespoon apple cider vinegar
  • 4 cups baby arugula or chopped chard, spinach, maybe even kale*
  • Optional garnishes: 2 green onions, chopped, and a sprinkle of red pepper flakes
 
INSTRUCTIONS
  1. Roast the cauliflower: Preheat oven to 425 degrees Fahrenheit. Toss the cauliflower florets with coconut oil, cayenne pepper and a light sprinkle of sea salt. Roast for 25 to 30 minutes on the middle rack, turning halfway, until the cauliflower is tender and golden on the edges.
  2. Cook the quinoa: In a large pot with a lid, warm the coconut oil over medium heat. Add the onion and cook until it is turning translucent, stirring often, about 5 minutes. Add the ginger, turmeric, curry powder and cardamom and stir until fragrant, about 30 seconds. Pour in the coconut milk, water, rinsed quinoa and raisins. Bring the mixture to a boil, then cover and reduce heat to a simmer. Cook for 15 minutes, then remove the pot from heat and let it rest for 5 minutes.
  3. Fluff the quinoa with a fork. Stir in the salt, vinegar and greens (if you intend to eat this dish as leftovers, I recommend storing leafy greens separate from the quinoa, as the greens don't reheat well). Divide the quinoa into bowls and top with roasted cauliflower. Garnish with green onions and red pepper flakes if you'd like.
  • 1 spaghetti squash
  • 2 tablespoons + 1 teaspoon extra-virgin olive oil, divided
  • 1 can (15 ounces) chickpeas, rinsed and drained, or 1½ cups cooked chickpeas
  • 1 red bell pepper, chopped
  • ⅓ cup chopped red onion (about ½ small onion)
  • ¼ cup thinly sliced Kalamata olives
  • 2 tablespoons chopped fresh basil and/or parsley, plus extra for garnish
  • 1 clove garlic, pressed or minced
  • 1 tablespoon lemon juice
  • ¼ teaspoon salt
  • Sprinkle of crumbled feta cheese or grated Parmesan (optional), for garnish
Parsley-basil pesto
  • ¼ cup pepitas (hulled pumpkin seeds)
  • ½ cup packed fresh basil leaves
  • ½ cup packed fresh flat-leaf parsley leaves
  • 2 tablespoons lemon juice
  • 2 tablespoons water
  • ¼ teaspoon salt
  • ¼ cup extra-virgin olive oil
  • To prepare the spaghetti squash, preheat the oven to 400 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper for easy clean-up. Use a very sharp chef's knife to cut off the tip-top and very bottom ends of each spaghetti squash. Stand the squash upright on a stable surface and slice through it from top to bottom to divide it in half. Repeat with the other squash.
  1. Use a large spoon to scoop out the spaghetti squash seeds and discard them. Drizzle each squash half with 1 teaspoon olive oil and rub it all over the inside and outside of the squash, adding more oil if necessary. Sprinkle salt and pepper lightly over the interiors of the squash, then place them cut-side down on the prepared baking sheet. Bake for 40 to 60 minutes, until the interiors are easily pierced through with a fork.
  2. Meanwhile, to prepare the chickpea salad, combine the chickpeas, bell pepper, onion, olives, chopped basil and/or parsley, garlic, lemon juice, remaining 1 tablespoon olive oil and salt. Stir to combine. Taste, and add more lemon juice and/or salt if necessary. Set aside.
  3. To prepare the pesto: In a small skillet, toast the pepitas over medium heat, stirring often, until they are fragrant and making little popping noises, about 5 minutes. Pour the pepitas into a food processor and let them cool for a few minutes. Then, add the basil, parsley, lemon juice, water and salt. Process while slowly drizzling in the olive oil, stopping to scrape down the sides as necessary, until the pepitas have broken down to create a pretty smooth sauce. Transfer the pesto to a small bowl for serving.

 

Mediterranean Spaghetti Squash