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EVERYTHING PARMESAN CRISPS DIRECTIONS Recipe by Skinnytaste INGREDIENTS 1 2 cup freshly grated Parmesan not pre grated using the large holes of a box grater 3 4 teaspoon sesame seeds 3 4 teaspoon minced Preheat the oven to 400F Pour 2 tablespoon of grated cheese onto a silicone lined baking sheet highly recommended for this or parchment paper and lightly pat down with your fingers to make about 4 inches round Repeat 3 more times with remaining cheese leaving 1 2inch space in between each circle Bake 3 minutes until almost done Combine the sesame seeds onion garlic and poppy seeds in a small bowl Top each with 3 4 teaspoon Bake for 5 minutes or until golden and crisp Cool before eating dried onion flakes 3 4 teaspoon minced dried garlic flakes 3 4 teaspoon poppy seeds NUTRITION Servings 4 66 calories per serving protein 5 5g carbohydrates 1 5g fats 4 5g

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CILANTRO CHICKEN SALAD DIRECTIONS Recipe by Skinnytaste INGREDIENTS 7 OZ COOKED CHICKEN BREAST OR TOFU SHREDDED OR DICED 2 TBSP LIGHT MAYONNAISE 1 SMALL SCALLION CHOPPED 2 TSP LIME JUICE 2 TBSP CHOPPED CILANTRO KOSHER SALT AND PEPPER 1 8 TEASPOON GARLIC POWDER 1 8 TEASPOON CUMIN 1 8 TEASPOON CHILE POWDER LOW SODIUM CHICKEN BROTH Step 1 Combine cooked chicken mayonnaise scallions lime juice and cilantro Season to taste with salt pepper garlic powder cumin and chile powder Add a little chicken broth if the chicken seems too dry 1 tbsp at a time Step 2 How to Poach Chicken Breast Cover chicken breast in broth in a small pot add water if it doesn t cover the chicken Add salt and pepper a piece of celery and it s leaves you could add herbs like parsley garlic onion or whatever you want and bring to a boil Reduce to a simmer and cook 5 minutes Remove from heat cover tight and let it sit for 15 20 minutes or until thickest part of the breast registers 160 degrees Chicken will be cooked through Let it cool and cut into small cubes NUTRITION Servings 2 161 calories per serving protein 23g carbohydrates 3g fats 6g

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SPICED CRUMBLED TOFU BOWL DIRECTIONS Recipe by Chris Morocco Bon Appetit INGREDIENTS 14 OZ TOFU FIRM 1 4 CUP EXTRA VIRGIN OLIVE OIL 2 GARLIC RAW 2 TSP GROUND CORIANDER 1 TSP SMOKED PAPRIKA Step 1 Firmly squeeze tofu to expel as much excess water as possible Tear into 1 2 pieces Heat oil in a large nonstick skillet over medium high Add tofu season with salt and cook tossing occasionally until golden brown and crisp around the edges 57mins Using a spatula break the tofu into 1 pieces Add garlic and cook tossing occasionally until tofu is crisp all over 3mins Step 2 Reduce heat to medium Add coriander paprika cumin and fennel Cook stirring just until spices deepen in color about 20secs Add tomato paste and cook stirring until paste slightly darker in color1min add hot sauce and 1 cup water Bring to a simmer and cook stirring occasionally until sauce thickens 5 7mins Season with salt 1 TSP GROUND CUMIN 1 TSP FENNEL SEED 1 TBSP TOMATO PASTE DOUBLE CONCENTRATED 2 TSP HOT SAUCE 1 PACKAGE RICED CAULIFLOWER OPTIONAL AVOCADO Step 3 Divide riced cauliflower 3 4cup among the bowl Top with tofu mixture cabbage avocado and cilantro Serve with lime wedges for squeezing over NUTRITION Servings 4 200 calories per serving protein 9 4g carbohydrates 5 8g fat 17g

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CHICKEN VEGETABLE SOUP DIRECTIONS INGREDIENTS 2 cups water 6 cups chicken or vegetable stock low sodium 4 medium celery stalks sliced 3 medium carrots sliced cup chopped yellow onion 2 cloves garlic minced 2 tablespoons chopped fresh parsley 1 teaspoon ground thyme teaspoon paprika salt and ground black pepper to taste 1 bay leaf 1 pound chopped cooked chicken or tofu 4 cups sliced yellow squash Step 1 Combine water stock celery carrots onion garlic parsley thyme paprika salt black pepper and bay leaf in a pot Bring to a simmer cover and cook until vegetables are soft 20 to 30 minutes Step 2 Add cooked chicken and squash to the pot and simmer until squash is tender about 10 minutes more NUTRITION Servings 6 Nutrition per serving 185 calories protein 22 5g carbohydrates 9 5g fat 6 2g cholesterol 57mg sodium 350 2mg

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KETO CHOCOLATE MOUSSE DIRECTIONS Step 1 Combine cream cocoa powder espresso powder almond extract stevia and sea salt in a large bowl Beat using an electric mixer until mixture is light and fluffy and holds its form Transfer to a serving bowl or individual serving dishes INGREDIENTS 1 cup heavy whipping cream 2 tablespoons unsweetened cocoa powder teaspoon instant espresso powder teaspoon almond extract 1 tablespoon stevia powder 1 pinch fine sea salt 2 tablespoons dark chocolate chips or to taste Optional Step 2 Serve sprinkled with chocolate chips plus additional cocoa powder or espresso powder to taste NUTRITION Servings 4 Nutrition per serving 139 calories protein 1 4g carbohydrates 8 1g fat 12 8g cholesterol 40 9mg sodium 93 4mg

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BROCCOLI CHEDDAR SOUP DIRECTIONS Recipe by Food Network INGREDIENTS 1 bunch broccoli 1 small onion finely chopped 1 medium red skinned potato diced 1 4 cup all purpose flour 3 cups low sodium chicken or vegetable broth Kosher salt and freshly ground black pepper 1 4 teaspoon freshly grated nutmeg 1 cup grated extra sharp Cheddar 1 teaspoon Worcestershire sauce One 12 ounce can fat free evaporated milk 2 scallions thinly sliced Step 1 Separate the stems and the florets from the broccoli Trim and discard the bottom of the broccoli stems and peel the tough outer layers Finely chop the stems and coarsely chop the florets and set aside separately Step 2 Mist a large pot with nonstick cooking spray and heat over medium heat Add the broccoli stems onions and potatoes and cook stirring until softened 7 to 10 minutes Add the flour and cook stirring until lightly toasted about 2 minutes Stir in the broth and bring to a boil Reduce the heat to maintain a simmer and continue to cook stirring occasionally until thickened and the vegetables are tender 12 to 15 minutes Step 3 Meanwhile combine the reserved florets and 1 2 cup water in a small saucepan Bring to a boil cover and continue to steam until the florets are bright green and crisptender about 5 minutes Add the entire contents of the pot with the florets to the soup along with the nutmeg Stir to combine and remove from the heat Stir in the Cheddar Worcestershire and milk Season with salt and pepper Garnish with the scallions N U T R I T I O N Serving size 1 cup Servings 6 Calories per serving 230 Total fat 8g Total Carbohydrates 26g Total Protein 16

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FALL FRUITS VEGETABLES SEPTEMBER Fruits Persimmons cup Pomegranates cup Figs cup Grapes cup Mangoes cup Apples 1 cup Cantaloupe 1 cup Tomatoes 1 cup OCTOBER Fruits Dried Cranberries 2 Tbsp Persimmons cup Pomegranates cup Grapes cup Apples 1 cup Vegetables Acorn squash cup Beets cup Rutabagas cup Vegetables Brussels sprouts cup Acorn squash cup Butternut squash cup Beets cup Butternut squash cup Winter squash cup Leeks cup Eggplant cup Parsnips cup Green beans cup Sweet potatoes cup Peppers cup Sweet potatoes cup Sustain phase Sustain phase Pumpkins 1 cup Cauliflower 1 cup Okra 1 cup Broccoli 1 cup Cauliflower 1 cup Turnips 1 cup Pumpkins 1 cup Lettuce Free Spinach Free Raw Swiss chard Free Raw Mushrooms Free Raw Cabbage Free Lettuce Free Mushrooms Free Raw Spinach Free Raw Swiss chard Free Raw NOVEMBER Fruits Dried Cranberries 2 Tbsp Pears cup Persimmons cup Pomegranates cup Oranges 1 cup Tangerines 1 cup Vegetables Beets cup Leeks cup Brussels sprouts cup Parsnips cup Rutabagas cup Winter squash cup Sweet potatoes cup Sustain phase Pumpkins 1 cup Cauliflower 1 cup Broccoli 1 cup Turnips 1 cup Cabbage Free Mushrooms Free Raw Spinach Free Raw

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FRIJOLES DE LA OLLA DIRECTIONS Recipe by Bon Appetite INGREDIENTS 3 spring onions or scallions trimmed 2 sprigs of hardy herbs rosemary thyme avocado leaves or bay 3 small sprigs of tender herbs epazote cilantro basil or mint 3 garlic cloves crushed 1lb soaked beans pinto black cannellini or kidney 2 Tbsp Diamond crystal salt 1 avocado raw Step 1 Soak beans for 24 hours prior to cooking pick through prior to soak Step 2 Bring scallions herbs garlic beans salt and 4 quarts water to a boil in large pot Step 3 Reduce heat to mediumlow and simmer gently uncovered skimming surface and stirring occasionally and adding more water as needed to keep beans covered until beans are tender Step 4 Serve and top off with diced avocado sliced peppers and or queso fresco NUTRITION Serving size 1 cup Servings 8 Calories per serving 234 Total fat 3 4g Total Carbohydrates 38 5g Total Protein 12 5

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GRILLED GREEK PIZZA Recipe by Reynolds Wrap STEP 1 DIRECTIONS PREHEAT GRILL TO 450 F ROLL OR PAT PIZZA DOUGH INTO A 14 INCH CIRCLE ON A SHEET OF REYNOLDS WRAP HEAVY DUTY FOIL BRUSH DOUGH WITH OLIVE OIL INGREDIENTS 1 PACKAGE CAULIFLOWER STEP 2 SPRINKLE ON OREGANO PIZZA CRUST AND LEMON ZEST ADD 2 TABLESPOONS OLIVE OIL GREEN PEPPERS RED 1 TABLESPOON DRIED ONION CHERRY OREGANO TOMATOES OLIVES FETA 2 TEASPOONS LEMON ZEST 1 2 GREEN PEPPER CHOPPED AND MOZZARELLA SEASON 1 4 RED ONION CHOPPED WITH SALT AND PEPPER TO 8 10 CHERRY TOMATOES CUT TASTE IN HALF STEP 3 8 10 KALAMATA OLIVES GRILL 15 TO 20 MINUTES IN PITTED AND CUT IN HALF 1 2 CUP CRUMBLED FETA CHEESE 1 2 CUP SHREDDED MOZZARELLA CHEESE SALT AND PEPPER REYNOLDS WRAP HEAVY DUTY FOIL COVERED GRILL OVER INDIRECT HEAT NUTRITION Servings 6 148 calories per serving protein7 6g carbohydrates 11 4g fat 9 3g

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CUCUMBER TOMATO AND GREEN BEAN SALAD STEP 1 Recipe by Bon Appetite DIRECTIONS COMBINE CUCUMBERS TOMATOES GREEN BEANS GARLIC AND CHILE IN A LARGE BOWL FINELY CHOP CUP PEANUTS TO THE SIZE OF LENTILS AND ADD TO BOWL STEP 2 WHISK LIME JUICE BROWN SUGAR AND FISH SAUCE IN A SMALL BOWL UNTIL SUGAR IS DISSOLVED STEP 3 INGREDIENTS 1 LB PERSIAN OR ENGLISH CUCUMBERS HALVED LENGTHWISE SLICED ON A STEEP DIAGONAL THICK 6 OZ CHERRY OR GRAPE TOMATOES HALVED OR QUARTERED 4 OZ GREEN BEANS TRIMMED SLICED ON A STEEP DIAGONAL INTO THICK STRIPS 3 LARGE GARLIC CLOVES FINELY CHOPPED 1 FRESNO CHILE SEEDS REMOVED FINELY CHOPPED POUR DRESSING OVER VEGETABLES AND TOSS WITH YOUR HANDS GENTLY SQUEEZING AS YOU GO UNTIL WELL COATED AND VEGETABLES HAVE WILTED SLIGHTLY ABOUT 30 SECONDS TASTE SALAD AND SEASON WITH MORE LIME JUICE BROWN SUGAR OR FISH SAUCE IF NEEDED SALAD SHOULD BE EQUAL PARTS SOUR AND SALTY WITH SWEET CLOSE BEHIND STEP 4 TRANSFER SALAD TO A PLATTER COARSELY CHOP REMAINING CUP PEANUTS AND SCATTER OVER SALAD CUP UNSALTED ROASTED PEANUTS DIVIDED 3 TBSP OR MORE FRESH LIME JUICE 1 TBSP LIGHT BROWN SUGAR 1 TBSP FISH SAUCE NUTRITION Servings 6 155 calories per serving protein35 7g carbohydrates 15 5g fat 9 9g

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VEGGIE BREAKFAST FRITTATA DIRECTIONS Step 1 Preheat the oven to 375 degrees F Recipe by Food Network INGREDIENTS 12 strips sugar free bacon about 10 ounces 2 red potatoes sliced 1 8 inch thick rounded ends discarded 1 small red bell pepper finely chopped 12 large eggs 2 tablespoons chopped fresh chives Hot sauce for serving Step 2 Heat the oil in a medium oven safe nonstick skillet over medium high heat Add the bell peppers and onion and cook stirring occasionally until softened 6 to 7 minutes Add the spinach sun dried tomatoes and garlic and cook stirring frequently until the spinach is just wilted and still vibrant green about 1 minute Step 3 Reduce the heat to low and add the eggs 1 teaspoon salt and a few grinds of black pepper Stir gently to distribute the vegetables Bake until the eggs are set 13 to 15 minutes Step 4 Let stand for 5 minutes then slice into 6 pieces Serve with hot sauce Refrigerate in an airtight container for up to 1 week NUTRITION Serving size 1 cup Servings 6 Calories per serving 180 Total fat 13g Total Carbohydrates 6g Total Protein 12

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BLACK PEPPER BEEF AND CELERY STIR FRY DIRECTIONS Recipe by Bon Appetite INGREDIENTS 3 GARLIC CLOVES 2 TSP GINGER 2 TSP GROUNDED BLACK PEPPER 1 TSP SESAME OIL 2 TBSP VEGETABLE OIL DIVIDED 1 LB SIRLOIN STEAK 5 CELERY STALKS 4 SCALLIONS 2 TBSP SOY SAUCE 1 TBSP RICE VINEGAR 1 TBSP UNSALTED BUTTER Step 1 Whisk garlic ginger pepper sesame oil and 1 Tbsp vegetable oil in a medium bowl Add beef season with salt and toss to coat Step 2 Heat remaining 1 Tbsp oil in a large cast iron skillet over high Wait until you see some wisps of smoke then working in batches if needed arrange steak in skillet and cook Add sliced celery and scallions Cook tossing often until celery is slightly tender about 2 mins Step 3 Remove skillet from heat and add soy sauce vinegar butter and 3 Tbsp water Toss until butter is melted and sauce coats steak still off heat NUTRITION Servings 4 328 calories per serving protein 35 6g carbohydrates 3 7g fat 18g

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SUMMER VEGGIE SALAD DIRECTIONS Recipe by LeanMD Inc INGREDIENTS 2 EARS CORN HUSKED 1 15 OUNCE CAN BLACK BEANS RINSED AND DRAINED 1 AVOCADOS DICED BUNCH FRESH CILANTRO ROUGHLY CHOPPED 1 3 CUP CHERRY TOMATOES HALVED 1 4 LARGE RED ONION THINLY SLICED 1 JALAPENO PEPPER SEEDED AND CHOPPED 2 TABLESPOONS OLIVE OIL 1 LIMES ZESTED AND JUICED Step 1 Place corn into a large pot and cover with water bring to a boil Reduce heat to medium low and simmer until tender about 5 minutes Drain and cool corn Cut kernels from cob Step 2 Mix corn kernels black beans avocados cilantro tomatoes onion and jalapeno pepper together in a bowl Step 3 Whisk olive oil lime zest and lime juice together in a bowl pour over corn mixture and toss to coat Refrigerate until chilled about 1 hour NUTRITION Servings 4 282 calories per serving protein 7 7g carbohydrates 34 4g fat 15 5g

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Chicken stuffed baked avocado s Modify the servings to fulfill higher calorie phases Servings Ingredients Symb ol 1 Avocado 2V 2 oz Chicken 2P 1 oz Cheese 1P Ingredients 4 avocados halved and pitted 2 cooked chicken breasts shredded teaspoon salt teaspoon ground black pepper 1 pinch cayenne pepper cup shredded Parmesan cheese or more to taste Prep 10 mins Cook 8 mins Total 18 mins Servings 8 Yield 8 avocado halves Per Serving 334 calories 25 2 g total fat 9 4 g carbohydrates 20 1 g protein 1

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