60 Days To Healthy Weight Loss PDF

60 Days to
HEALTHY
Weight Loss
and
Whole Body
Cleansing
Be advised that the information in this e-book is not intended to be a primary therapy for any disease or
ailment. Always consult your primary health care practitioner before starting any new medical,
nutritional, or exercise program. Any mention of nutrients or supplements is in relation to their support
of good nutrition with the intent of supporting the physiological and biochemical processes of the human
body, and not to diagnose, treat, cure, or prevent any disease or condition.
Copyright 2007
Best On Earth Products, LLC
All rights reserved, including the right of reproduction in whole or in part in any form.
ii
Table of Contents
THOMAS VON OHLEN, MS, NC .............................................................................................................................. 4

ARE YOU CLINICALLY OVERWEIGHT OR OBESE?............................................................................................ 5
WHATS MISSING IN THE WEIGHT LOSS EQUATION?....................................................................................... 6
FOLLOWING ARE SOME TIPS TO STRENGTHEN YOUR ADRENALS AND HAVE A SUPERIOR METABOLIC RATE ...................... 8
WHATS IN YOUR COLON? .................................................................................................................................... 9
THE NATIONAL CANCER INSTITUTE STATES THE FOLLOWING ON THEIR WEBSITE.......................................................... 9
A COLON CLEANSE SURVEY FROM CUREZONE.COM REPORTED THE FOLLOWING .......................................................... 9
HOW DO WE LIVE WITH OUR TOXIC LIVER? .................................................................................................... 11
ACCORDING TO A REPORT BY COLUMBIA UNIVERSITY SCHOOL OF PUBLIC HEALTH ................................................... 11
HERE ARE SOME TIPS TO HELP MINIMIZE YOUR EXPOSURE TO TOXINS ....................................................................... 12
SO WHATS FOR DINNER?................................................................................................................................... 13
HERE ARE SOME TIPS FOR EXERCISING SAFELY AND EFFECTIVELY ............................................................................ 14
FINAL THOUGHTS ................................................................................................................................................. 15
TESTIMONIALS ...................................................................................................................................................... 16
60 DAY GUIDE........................................................................................................................................................ 18
MEAL PLANS ......................................................................................................................................................... 19
WEEK 1................................................................................................................................................................. 20
WEEK 2................................................................................................................................................................. 21
WEEK 3................................................................................................................................................................. 22
WEEK 4................................................................................................................................................................. 23
WEEK 5................................................................................................................................................................. 24
WEEK 6................................................................................................................................................................. 25
WEEK 7................................................................................................................................................................. 26
WEEK 8................................................................................................................................................................. 27
WEEK 9................................................................................................................................................................. 28
RECIPES ................................................................................................................................................................. 29
WEEK 1................................................................................................................................................................. 30
WEEK 2................................................................................................................................................................. 34
WEEK 3................................................................................................................................................................. 39
WEEK 4................................................................................................................................................................. 44
WEEK 5................................................................................................................................................................. 49
WEEK 6................................................................................................................................................................. 54
WEEK 7................................................................................................................................................................. 58
WEEK 8................................................................................................................................................................. 61
WEEK 9................................................................................................................................................................. 64
SHOPPING LISTS................................................................................................................................................... 66
WEEK 1................................................................................................................................................................. 67
WEEK 2................................................................................................................................................................. 68
WEEK 3................................................................................................................................................................. 69
WEEK 4................................................................................................................................................................. 70
WEEK 5................................................................................................................................................................. 71
WEEK 6................................................................................................................................................................. 72
WEEK 7................................................................................................................................................................. 73
WEEK 8................................................................................................................................................................. 74
WEEK 9................................................................................................................................................................. 75
iii
PROTEIN SHAKE RECIPES .................................................................................................................................. 76
CLEANSE SHAKE RECIPES ................................................................................................................................. 77
RESOURCES .......................................................................................................................................................... 78
iv
Thomas Von Ohlen, MS, NC
Dear Friend,
Have you ever tried to diet and been unsuccessful? Or

maybe you have been successful for a short period but
then gained much of the weight back. If you have, you
should not feel discouraged. You are among the
millions of people who have tried different diets over
the years and remain unsatisfied with the lack of long
term results.
A 2007 UCLA review of over 80 studies on diet

concluded that up to two-thirds of dieters regain more
weight than they lost on their diets.
Here is the good news. You no longer need to be a

part of the unsuccessful dieters group! There are a
number of reasons why people fail to achieve their
weight and health goals. In this e-book I will expose
those reasons and reveal some hidden truths about weight loss and health.
As a nutritionist, I have spent the last twenty years studying and teaching thousands of people
with health issues. By far, the overwhelming majority of those people put weight loss on their
list of primary or secondary goals to achieve by following my nutrition and health programs.
You may have noticed the title of this book includes the words, Whole Body Cleanse.
Cleansing the body of toxins is the first step in permanent weight loss. This e-book will provide
you with all the resources you need as well as a simple step by step process to follow for
success. By focusing on one small step at a time, you will accomplish your weight loss goals
and restore health to your body. I look forward to hearing about your new healthy body very
soon!
In health,
60 Days to HEALTHY Weight Loss and Whole Body Cleansing - Page 4

www.HealYourBodyNow.com
Are You Clinically Overweight Or Obese?
Obesity is often defined as having a Body
Mass Index (BMI) of 30 or above, while being
overweight is defined as having a BMI of 25 or
above. A persons BMI is calculated by
multiplying their weight in pounds by 704.5,
dividing that number by their height in inches,
and dividing that number by their height in
inches a second time.
Since only 26 percent of U.S. adults engage in

vigorous leisure-time activity for at least 10
minutes, three times a week, the BMI levels mentioned are globally accepted as indicators of
overweight and obesity. However, if someone is muscular, the BMI is not a good indicator of
being overweight or obese. For a much more accurate way of determining what percent of
your body weight is from fat, you can have a hydrostatic test done.
So just how many people are we talking about? Lets look at some of the current overweight
and obesity statistics that face our society.
According to the American Obesity Association
Approximately 127 million adults in the U.S. are overweight, 60 million obese, and 9
million severely obese.
Obesity is associated with more than 30 medical conditions, including diabetes, arthritis,
cardiovascular disease, liver and kidney disease, and five major cancers.
According to the U.S. Department of Health and Human Services
Recent increases in overweight and obesity cuts across all ages, racial and ethnic
groups, and both genders.
300,000 deaths each year in the United States are associated with obesity.
The economic cost of obesity in the United States was about $117 billion in 2000.
I agree with certain health organizations that have made the statement, we are facing an
epidemic of obesity in our Nation! So what is causing this epidemic? Just as there are no
single bullet cures for disease, there are typically no single causes. There are a number of
contributing factors, and while some are talked about by main stream health professionals, I
am going to reveal the most important three that are rarely mentioned.

Whats Missing In The Weight Loss Equation?
In the next few chapters we are going to talk about three systems of the body, whose
deterioration play significant parts in the overweight and obesity epidemic. First, we are going
to look at the subject of metabolism. The following paragraphs in this chapter are taken from
the book I co-authored titled, 101 Great Ways to Improve Your Health. This is an excellent
health information resource written by world renowned experts including Dr. Joseph Mercola,
Dr. Julian Whitaker, and Dr. Stephen Sinatra.
For many years, I have seen the equation diet + exercise = weight loss. Let me explain the
problem with this equation. Can you imagine trying to sit on a three-legged stool that had one
leg missing? Missing one third of the parts will cause you to fall short of your intended outcome
every time. Let me fill in the missing part of the weight loss equation:
diet + exercise + metabolism = weight loss
You see, tens of millions of Americans have dieted and exercised for years with intense
dedication and still not gotten the results they were searching for. Without taking into account
your metabolic function, you can never properly assess your weight control needs!
So what exactly is your metabolism? Metabolism is the sum of the processes by which your
body changes phytochemicals from food into the energy needed to move, breathe, think, and,
essentially, live. When you eat food, your metabolism converts the phytochemicals in the food
into other chemicals your body needs such as vitamins, minerals, amino acids, glucose, and
water. You may wonder why some people have a fast metabolism while others are slow, or
why some who once had a fast metabolism now have a slow one. Well, three main systems in
your body help regulate your metabolism. They are the liver, thyroid gland, and most
importantly, your adrenal glands.

Each of your two adrenal glands is located above each kidney and does numerous things for
your body. They first and foremost regulate over forty hormones, or chemical messengers,
which play a crucial role in your metabolism! The same glands also initiate the immune
response, regulate blood pressure and blood sugar levels, and produce much of the digestive
juices you use in breaking down your foods. The two reasons that our adrenal glands are
weakened have to do with input and output. First, we will discuss adrenal output.
What you may not know is that every day, you experience physical, mental, and chemical
stress, which affects your body chemistry on a cellular level, and it is the cells in the adrenal
glands that take the brunt of these stresses. Over years of stress, the adrenals become
fatigued and can no longer regulate all the constituents of a healthy metabolism properly.
Sometimes the adrenals, in a weakened state, are referred to as insufficient, and as the
progression of adrenal breakdown continues, it leads to so-called adrenal burnout, as
described by the late Dr. Paul Eck, who researched adrenal function and tissue analysis for
decades. In either stage, a person may exhibit symptoms such as weight gain, chronic
infection, allergies, high blood pressure, high and low blood sugar levels, PMS, depression,
and anxiety.
When your adrenals are fatigued, you look for an outside stimulant to jumpstart them.
Increased intake of caffeine may be an indicator of coping with adrenal weakness.
Unfortunately, caffeine is also a chemical stressor. While the average cup of coffee contains
100150 milligrams of caffeine, just 250 milligrams of caffeine has been shown to cause
insomnia, headaches, nervousness, and even stomach ulcers. Other diseases associated with
different levels of caffeine intake are miscarriages, bladder cancer, breast cancer, ovarian
cysts, and prostate cancer. The reason caffeine has been linked to such disorders is that when
the adrenals are synthetically stimulated over and over; they make mistakes and send
hormones to the wrong places in our bodies, which leads to cellular imbalance.
Other substances that push the adrenals are sugar, enriched and bleached flours, nicotine,
alcohol, diet pills, and sometimes even excessive exercise. We need to rest and feed our
adrenals after years of stress, but instead, we push them chemically, like whipping a dying
horse.
There are other dietary intake factors that slow your metabolism as well. The intake of dairy
products affects your hormone levels and immune system. When dairy products are
pasteurized, the high heat destroys the enzyme phosphatase, which is necessary for the
absorption of calcium. Also, the addition of hormones and antibiotics to the dairy cows will
cause more biochemical imbalance and toxicity.
Red meat from cows also slows our metabolism due to the same chemical processing as well
as the high fat and protein, which take a great deal of digestive enzymes to break down.
Remember, when the adrenals are insufficient, it will negatively affect digestive enzyme
production as well. Hydrogenated fats are found in almost all packaged foods today, and they
will most definitely slow down your metabolism since the body was never intended to break
these man-made fats down.
Regarding the input to the adrenal glands, this is where a large problem remains. You can cut
out all the chemical stimulants and dietary intake of metabolism killers, but what are you doing
to rebuild your already weakened adrenal glands? I have often given my patients the analogy
of the body and a bank account.
Lets say that for years, you made withdrawals from your bank account until there was almost
no money left in it. You realize you better stop taking money out or you wont be able to pay
your bills. Even if you stop making withdrawals for many years, the interest on the little amount
left in your account will not build the account back up to where it once was. To restore your
finances in that account, you need to make deposits. This means that we need to put back the
proper nutrients into our human bank accounts.
On top of all the toxic chemicals that are allowed into your food sources, a big problem is that
there are very small amounts of nutrients in your food at all. According to Earth Summit
Report, 1992, 85 percent of the nutrients in North Americas soil have been depleted! That
statistic is from fifteen years ago, and things have certainly not gotten any better on our
commercial farms. Since your metabolism relies heavily on proper nutrients, which are no
longer found in adequate amounts in our soil, you need to supply your body with an alternate
nutrient source.
Following are some tips to strengthen your adrenals and have a superior
metabolic rate
Make sure you are getting proper amounts of sleep. The body needs to shut down at
night to repair from the damage of the day.
Try to purchase your meats, fruits, vegetables, and grains from organic sources
whenever possible, and always drink plenty of purified water!
The addition of whole food vitamin and mineral supplements is always a good idea to
ensure you are getting the nutrients you need to keep your metabolism working the way
it was designed to.
If your body is already showing signs of adrenal insufficiency or burnout, you should
consult a health care professional about an adrenal gland supplement.
Do not let yourself get into stressful situations, and if you find yourself in one, resolve it
as quickly as possible to lessen the amount of stress to the adrenals.

Whats In Your Colon?
Youve certainly heard the expression many times, You are what you eat. Have you ever
really thought about what it means? Do you think about it when youre making food choices? In
some ways, we do become what we eat, literally. Have you ever seen a sample of blood
plasma from someone who had eaten a fast food hamburger? What was previously a clear
liquid becomes cloudy with the fat and cholesterol thats absorbed from eating a high-fat
hamburger.
Your colon is weakened by the build up of toxic

material found in the foods that you have eaten
over the years. Many processed foods, such as
milk, enriched and bleached flour and sugar, as
well as packaged foods filled with preservatives,
contain toxic elements that slowly build up in the
intestine. This build up causes a hardened
impacted glue to form within the intestines,
decreasing the body's ability to absorb nutrients,
lowering metabolic rates and causing unhealthy
weight gain.
When the body cannot absorb the nutrients in food properly, energy levels are lowered and the
risk of serious illness is dramatically increased. Colorectal cancer in the U.S. is the fourth most
common cancer in men and women.
The National Cancer Institute states the following on their website
Estimated new cases and deaths from colon and rectal cancer in the United States in 2007:
New cases: 112,340 (colon); 41,420 (rectal)

Deaths: 52,180 (colon and rectal combined)
Since most of us have been exposed to these toxins for many years, changing your diet
alone will not remove this toxic buildup. Certain colon cleansing and balancing products
are needed to restore health to your colon. Once the colon cleansing process is completed
you will have more energy, an increased feeling of over all wellness and a lower risk of
potential illness. The best colon cleansing products are listed on the Resources page of this
e-book.
A colon cleanse survey from curezone.com reported the following
37.6 percent of those surveyed lost weight.

38.7 percent reported improved digestion.
31 percent reported the passing of parasites.
46.2 percent reported less gas and bloating.
39.8 percent reported feeling lighter.
90.6 percent said they would recommend colon cleansing to others.
While metabolism is mentioned first in this e-book, colon cleansing is the first step you need to
take towards healthy weight loss. Once this is accomplished you will have a much easier time
restoring your metabolic rate.

How Do We Live With Our Toxic Liver?
Your body is constantly exposed to toxins in the environment. Petrochemical toxins from
vehicles and factory gases, water pollution from acid rain, toxic run-off from farms and
factories, food pollution from pesticides, chemical fertilizers, preservatives, chemical flavorings
and medications.
Over 77,000 chemicals are produced in North

America alone, while over 3,000 chemicals from
other countries are added to our food supply.
There are roughly 1,000 new chemicals
introduced each year. There are more than
10,000 chemical solvents, emulsifiers and
preservatives used in food processing.
Many of the most common household products

contain potentially toxic chemicals which can
build up in your system and cause any number
of unknown effects. Aside from detergents and cleaning agents, hormone-mutating chemicals
can also be found in plastics, pesticides, fertilizers, and processed soy products.
According to a report by Columbia University School of Public Health
95 percent of cancer is caused by diet and environmental toxicity.

The average American has 400 to 800 man made chemicals stored in the fat cells of
their bodies.
Effects of these toxins include Parkinsons, Alzheimers, depression, cancer, ADD,
infertility, fatigue, headaches, obesity, allergies, arthritis, asthma, suppressed immune
function, and an increased sensitivity to stress.
The liver has the primary job of clearing toxins from the body with help from the bowels,
kidneys, lungs and skin. Typically, the liver can become overwhelmed by all the toxins that
interfere with the essential metabolic processes it is responsible for. The liver has over 2,000
important metabolic processes going on at any given time. Every five minutes, each
drop of blood in your body is cleansed by your liver.
When the liver does not have the resources to handle a toxin, that toxin will be stored in the fat
cells of our body. These fat cells increase in size as water is retained to further buffer our body
from these toxins and shortly there after we are overweight, with high blood pressure. It is
important to give the liver a break!

Here are some tips to help minimize your exposure to toxins
Avoid processed foods. Note that all recipes in the meal plans are intended to be made
with organic ingredients as much as possible!
Avoid using toxic chemicals in your home and instead use natural organic products.
Whenever possible, store food and water in glass containers, instead of plastic.
Don't eat farm raised fish or tuna from aluminum cans.
Use natural brands of toiletries, including shampoo, lotions, and deodorants
Avoid using artificial air fresheners, dryer sheets, fabric softeners or other synthetic
fragrances.
Avoid artificial food additives of all kind, including artificial sweeteners and MSG.
Have your home drinking water tested for contaminants. Install an appropriate water
filter to ensure protection from chemicals, bacteria, and parasites.
By following the meal plans in the 60 Day Guide, you will allow your liver to rejuvenate. Part
of the 60 days includes a specific liver cleanse which consists of specific natural formulas,
listed on the Resources page of this e-book. This is essential for the liver restoration process
to occur!

So Whats For Dinner?
Now that I have taken you through the main
contributors to being overweight which most
professionals do not focus on, lets talk about the
two point that are most talked about. Those two
topics are of course, diet and exercise. I have never
liked the word diet because people always relate it
to a negative thought. Maybe that is because the
word diet includes the word DIE! We need to
concentrate on exchanging commercial food for
healthy organic food whenever possible.
Read this next sentence very carefully. If you fail

to plan, you plan to fail! So many people have not
achieved their weight and health goals because
they were not prepared to do what it takes to
succeed. The 60 Day Guide makes succeeding
much easier. The 60 days of meal plans and
recipes, along with delicious shake recipes, resources to obtain specific cleansing nutrient
formulas and even shopping lists for each week are all provided for you! All you have to do is
follow the day by day schedule and the weight will come off while your health returns.
So what about exercise? Let me explain a very basic principal of the human body.
The only way to burn fat is through aerobic exercise!
While you do not have to kill yourself in the gym for hours at a time, I do suggest you try to do
20 minutes of aerobic exercise, three times a week during your program. Even if it is just brisk
walking, that is OK. Dont just take a leisurely
stroll and stop to smell the roses though, walk at a
good pace so that you sweat. This will help
mobilize and release toxins as well.
If you want to push a little harder, get on the bike,

treadmill, stair master, elliptical trainer, in the pool
or on the road with your best jogging shoes. Yes,
by increasing your lean muscle mass through
anaerobic weight training you can increase your
metabolism, but the majority of fat that your body
will burn is going to happen through aerobic
exercise.

Here are some tips for exercising safely and effectively
If you are going into a commercial gym, make sure that you are familiar with all the
machines. Do not be embarrassed to ask someone on the gym staff a question or two.
It is a lot less embarrassing than having them call an ambulance because you used the
machine wrong and injured yourself!
The most important thing to remember when exercising with weights is to focus on your
form. The number one reason people are injured while working out is that they have
incorrect form. Again, if you are not sure about your form, ask a trainer or staff member
at your gym.
The number two reason for injury is that people use too much weight. Let's not worry
about breaking world records. If you injure yourself, you defeat the entire purpose of
why you are working out in the first place.
Another key here is making sure that you are drinking enough water before, during, and
after your workout. The bodys 100 trillion cells need water to transport nutrients into the
cell for energy, and transport the toxins of the cell out.
Lastly, always wear comfortable and supportive clothing and footwear when working
out. You are there to do work, but that work is often fun when you are comfortable and
relaxed.

Final Thoughts
Now that you have a better understanding of how and why your body becomes overweight and
toxic, you can begin to apply the 60 Day program to reverse your situation. I know that you
probably lead a very busy life and may not be able to follow everything to the letter, but let me
encourage you to try your best for the next 60 days. It took years for your body to get to the
state it is now in, dont you agree that 60 days is a very short period of time to see some great
results?
Finally, do you struggle with being consistent in your attempts at losing weight or eating
healthy? Do you find that your motivation and willpower are out the door after the first week of
following a diet or health regiment? Here is the last weapon you will use in your war against
weight gain. Click Here to learn how you can stay focused, effortlessly, and win the war.

Testimonials
Hi
I wanted to let you know that I have lost 12 lbs so far! Your recipes are great! I have told all of my
friends about your program. I have dropped one dress size already and I am only on my third week,
thanks so much!
Gloria S.
Thomas,
What can I say, as I mentioned on the phone, I have lost 14 pounds in 3 weeks. My knees and low
back dont hurt any longer. I have no desire to drink coffee anymore, and I think that getting off it
helped my mind become clearer. Thanks for getting me started man!
Tony A.
Dear Thomas,
Thanks for encouraging me to push my husband to follow the program with me. He still cant believe it!
He lost a total of 19 pounds in 21 days! As you know, that was probably all in his stomach. It is hard to
imagine that we actually have pounds of undigested food in our colons, yuck! I think everyone should
follow your program, and I will continue to tell everyone that I know Thanks again!
Maria K.
Dear Thomas,
The first week was very easy. I loved the shopping list that came along with the meal plan. I had the
stuffed peppers last night and they were great. I am having the chicken cacciatore tonight. I have lost
5 pounds so far. Thanks for all the help.
Beth

Hello,
I am very thankful for your system of cleansing and meal plans. After my second child was born last
year I could not get my weight back down. I was about 30 pounds over my desired weight but after
finishing the 60 days just yesterday I have only 5 more pounds to go. I really feel like my metabolism is
back on track and the last 5 pounds will be easy to shed. Thank you so much for making this program
available.
Sincerely,
Rachel Robbins
Hi Thomas,
My husband and I are both following your program. This is our third week and we are seeing great
results. I especially like the fact that we get to eat such a variety of foods in a day that we dont feel like
we are on a restricted diet. We dont feel in deprived and yet we are losing weight and have greater
energy levels. Thanks for helping us regain balance and health! God bless you!
Judith M.
Thomas,
I must admit that I haven't followed the program 100%, but it has made a
difference following it 90% of the time and I feel great. Now I have a better understanding of how my
body works and why it takes more than just diet and exercise to lose the weight. Talk to you soon with
another update. Thanks!
Barbara J.

60 Day Guide
"In order to make some changes in your life, you have to make some CHANGES in your life!"
If you want to change your weight and health status, you will want to begin changing your day-
to-day habits in certain areas. Here are some pointers to do so successfully.
Following this meal plan in the exact format given will maximize results, but there are sure to
be meals that you do not like or do not have time to prepare. In these cases, we suggest you
choose another meal from the plan that you have previously tried instead of eating something
from an outside source. This will greatly reduce your tendency to eat foods that hinder your
progress towards weight loss and vitality.
Eating larger portions of these meals is more advisable for your health than adding a bag or
two of fast food to your diet. If you feel you do not have time to make a meal, dont skip eating.
Instead, choose a shake from the appropriate list according to where you are in your 60 days.
Shakes should not take longer than 3 minutes to make, start to finish, and you can always take
one to go.
Certain meals are prepared in amounts that will provide leftovers if you are a single person. It
is fine to eat the leftover meal the next day as a substitute for a meal you may not want to
make or like. Remember, you are following this plan for results, so make good decisions if you
want the best results!
The Shopping List for each week is provided following the Recipes. You may not need
everything listed here. Choose the things you will eat off of the Meal Plan and then buy
accordingly.
The first day of the program you will start the colon cleanse protocol along with your meal
plans. Please follow the instructions that come with the Whole Body Cleanse Kit. The colon
cleanse will continue for 30 days and is a very simple process. You will typically not feel any
strange effects from it, nor will you need to be near a bathroom all the time!
Starting on day 39 and continuing through day 60 you will follow the instructions for the liver
cleanse which come with the Whole Body Cleanse Kit. Plan on starting your 60 days a week
after ordering your products to ensure they arrive in time and you also pick a day to shop for
your first week of meals.
All the meal plans and shopping lists can be printed out. Remember to drink plenty of quality
water everyday and shoot for eight hours of sleep a night! Enjoy your new body and feel free
to email your results to Thomas@HealYourBodyNow.com Be sure to sign up for our free
newsletter at Heal Your Body Now.

Meal Plans
During the cleansing process, you will eliminate foods that are toxic to your body, while
consuming nutrient rich, healing foods. Certain fruits and vegetables are included for their
known cleansing abilities. Each meal and shake has been specifically placed in the 60 day
plan for optimum results. Try to stick to the program as closely as possible. Always use organic
foods and spices when they are available. Please print out and read over the 60 Day Guide to
make sure you understand the whole process.

Week 1
2 scrambled eggs with Vegetable Soup Stuffed Peppers

mushrooms, onions,
tomatoes, red peppers, and
spinach.
1 piece Ezekiel toast
Protein Shake Portobello Mushroom Salad Chicken Cacciatore
2 hardboiled eggs Minestrone Soup Grilled Tilapia

1 piece of Ezekiel toast
1 Tbs organic almond butter
1 orange
Protein Shake Veggie Wrap with grilled Shrimp Bison-Turkey Meatloaf
1 Peach, Butternut Squash Soup Shrimp Stir Fry

1 Piece of Ezekiel toast with
2 Tbs almond butter
Protein Shake Garbanzo Bean Salad Broiled Salmon
2 scrambled eggs Cabbage Stew Chicken Piccata

1 serving size of smoked
salmon. Grill salmon until
crispy (taste like bacon!)

Week 2
Protein Shake Tuna Fish Wrap Turkey Chili
Organic oatmeal Beef Onion Soup Spicy Fish Stir Fry

3 Tbs slivered almonds
1 apple.
Protein Shake Veggie Wrap with grilled Grilled Tuna Vegetable Salad
Chicken
2 Hardboiled Eggs Chicken Rice Soup Stuffed Spaghetti Squash

1 Piece of Ezekiel Toast
1 Tbs almond butter
1 Pear
Protein Shake Portobello Mushroom Salad Grilled Shrimp Fajitas
2 scrambled eggs Bean Soup Baked Scrod

1 Piece of Ezekiel toast
salmon. Grill salmon until
Protein Shake Spicy Egg and Vegetable wrap Baked Turkey

Week 3
2 scrambled eggs with Tomato Sausage Soup Ginger Chicken Stir Fry
mushrooms, onions,
spinach
1 Piece Ezekiel Toast
Protein Shake Veggie Wrap with grilled Shrimp Turkey Cabbage Stew
Organic oatmeal Chicken Broccoli Soup Baked Sole

2 ounces of blueberries
Protein Shake Egg Salad Wrap Turkey Chili
1/2 of a grapefruit Shrimp Bisque Grilled Tuna Kabobs

Ezekiel toast with
2 Tbs almond butter
Protein Shake Grilled Chicken Sandwich Broiled Blackened Salmon
2 Hardboiled Eggs Chicken Rice and Beans Stuffed Spaghetti Squash

1 Tbs almond butter
1 plum

Week 4
Protein Shake Veggie Wrap with grilled Jambalaya

Chicken
2 scrambled eggs with Broccoli Spinach Soup Turkey Burger

asparagus, tomatoes, and
yellow squash
Protein Shake Spicy Egg and Vegetable wrap Baked Chicken
2 scrambled eggs Cabbage Stew Baked Tilapia

salmon. Cook salmon until
Protein Shake Veggie Wrap with grilled Shrimp Chicken Fajitas
1 cup of cantaloupe Vegetable Beef Soup Baked Turkey

1 piece of Ezekiel toast and
2 Tbs of almond butter
Protein Shake Salad with baked turkey Shrimp Stir Fry

Week 5
Organic oatmeal Minestrone Soup Stuffed Peppers

1 banana.
Protein Shake Portobello Mushroom Salad Chicken Piccata
2 Hardboiled Eggs Chicken Rice Soup Grilled Tuna Vegetable Salad

1 Tbs almond butter
1/2 of a cup of strawberries
Protein Shake Shrimp Salad Wrap Turkey Casserole
2 Scrambled Eggs with Turkey Rice Soup Ginger Chicken Stir Fry
Mushrooms, onions,
spinach
1 Piece Ezekiel Toast
Protein Shake Egg Salad Wrap Baked Scrod
1 cup of watermelon Cabbage Turkey Sausage Soup Salsa Chicken

2 Tbs almond butter

Week 6
Protein Shake Veggie Wrap with grilled Cajun Chicken and Rice
Chicken
2 scrambled eggs Cabbage Stew Chicken Veggie Pasta

salmon. Cook salmon until
Protein Shake Tuna Fish Wrap Jambalaya
Cleanse Shake Grilled Chicken Sandwich Cleanse Shake
Cleanse Shake Spinach Salad Cleanse Shake
Cleanse Shake Turkey Wrap Cleanse Shake
Cleanse Shake Salad with Grilled Chicken Cleanse Shake

Week 7
Cleanse Shake Chicken Rice and Beans Cleanse Shake
Cleanse Shake Salad with Baked Turkey Cleanse Shake
Cleanse Shake Stuffed Peppers Cleanse Shake
Cleanse Shake Salad with grilled shrimp Cleanse Shake
Cleanse Shake Turkey Chili Cleanse Shake
Cleanse Shake Minestrone Soup Cleanse Shake
Cleanse Shake Portobello Mushroom Salad Cleanse Shake

Week 8
Cleanse Shake Butternut Squash Soup Cleanse Shake
Cleanse Shake Salad with grilled shrimp Cleanse Shake
Cleanse Shake Chicken Fajitas Cleanse Shake
Cleanse Shake Baked Turkey Salad Cleanse Shake
Cleanse Shake Spicy Egg Vegetable Wrap Cleanse Shake
Cleanse Shake Shrimp Bisque Cleanse Shake
Cleanse Shake Salad with grilled Chicken Cleanse Shake

Week 9
Cleanse Shake Chicken Rice and Beans Cleanse Shake
Cleanse Shake Cabbage Stew Cleanse Shake
Cleanse Shake Veggie wrap with grilled Cleanse Shake

chicken
2 hardboiled eggs Stuffed Peppers Olive Chicken

1 Tbs almond Butter
1 orange.

Recipes
Remember to use fresh organic ingredients as much as possible. You may vary cooking times for
personal preference but do not burn food to a crisp, as this destroy nutrients and causes the
formation of gene-mutating heterocyclic amines. Heterocyclic amines have been linked to prostate,
breast, colorectal, esophageal, lung, liver, and other cancers. This is just what we are trying to avoid,
so be aware.

Week 1
Vegetable Soup
1 diced potato
2 diced carrots
1/2 cup of sliced mushrooms
1/2 of a diced onion
1 cup of frozen spinach
3/4 cup of brown rice
3 cups of chicken broth
Combine all ingredients in large saucepan. Bring to a boil on high heat for about 10 minutes.
Bring heat down to medium and cover with a lid. Allow to cook for about 30 minutes. Serves 2.
Stuffed Peppers
1 cup brown rice (prepare according to package instructions)

3 deseeded green bell pepper halves
1 lb ground turkey
3 tsp extra virgin olive oil
15 oz diced tomatoes
1 zucchini (diced)
1 yellow squash (diced)
1Tbs tamari
Pre heat oven to 350 degrees. While rice is cooking bring a medium pot of filtered water to boil
on high heat and place bell pepper halves in the water and cook for about 5 minutes (this
allows the peppers to soften but not become mushy). While peppers are cooking, brown
ground turkey on medium-high heat in a skillet with extra virgin olive oil. Add tomatoes,
zucchini and squash. Bring saucepan down to medium heat and cover for 10 minutes. Add
tamari, place lid back on skillet and cook for an additional 5 minutes. Remove from heat.
Combine cooked rice and ground turkey in a large bowl. Place pepper halves in a baking dish,
and stuff each one with the turkey mixture. Cover baking dish with foil and cook in oven for 15
minutes. Serves 3.
Portobello Mushroom Salad
1 Portobello mushroom
2 tsp tamari
Diced tomatoes
Diced artichoke hearts
Preheat oven to 350 degrees. Take mushroom top and place it on a baking sheet. On the
mushroom, drizzle 1 tsp of tamari. Place in oven for 10 minutes. Remove from oven, top with
diced tomatoes and diced artichoke hearts. Drizzle remaining tamari over salad. Bake for
another 10 minutes. Eat warm! Serves 1.

Chicken Cacciatore
2 chicken breasts
6 tsps extra virgin olive oil
onion (diced)
1 bell pepper (diced)
cup chicken broth
1 28 oz can whole tomatoes
1 Tbs Tamari
Brown 2 chicken breasts in a med-high heated skillet with 3 tsps of extra virgin olive oil for
about 5 minutes on each side. Remove chicken from skillet and set aside. Add an additional 3
tsps of extra virgin olive oil to the skillet and cook 1/2 of a diced onion, after 5 minutes add a
chopped green bell pepper and cook for another 5 minutes. To the skillet add 28-ounce can of
whole tomatoes along with 1/2 of a cup of chicken broth. Break tomatoes up with a spoon. Add
the chicken and bring the heat down to medium. Cover with a lid and cook for 15 minutes.
Uncover, add 1 Tbs of tamari, mix well cook uncovered for an additional 10 minutes. Serves 2
Minestrone Soup
1 large carrot (diced)

1/2 cup of cabbage (chopped)
1 celery stalk (diced)
1/3 of a small onion (diced)
3 Tbs of extra virgin olive oil
1 turkey sausage (diced)
1 cup of chicken broth
1 small can of diced tomatoes
1/2 a cup of frozen spinach
1/4 of a cup of whole wheat elbow macaroni
In a medium-high heated saucepan add carrot, cabbage, celery, onion and extra virgin olive oil.
Cook for about 5 minutes. Add turkey sausage and cook for an additional 5 minutes. Add
chicken broth and tomatoes. Cover with lid and bring down to medium heat for 10 minutes. Add
spinach and whole wheat elbow macaroni. Cover with lid and cook until pasta is soft about 15
minutes. Serves 2.
Grilled Tilapia
1/2 cup of brown rice

1 package of frozen spinach
2 tilapia filets
3 Tbs extra virgin olive oil
2 Tbs lemon juice
Cook brown rice according to package directions. Steam frozen spinach. Cook the tilapia filets
on medium-high heat for 5 minutes on each side in a skillet, with extra virgin olive oil, and
lemon juice. Serves 2.

Veggie Wrap with Grilled Shrimp
4 jumbo shrimp
1 Ezekiel wrap
2 Tbs hummus
2 Tbs tabouli
2 Tbs tomatoes (diced)
1/4 cup bean sprouts
Cook shrimp in extra virgin olive oil in a skillet on medium-high heat until pink (about 7
minutes). Spread hummus and tabouli over Ezekiel wrap. Down the center put tomatoes and
bean sprouts (or lettuce) top with grilled shrimp. Roll and eat. Serves 1.
Bison-Turkey Meatloaf
1 lb ground turkey
1 lb ground buffalo
2 eggs
1 cup whole wheat bread crumbs
3 tsp ground thyme
1 tsp ground black pepper
1 tsp sea salt
6 oz tomato sauce
Preheat oven to 350 degrees. Combine turkey, buffalo, eggs, whole wheat bread crumbs,
thyme, black pepper, and sea salt. Put mixture into a loaf pan, top with tomato sauce. Bake in
oven for 1 hour. Serves 6.
Butternut Squash Soup

1/2 butternut squash (diced)
1 green granny smith apple (diced)
1/2 onion (diced)
Bring chicken broth to boil on high heat in a large pot. Add butternut squash, apple, and onion.
Cover and allow to cook until vegetables are soft, about 15 to 20 minutes. Remove from heat.
Blend entire mixture in a blender until smooth. Serves 3.
Shrimp Stir Fry
1 cup brown rice

2 zucchini (cut in thin strips)
1 large carrot (shredded)
1/4 cup mushrooms (sliced)
1/4 onion (sliced)
14 shrimp
2 Tbs tamari
Cook brown rice according to package directions. Steam zucchini, carrot, mushrooms, and
onions for 6 minutes. While vegetables are steaming saut shrimp on medium-high heat for
about 7 minutes. Once vegetables are done add them with the shrimp in the frying pan. Add
the cooked rice and tamari. Mix well. Serves 2.
Garbanzo Bean Salad
4 oz garbanzo beans
2 cups fresh spinach (chopped)
1 red bell pepper (diced)
1/4 cup black olives
1 Tbs balsamic vinaigrette
Combine garbanzo beans, spinach, red bell pepper, celery, and black olives. Toss in extra
virgin olive oil and balsamic vinaigrette. Serves 1.
Broiled Salmon
1 sweet potato
2 cups broccoli
2 salmon filets (about 7 ounces each)
1 Tbs butter
1/4 tsp ground black pepper
2 Tbs lemon juice
1 tsp dried tarragon
Pre heat broiler. Bake sweet potato, at 400 degrees for 40 minutes or until soft. While potato is
baking steam broccoli. While broccoli is cooking, lightly grease a baking sheet and place
salmon filets (about 7 ounces each) skin side down. Melt butter and add black pepper, lemon
juice, and tarragon. Coat the fish with half of the butter mixture and broil the salmon about 3
inches away from heat for 2 minutes. Remove from broiler and coat with the rest of the butter
mixture and cook for an additional 5 minutes. When fish is flakey it is done. Remove from heat
and serve. Cut sweet potato in half, eat plain. Serves 2.
Cabbage Stew

1/2 head cabbage (chopped)
3 small red potatoes (diced)
2 carrots (diced)
2 celery stalks (diced)
1 28 oz can diced tomatoes
Black pepper
Bring chicken broth to a boil; add remaining ingredients along with black pepper to taste. Cook
on medium heat for 25 minutes. Serves 2.

Week 2
Tuna Fish Wrap
1/2 can tuna

1 Tbs mayonnaise
1 tsp dill weed
2 tsp lemon juice
3 Tbs celery (diced)
1 Ezekiel wrap
Lettuce
Tomato
Onion
Combine tuna, mayonnaise, dill weed, lemon juice, and celery. In an Ezekiel wrap add the tuna
fish, along with lettuce, tomato and an onion slice. Serves 1.
Turkey Chili
6 oz chickpeas (rinsed)
6 oz pinto beans (rinsed)
1/2 zucchini (diced)
1/2 yellow squash (diced)
1/2 lb ground turkey
4 Tbs dried basil
4 Tbs dried oregano
7 tsp chili powder
1/2 cup onion (diced)
10 oz tomato sauce
3 tsp paprika
14 oz crushed tomatoes
Steam zucchini and yellow squash for 5 minutes. Brown turkey with 3 tsp of extra virgin olive
oil along with 1 Tbs of dried basil, 1 Tbs of dried oregano, and 4 tsp of chili powder in a skillet
on medium heat. When cooked through, remove from heat and set aside. In a separate skillet,
brown onion with 3 tsp of extra virgin olive oil on medium heat. Add cooked zucchini and
squash to 3 ounces of tomato sauce in a medium pot. Add another 3 tsp of chili powder, basil,
and oregano, and paprika along with chickpeas, pinto beans, and an additional 7 ounces of
tomato sauce. Simmer covered for 10 minutes. Move the chili to a pot and add crushed
tomatoes and turkey. Simmer for another 20 minutes and serve. Serves 2.

Beef Onion Soup
2 cups onions (sliced thin)

6 oz beef (sliced thin)
2 cups beef stock
3 Tbs sherry
1 tsp brown sugar
1/4 tsp sea salt
1 Tbs whole wheat flour
In a large saucepan on medium-high heat cook onions in extra virgin olive oil for about 15
minutes or until onions are brown. Add beef and cook for an additional 10 minutes. Add beef
stock, sherry, brown sugar, sea salt, and whole wheat flour. Stir constantly for 5 minutes.
Cover with lid and bring down to simmer for about 15 minutes. Serves 2.
Spicy Fish Stir Fry
1 cup brown rice

5 oz green beans
1/2 zucchini (sliced thinly)
1/2 yellow squash (sliced thinly)
1 tomato (diced)
1/4 cup carrot (shredded)
2 tilapia filets
1 tsp chili powder
1 tsp cayenne pepper
Cook brown rice according to package directions. Steam green beans along with zucchini,
yellow squash, tomato, and carrot. While vegetables are steaming, season 2 tilapia filets with
chili powder and cayenne pepper. Cook tilapia for 5 minutes on each side in skillet while
breaking them up into bight size pieces. Once vegetables are done add them with the fish in
the skillet, add the cooked rice. Mix well. Serves 2.
Veggie Wrap with Grilled Chicken
5 oz of chicken (diced)
1 Ezekiel Wrap
2 Tbs hummus
2 Tbs tabouli
2 Tbs diced tomatoes
Cook chicken in a skillet on medium heat with 3 tsp extra virgin olive oil for 5 minutes, add
balsamic vinaigrette and cook for an additional 5 minutes. Spread hummus and tabouli over
Ezekiel Wrap. Down the center put tomatoes and bean sprouts (or lettuce) top with grilled
chicken. Roll and eat. Serves 1.

Grilled Tuna Vegetable Salad
6 oz fresh tuna (diced)

1 tsp old bay seasoning
2 cups of lettuce (chopped)
1/2 cucumber (diced)
1 tomato (diced)
1/4 cup marinated artichoke hearts
Season tuna with pepper and old bay seasoning. Cook tuna in a skillet on medium heat in
extra virgin olive oil for 7 to 10 minutes. While tuna is cooking combine lettuce, cucumber,
tomato, carrot, and artichoke hearts. Toss salad with 2 Tbs of balsamic vinaigrette, and add
tuna. Serves 1.
Chicken Rice Soup
4 cups chicken broth

3/4 cup brown rice
10 oz chicken breast (diced)
1 potato (diced)
2 carrots (diced)
Bring chicken broth to a boil on high heat; add brown rice and bring heat down to medium high,
cover with a lid and cook for 30 minutes. Add chicken to the broth. Cover with a lid and bring
heat down to medium. After 20 minutes, add remaining ingredients and cover with a lid. Cook
for an additional 20 minutes with lid on. Serves 2.
Stuffed Spaghetti Squash
1 spaghetti squash
20 oz tomato sauce
1 zucchini (diced)
Cut spaghetti squash in half and steam for about 20 minutes. While spaghetti squash is
cooking, brown turkey in a skillet on medium-high heat with extra virgin olive oil. Add tomato
sauce to the pan along with zucchini. Cover with a lid and bring heat down to medium. Cook for
15 minutes. Place half of the squash on a plate and top with half of the meat sauce. Serves 2.

1 Portobello mushroom top

2 tsp tamari
5 artichoke hearts (diced)
Set oven to 350 degrees. Put Portobello mushroom top on a baking sheet. Drizzle the
mushroom with 1 tsp tamari. Place in oven for 10 minutes. Remove from oven, top with
tomatoes and artichoke hearts. Drizzle another tsp of tamari over salad. Bake for another 10
minutes. Eat warm! Serves 1.
Grilled Shrimp Fajitas
1/2 cup brown rice

1/2 cup canned black beans
12 shrimp
1/4 cup onions (sliced)
1/2 cup green bell peppers (sliced)
1 1/2 Tbs tamari
1/2 cup chicken broth
4 Ezekiel wraps
Cook brown rice according to package directions. Heat black beans over medium heat in a
small pan. In a skillet cook shrimp for 5 minutes on medium-high heat with extra virgin olive oil.
Add onions, green bell peppers, and mushrooms to the skillet along with tamari and chicken
broth. Cover with lid and cook for 10 minutes. Remove lid and cook an additional 5 minutes.
Stuff ingredients into 4 Ezekiel wraps. Serves 2.
Bean Soup

1 small can diced tomatoes
1/2 onion (diced)
1/2 cup broccoli (chopped)
1/3 cup pinto beans (rinsed)
1/3 cup kidney beans (rinsed)
1/3 cup garbanzo beans (rinsed
Add all ingredients to a medium pot. Mix well, bring to a boil, and then bring heat down to
medium-low cover and cook for 20 minutes. Serves 2.

Baked Scrod
2/3 cup couscous

1 Tbs olive oil
1 Tbs lemon juice
1 tsp garlic powder
2 scrod filets
4 Tbs whole wheat bread crumbs
1 cup of baby carrots
Pre-Heat oven to 450 degrees. Steam baby carrots until tender about 15 minutes. Cook
couscous according to package directions. In a small bowl mix extra virgin olive oil, lemon
juice, black pepper, and garlic powder. Coat scrod filets with mixture and sprinkle each filet
with whole wheat bread crumbs. Place on a greased baking sheet. Bake fish for about 13
minutes or until it starts to flake. Serves 2.
Spicy Egg and Vegetable Wrap

1/2 tomato (diced)
1/4 cup mushrooms (slivered)
2 eggs
3 tsp hot sauce
1 tsp black pepper
1 Ezekiel wrap
Cook zucchini, tomato, and mushrooms in a skillet on medium high heat in 2 tsp extra virgin
olive oil. In a bowl mix eggs, hot sauce, and black pepper. Scramble eggs in a separate skillet
and cook on medium high heat in 3 tsp extra virgin olive oil. Put all ingredients into 1 Ezekiel
wrap. Serves 1.
Baked Turkey
1 turkey breast
1 sweet potato
1 cup corn
Bake a turkey breast according to package directions. While turkey is baking, peel and boil
sweet potato until soft (about 15 minutes) and then mash it. Cook 1 cup of corn. Serve 6
ounces of turkey per person. Split corn and mashed potatoes between 2 people and eat.
Serves 2.

Week 3
Tomato Sausage Soup
2 cups beef broth

1/4 cup red wine
28 oz can diced tomatoes
1/2 cup corn
1/2 cup lima beans
12 oz of turkey sausage (diced)
In a medium pot, combine beef broth, red wine, tomatoes, corn, and lima beans. Put the heat
on medium and cover with a lid. While vegetables are cooking, in a medium saucepan cook
turkey sausage for 10 minutes or until cooked through. Add sausage to vegetables and cook
with a lid covering for an additional 20 minutes. Serves 2.
Ginger Chicken Stir Fry
1/2 cup brown rice

10 oz chicken (sliced)
1/2 tsp ground ginger
2 cups snow peas
2 cups green beans
1 red bell pepper (sliced)
1 yellow squash (sliced)
2 Tbs tamari
1 tsp lime juice
Cook brown rice according to package directions. Season chicken with 1/4 tsp of ground ginger
and cook in a skillet with 2 tsp of extra virgin olive oil on medium-high heat for about 10
minutes. In a separate skillet, add 3 tsp of extra virgin olive oil, snow peas, green beans, red
bell pepper, yellow squash, tamari, 1/4 tsp of ground ginger, lime juice. Cook until tender on
medium heat for 10 to 15 minutes. Mix rice in with the vegetables and chicken. Serves 2.
4 jumbo shrimp
1 Ezekiel wrap
2 Tbs hummus
2 Tbs tabouli

Turkey Cabbage Stew
8 oz ground turkey
1 marinated red bell pepper (thinly sliced)
2 slices Ezekiel Bread
Brown ground turkey in a large skillet on medium high heat in 3 tsp extra virgin olive oil for 10
minutes. Add cabbage, and red bell pepper. Cover pan with a lid and reduce heat to medium.
Cook until cabbage is tender. Serve with one piece of Ezekiel toast per person. Serves 2.
Chicken Broccoli Soup

8 oz chicken (diced)
1 cup broccoli (chopped)
1 tsp sea salt
2/3 cup couscous
Bring chicken broth to a boil. While broth is coming to a boil, brown chicken for 5 minutes with
3 tsp of extra virgin olive oil in a skillet on medium heat. Once chicken is browned, add it to the
broth along with broccoli, sea salt, and black pepper. Cover with a lid and cook for about 15
minutes. Remove lid and add couscous. Cover and cook for an additional 5 minutes. Serves 2.
Baked Sole
1 cup baby carrots

2/3 cup couscous
1 Tbs lemon juice
1/2 tsp garlic powder
2 sole filets
Pre-Heat oven to 450 degrees. Steam baby carrots for about 15 minutes. Cook couscous
according to package directions. In a small bowl, mix extra virgin olive oil, lemon juice, black
pepper, and garlic powder. Coat sole filets with mixture and sprinkle each filet with 2 Tbs of
whole wheat bread crumbs. Place on a greased baking sheet. Cook fish for about 13 minutes
or until it starts to flake. Serves 2.
Egg Salad Wrap

2 eggs
1 Tbs mayonnaise
1 tsp dried mustard
1 Ezekiel wrap
Hard-boil eggs, remove eggs from shell and mix together with mayonnaise, and dried mustard.
In an Ezekiel wrap place the egg salad along with tomatoes. Roll and eat. Serves 1.
Turkey Chili
4 Tbs dried basil
4 Tbs dried oregano
7 tsp chili powder
10 oz tomato sauce
3 tsp paprika
Shrimp Bisque
1/2 cup brown rice

3 cups filtered water
3 tsp Lobster base
1/2 lb raw shrimp (shell on)
1/2 onion (diced)
1 Tbs lemon juice
Cook brown rice according to package instructions. In a medium pot add filtered water and the
appropriate amount of lobster base (Better than Bouillon is the preferred brand). When
mixture comes to a boil, bring down to medium heat and add shrimp. Cook until shrimp are
done about 8 minutes. Remove Shrimp from water and onion, celery, and red bell pepper.
Cover with a lid and cook for 15 minutes. Peel the shrimp and dispose of the shells. Remove
lid and pour entire contents of broth and vegetables into a blender along with half of the shrimp
and blend until smooth are no chucks left. Return contents to a pot along with the other half of
the shrimp, the cooked brown rice, and lemon juice. Mix well on high heat for 5 minutes and
serve. Serves 2.

Grilled Tuna Kabobs
2/3 cup brown rice

Balsamic vinaigrette
1/2 cup artichoke hearts
1/2 cup cherry tomatoes
1/2 cup onion (largely diced)
Preheat oven to 450 degrees. Cook brown rice according to package directions. Marinade tuna
for 20 minutes in balsamic vinaigrette. In another dish marinade artichoke hearts, tomatoes,
and onion for 10 minutes in balsamic vinaigrette. Skew 6 kabobs in the following pattern onion,
tomato, onion, artichoke, onion, and a piece of tuna repeat until kabob is full. Prop skewers on
a baking dish so that each end is sticking out and the middle is touching nothing. Bake for 30
minutes or until tuna is cooked through. Half way through cook time, baste the kabobs with the
balsamic vinaigrette. Serves 2.
Grilled Chicken Sandwich
1 chicken breast
1 Tbs tamari
2 slices Ezekiel bread
1/2 tsp mayonnaise
Lettuce
Tomato
1/4 avocado (sliced)
Pound chicken to about 1/2 an inch thick and place in a skillet with extra virgin olive oil, and
chicken broth on medium heat. Cover with lid and allow to cook for 10 minutes, flipping in
between. Remove lid and coat both sides of the breast with tamari. Allow to finish cooking
through on medium heat. Toast 2 Ezekiel bread, and spread 1/4 tsp of mayonnaise on the
inside of each slice. Add lettuce, tomato, and avocado. Top with grilled chicken. Serves 1.
Broiled Blackened Salmon
1 sweet potato
2 cups broccoli
2 salmon filets
1 Tbs butter
2 Tbs lemon juice
1 tsp dried tarragon
1 tsp paprika
1/2 tsp cayenne pepper
1 tsp onion powder
Pre heat broiler. Bake sweet potato, at 400 degrees for 40 minutes or until soft. While potato is
baking steam broccoli. While broccoli is cooking, lightly grease a baking sheet and salmon skin
side down. Melt butter in a small pot and add ground black pepper, lemon juice, and tarragon.
Coat the fish with half of the butter mixture and broil the salmon about 3 inches away from
heat. After 4 minutes of cooking coat with the rest of the butter mixture and season with
paprika, cayenne pepper, and onion powder. When fish is flakey it is done about 6 minutes.
Remove from heat and serve. Cut sweet potato in half and eat plain. Serves 2.

Chicken Rice and Beans
1/3 cup brown rice

1/2 cup black beans
1 chicken breast
1/2 cup tomatoes (diced)
Cook brown rice according to package directions. In a pan heat black beans on medium heat
until hot. Saut chicken breast in extra virgin olive oil for 10 to 15 minutes. Allow chicken to
cool and grate on a cheese grater. Add cooked rice, and chicken to the beans, along with diced
tomatoes. Serves 1.
Stuffed Spaghetti Squash
1 spaghetti squash
20 oz tomato sauce
1 zucchini (diced)
Cut spaghetti squash in half and steam for about 20 minutes. While spaghetti squash is
cooking, brown turkey in a skillet on medium-high heat with extra virgin olive oil. Add tomato
sauce to the pan along with zucchini. Cover with a lid and bring heat down to medium. Cook for
15 minutes. Place half of the squash on a plate and top with half of the meat sauce. Serves 2.

Week 4
1 Ezekiel Wrap
2 Tbs hummus
2 Tbs tabouli
Jambalaya
1 cup brown rice

6 shrimp
1/2 onion (diced)
8 oz tomatoes (diced)
1 Tbs Tabasco sauce
1/2 tsp paprika
Cook brown rice according to package directions. In a skillet on medium-high heat cook
shrimp, chicken, and 1 turkey sausage for 15 minutes. In a separate skillet cook onion, and
mushrooms for 7 to 10 minutes. When veggies are cooked through add tomatoes, Tabasco
sauce, ground black pepper, paprika, and cayenne pepper. Reduce heat and add the cooked
shrimp, chicken, turkey sausage, and rice. Allow to simmer covered for 10 minutes. Serves 2.
Broccoli Spinach Soup
3 cups vegetable broth

1 cup spinach (chopped)
1 cup broccoli (chopped)
1 cup kidney beans
4 oz diced tomatoes
In a medium pot combine all ingredients. Cook on medium heat and cover with a lid for 25
minutes. Serves 2.

Turkey Burger
10 oz ground turkey
1 tsp oregano
1 tsp dried basil
2 Ezekiel hamburger rolls
Tomato
Lettuce
Onion
4 tsp ketchup
6 tsp mustard
Side Salad
6 tsp balsamic vinaigrette
Mix turkey, oregano, basil, and ground black pepper. Pat into 2 burgers and cook in a skillet on
medium-high heat until desired temperature (10 to 15 minutes). Put burger on a toasted
Ezekiel hamburger roll along with tomato, lettuce, and onion. You can add up to 2 tsp of
ketchup and 3 tsp of mustard per serving. Serve with a side salad dressed in 3 tsp of balsamic
vinaigrette or oil and vinegar per salad. Serves 2.

1/2 tomato (diced)
2 eggs
3 tsp hot sauce
1 tsp black pepper
1 Ezekiel wrap
wrap. Serves 1.
Baked Chicken
2/3 cup brown rice

2 chicken breasts
1 yellow bell pepper (sliced)
1 green bell pepper (sliced)
1/2 onion (sliced)
Pre heat oven to 350 degrees. Cook brown rice according to package directions. Butter a
baking dish. Place chicken in dish along with chicken broth, red, yellow, and green bell pepper,
and 1/2 of a sliced onion. Cover with tinfoil and cook for 30 minutes or until chicken is cooked
through. (If broth evaporates continue to add more until the last 5 minutes). Serve with rice.
Serves 2.

Cabbage Stew

3 small red potatoes (diced with skin on)
2 carrots (diced)
Add all ingredients to a medium size pot. Bring to a boil on high heat then reduce to medium.
Cook covered for 25 minutes. Serves 2.
Baked Tilapia
2 tilapia filets
1 Tbs fresh lemon juice
1 1/2 cup green beans
1 yellow bell pepper (diced)
Pre-heat to 350 degrees. Butter a baking dish. Place tilapia in the baking dish and coat with
lemon juice. Cook in oven for 10 minutes then flip the filets and cook for another 10 minutes or
until fish are completely cooked. While fish is cooking, steam green beans, and yellow bell
pepper for 7 minutes. Top the fish with 2 Tbs of tomatoes each and serve with the steamed
vegetables on the side. Serves 2.
4 jumbo shrimp
1 Ezekiel wrap
2 Tbs hummus
2 Tbs tabouli

Chicken Fajitas
1/2 cup brown rice

1/2 cup black beans
1/4 cup onion (sliced)
1/2 cup green bell pepper (sliced)
1 1/2 Tbs tamari
4 Ezekiel wraps
Cook brown rice according to package directions. Heat black beans in a small pan over
medium heat. In a skillet, cook chicken for 7 minutes in extra virgin olive oil on medium heat.
Add onions, green bell peppers, mushrooms to the skillet along with tamari and chicken broth.
Cover with a lid and cook for 10 minutes. Remove lid, add the rice, and cook an additional 5
minutes. Stuff ingredients into Ezekiel wraps. Serves 2.
Vegetable Beef Soup
2/3 cup whole wheat bow tie pasta

3 cups beef broth
2 carrots (diced)
1/2 onion (diced)
1/2 cup peas
1/2 cup corn
8 oz beef (thinly sliced)
Combine pasta, beef broth, carrots, onion, peas, corn, and ground black pepper in a medium
size pot. Bring to a boil and reduce heat to medium. Cover with a lid and cook for 15 minutes.
In a saucepan, brown beef for about 5 minutes on medium-high heat. Add beef to broth and
cook for another 15 minutes. Serves 2.
Baked Turkey
1 turkey breast
1 large sweet potato
1 cup corn
Bake a turkey breast according to package directions. While turkey is baking, boil sweet potato
in water until soft (about 15 minutes) and then mash it. Cook 1 cup of corn. Serve 6 ounces of
turkey per person. Split corn and mashed potatoes between 2 people and eat. Serves 2.

Salad with Baked Turkey
Lettuce
1/4 cup cucumber (diced)
1/4 cup slivered almonds
5 oz turkey breast
Put as much lettuce as you want in a big mixing bowl. Add remaining ingredients and toss well.
Serves 1.
Shrimp Stir Fry
1 cup brown rice

2 zucchini (cut in thin strips)
1 large carrot (shredded)
1/4 onion (sliced)
14 shrimp
2 Tbs tamari
Cook brown rice according to package directions. Steam zucchini, carrot, mushrooms, and
onions for 6 minutes. While vegetables are steaming, saut shrimp on medium-high heat for
about 7 minutes. Once vegetables are done, add them with the shrimp in pan. Add the cooked
rice and tamari. Mix well. Serves 2.

Week 5
Minestrone Soup
1 carrot (diced)
1/2 cup cabbage (chopped)
1/3 onion (diced)
2 turkey sausages (diced)
3 cup chicken broth
1/2 cup frozen spinach
1/4 cup whole wheat elbow macaroni
In a large pan on medium high heat cook carrot, cabbage, celery, and onion in extra virgin olive
oil for 5 minutes. Add turkey sausage and cook for an additional 10 minutes. After 10 minutes,
add chicken broth, tomatoes, spinach, and macaroni. Cover with lid and bring heat down to
medium. Cook until pasta is soft about 15 minutes. Serves 2.
Stuffed Peppers
1 cup brown rice

3 green bell pepper halves (deseeded)
1 lb ground turkey
1 zucchini (diced)
1 Tbs tamari
Cook one cup of brown rice according to package instructions. Pre heat oven to 350 degrees.
While rice is cooking bring a medium pot of filtered water to boil on high heat and place green
bell pepper halves in the water and cook for about 5 minutes (this allows the peppers to soften
but not become mushy). While peppers are cooking, brown ground turkey on medium-high
heat in a skillet with extra virgin olive oil. Add tomatoes, zucchini and squash. Bring skillet
down to medium heat and cover for 10 minutes. Add tamari, place lid back on skillet and cook
for an additional 5 minutes. Remove from heat. Combine cooked rice and ground turkey in a
large bowl. Place pepper halves in a baking dish, and stuff each one with the turkey mixture.
Cover baking dish with foil and cook in oven for 15 minutes. Serves 3.

2 tsp tamari

Chicken Piccata
2 chicken breasts
Whole wheat flour
3 Tbs fresh lemon juice
1 Tbs capers
Pound chicken until about a 1/2 inch thick and dredge in whole wheat flour. Brown chicken in
skillet on medium-high heat with extra virgin olive oil for 3 minutes on each side. Add chicken
broth and 2 Tbs lemon juice. Reduce heat to a simmer and cover with a lid. Allow to cook for
15 minutes. Remove lid, add another Tbs of lemon juice, and capers. Allow sauce to reduce
until it is thick, about 3 minutes. Serves 2.
Chicken Rice Soup

3/4 cup brown rice
10 oz chicken breast (diced)
1 potato (diced)
2 carrots (diced)
Bring chicken broth to a boil on high heat; add brown rice and bring heat down to medium high,
cover with a lid and cook for 30 minutes. Add chicken to the broth. Cover with a lid and bring
heat down to medium. After 20 minutes, add remaining ingredients and cover with a lid. Cook
for an additional 20 minutes with lid on. Serves 2.
Grilled Tuna Vegetable Salad

2 cups of lettuce (chopped)
1/2 cucumber (diced)
1 tomato (diced)
1/4 cup marinated artichoke hearts
Season tuna with pepper and old bay seasoning. Cook tuna in a skillet on medium heat in
extra virgin olive oil for 7 to 10 minutes. While tuna is cooking combine lettuce, cucumber,
tomato, carrot, and artichoke hearts. Toss salad with 2 Tbs of balsamic vinaigrette, and add
tuna. Serves 1.

Shrimp Salad Wrap
5 jumbo shrimp
1 Ezekiel wrap
1 Tbs mayonnaise
Boil shrimp until cooked through (about 10 minutes). Put diced tomatoes and bean sprouts (or
lettuce) in an Ezekiel wrap. Take shrimp out of the shell and de vain them. Shred shrimp on a
cheese grater and put contents in a bowl along with mayonnaise, celery, and old bay
seasoning. Mix well. Add shrimp salad into the wrap, roll and eat. Serves 1.
Turkey Casserole
2 pound turkey breast

2 cups whole wheat penne pasta
1 onion (diced)
1 clove garlic (crushed)
8 oz tomato sauce
1/2 cup black olive (diced)
1/2 cup mushrooms (diced)
1 zucchini (diced)
Bake turkey according to package directions. Preheat oven to 375 degrees. Cook pasta
according to package instructions. Brown onion and garlic in extra virgin olive oil (about 5
minutes). Add tomato sauce, olives, mushrooms, zucchini, and squash, let simmer for 15
minutes with a lid covering the pan. Cut the turkey breast in half and dice one of the halves.
Mix the penne, the veggies, and 1 pound of diced turkey together and pour into a baking dish.
Bake for 25 minutes at 375. Save the rest of the cooked turkey for soup tomorrow. (6 servings).
Turkey Rice Soup

1 cup brown rice
1 pound turkey (shredded on a cheese grater)
1potato (diced)
3 carrots (diced)
Bring chicken broth to a boil; add brown rice, allow to cook for 30 minutes. Add turkey breast
(cooked from last night) to the water along with potato, carrots, and celery. Cook for an
additional 30 minutes with lid on. Serves 3.

Ginger Chicken Stir Fry
1/2 cup brown rice

1/2 tsp ground ginger
2 cups snow peas
2 cups green beans
1 yellow squash (sliced)
2 Tbs tamari
1 tsp lime juice
Cook brown rice according to package directions. Season chicken with 1/4 tsp of ground ginger
and cook in a skillet with 2 tsp of extra virgin olive oil on medium-high heat for about 10
minutes. In a separate skillet, add 3 tsp of extra virgin olive oil, snow peas, green beans, red
bell pepper, yellow squash, tamari, 1/4 tsp of ground ginger, lime juice. Cook until tender on
medium heat for 10 to 15 minutes. Mix rice in with the vegetables and chicken. Serves 2.
Egg Salad Wrap
2 eggs
1 Tbs mayonnaise
1 tsp dried mustard
1 Ezekiel wrap
Hard-boil eggs, remove eggs from shell and mix together with mayonnaise, and dried mustard.
In an Ezekiel wrap place the egg salad along with tomatoes. Roll and eat. Serves 1.
Baked Scrod
2/3 cup couscous

1 Tbs olive oil
1 Tbs lemon juice
1 tsp garlic powder
2 scrod filets
1 cup of baby carrots
Pre-Heat oven to 450 degrees. Steam baby carrots until tender about 15 minutes. Cook
couscous according to package directions. In a small bowl mix extra virgin olive oil, lemon
juice, black pepper, and garlic powder. Coat scrod filets with mixture and sprinkle each filet
with whole wheat bread crumbs. Place on a greased baking sheet. Bake fish for about 13
minutes or until it starts to flake. Serves 2.

Cabbage Turkey Sausage Soup

1 zucchini (diced)
1 Tbs tamari
2 cups cabbage (chopped)
In a medium pot combine diced tomatoes, chicken broth, zucchini, tamari, and cabbage. Set
heat to medium and cover with a lid. In a skillet brown 2 diced turkey sausages for 10 minutes
on medium-high heat in 3 tsp of extra virgin olive oil. Add the sausage to the pot and cover and
cook on medium heat for 20 minutes. Serves 2.
Salsa Chicken
2/3 cup brown rice

2 chicken breasts (sliced)
1 cup chicken broth
1/2 cup frozen corn
1/2 cup black beans
3/4 cup salsa
Cook brown rice according to package instructions. In a large skillet on medium high heat
brown the chicken breasts in 3 tsp of extra virgin olive oil for about 4 minutes on each side.
Add chicken broth, corn, black beans, salsa, and cooked rice. Mix well, bring heat down to
medium and cover with a lid for 15 minutes. Serve with 1 piece of Ezekiel toast per person.
Serves 2.

Week 6
1 Ezekiel Wrap
2 Tbs hummus
2 Tbs tabouli
Cajun Chicken and Rice
2/3 cup brown rice

2 chicken breasts (slices)
1 tsp garlic
1 onion (diced)
1 green bell pepper (diced)
1 Tbs Worcestershire
1/4 cup tamari
1 tsp dried basil
1 tsp marjoram
1 tsp dried oregano
1 tsp chili powder
Cook brown rice according to package directions. Season chicken with garlic powder, ground
black pepper, basil, marjoram, oregano, and chili powder. In a large skillet on medium-high
heat add tomatoes, onion, green bell pepper, Worcestershire, tamari, and seasoned chicken.
Cover pan with a lid and bring down to medium heat for 20 minutes. Add rice, mix and cover
for an additional 7 minutes. Serves 2.
Cabbage Stew

2 carrots (diced)
Black pepper

Chicken Veggie Pasta
1 cup whole wheat bow tie pasta

2 chicken breasts (cubed)
1 cup mushrooms (halved)
1/2 cup zucchini (sliced in rounds)
2 large tomatoes (cut into 8 pieces each)
1/2 cup artichoke hearts
1/4 cup sesame seeds
Balsamic vinaigrette
Cook whole wheat bow tie pasta until tender. In a large skillet on medium heat add extra virgin
olive oil, chicken, mushrooms, zucchini, tomatoes, artichoke hearts, and 1/4 cup balsamic
vinaigrette. Cover with lid and cook on medium heat for 15 minutes. Remove lid, bring heat up
to med-high. Add sesame seeds and continue to cook for an additional 10 minutes or until
chicken is cooked and vegetable are soft. Place in a bowl and for each serving add 2 Tbs of
balsamic vinaigrette. Serves 2.
Tuna Fish Wrap
1/2 can tuna

1 Tbs mayonnaise
1 tsp dill weed
2 tsp lemon juice
1 Ezekiel wrap
Lettuce
Tomato
Onion
Combine tuna, mayonnaise, dill weed, lemon juice, and celery. In an Ezekiel wrap add the tuna
fish, along with lettuce, tomato and an onion slice. Serves 1.
Jambalaya
1 cup brown rice

6 shrimp
1/2 onion (diced)
1 Tbs Tabasco sauce
1/2 tsp paprika
Cook brown rice according to package directions. In a skillet on medium-high heat cook
shrimp, chicken, and 1 turkey sausage for 15 minutes. In a separate skillet cook onion, and
mushrooms for 7 to 10 minutes. When veggies are cooked through add tomatoes, Tabasco
sauce, ground black pepper, paprika, and cayenne pepper. Reduce heat and add the cooked
shrimp, chicken, turkey sausage, and rice. Allow to simmer covered for 10 minutes. Serves 2.

Grilled Chicken Sandwich
1 chicken breast
1 Tbs tamari
1/2 tsp mayonnaise
Lettuce
Tomato
Pound chicken to about 1/2 an inch thick and place in a skillet with extra virgin olive oil and
chicken broth on medium heat. Cover with lid and cook for 10 minutes, flipping in between.
Remove lid and coat both sides of the breast with tamari. Allow to finish cooking through on
medium heat. Toast 2 Ezekiel bread and spread 1/4 tsp of mayonnaise on the inside of each
slice. Add lettuce, tomato, and avocado. Top with grilled chicken. Serves 1.
Spinach Salad with Chicken
Spinach
1 egg (hardboiled)
1 carrot (shredded)
In a salad bowl, add as much spinach as you desire. Cook chicken in a skillet on medium high
heat in 3 tsp extra virgin olive oil for 10 minutes or until cooked through. Add chicken and
remaining ingredients to the spinach. Toss and eat. Serves 1.
Turkey Wrap
2 Tbs hummus
2 Tbs tabouli
1 Ezekiel wrap
3 pieces sliced turkey
Spread hummus and tabouli over an Ezekiel wrap. Down the center put diced tomatoes and
bean sprouts (or lettuce) top with turkey, roll and eat. Serves 1.

Salad with Chicken Breast
5 oz chicken breast (sliced)

Lettuce
3 Tbs avocado (diced)
Cook chicken in a skillet over medium high heat until cooked through, about 10 minutes. Chop
as much lettuce as you want and mix with the remaining ingredients. Top salad with cooked
chicken. Serves 1.

Week 7
Chicken, Rice and Beans
1/3 cup brown rice

1/2 cup black beans
1 chicken breast
Cook brown rice according to package directions. In a pan, heat black beans on medium heat
tomatoes. Serves 1.
Lettuce
5 oz turkey breast
Serves 1.
Stuffed Peppers
1 cup brown rice

1 lb ground turkey
1 zucchini (diced)
1 Tbs tamari

Salad with Grilled Shrimp
6 jumbo shrimp (no shell)

1/4 cup shredded carrot
Lettuce
Cook shrimp in a skillet on medium heat with 3 tsp of extra virgin olive oil for 7 minutes, or until
cooked through. Chop as much lettuce as you desire and combine with remaining ingredients
along with the cooked shrimp. Serves 1.
Turkey Chili
4 Tbs dried basil
4 Tbs dried oregano
7 tsp chili powder
10 oz tomato sauce
3 tsp paprika

Minestrone Soup
1 carrot (diced)
1/2 cup cabbage (chopped)
1/3 onion (diced)
3 cup chicken broth
1/2 cup frozen spinach
1/4 cup whole wheat elbow macaroni
In a large pan on medium high heat cook carrot, cabbage, celery, and onion in extra virgin olive
oil for 5 minutes. Add turkey sausage and cook for an additional 10 minutes. After 10 minutes,
add chicken broth, tomatoes, spinach, and macaroni. Cover with lid and bring heat down to
medium. Cook until pasta is soft about 15 minutes. Serves 2.

2 tsp tamari

Week 8
Butternut Squash Soup

1/2 butternut squash (diced)
1 green granny smith apple (diced)
1 cup onion (diced)
Boil chicken broth on high heat in a large pot. Add remaining ingredients to pot. Cover and
allow to cook for 25 minutes. Remove from heat. Blend entire mixture in a blender until smooth.
Serves 3.
Salad with Grilled Shrimp
6 jumbo shrimp (no shell)

Spinach
1/4 cup shredded carrot
Cook shrimp in a skillet on medium heat with 3 tsp of extra virgin olive oil for 7 minutes, or until
cooked through. Chop as much spinach as you desire and combine with remaining ingredients
along with the cooked shrimp. Serves 1.
Chicken Fajitas
1/2 cup brown rice

1/2 cup black beans
1/4 cup onion (sliced)
1/2 cup green bell pepper (sliced)
1 1/2 Tbs tamari
4 Ezekiel wraps
Cook brown rice according to package directions. Heat black beans in a small pan over
medium heat. In a skillet, cook chicken for 7 minutes in extra virgin olive oil on medium heat.
Add onions, green bell peppers, mushrooms to the skillet along with tamari and chicken broth.
Cover with a lid and cook for 10 minutes. Remove lid, add the rice, and cook an additional 5
minutes. Stuff ingredients into Ezekiel wraps. Serves 2.

Lettuce
5 oz turkey breast
Serves 1.

1/2 tomato (diced)
2 eggs
3 tsp hot sauce
1 tsp black pepper
1 Ezekiel wrap
wrap. Serves 1.
Shrimp Bisque
1/2 cup brown rice

3 cups filtered water
3 tsp Lobster base
1/2 lb raw shrimp (shell on)
1/2 onion (diced)
1 Tbs lemon juice
Cook brown rice according to package instructions. In a medium pot add filtered water and the
appropriate amount of lobster base (Better than Bouillon is the preferred brand). When
mixture comes to a boil, bring down to medium heat and add shrimp. Cook until shrimp are
done about 8 minutes. Remove Shrimp from water and onion, celery, and red bell pepper.
Cover with a lid and cook for 15 minutes. Peel the shrimp and dispose of the shells. Remove
lid and pour entire contents of broth and vegetables into a blender along with half of the shrimp
and blend until smooth are no chucks left. Return contents to a pot along with the other half of
the shrimp, the cooked brown rice, and lemon juice. Mix well on high heat for 5 minutes and
serve. Serves 2.

Salad with Grilled Chicken
Lettuce
Cook chicken in a skillet over medium high heat until cooked through, about 10 minutes. Chop
as much lettuce as you want and mix with the remaining ingredients. Top salad with cooked
chicken. Serves 1.

Week 9
Chicken Rice and Beans
1/3 cup brown rice

1/2 cup black beans
1 chicken breast
Cook brown rice according to package directions. In a pan, heat black beans on medium heat
tomatoes. Serves 1.
Cabbage Stew

2 carrots (diced)
Black pepper
1 Ezekiel Wrap
2 Tbs hummus
2 Tbs tabouli

Stuffed Peppers
1 cup brown rice

1 lb ground turkey
1 zucchini (diced)
1 Tbs tamari
Olive Chicken
2 chicken breasts
1/2 cup whole wheat flour
1 Tbs taco seasoning
2/3 cup couscous
4 Tbs black olives
2 cups asparagus
Pound chicken breasts to 1 inch thickness. Mix flour and taco seasoning in a dish and dredge
the chicken in it. In a large skillet on medium high heat cook the chicken for 15 minutes. Cook
couscous according to package instructions. Steam asparagus for 10 minutes. Serve chicken
with 2 Tbs of black olives on top of each serving. Serves 2.

Shopping Lists
Once again, fresh, organic foods are best consumed to support a healthy diet. Shop at your local
farmers market, health food store, or a national chain health food store, such as Whole Foods, Wild
Oats, and Trader Joes.

Week 1
Vegetables Fruits Carbohydrates

Artichoke Hearts Granny Smith Apple Brown Rice
Bean Sprouts Orange Ezekiel Bread
Black Olives Peach Ezekiel Wrap
Broccoli Whole Wheat Bread Crumbs
Butternut Squash Whole Wheat Elbow Macaroni
Cabbage Whole Wheat Four
Canned Tomatoes
Capers Proteins Condiments
Carrots
Chicken Breasts Almond Butter
Celery
Eggs Balsamic Vinaigrette
Fresh Spinach
Garbanzo Beans Black Pepper
Fresh Tomato
Ground Buffalo Butter
Frozen Spinach
Ground Turkey Celtic Sea Salt
Green Bell Pepper
Hummus Chicken Broth
Lemon
Shrimp Extra Virgin Olive Oil
Mushroom
Smoked Salmon Lemon Juice
Onion
Tilapia Tabouli
Peas
Turkey Sausage Tamari
Portobello Mushroom
Tarragon
Potato
Thyme
Red Bell Pepper
Red Potato
Squash
Sweet Potato
Tomato Sauce
Zucchini
Shake Ingredients

Week 2

Bean Sprouts Apple Brown Rice
Black Beans Pear Couscous
Broccoli Ezekiel Bread
Canned Tomatoes Ezekiel Wrap
Carrots Oatmeal
Celery Whole Wheat Bread Crumbs
Celery Stalk Whole Wheat Four
Corn
Cucumber Proteins Condiments
Fresh Tomatoes
Almond Butter Balsamic Vinaigrette
Green Beans
Beef Beef Stock
Green Bell Peppers
Chicken Brown Sugar
Lettuce
Chickpeas Cayenne Pepper
Marinated Artichoke Hearts
Eggs Celtic Sea Salt
Mushrooms
Fresh Tuna Chicken Broth
Onion
Garbanzo Beans Chili Powder
Portobello Mushroom Top
Ground Turkey Dill Weed
Potatoes
Hummus Dried Basil
Spaghetti Squash
Kidney Beans Dried Oregano
Sweet Potato
Pinto Beans Extra Virgin Olive Oil
Tomato
Scrod Garlic Powder
Yellow Squash
Shrimp Ground Black Pepper
Zucchini
Slivered Almonds Hot Sauce
Smoked Salmon Lemon Juice
Tilapia Mayonnaise
Tuna Fish Old Bay Seasoning
Turkey Breast Paprika
Sherry
Tabouli
Tamari
Tomato Sauce
Shake Ingredients

Week 3

Artichoke Hearts Blueberries Brown Rice
Avocado Grapefruit Couscous
Baby Carrots Plum Ezekiel Bread
Bean Sprouts Ezekiel Wrap
Broccoli Oatmeal
Cabbage Whole Wheat Bread Crumbs
Canned Tomatoes
Celery Proteins Condiments
Cherry Tomatoes Almond Butter Balsamic Vinaigrette
Corn Almonds Beef Broth
Fresh Tomatoes Black Beans Butter
Green Beans Chicken Cayenne Pepper
Lettuce Chickpeas Celtic Sea Salt
Lima Beans Eggs Chicken Broth
Mushrooms Fresh Salmon Chili Powder
Onion Fresh Sole Dried Basil
Red Bell Peppers Fresh Tuna Dried Mustard
Snow Peas Ground Turkey Dried Oregano
Spaghetti Squash Pinto Beans Dried Tarragon
Spinach Shrimp Extra Virgin Olive Oil
Sweet Potato Turkey Sausage Garlic Powder
Yellow Squash Ground Black Pepper
Zucchini Ground Ginger
Lemon Juice
Lime Juice
Lobster Base
Mayonnaise
Onion Powder
Paprika
Red Wine
Tabouli
Tamari
Tomato Sauce
Shake Ingredients

Week 4

Asparagus Cantaloupe Brown Rice
Avocado Lemon Ezekiel Bread
Bean Sprouts Ezekiel Hamburger Roll
Broccoli Ezekiel Wrap
Cabbage Whole Wheat Bow Tie Pasta
Canned Tomatoes
Carrots Proteins Condiments
Celery Almond Butter Balsamic Vinaigrette
Cherry Tomatoes Almonds Beef Broth
Corn Beef Cayenne Pepper
Cucumber Black Beans Chicken Broth
Fresh Tomatoes Chicken Dried Basil
Green Beans Eggs Dried Oregano
Green Bell Pepper Fresh Tilapia Extra Virgin Olive Oil
Lettuce Ground Turkey Ground Black Pepper
Mushrooms Hummus Hot Sauce
Onion Kidney Beans Ketchup
Peas Shrimp Mustard
Red Bell Pepper Smoked Salmon Paprika
Red Potatoes Turkey Breast Tabasco Sauce
Spinach Turkey Sausage Tabouli
Sweet Potato Tamari
Yellow Bell Pepper Vegetable Broth
Yellow Squash
Zucchini
Shake Ingredients

Week 5

Artichoke Hearts Banana Brown Rice
Baby Carrots Strawberries Couscous
Bean Sprouts Watermelon Ezekiel Bread
Black Olives Ezekiel Wrap
Cabbage Oatmeal
Canned Tomatoes Whole Wheat Bread Crumbs
Carrot Whole Wheat Elbow Macaroni
Celery Whole Wheat Four
Corn Whole Wheat Penne
Cucumber
Fresh Tomatoes Proteins Condiments
Garlic Almond Butter Balsamic Vinaigrette
Green Beans Black Beans Capers
Green Bell Pepper Chicken Breast Chicken Broth
Lettuce Eggs Dried Mustard
Marinated Artichoke Hearts Fresh Scrod Extra Virgin Olive Oil
Mushrooms Fresh Tuna Garlic Powder
Onions Ground Turkey Ground Black Pepper
Portobello Mushroom Top Slivered Almonds Ground Ginger
Potato Turkey Breast Lemon Juice
Red Bell Peppers Turkey Sausage Lime Juice
Snow Peas Mayonnaise
Spinach Old Bay Seasoning
Yellow Squash Salsa
Zucchini Tamari
Tomato Sauce
Shake Ingredients

Week 6

Artichoke Hearts Brown Rice
Avocado Ezekiel Bread
Bean Sprouts Ezekiel Wrap
Cabbage Whole Wheat Bow Tie Pasta
Canned Tomatoes
Celery Canned Tuna Fish Balsamic Vinaigrette
Cherry Tomatoes Chicken Breasts Cayenne Pepper
Cucumber Eggs Chicken Broth
Fresh Tomatoes Hummus Dill Weed
Green Bell Pepper Shrimp Dried Basil
Lettuce Sliced Turkey Dried Oregano
Mushroom Slivered Almonds Extra Virgin Olive Oil
Onion Smoked Salmon Garlic Powder
Red Potatoes Turkey Sausage Ground Black Pepper
Spinach Lemon Juice
Zucchini Marjoram
Mayonnaise
Paprika
Sesame Seeds
Tabasco Sauce
Tabouli
Tamari
Worcestershire Sauce
Shake Ingredients

Week 7

Artichoke Hearts Brown Rice
Avocado Whole Wheat Elbow Macaroni
Cabbage
Canned Tomatoes Proteins Condiments
Carrots Almonds Balsamic Vinaigrette
Celery Black Beans Black Pepper
Cherry Tomatoes Chicken Breast Chicken Broth
Cucumbers Chickpeas Chili Powder
Green Bell Peppers Ground Turkey Dried Basil
Lettuce Pinto Beans Dried Oregano
Onion Shrimp Extra Virgin Olive Oil
Portobello Mushroom Top Turkey Breast Paprika
Spinach Turkey Sausage Tamari
Yellow Squash Tomato Sauce
Zucchini
Shake Ingredients

Week 8

Avocado Granny Smith Apple Brown Rice
Butternut Squash Ezekiel Wrap
Carrots
Celery Proteins Condiments
Cherry Tomatoes Almonds Balsamic Vinaigrette
Cucumbers Black Beans Chicken Broth
Green Bell Pepper Chicken Breast Extra Virgin Olive Oil
Lettuce Eggs Ground Black Pepper
Mushrooms Shrimp Hot Sauce
Onions Turkey Breast Lobster Base
Red Bell Pepper Tamari
Spinach
Tomatoes
Zucchini
Shake Ingredients

Week 9

Asparagus Orange Brown Rice
Bean Sprouts Couscous
Black Olives Ezekiel Bread
Cabbage Ezekiel Wrap
Canned Tomatoes
Celery Almond Butter Balsamic Vinaigrette
Fresh Tomatoes Black Beans Chicken Broth
Garlic Chicken Breast Extra Virgin Olive Oil
Green Bell Pepper Eggs Tabouli
Red Potatoes Ground Turkey Tamari
Yellow Squash Hummus
Zucchini
Shake Ingredients

Protein Shake Recipes
Chocolate Coconut Delight Chocolate
1 Scoop of Whey Protein Powder 1 Scoop of Whey Protein Powder
1 handful of Ice Cubes 1 handful of Ice Cubes
8 ounces of Unsweetened Chocolate Almond Milk 8 ounces of Unsweetened Chocolate Almond Milk
1 TBS Coconut Oil 10 drops of Stevia
10 drops of Stevia
Chocolate Peanut Butter Blast Banana Paradise

8 ounces of Unsweetened Chocolate Almond Milk 8 ounces of Unsweetened Original or Vanilla Almond Milk
2 tsps of Peanut Butter 1/2 of a Banana
10 drops of Stevia 10 drops of Stevia
Chocolate Raspberry Swirl Fruit Shake

8 ounces of Unsweetened Chocolate Almond Milk 8 ounces of Unsweetened Original Almond Milk
3 ounces of raspberries 3 ounces of any frozen fruit
*Liquefy all shakes in blender
Best Sources for Shake Ingredients
Remember to use organic ingredients as much as possible, as well as a filtered water source for ice.
Below we list some of the highest quality products available which will lift your bodys health to the
highest level.
Almond Milk and Stevia can be found at any health food store and select grocery stores.
Organic Coconut Oil is an excellent product for cooking or to use as a skin moisturizer and can be
purchased here.

Cleanse Shake Recipes
Chocolate Coconut Delight Banana Paradise
1 Scoop of SP Complete Powder 1 Scoop of SP Complete Powder
1 TBS Coconut Oil 1/2 of a Banana
Chocolate Peanut Butter Blast Fruit Shake

1 Scoop of SP Complete Powder 1 Scoop of SP Complete Powder
2 tsps of Organic Peanut Butter 3 ounces of any frozen fruit
Chocolate Raspberry Swirl

1 Scoop of SP Complete Powder
1 handful of Ice Cubes
8 ounces of Unsweetened Chocolate Almond Milk
3 ounces of raspberries
10 drops of Stevia
*Liquefy all shakes in blender
Best Sources for Shake Ingredients
Remember to use organic ingredients as much as possible, as

well as a filtered water source for ice. Below we list some of
the highest quality products available which will lift your bodys
health to the highest level.
SP Complete Powder comes with the Whole Body Cleanse Kit.
Almond Milk and Stevia can be found at any health food store and
select grocery stores.
Organic Coconut Oil is an excellent product for cooking or to use

as a skin moisturizer and can be purchased here.

Resources
Health Food Stores such as Whole Foods, Wild Oats, and Trader Joes will carry a more complete
array of organic foods and spices. Also check your local farmers market and home town health food
stores.
Whole Body Cleanse Kit This kit includes everything you need for detoxing your colon and liver.
This is the most important step you can take in restoring your health and decreasing the risk of many
diseases.
Almond Milk and Stevia can be found at any health food store and select grocery stores.
Organic Coconut Oil is an excellent product for cooking or to use as a skin moisturizer and can be
purchased here.
SP Complete Powder comes with the Whole Body Cleanse Kit and is an essential component to
whole body cleansing.
Adrenal gland supplement, essential to the over all healing and rebalancing of the body.
Natural Shampoo, Body Wash, and Toothpaste are made with organic ingredients and do not use
harsh chemicals that damage your cells.
Natural Deodorants are chemical-free, paraben-free, and aluminum-free deodorant roll-ons that are
safe for your body.
Free Health Newsletter - Available at Heal Your Body Now and delivered to your email address
every week, with the latest and most pertinent information on natural health and healing.


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60 Days to

THOMAS VON OHLEN, MS, NC .............................................................................................................................. 4

Have you ever tried to diet and been unsuccessful? Or

A 2007 UCLA review of over 80 studies on diet

Here is the good news. You no longer need to be a

Thomas Von Ohlen, MS, NC

60 Days to HEALTHY Weight Loss and Whole Body Cleansing - Page 4

Since only 26 percent of U.S. adults engage in

According to the American Obesity Association

According to the U.S. Department of Health and Human Services

60 Days to HEALTHY Weight Loss and Whole Body Cleansing - Page 5

diet + exercise + metabolism = weight loss

60 Days to HEALTHY Weight Loss and Whole Body Cleansing - Page 6

60 Days to HEALTHY Weight Loss and Whole Body Cleansing - Page 8

Your colon is weakened by the build up of toxic

The National Cancer Institute states the following on their website

New cases: 112,340 (colon); 41,420 (rectal)

A colon cleanse survey from curezone.com reported the following

37.6 percent of those surveyed lost weight.

60 Days to HEALTHY Weight Loss and Whole Body Cleansing - Page 10

Over 77,000 chemicals are produced in North

Many of the most common household products

According to a report by Columbia University School of Public Health

95 percent of cancer is caused by diet and environmental toxicity.

60 Days to HEALTHY Weight Loss and Whole Body Cleansing - Page 11

60 Days to HEALTHY Weight Loss and Whole Body Cleansing - Page 12

Read this next sentence very carefully. If you fail

The only way to burn fat is through aerobic exercise!

If you want to push a little harder, get on the bike,

60 Days to HEALTHY Weight Loss and Whole Body Cleansing - Page 13

60 Days to HEALTHY Weight Loss and Whole Body Cleansing - Page 14

60 Days to HEALTHY Weight Loss and Whole Body Cleansing - Page 15

60 Days to HEALTHY Weight Loss and Whole Body Cleansing - Page 16

60 Days to HEALTHY Weight Loss and Whole Body Cleansing - Page 17

60 Days to HEALTHY Weight Loss and Whole Body Cleansing - Page 18

60 Days to HEALTHY Weight Loss and Whole Body Cleansing - Page 19

2 scrambled eggs with Vegetable Soup Stuffed Peppers

Protein Shake Portobello Mushroom Salad Chicken Cacciatore

2 hardboiled eggs Minestrone Soup Grilled Tilapia

Protein Shake Veggie Wrap with grilled Shrimp Bison-Turkey Meatloaf

1 Peach, Butternut Squash Soup Shrimp Stir Fry

Protein Shake Garbanzo Bean Salad Broiled Salmon

2 scrambled eggs Cabbage Stew Chicken Piccata

60 Days to HEALTHY Weight Loss and Whole Body Cleansing - Page 20

Protein Shake Tuna Fish Wrap Turkey Chili

Organic oatmeal Beef Onion Soup Spicy Fish Stir Fry

2 Hardboiled Eggs Chicken Rice Soup Stuffed Spaghetti Squash

Protein Shake Portobello Mushroom Salad Grilled Shrimp Fajitas

2 scrambled eggs Bean Soup Baked Scrod

Protein Shake Spicy Egg and Vegetable wrap Baked Turkey

60 Days to HEALTHY Weight Loss and Whole Body Cleansing - Page 21

Organic oatmeal Chicken Broccoli Soup Baked Sole

Protein Shake Egg Salad Wrap Turkey Chili

1/2 of a grapefruit Shrimp Bisque Grilled Tuna Kabobs

Protein Shake Grilled Chicken Sandwich Broiled Blackened Salmon

2 Hardboiled Eggs Chicken Rice and Beans Stuffed Spaghetti Squash

60 Days to HEALTHY Weight Loss and Whole Body Cleansing - Page 22

Protein Shake Veggie Wrap with grilled Jambalaya

2 scrambled eggs with Broccoli Spinach Soup Turkey Burger