Phase 1
Days 11-14 Meal Guide
Let’s chat about “What’s Next” and everything you need to know about gluten and why we eliminated it.
3 Reasons to Give Up Gluten (That You’d Never Suspect)
- More than 55 diseases have been linked to gluten.
- Eating gluten can give you bad skin.
- Gluten messes with your brain.
ELIMINATION QUICK TIPS
Starting Thursday
- Add gluten back into your diet for 2 days
- Eat it twice a day
- Record any symptoms you experience
- Then repeat Reset Diet for 3 Days
Below are some things to do on Thursday:
+ Measure your chest, waist, and hips – send your findings to [email protected]
+ Talk, tag, and/or shout out all about your process on our fb page or your own personal social media source
+ Make some decisions about gluten
+ Prepare yourself for the next phase of workouts which are all about strength!
Reintroducing Foods One By One
You’ve done an amazing job committing to the 10 Day Reset. Just a reminder, you can continue this for the whole 21 Days. You don’t have to do this part if you don’t feel it is necessary or just don’t want to because you feel so good. It is just an option.
Once you’ve reintroduced one of the common allergen foods for testing (one at a time), you’re looking to observe the following symptoms:
- Headaches
- Bloating and/or digestive upset
- Rashes
- Fatigue
- Joint pain
- Muscle aches
- Racing heartbeat
- Hot flashes
- Brain fog
- Any suddenly occurring symptom like nausea, depression, or anxiety
Keeping a food sensitivity journal is helpful for identifying your symptoms and honing in on which foods are causing problems. You’ll be reintroducing foods one by one.
How to Add Food Back In
When you reintroduce a new food, eat that food twice a day for two days. Then go back to the 10 Day Rest Diet on the third day – observe and record your reactions (or lack thereof). If you have no reaction to the food you just reintroduced, you can move on to the next food on day six. If you do notice a reaction to a particular food, such as fatigue or headache, stop eating it, and record your symptoms in your food journal. Once you’ve identified a food causing symptoms for you, remove it from your diet again. Make sure to take your time; if you have a reaction to a food you’re sensitive to, wait until your symptoms have completely cleared up before reintroducing the next food for testing.
Remember the 2 rules we have right now:
DO NOT COUNT CALORIES AND DO NOT LET YOURSELF GET HUNGRY!
Your body will start to tell you what it is craving. Listen to it!
Each Day:
- Start your morning with a glass of warm water with lemon. (Can also add 1 tbsp Apple Cider Vinegar and 2 dashes of cayenne pepper )
- Pick ONE meal option for breakfast, lunch, and dinner.
- Pick ONE snack option for morning and afternoon snacks.
- Choose Detox smoothie 3-4 days a week.
- Take a 2 probiotics daily.
focus on what you CAN have, not what you can’t — this is not a diet, this is a chance to heal.
Thank you for allowing me to be on this journey with you.This program has the power to change your life forever, setting you up for self-sustaining success. I’m excited you are here! -Steph
Breakfast Options
Detox Smoothie
Ingredients
1 cup of leafy greens (ex spinach and or kale), ½ cup of cucumber – 2 tbsp of fresh squeeze lemon juice, ½ cup of frozen blueberries, ¾ cup of frozen or fresh pineapple, 2 huge Basil leaves, ½ cup of water (if needed).
-Makes 2 servings
Cooking Instructions
In 60 oz. container, mix all ingredients together. Whether you’d like to drink this before your first meal, or sip it throughout the day is entirely up to you!
Oatmeal Bars
Ingredients
Two cups rolled old fashioned oats, 1 teaspoon baking powder, 1 teaspoon cinnamon, 1/2 teaspoon sea salt, 1/2 cup unsweetened almond milk (or your fave milk), 1/2 cup unsweetened applesauce, 1/4 cup maple syrup (or honey), 2 Tablespoons ground flaxseed (or chia seeds), 2 teaspoons melted coconut oil, 1 teaspoon vanilla extract, 1 cup fresh berries + 1/2 cup more for topping (I used blueberries and chopped strawberries)
Cooking Instructions
Preheat oven to 375°F. Combine all ingredients except for the berries in a large bowl. Stir until combined and gently fold in 1 cup of berries. Pour into a 8×8 square baking pan lined with parchment. Evenly spread batter in pan and top with remaining berries. I think it looks really pretty with sliced strawberries on top. Bake for 30-35 minutes or until bars are cooked through and hold their shape. Remove from the oven, cool and then cut into 6 bars and enjoy. Store leftover bars in the fridge for up to 1 week. Enjoy cold or reheat in a toaster oven.
Banana Egg Waffle
Ingredients
1 mashed banana, 2 eggs, ¼ tsp of cinnamon, vanilla, baking powder
Cooking Instructions
Preheat a waffle iron according to manufacturer’s instructions and prepare surfaces with cooking spray. Do not have a waffle iron you can heat a frying pan with medium heat and cooking spray. Whisk eggs, bananas, cinnamon, baking powder and vanilla extract together in a large bowl until smooth. Cook batter on waffle iron according to manufacturer’s instructions until golden brown, about 3 minutes. For the frying pan: Fry gently in a pan on low-medium heat with a little heated oil or butter. Flip when bubbling enjoy with your favorite nut butter or fruit and honey.
Lunch and Dinner Options
Steak Stir Fry with Brown Rice / Cauliflower Rice
Ingredients
1/2-3/4 lb. Flank Steak, salt and pepper, to taste, 1 tbsp. olive or grapeseed oil, 2 tsp. peanut oil, 1/4 tsp. sesame oil, 2 cloves of garlic, thinly sliced, 1/4 cup Organic Tamari or Gluten Free Soy Sauce, 2 tbsp. raw honey, 1 tbsp. Sriracha (optional), about 1 tsp. grated ginger, 2 cups of cooked Brown Rice (we like to buy the frozen kind from Trader Joes to make it super easy!), 2 heads of Baby Bok Choy, quartered, 2 Fresno Peppers, sliced, 3 whole Green Onions, sliced.
(I add broccoli, onions, and sometimes carrots)
Cooking Instructions
Slice flank steak into thin slices. Season the sliced steak lightly with salt and pepper, then place in a medium-large sized zip lock bag or bowl. Now add in the olive oil, peanut oil, sesame oil, sliced garlic, tamari (or soy sauce), honey, sriracha and ginger. Seal bag and shake in so that all ingredients are combined. You either want to leave this out to marinade for about 20 minutes before cooking, or put it in the fridge to marinate all day (preferred). We just recommend removing from the fridge about 15-20 minutes before cooking to get steak to room temperature so that it cooks more evenly. Once your veggies are all chopped and ready to go, and your marinated flank steak has reached room temperature: Heat a large skillet or wok over medium to medium-high heat. Add entire contents of the flank steak marinade baggie or bowl to the hot skillet, stir fry until steak is just barely starting to brown on the outsides but is still rare in the middle (it is going to continue to cook with the veggies)–about 3 minutes. Add in your baby bok choy, green onions, and fresno chiles– stir fry until the bok choy is crisp-tender and the steak is cooked to at least medium-rare, about 4 more minutes.
Serve over rice and enjoy (I also garnished ours with sesame seeds)!
Tips – I cook the steak for about 3 mins each side. Take out of pan then add veggies. Cook until soft then add beef back in for about 2 min.
Greek Turkey Burgers with Tomato/Cucumber Salad and Dairy Free Tzatzki Sauce (Can make vegan burgers)
Ingredients
2lb ground turkey, 1 egg, 2 tbsp parsley, 1/2 of white or purple onion, oregano, paprika, garlic (powder and fresh), cayenne pepper, salt / pepper
Seve over Romaine Lettuce or pair with cucumber, onion, tomato and dairy free tzatziki sauce see below.
Cooking Instructions
Cooking on stove-top: Preheat a large cooking pan over medium heat and add oil. Cook turkey burgers for 6-8 minutes on each side, depending on the size of the burgers.
Grilling turkey burgers: Since turkey burgers are much softer than beef hamburgers, use a vegetable grilling basket with a finer grate to cook the turkey burgers on the grill. Make sure to spray the burger patties with oil on both sides, not the grill. Set the coals the furthest away from the grill grate so the burgers don’t cook too fast on the outside. Cook turkey burgers on the grill for about 5-6 minutes on each side, depending on the size of the patties.
Tomato / Purple-Onion and Cucumber Salad
Ingredients
tomato (grape or roma), English cucumber, 1/2 purple onion, oregano, basil , parsley, salt, pepper, 2 tbsp olive oil, 1 tbsp red wine vinegar
Cooking Instructions
Mix well and pour on top.
Dairy-Free Tzatziki Sauce
Ingredients
one cup of plain coconut yogurt, 1 tbsp lemon juice, 1 garlic clove, 1 small cucumber peeled and deseeded, 1 1/2 tbsp fresh dill, salt & pepper to taste, olive oil
Cooking Instructions
In a food processor, add cucumber, garlic, lemon juice and dill. Process until well blended. Put cucumber mixture into a fine mesh strainer and allow excess liquid to drain (about 20 mins). In a bowl, add mixture to yogurt. Add salt and pepper to taste, and stir everything together (this needs a good amount of salt, so taste as you add). Place in the refrigerator for at least two hours before serving to allow flavors to blend. Before serving, drizzle olive oil over the top.
Instant Pot Summer Italian Chicken (see recipe below if you do not have an instant pot)
Ingredients
8 boneless skinless chicken thighs (~2.5 pounds), Kosher salt, 1 tablespoon ghee, avocado oil, or olive oil, 1 small onion, coarsely chopped, 2 medium carrots, coarsely chopped, ½ pound mushrooms, stemmed and quartered, 3 garlic cloves, peeled and smashed, 1 tablespoon tomato paste, 2 cups cherry tomatoes, ½ cup pitted green olives (I love Castelvetrano olives), ¼ teaspoon freshly cracked black pepper, ½ cup loosely packed fresh basil leaves, thinly sliced, ¼ cup loosely packed fresh Italian parsley, coarsely chopped
Cooking Instructions
Grab your chicken thighs and sprinkle ¾ teaspoons kosher salt all over them. You can do this part up to two days in advance, and keep the chicken covered in the fridge. Press the “Sauté” button on the Instant Pot or heat a stovetop pressure cooker over medium heat. Add your fat of choice. When the fat is shimmering, add the onions, carrots, and mushrooms, and a ½ teaspoon kosher salt. Sauté the vegetables until softened, about 3 to 5 minutes. Stir in the garlic and tomato paste and cook for about 30 seconds or until fragrant. Add the salted chicken, cherry tomatoes and green olives to the pot. Give it all a good stir. Turn off the sauté function and lock the lid on the pressure cooker. I immediately release the pressure. If you’re using an Instant Pot, press the “Manual” or “Pressure Cook” button and set the cooking time to 7 minutes for chicken breasts (if your chicken boobs are bigger than 8 ounces each, you can cut them in half or increase the cooking time to 9 minutes) and 10 minutes for thighs. Bone-in thighs will take 15 minutes to cook under high pressure. When the chicken is finished cooking. Remove the lid right away to prevent overcooking. Add the freshly cracked black pepper and adjust the seasoning with additional salt as needed. If you want a thicker gravy, remove the chicken.
Serve over Brown rice or zucchini noodles.
No Instant-Pot Directions
Ingredients
For the topping – 1 large tomato or ½ cup cherry tomatoes sliced in half – 1/2 red onion – 1/3 cup olives – see note 1 – 1/4 cup fresh chopped parsley – 2 tbsp extra virgin olive oil – 1/2 tsp salt
For the chicken – 2 large chicken breasts – salt – 2 tbsp olive oil (optional – add 2 tbsp of Ghee) – 3 garlic cloves – 1/4 cup drained capers -1 lemon- 1/3 cup chicken broth
Cooking Instructions
Finely chop the tomato and red onion and place in a non-metallic bowl. Slice the olives and add them to the bowl. Add in the parsley, extra virgin olive oil and sprinkle over the salt. Stir gently and set to one side.
To fillet the chicken
Lay your chicken breasts flat on a chopping board. Use a large sharp knife to cut sideways through the breast, keep the knife parallel to the chopping board and continue to cut through the chicken breast until you have two fillets. Repeat with the second chicken breast.
To cook – Heat a large skillet or shallow casserole over high heat. Add in the olive oil and 1 tablespoon of the ghee if using.
Season the chicken on both sides with salt then fry for 2 minutes on each side. Remove the chicken from the pan, and tent the plate with foil. Reduce the heat to medium then add the remaining oil / butter to the pan. Add the sliced garlic, capers, and zest of the lemon. Stir gently then add the chicken broth to the pan. Turn the heat up and simmer for 2-3 minutes. Return the chicken (and any juices that have collected to the pan along with 2 tablespoons of lemon juice. Heat for a minute then remove the pan from the heat. Top with the tomato mixture, pouring over the juice from the bowl. Serve with black pepper and a little extra parsley.
Notes – You can use any olives that you like here. I like to use a mixture of black olives and pimento-stuffed olives. If I can find them the almond stuffed olives are amazing too!
Avocado Chicken Salad
Ingredients
Two cups finely chopped cooked chicken, (I use a whole rotisserie chicken and shred or the recipe below), 2 ripe avocado, seeded and peeled, 1/2 cup finely chopped celery, 1/2 cup finely chopped red onion or scallions, 3-4 tbsp finely chopped cilantro or parsley, 3-4 teaspoons lime juice or a tablespoon of lemon juice, 3-4 tbsp avocado oil or oil of choice (you can omit)
Cooking Instructions
Prepare the celery, onion, and cilantro, placing in a medium bowl. Dice the chicken and add it to the bowl with the vegetables. – Cut into the avocado with a chef’s knife until the blade hits the pit. Slide the knife around the pit, cutting the avocado in half. Twist the halves to separate. Remove the pit by tapping the knife into the pit until it sticks, make sure the avocado half is held steadily on a cutting board before attempting. Scoop out the avocado flesh with a spoon and place into a small bowl. Mash with a fork until smooth and creamy. Stir in the lemon juice and oil. Add the mashed avocado to the chicken and vegetables and stir to mix. Serve over lettuce with lots more veggies or in lettuce wraps.
(Will turn brown after a couple of days because of the avocado but it is still good!)
Snacks
Go-To Snacks:
+ Hard boil eggs (and tuna fish)
+ Brown rice cakes w/nut butters
+ Celery w/nut butter
+ Baked sweet potato or Sweet Potato Fries (See Recipe Below)
+ Apples, apple sauce and pistachios
+ Nuts
+ Lettuce wraps with hummus, veggies and or chicken
+ Salads
+ Date or Power Balls
+ Fat Bombs
Extras
My Go-To Salad Dressing
Ingredients
+ 3 tsp olive oil
+ 2 tsp red wine vinegar
+ 1 tsp fresh lemon juice
+ 1 tsp dijon mustard
+ salt and pepper, to taste
+ fresh garlic
Cooking Instructions
Whisk all ingredients together and enjoy!
Sweet Potato Fries
Ingredients
+ 4 sweet potatoes, sliced
+ olive oil (enough to lightly toss & coat)
+ pepper
+ sea salt
+ onion powder
+ paprika
Cooking Instructions
Preheat oven to 425F. Line baking sheet with parchment paper. Slice sweet potatoes into thin strips about 1/4 inch thick. In a large bowl, toss sweet potato slices in just enough olive oil to lightly coat. Spread sliced sweet potatoes in a single layer on baking sheet. Season to taste with sea salt, pepper, paprika & onion powder. Bake until fries are golden, about 30 minutes (flip half way through).
Smoothie Snack Options
Smoothie Snack Option 1
1 cup of leafy greens (spinach and or kale), ½ cup of cucumber – 2 tbsp of fresh squeeze lemon juice, ½ cup of frozen blueberries, ¾ cup of frozen or fresh pineapple, 2 huge Basil leaves, ½ cup of water
Blend in the blender and enjoy!!!!!
Smoothie Snack Option 2
1⁄2 cup unsweetened almond milk – 1⁄2 cup frozen raspberries – 1⁄2 cup fresh mixed berries – 1 scoop vegan protein powder or collagen – 1⁄2 frozen banana, peeled (can add nut butter, chia seeds and or avocado)
Blend in the blender and enjoy!!!!!
Smoothie Snack Option 3
1 scoop vegan protein powder or collagen- 1 tbsp. ground matcha powder – 1 banana – 1 handful kale – 4-6 mint leaves, 1⁄2 small avocado – 1 tbsp. almond butter – 1⁄2 tsp. coconut oil -1 cup coconut or almond milk
Blend in the blender and enjoy!!!!!
Days 11-14 Grocery List
Smoothies
- Detox Smoothie:
- spinach
- kale
- cucumber
- lemon
- frozen blueberries
- pineapple
- basil leaves
- Option 1:
- cucumber
- Spinach
- Kale
- Lemon
- Frozen Blueberries
- Pineapple
- Basil
- Option 2:
- Unsweetened Almond Milk
- Frozen raspberries and or mixed berries
- Vegan Protein Powder or Collagen
- Banana
- Almond butter
- Option 3:
- Vegan Protein Powder or Collagen
- Matcha Powder
- Avocado
- Almond Butter
- Banana
- Kale
- Mint
- Coconut Oil
- Unsweetened Almond Milk
Oatmeal Bars
- gluten free oat
- baking powder
- cinnamon
- sea salt
- unsweetened almond milk
- applesauce (unsweetened)
- maple syrup or honey
- ground flaxseed or chia seeds
- coconut oil
- vanilla
- fresh berries of choice
Steak Stir Fry
- 1/2-3/4 lb. flank steak
- salt and pepper
- olive or grapeseed oil
- peanut oil, 1/4 tsp. sesame oil
- garlic
- organic tamari or gluten free soy sauce
- raw honey
- sriracha (optional)
- ginger
- jasmine Rice or Brown
- 2 heads of baby bok choy quartered
- 2 fresno peppers
- green onions
Greek Turkey Burgers with Tomato/Cucumber Salad and Dairy Free Tzatziki Sauce
- 2lb ground turkey
- egg
- parsley
- white or purple onion
- oregano
- paprika
- garlic (powder and fresh)
- cayenne pepper
- salt / pepper
- romaine Lettuce
- tomato (grape or roma)
- english cucumber
- 1/2 purple onion
- oregano
- basil
- parsley
- salt pepper
- olive oil
- red wine vinegar
- plain coconut yogurt
- lemon juice
- garlic clove
- cucumber
- fresh dill
Instant Pot Summer Italian Chicken
- 8 boneless skinless chicken thighs
- kosher salt
- ghee
- avocado oil, or olive oil
- small onion
- mushrooms, garlic cloves
- tomato paste
- 2 cups cherry tomatoes
- pitted green olives (i love castelvetrano olives)
- basil leaves
- italian parsley
- 4-5 zucchini
No Instant Pot
- tomato or cherry tomatoes
- red onion
- parsley
- extra virgin olive oil
- 2 large chicken breasts
- garlic cloves
- capers
- lemon
- chicken broth
Avocado Chicken Salad
- rotisserie chicken
- avocado
- celery
- red onion
- cilantro or parsley
- lime juice or lemon juice
- avocado oil or oil of choice (you can omit)
Banana Egg Waffle
- banana
- eggs
- cinnamon
- vanilla
- baking powder