Phase 1
Days 15-21 Meal Guide
Welcome to Week Three!
This is the last week of the first phase! We are still going to follow the same guidelines we had last week but with a few little changes.
WHAT I LEARNED IN SCHOOL
One thing I learned in school is that no one diet or lifestyle works for everyone, and one person’s food can be another person’s poison. Just like we all have different taste in fashion, music, and movies, we tend to gravitate toward different foods and activities based on what we inherently know to be beneficial for us. This journey is giving us the tools to help determine what is best for OUR OWN BODIES.
Dairy depends a lot on the individual. My tip for you is that no matter what you decide, when or if you decide to add it back into your diet that you make sure that it is THE HIGHEST QUALITY OF DAIRY out there. NO fat free, low fat processed crap. Drink the vitamin D milk, eat the full fat cheese and then shred it yourself. Trust me your body will thank you for it.
If you decide to start reintroducing foods, starting Tuesday you will be adding DAIRY back in. You will do this for 2 days then start the RESET diet for 3. If not, no worries.
Below are some of the things you can add back in but our main goal is to still try and follow the Reset Diet as much as possible. The more you “Detox” the happier your gut will be which equals a healthier and happier you.
We are still following these 2 very IMPORTANT goals:
- DO NOT COUNT CALORIES
- DO NOT LET YOURSELF GET HUNGRY!
Rules With Starting Dairy:
- Eat FULL FAT DAIRY. No low fat or fat free. If you are going to do it do it right.
- No shredded cheese. Buy it cheese in its rarest and freshest form and shred it yourself
- Stay away from sugar + dairy foods aka ice cream and sugary yogurts.
- Eat it twice a day for 2 days.
- Journal any symptoms or feeling you are having
ELIMINATION QUICK TIPS
Starting TUESDAY
- Add DAIRY back into your diet for 2 days
- Eat it twice a day
- Record any symptoms you experience
- Then repeat Reset Diet for 3 Days
- SUNDAY IS YOUR FIRST FREE DAY
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
Smoothies
Detox Smoothie
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).
Blend in the blender and enjoy!!!!!
Pumpkin Smoothie 1
1 frozen banana, ½ cup plain dairy free yogurt or kefir, ½ cup pumpkin puree, ½ cup unsweetened almond milk, 1 tablespoon almond butter, 1 teaspoon vanilla extract, ½ teaspoon ground cinnamon, pinch each of nutmeg, ginger & allspice
Blend in the blender and enjoy!!!!!
Pumpkin Smoothie 2
1+½ cups unsweetened almond milk, 2 soft dates, ½ cup pumpkin puree, 1 tablespoon ground flax seeds, ½ teaspoon pumpkin pie spice, pinch vanilla bean powder – (optional 1 frozen bananas – ½ cup ice)
Blend in the blender and enjoy!!!!!
One Bowl Pumpkin or Blueberry Breakfast Muffin
Ingredients
1/3 cup oats, 2 tbsp almond flour, Pinch of sea salt, 1 egg , ½ cup pumpkin puree (not pumpkin pie mix) or frozen / fresh berries, Cinnamon, Pumpkin spice (if using pumpkin), ¼ tsp of baking powder, ¼ tsp of vanilla, 1 tbsp of almond milk. Optional 1 tbsp walnuts.
Optional Toppings – ½ tbsp nut butter, fresh berries and or 1 tsp honey.
Cooking Instructions
Prep: Spray the Ramekin bowl with cooking spray – If you do not like the texture of oats you can blend the oats into a fine flour with a blender.
Mix the batter: add the pumpkin puree or berries, egg, and vanilla together in the ramekin bowl until a thick, even consistency forms. Add the oats flour, baking powder, pumpkin pie spice, cinnamon and salt to the bowl, then mix well. Fold the walnuts into the batter if using, stirring until evenly combined.
Once combined, microwave 4 min. Eat and enjoy straight from the bowl.
Sweet Potato Toast
Ingredients
What to put on your Sweet Potato Toast
- Almond butter – blueberries – honey
- Avocado or guacamole. You can also top it with and egg and everything bagel seasoning
- If adding dairy – cream cheese w/Salmon, ricotta cheese – fruit – honey – pecans
- Banana – Walnut – Peanut Butter
- Eggs – Salsa – Boars Head Turkey Bacon or real bacon
Cooking Instructions
You can either peel it or not. I prefer not to. Slice into ¼ inch long vertical slices. Turn your toaster all the way up to HIGH and toast.
Tips; Microwave slices for up to a minute first. I usually run mine through the toaster twice. You can also throw them in your air fryer. If I do this I spray them with olive oil first. Cook at 400 degrees for 10-12 min, flipping ½ way.
Easy One Pan Veggie and Egg Breakfast
Ingredients
2 Tbsp Olive Oil , 1 Medium Zucchini chopped into bite-sized pieces, 1 Yellow Pepper chopped, 1 Red Pepper chopped, 2 Garlic Cloves Minced, 4 Large Eggs, 2 Green Onions slice, ½ Tsp Chili Flakes or to taste, Sea salt and fresh ground black pepper to taste (can add Boar’s Head Chicken Sausage)
Cooking Instructions
Heat oil in a large skillet or pan over medium-high heat. Add the zucchini, peppers, garlic and sausage if using. Season with salt and pepper. Sautee for 8-10 mins, or until veggies are crisp-tender. Make four spaces in the pan and gently crack the eggs in. Place a lid on and cook for about 4-5 minutes, or until eggs are set. Garnish with green onions and chili flakes and enjoy!
Lunch and Dinner Options
Easy Greek Chicken Skillet With Stephanie’s Greek Quinoa Salad
Greek Chicken Skillet Ingredients
1/2-3/4 lb. Flank Steak, salt and pepper, to taste, 1 tbsp. olive or grapeseed oil, 2 tsp. peanut oil, ¼ tsp. sesame oil, 2 cloves of garlic, thinly sliced, ¼ 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)
Greek Chicken Skillet Cooking Instructions
Preheat oven to 350 degrees – Heat coconut oil in a medium oven-proof skillet over medium high heat. Place chicken breasts in the pan and sear on one side, roughly 3-4 minutes (depending on thickness). Flip breasts over and add sliced bell peppers. Cook for an additional 3-4 minutes. Add the remaining ingredients and spices. Mix well and transfer the skillet to oven. Bake for 15-20 minutes or until chicken is thoroughly cooked, reaching an internal temperature of 165 degrees. Serve immediately and garnish with crumbled feta if desired.
Enjoy by itself or with extra vegetables (I like asparagus – olive oil & salt. Roast at 400 for 12-15 min) or steam them for 5 min in boiling water. Put in a bag with olive oil and balsamic. Serve chilled) or over a salad with cucumber. This is amazing with quinoa and or my quinoa salad. See below.
Stephanie's Greek Quinoa Salad Ingredients
1 cup quinoa plain, 2 cups water, 1 tsp salt, 1 large cucumber seeded and diced, ¼ cup red onion finely diced, 2 Roma tomatoes seeded and diced, 1 cup of red pepper diced, ¼ cup feta cheese crumbled (optional on dairy days), ½ cup kalamata olives quartered, 1 tbsp parsley chopped
Dressing – 1 clove garlic minced, 2 tbsp red wine vinegar, 1 lemon juiced, 1 tsp dried oregano, ¼ cup Olive Oil, fresh black pepper optional to taste
Stephanie's Greek Quinoa Salad Instructions
Heat two cups water to boiling. Add salt. Rinse quinoa thoroughly and add to boiling water. Cover and cook over medium heat for 15 minutes. Set aside for 5 minutes and then fluff with fork. In a large bowl, combine quinoa, cucumber, onion, tomatoes, cheese, and olives. In a bowl mix together garlic, red wine vinegar, lemon juice, oregano, olive oil and pepper. Whisk (or shake) until blended. Pour over salad and toss to combine. Serve immediately or refrigerate until needed. Serve warm or cold based on your preference.
Cajun Shrimp and Sausage Vegetable Skillet
Ingredients
1 lb large shrimp peeled and deveined, 14 oz pork or chicken sausage sliced in 1 inch pieces, 2 medium sized zucchini sliced, 2 medium sized yellow squash sliced, ½ bunch asparagus sliced into thirds, 2 red bell pepper chopped into chunks, salt and pepper, 2 tbs olive oil, 2 tbs Cajun seasoning
Cooking Instructions
In a large bowl add the shrimp, sausage, zucchini, yellow squash, asparagus, bell pepper and salt and pepper. Add olive oil and cajun seasoning, toss until coated. Add to a large skillet and turn to medium high. Cook for about 5-7 minutes until the shrimp is pink and the vegetables are tender. Garnish with fresh parsley if desired and serve immediately.
Comes with cauliflower rice but also can serve with grilled pineapple, quinoa, brown rice, fresh fruit, salad and or potato.
Egg Roll In a Bowl
Ingredients
1 lb of ground sausage (I also add 1 lb of ground turkey to double the recipe), 7 cups of coleslaw mix, 2 tablespoons of coconut amino acids or gf soy sauce, 1 tbsp olive oil, 1 tablespoon of grated fresh ginger, 1 teaspoon of garlic powder, ½ cup of green onions, for a spicy kick add 1 tablespoon of red pepper flakes
Cooking Instructions
Heat olive oil in pan. Add sausage/turkey stirring and crumbling until cooked through. Stir in coleslaw mix, garlic, ginger, soy sauce and stir. Top with green onions and drizzle with more soy sauce.
Serve over cauliflower rice, lettuce wrap, or quinoa/brown rice.
Don’t like Pork? – Asian Lettuce Wraps
3-4 boneless skinless chicken breasts, 5 cloves chopped garlic, 1 small onion, finely chopped, ¼ cup gf soy sauce or liquid aminos , ¼ cup low sodium chicken broth, ½ tsp ground ginger, ¼ tsp allspice (or a dash each of ground cloves, cinnamon, and black pepper), 2 tbs apple cider vinegar, bean sprouts and large leafy lettuce for wrapping
Place chicken in a slow cooker. Add onions and garlic. Mix the liquid and spices together and pour over chicken. Cook on low for about 4 hours. Shred chicken in a slow cooker and serve on lettuce with bean sprouts.
Chicken Jalapeños Salad *** MY FAVORITE AND GO TO APPETIZER
Ingredients
3 cups diced cooked chicken chilled (or rotisserie chicken shredded), ½ pound Boars Head or nitrate free turkey bacon diced and cooked until crispy, ½ cup jarred jalapenos (drained), ½ red onion minced, ½ cup Primal Kitchen avocado mayo or vegan, 2 tbsp hot sauce, ½ tsp garlic powder, ½ – 1 teaspoon salt, black pepper to taste, 1-2 tbsp chopped chives
Cooking Instructions
Dice chicken and place in the fridge to chill (see recipe below). Cook diced bacon in a medium pan until crispy (I do 400 for 20 min). Remove and set on a paper towel to absorb the excess fat. Add the chicken, bacon, jalapeño, red onion, mayo, hot sauce, garlic powder, salt, black pepper and chopped chives to a large bowl and mix until completely combined.
Serve in lettuce wraps or over a bed of lettuce.
Shredded Instant Pot Chicken (SO EASY AND DELICIOUS)
Ingredients
3 lbs chicken breasts fresh or frozen, 3 cups chicken stock broth or water, 1 tsp salt, 1 tsp pepper, 1 tsp garlic powder, 1 tsp onion powder
Cooking Instructions
Place the chicken breasts into the bottom of the instant pot and sprinkle evenly with the seasonings, then pour over the broth. Place the lid on the pot and set the valve to sealing.
FOR FROZEN CHICKEN BREASTS: Cook on manual, high setting for 16 minutes. Instant release.
FOR FRESH (RAW) CHICKEN BREASTS: Cook on manual, high setting for 10 minutes. Once the cook time is up, allow the pot to naturally release for 5 minutes. Then, carefully open the valve to remove any excess steam. Turn the Instant Pot off and shred the chicken in the pot,or remove to a bowl and shred using two forks or a hand mixer. Use immediately, or once cool, refrigerate in an airtight bag or container for up to 5 days, or in the freezer for up to 3 months.
BONUS RECIPE (CAN USE SHREDDED CHICKEN FROM ABOVE) – Chicken Zoodle Soup
Ingredients
3 cups zucchini noodles, 1 carrot, thinly sliced into strips, 1 medium onion chopped, ½ red bell pepper thinly sliced, 4 cloves of garlic minced, 2 cups shredded chicken, 8 cups chicken broth, 2 teaspoons dried oregano, juice of 1 lemon
Cooking Instructions
Saute the onion in a large soup pot over medium high heat using a small amount of olive oil until the onion is tender, add the garlic and cook until fragrant. Pour the chicken broth into the pan and bring to a simmer, add the remaining vegetables, lemon juice and oregano. Bring to a simmer and season to taste with salt and pepper.
Tip: you can also use a vegetable peeler to get the thin strips of carrot and bell pepper. May also be made vegetarian by replacing the chicken with mushrooms.
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
Creamy Dill Salad Dressing
Ingredients
1 avocado, 1 tbsp olive oil, 3 tablespoons lemon juice, ½ garlic clove, ¼ cup fresh dill, ½ cup water, salt and pepper to taste
Cooking Instructions
Add all ingredients to a food processor and blend until combined. Season with salt and pepper to taste.
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).
Cauliflower Buffalo Bites
Ingredients
1 large head cauliflower cut into bite-size florets, 1 tbsp olive oil to drizzle, 2 tsp garlic powder, ¼ tsp salt, 1/8 tsp pepper, 1 tbsp melted ghee or can use coconut oil, ½ to 3/4 cup Frank’s Buffalo Wing Style hot sauce or other hot wing sauce of choice, Other: 1 gallon or larger size plastic bag
*I probably use about 2/3 cup of hot sauce. They have just enough heat.
Cooking Instructions
Preheat oven to 450F degrees or Air Fryer (mine only goes to 400F degrees) Place cauliflower florets into a plastic bag. Drizzle olive oil over florets to barely coat. Add garlic powder, salt and pepper. Close bag and toss ingredients around so all florets are coated. Place on an ungreased cookie sheet or baking pan and bake on the middle rack for 15 minutes, turning florets once during baking. Check them at the 10 minute mark for desired tenderness. You don’t want them to be soggy!
Air Fryer – Put foil down. Set for 10 minutes. Shake bowl and return for another 10 minutes.
Remove florets from the oven or air fryer. Melt ghee in a medium glass bowl. Add hot sauce to butter. Toss cauliflower and stir to cover all florets with hot sauce. Start with about half the sauce and add more to your taste. Return to the oven and cook for an additional 5 minutes.
Serve with any Tessemae or Primal Kitchen Sauce you love!
Smoothie Bowl
Ingredients
1+½ cups frozen mixed berries, 1 banana sliced, 3/4 cup light coconut milk or almond milk, 1 tsp honey or to taste, assorted toppings such as fresh berries sliced almonds, unsweetened shredded coconut, mint sprigs, granola, chia seeds
Instructions
Place the berries, banana and coconut milk in the blender and blend until a thick and smooth mixture forms. You may need to add a bit more of the milk to thin to desired consistency. Taste and add sweetener or honey if desired.
Days 15-21 Grocery List
Smoothies
- Detox Smoothie:
- spinach
- kale
- cucumber
- lemon
- frozen blueberries
- pineapple
- basil leaves
- Pumpkin Option 1:
- banana
- dairy free yogurt or kefir
- pumpkin puree
- unsweetened almond milk
- almond butter vanilla extract
- ground cinnamon
- pumpkin pie spice
- Pumpkin Option 2:
- dates
- unsweetened almond milk
- pumpkin puree
- ground flax seeds
- pumpkin pie spice
- vanilla bean powder
- banana
One Bowl Muffin
- gluten free oats
- almond flower
- egg
- pumpkin or blueberries
- baking powder
Shredded Instant Pot Chicken
- 3 lbs chicken breasts
- chicken stock broth
- salt
- pepper
- garlic powder
- onion powder
One Pan Veggie and Egg Breakfast
- zucchini
- yellow/red pepper
- garlic cloves
- eggs
- green onions
- chili
- boar's head chicken sausage
Greek Chicken Skillet
- chicken breasts
- black olives
- artichoke hearts
- lemon
- 2 bell peppers
- coconut oil
- feta (optional)
Stephanie’s Greek Quinoa Salad
- quinoa
- cucumber
- red
- 2 roma tomatoes
- red pepper
- feta cheese
- kalamata olives
- parsley chopped
- wine vinegar
- lemon
Chicken Zoodle Soup
- zucchini
- carrot
- onion
- red bell pepper
- garlic
- shredded chicken
- 8 cups chicken broth
- lemon
Cajun Shrimp and Sausage Vegetable Skillet
- 1 pound shrimp
- 14 oz pork or chicken sausage
- 2 zucchini
- 1 yellow squash
- asparagus
- 2 red bell peppers
- cajun seasoning
Egg Roll in a Bowl
- ground sausage
- ground turkey
- 7 cups of coleslaw mix
- gf soy sauce
- ginger
- green onions
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)
Chicken Jalapeños Salad
- rotisserie chicken
- boars head turkey bacon
- jarred jalepenos
- red onion
- primal kitchen avocado mayo
- hot sauce
- chives
Sweet Potato Toast
- avacado
- eggs