The Virgin Diet Cookbook - Amazon Web Servicesjjv-cdn.s3.amazonaws.com/sid-resources/JJVirgin-SID... · 2017-09-07 · The Virgin Diet Cookbook Conversion Guide for The Sugar Impact

The Virgin Diet CookbookConversion Guide

for The Sugar Impact Diet

1

WelcomeThe Virgin Diet has you pull the top 7 food offenders for 3 weeks so that you can uncover your

hidden food intolerances to finally lose the weight and feel better fast. The Sugar Impact Diet

looks at the impact of 7 hidden sugars on your body and has you swap these out for lower sugar

impact foods so that you can finally break free of your sugar cravings and lose the weight and

belly bloat.

These programs are great complements to each other. I have been deliberating about which pro-

gram should come first in someone’s health journey and the truth is, it really doesn’t matter

which order you do them in. If you want to just drop sugar or are a real sugar fiend, you may

want to start with The Sugar Impact Diet and then proceed to The Virgin Diet. If you struggle with

the classic signs of a food intolerance including fatigue, joint pain, gas and bloating and skin

problems you may want to start with The Virgin Diet and then go deeper into hidden sugar with

The Sugar Impact Diet. The most important thing is to get started. Today.

To make it easy to follow The Sugar Impact Diet I have created a conversion guide for The Virgin

Diet Cookbook so that it can easily be used for The Sugar Impact Diet so that you have even more

recipe options before The Sugar Impact Diet Cookbook is released in May 2015.

I have sorted the recipes in The Virgin Diet Cookbook by their Virgin Sugar Impact Scale rating –

low, medium or high. Think of a traffic light here, green is low – it means go, medium is yellow

– proceed with caution and red, well I think you know what to do with that one!

I am also including the basic Sugar Impact Blueprint for a refresher so you have a handy cheat

sheet that shows you exactly what to eat as well as a basic staples shopping list and shopping

lists for each Cycle.

Bon Appetit!

P.S. Remember this is a guide...not an absolute! Feel free to switch recipes around within the

Cycles.

www.sugarimpact.com

Test – Taper – Transition – Transformed! TEST: • Take the Sneaky Sugar Inventory to identify how much sugar you are actually eating

• Take the Sugar Impact Quiz to identify the impact sugar is having on you

• Take your starting weight and measurements

TAPER (Cycle 1): • Start the day with a Low Sugar Impact Shake

• Trade your High SI foods for Medium SI foods

• Take your weight and measurements

• Record your food & mood daily in your Journal Pages

• Focus on following the portions of the Sugar Impact Plate and eating by the Sugar

Impact Clock

TRANSITION (Cycle 2): • Take the Sugar Impact Quiz before you start Cycle 2

• Trade your Medium SI foods for Low SI foods and avoid any Low SI foods that are asterisked (ie most fruit)

• Hide or toss the Medium and High SI foods

• Record your food & mood journal daily

• Take your weight and measurements weekly

• Check in with Sugar Impact Quiz at the two week mark to determine if you should stay in Cycle 2 or shift into Cycle 3

TRANSFORMED! (Cycle 3): • Swap 3-4 Low SI servings for Medium SI servings; 1-2 of these servings should be from fruit

• Have one High SI serving at the end of the week.

• Weigh, measure and retest at the end of the week. Decide whether you can stay in

Cycle 3, or you need to return to Cycle 2

Low Sugar Impact for LifeOnce a year repeat Cycles 1 and 2 to ensure you’re retaining your sugar sensitivity,

and to bust any plateaus. You should also do Cycles 1 and 2 again if you “fall off the wagon.”

THE SUGAR IMPACT DIET BLUEPRINT

www.sugarimpact.com 2

Cycle 1 & 3 variation:add 1 serving Low or Medium Sugar Impact fruit

Virgin Diet shake & fiber products may be purchased at:

SUGAR IMPACT SHAKEMakes 1 serving

2 scoops Virgin Diet All-in-One Shake* protein blend

1 scoop Virgin Diet Extra Fiber* fiber blend

1 tablespoon chia seeds

½ small avocado or 1 tablespoon nut butter

8-10 ounces unsweetened coconut, cashew or almond milk(such as So Delicious Dairy Free)

4-5 ice cubes

Combine the shake mix, extra fiber, chia seeds, coconut milk, nut butter and ice

cubes in a blender. Mix on high until smooth. Thin with additional cold water if

desired.

START THE DAY WITH A SHAKE

www.thevirginstore.com 3

http://www.jjvirginstore.com/virgin-diet-all-in-one-shake

4

SHAKES AND BREAKFAST

The Virgin Diet Cookbook Recipes

LOW SI

Sugar Imact ShakeCoconut-Allspice Steel-Cut Oatswith Protein Boost pg 88Basic Virgin Diet Shake(not for Cycle 2) pg 92

Mixed Berry-Avocado Protein Shake(not for Cycle 2) pg 93

Chocolate-Cherry-Chia Protein Shake(not for Cycle 2) pg 94

Peach-Berry-Almond Protein Shake(not for Cycle 2) pg 95

Strawberry “Milkshake” Protein Shake(not for Cycle 2) pg 95

Rise and Shine Mocha EspressoProtein Shake pg 96

MEDIUM SI

Hot Quinoa Flake Cereal with WarmBerry Compote pg 90Bacon and Mushroom-Sweet PotatoHash pg 91Green Coconut Protein Shake pg 94Nutty Chai Breakfast Blast pg 97

HIGH SI

Blueberry Power Muffins pg 87Swedish-Style Pecan Pancakes withOrange and Strawberries pg 89

WRAPS AND SALADSLOW SI

Flank Steak Bistro Chopped Saladpg 105

Shepherd’s Salad with Prawns pg 106Seared Ahi Tuna over Asian Slaw pg107

Vietnamese Chicken and CabbageSalad pg 109Chickpea Falafel Salad with TahiniDressing pg 112Cucumber and Radish Salad withArugula, Nuts, and Seeds pg 113Frisée and Bacon Salad with Shallot-Champagne Vinaigrette pg 111Seafood Salad with Italian SalsaVerde pg 110Pan-Seared Salmon over Tri-ColorSalad with Dijon Dressing pg 108

MEDIUM SIMEDIUM SI

Shrimp Summer Rolls with Tamari-Ginger Dipping Sauce pg 115

Grilled Chicken Pesto Wrap (LOW SI ifuse coconut or lettuce wraps) pg 100

Chicken Caesar Salad Wrap (LOW SI ifuse coconut or lettuce wraps) pg 100

BLT and Avocado Wrap (LOW SI if usecoconut or lettuce wraps) pg 102

Flank Steak Wrap with Chipotle Mayoand Heirloom Tomato (LOW SI if usecoconut or lettuce wraps) pg 103

Tex-Mex Turkey Wrap with Salsa,Avocado, and Arugula (LOW SI if usecoconut or lettuce wraps) pg 104

Chicken Salad Wrap (LOW SI if use coconut or lettuce wraps) pg 101

Thanksgiving Turkey Wrapwith Cranberry Sauce pg 105Roasted Sweet Potato Salad pg 114Jicama, Apple, and Pear Slaw pg 114

HIGH SI

5


LOW SI MEDIUM SI HIGH SI

LOW SI

Babaganoush pg 118Roasted Red Pepper Hummus pg 118Smoky Black Bean Hummus pg 119Avocado-Lime Black Bean Salsa pg 120Kale Chips with Cumin and Sea Saltpg 120

Roasted Jalapeño Guacamole withToasted Pumpkin Seeds pg 121Classic Tapenade in Endive pg 122Roasted Artichoke Dip pg 123Cinnamon Roasted Pecans pg 123Smoked Paprika and CayenneRoasted Almonds pg 124Sea Salt and Black Pepper CashewCheese pg 125Romesco Dip pg 126Cacao-Nut Butter Spread pg 127Homemade Almond Butter pg 128

MEDIUM SIMEDIUM SI

Freeze-Dried Fruit, Nut, and Seed Mixpg 127

HIGH SI

SNACKS

6



MAINS - POULTRY

LOW SI

BBQ Glazed Chicken pg 143Chicken with 40 Cloves of Garlic pg 145Asian Chicken in Lettuce Cups (fishsauce is miniscule amount) pg 146

Grilled Turkey Cutlets with ChimichurriSauce pg 151Grilled Marinated Duck Breasts (nosherry) pg 153

MEDIUM SIMEDIUM SI

Chicken Tostadas pg 142Coconut Red Curry Chicken pg 144Chicken Sloppy Joes Over BrownRice pg 144Chicken Marsala pg 152Pounded Chicken Paillards withTomato and Fresh Basil Salad (LOW SIif switch to red wine vinegar) pg 147

Turkey Meat Loaf with Kale pg 148Mediterranean Turkey and PeppersSkillet (LOW SI if switch to rice vinegar) pg 149

Cilantro Turkey Burgers with ChipotleKetchup pg 150

LOW SI

Grass-fed Beef Tenderloin Steaks withSautéed Shiitakes (eliminate red wine forCycle 2) pg 131

Tex-Mex Burgers with Avocado Salsapg 134

Pork Souvlaki Kebobs with Tzatziki pg 139

Broiled Rosemary and Fennel LambChops pg 140Grilled Dijon-Lemon Lamb Kabobs pg 140

MEDIUM SIMEDIUM SI

Shallot-Thyme Marinated Flank Steak(LOW SI switch to red wine vinegar) pg 132

Meatballs in Tomato Sauce pg 133Easy Pasta Bolognese pg 135Pork Tenderloin Fajitas pg 136Spice Rubbed Pulled Pork pg 137Herb Marinated Pork Chops withBalsamic Drizzle pg 138

MAINS - BEEF, PORK & LAMB

7




MAINS - MEATLESSLOW SI

Quinoa and Chickpea Tabbouleh withMint, Parsley, and Lemon Dressingpg 167

Vegetarian Chili pg 166

MEDIUM SIMEDIUM SI

Lentil Nut Burgers with CilantroVinaigrette pg 163Mushroom Lentil Loaf with BarbecueGlaze pg 164Quinoa Fusilli with Cherry Tomatoes,Garlic, Basil, and Olive Oil pg 166

MAINS - FISH & SHELLFISHLOW SI

Scallion Shrimp Stir-Fry with SnowPeas pg 154Pan Seared Scallops with Bacon andSpinach pg 155Dijon and Almond Crusted Halibut withLemon & Parsley pg 156Stir-Fried Shrimp with Ginger, BlackBeans, and Cashews (no brown rice orsub wild rice) pg 157

Lemon and Herb Broiled Sole pg 158Blackened Salmon pg 159Poached Salmon with RémouladeSauce pg 160Salmon Puttanesca pg 161Grilled Fresh Sardines pg 162

MEDIUM SIMEDIUM SI

Halibut en Papillote (LOW SI switch to redwine vinegar ) pg 158

HIGH SI

8




LOW SI

Black Bean Soup pg 171Kale and Bean Soup pg 174Gazpacho with Crab (change balsamic tored wine vinegar) pg 177

Mushroom Bisque pg 178

MEDIUM SIMEDIUM SI

Hearty Chicken Soup (LOW SI switch thequinoa pasta for quinoa or wild rice) pg 169

Mexican Chicken Tortilla Soup (LOW SIeliminate tortillas) pg 170

Minestrone Soup pg 172Thai Coconut Shrimp Soup pg 175Lentil Bacon Soup pg 176Creamy Sweet Potato Soup pg 173Mushroom Beef Stew pg 179Slow Cooker Coq au Vin pg 180Weeknight Cioppino pg 181Turkey Chili pg 182Lentil, Kale, and Sausage Stew pg 183

SOUPS AND STEWS

9



SIDES - STARCHYLOW SI

Butternut Squash “Fries” pg 185Confetti Quinoa pg 186Cuban-Style Black Beans pg 189Red Quinoa with Kale, Onions, andPine Nuts pg 190Curried Lentils pg 190Chickpeas with Spinach, Lemon, andTomatoes pg 191Roasted Acorn Squash Puree pg 192Tuscan White Beans with Sage pg 193Roasted Root Vegetables with Thymepg 193

MEDIUM SIMEDIUM SI

Vegetable Fried Rice pg 187Spice Roasted Sweet Potatoes pg 187Orange-Scented Mashed SweetPotatoes with Coconut pg 188

10



SIDES - VEGGIESLOW SI

Roasted Brussels Sprouts with Hazel-nuts pg 194Easy Spinach and Garlic Sauté pg 195Cauliflower Puree pg 196Shredded Brussels Sprouts withBacon pg 196Roasted Asparagus with Lemon Zestpg 198

Stir-Fried Kale with Ginger pg 198Green Beans with Shiitakes andShallots pg 199Swiss Chard with Olives pg 200Sesame Spinach with Scallions pg 200Roasted Fennel and Onions pg 201Roasted Cauliflower & Broccoli pg 202French Beans with Macadamia Nutspg 203

Slow-Roasted Plum Tomatoes pg 204Braised Kale pg 205Cauliflower and Nut Stir-Fry pg 206Italian-Style Escarole pg 208

MEDIUM SIMEDIUM SI

Wild Mushroom and Onions pg 197Spaghetti Squash Arrabiatta pg 203Balsamic Roasted Vegetables pg 205Grilled Marinated PortobelloMushrooms pg 207

11



SAUCES, RUBS AND DRESSINGSLOW SI

All-Purpose Finger-Lickin GoodBarbecue Sauce pg 210Pesto Sauce pg 211Creamy Eggless Mayo pg 214Nutty Cranberry-Orange Sauce (Not forCycle 2) pg 212

Barbecue Spice Rub pg 213Blackening Spice Rub pg 213Shallot-Champagne Vinaigrette pg 215Sesame-Ginger Vinaigrette pg 215Toasted Macadamia Nut Dressingpg 216

MEDIUM SIMEDIUM SI

Go-To Marinara Sauce pg 209Homemade Ketchup pg 211

12



DESSERTSLOW SI

Coconut Ice Cream pg 219Mocha Protein Popsicles pg 219

Blueberry Sorbet (not cycle 2) pg 221

MEDIUM SIMEDIUM SI

Chocolate Avocado Mousse withCacao Nibs (LOW SI if 85% or higher darkchocolate made with allowable sweeteners)pg 221

Almond Dark Chocolate Bark with SeaSalt (LOW SI if 85% or higher dark choco-late made with allowable sweeteners) pg 223

Strawberries and Cream pg 224

HIGH SI

Peach and Berry Coconut Crisp pg 222

13



SHAKES & BREAKFAST

LOW SI Sugar Imact Shake Coconut-Allspice Steel-Cut Oats with Protein Boost pg 88 Basic Virgin Diet Shake pg 92 Mixed Berry & Avocado Protein Shake pg 92 Chocolate-Cherry-Chia Protein Shake pg 94 Peach-Berry-Almond Protein Shake pg 95 Strawberry “Milkshake” Protein Shake pg 95 Rise & Shine Mocha Espresso Protein Shake pg 96

MEDIUM SI Hot Quinoa Flake Cereal with Warm Berry Compote pg 90 Bacon & Mushroom Sweet Potato Hash pg 91 Green Coconut Protein Shake pg 94 Nutty Chai Breakfast Blast Shake pg 97

WRAPS & SALADS

LOW SI Flank Steak Bistro Chopped Salad pg 105 Shepherd’s Salad with Prawns pg 106 Seared Ahi Tuna over Asian Slaw pg 107 Vietnamese Chicken & Cabbage Salad pg 109 Chickpea Falafel Salad with Tahini Dressing pg 112 Cucumber and Radish Salad with Arugula, Nuts, and Seeds pg 113 Frisée and Bacon Salad with Shallot-Champagne Vinaigrette pg 111 Seafood Salad with Italian Salsa Verde pg 110 Pan-Seared Salmon over Tri-Color Salad with Dijon Dressing pg 108

MEDIUM SI Shrimp Summer Rolls with Tamari-Ginger Dipping Sauce pg 115 Grilled Pesto Chicken Wrap (LOW SI if use coconut or lettuce wraps) pg 100 Chicken Caesar Salad Wrap (LOW SI if use coconut or lettuce wraps) pg 100 BLT and Avocado Wrap (LOW SI if use coconut or lettuce wraps) pg 102 Flank Steak Wrap with Chipotle Mayo and Heirloom Tomato (LOW SI if use coconut or lettuce wraps) pg 103 Tex-Mex Turkey Wrap with Salsa, Avocado, and Arugula (LOW SI if use coconut or lettuce wraps) pg 104 Chicken Salad Wrap (LOW SI if use coconut or lettuce wraps and leave out apple) pg 101 Thanksgiving Turkey Wrap with Cranberry Sauce pg 105 Roasted Sweet Potato Salad pg 114 Jicama, Apple, and Pear Slaw pg 114

SNACKS

LOW SI Babaganoush pg 118 Roasted Red Pepper Hummus pg 118 Smoky Black Bean Hummus pg 119 Avocado-Lime Black Bean Salsa pg 120 Kale Chips with Cumin and Sea Salt pg 120 Roasted Jalapeño Guacamole with Toasted Pumpkin Seeds pg 121 Classic Tapenade on Endive pg 122 Roasted Artichoke Dip pg 123 Cinnamon Roasted Pecans pg 123 Smoked Paprika and Cayenne Roasted Almonds pg 124 Sea Salt and Black Pepper Cashew Cheese pg 125 Romesco Dip pg 126 Cacao-Nut Butter Spread pg 127 Homemade Almond Butter pg 128

MEDIUM SI Freeze-Dried Fruit, Nut and Seed Mix pg 127

MAINS - POULTRY

LOW SI BBQ Glazed Chicken pg 143 Chicken with 40 Cloves of Garlic pg 145 Asian Chicken in Lettuce Cups (fish sauce is miniscule amount) pg 146 Grilled Turkey Cutlets with Chimichurri pg 151 Grilled Marinated Duck Breasts (no sherry) pg 153

MEDIUM SI Chicken Tostadas pg 142 Coconut Red Curry Chicken pg 144 Chicken Sloppy Joes Over Brown Rice pg144 Chicken Marsala pg 152 Pounded Chicken Paillards Topped with Tomato and Fresh Basil Salad (LOW SI if switch to red wine vinegar) pg 147 Turkey Meat Loaf with Kale pg 148 Mediterranean Turkey & Peppers Skillet (LOW SI if switch to rice vinegar) pg 149 Cilantro Turkey Burgers with Chipotle Ketchup pg 150

14

SUGAR IMPACT DIET CYCLE 1 RECIPESThe Virgin Diet Cookbook

MAINS - MEATLESS

LOW SI Quinoa and Chickpea Tabbouleh with Mint, Parsley, and Lemon Dressing pg 167 Vegetarian Chili pg 166

MEDIUM SI Lentil Nut Burgers with Cilantro Vinaigrette pg 163 Mushroom, Lentil Loaf with Barbecue Glaze pg 164 Quinoa Fusilli with Cherry Tomatoes, Garlic, Basil, and Olive Oil pg 166


LOW SI Grass-fed Beef Tenderloin Steaks with Sautéed Shiitakes pg 131 Tex-Mex Burgers with Avocado Salsa pg 134 Pork Souvlaki Kebobs with Tzatziki pg 139 Broiled Rosemary and Fennel Lamb Chops pg 140 Grilled Dijon-Lemon Lamb Kabobs pg 140

MEDIUM SI Shallot-Thyme Marinated Flank Steak (LOW SI switch to red wine vinegar) pg 132 Meatballs in Tomato Sauce pg 133 Easy Pasta Bolognese pg 135 Pork Tenderloin Fajitas pg 136 Spice-Rubbed Pulled Pork pg 137 Herb-Marinated Pork Chops with Balsamic Drizzle pg 138

MAINS - FISH & SHELLFISH

LOW SI Scallion Shrimp Stir-Fry with Snow Peas pg 154 Pan-Seared Scallops with Bacon and Spinachpg 154 Dijon and Almond Crusted Halibut with Lemon and Parsley pg 156 Stir-Fried Shrimp with Ginger, Black Beans, and Cashews (no brown rice or sub wild rice) pg 157 Lemon and Herb Broiled Sole pg 158 Blackened Salmon pg 159 Poached Salmon with Rémoulade Sauce pg 160 Salmon Puttanesca pg 161 Grilled Fresh Sardines pg 162

MEDIUM SI Halibut en Papillote (LOW SI switch to red wine vinegar) pg 158

SOUPS & STEWS

LOW SI Black Bean Soup pg 171 Kale and Bean Soup pg 174 Gazpacho with Lump Crab pg 177 Mushroom Bisque pg 178

MEDIUM SI Hearty Chicken Soup (LOW SI switch the quinoa pasta for quinoa or wild rice) Mexican Chicken Tortilla Soup (LOW SI eliminate the tortillas) pg 170 Minestrone Soup pg 172 Thai Coconut Shrimp Soup pg 175 Lentil Bacon Soup pg 176 Creamy Sweet Potato Soup pg 173 Mushroom Beef Stew pg 179 Slow Cooker Coq au Vin pg 180 Weeknight Cioppino pg 181 Turkey Chili pg 182 Lentil, Kale, and Sausage Stew pg 183

SIDES - STARCHY

LOW SI Butternut Squash “Fries” pg 183 Confetti Quinoa pg 186 Cuban-Style Black Beans pg 189 Red Quinoa with Kale, Onions, and Pine Nuts pg 190 Curried Lentils pg 190 Chickpeas with Spinach, Lemon, and Tomatoes pg 191 Roasted Acorn Squash Puree pg 192 Tuscan White Beans with Sage pg 193 Roasted Root Vegetables with Thyme pg 193

MEDIUM SI Vegetable Fried Rice pg 187 Spice Roasted Sweet Potatoes pg 187 Orange-Scented Mashed Sweet Potatoes with Coconut pg 188

15


16

SIDES - VEGGIES

LOW SI Roasted Brussels Sprouts with Hazelnuts pg 194 Easy Spinach and Garlic Sauté pg 195 Cauliflower Puree pg 196 Shredded Brussels Sprouts with Bacon pg 196 Roasted Asparagus with Lemon Zest pg 198 Stir-Fried Kale with Ginger pg 198 Green Beans with Shiitakes and Shallots pg 199 Swiss Chard with Olives pg 200 Sesame Spinach with Scallions pg 200 Roasted Fennel and Onions pg 201 Roasted Cauliflower and Broccoli pg 202 French Beans with Macadamia Nuts pg 203 Slow Roasted Plum Tomatoes pg 204 Braised Kale pg 205 Cauliflower Nut Stir-Fry pg 206 Italian Style Escarole pg 208

MEDIUM SI Wild Mushroom and Onions pg 197 Spaghetti Squash Arrabiatta pg 203 Balsamic Roasted Vegetables pg 205 Grilled Marinated Portobello Mushrooms pg 207

SAUCES, RUBS & DRESSINGS

LOW SI All Purpose Finger-Lickin’ Good Barbecue Sauce pg 210 Pesto Sauce pg 211 Creamy Eggless Mayo pg 214 Nutty Cranberry-Orange Sauce pg 212 Barbecue Spice Rub pg 213 Blackening Spice Rub pg 213 Shallot-Champagne Vinaigrette pg 215 Sesame-Ginger Vinaigrette pg 216 Toasted Macadamia Nut Dressing pg 216

MEDIUM SI Go-To Marinara Sauce pg 209 Homemade Ketchup pg 211

DESSERTS

LOW SI Coconut Ice Cream pg 219 Mocha Protein Popsicles pg 220 Blueberry Sorbet pg 221

MEDIUM SI Chocolate Avocado Mousse with Cacao Nibs (LOW SI if 85% or higher dark chocolate made with allowable sweeteners) pg 221 Almond Dark Chocolate Bark with Sea Salt (LOW SI if 85% or higher dark chocolate made with allowable sweeteners) pg 223 Strawberries and Cream pg 224


SHAKES & BREAKFAST

LOW SI Sugar Impact Shake Coconut-Allspice Steel Cut Oats with Protein Boost pg 88 Rise & Shine Mocha Espresso Protein Shake pg 96

WRAPS & SALADS

LOW SI Flank Steak Bistro Chopped Salad pg 105 Shepherd’s Salad with Prawns pg 106 Seared Ahi Tuna over Asian Slaw pg 107 Vietnamese Chicken & Cabbage Salad pg 109 Chickpea Falafel Salad with Tahini Dressing pg 112 Cucumber and Radish Salad with Arugula, Nuts, and Seeds pg 113 Frisée and Bacon Salad with Shallot-Champagne Vinaigrette pg 111 Seafood Salad with Italian Salsa Verde pg 110 Pan-Seared Salmon over Tri-Color Salad with Dijon Dressing pg 108 Grilled Chicken Pesto Wrap (use coconut or lettuce wraps) pg 100 Chicken Caesar Salad Wrap (use coconut or lettuce wraps) pg 100 BLT and Avocado Wrap (use coconut or lettuce wraps) pg 102 Flank Steak Wrap with Chipotle Mayo and Heirloom Tomato (use coconut or lettuce wraps) pg 103 Tex-Mex Turkey Wrap with Salsa, Avocado, and Arugula (use coconut or lettuce wraps) pg 104 Chicken Salad Wrap (use coconut or lettuce wraps) pg 101

SNACKS


MAINS - POULTRY

LOW SI BBQ Glazed Chicken pg 143 Chicken with 40 Cloves of Garlic pg 145 Asian Chicken in Lettuce Cups (fish sauce is miniscule amount) pg 146 Grilled Turkey Cutlets with Chimichurri pg 151 Grilled Marinated Duck Breasts (no sherry) pg 153 Pounded Chicken Paillards with Tomato and Fresh Basil Salad (use red wine vinegar) pg 147 Mediterranean Turkey and Peppers Skillet (use rice vinegar) pg 149

MAINS - MEATLESS



LOW SI Grass-fed Beef Tenderloin Steaks with Sautéed Shiitakes pg 131 Shallot-Thyme Marinated Flank Steak (use red wine vinegar) pg 132 Tex-Mex Burgers with Avocado Salsa pg 134 Pork Souvlaki Kebobs with Tzatziki pg 139 Broiled Rosemary and Fennel Lamb Chops pg 140 Grilled Dijon-Lemon Lamb Kabobs pg 140


LOW SI Scallion Shrimp Stir-Fry with Snow Peas pg 154 Pan-Seared Scallops with Bacon and Spinach pg 154 Dijon and Almond Crusted Halibut with Lemon and Parsley pg 156 Stir-Fried Shrimp with Ginger, Black Beans, and Cashews (no brown rice or sub wild rice) pg 157 Lemon and Herb Broiled Sole pg 158 Halibut en Papillote (use red wine vinegar) pg 158 Blackened Salmon pg 159 Poached Salmon with Rémoulade Sauce pg 160 Salmon Puttanesca pg 161 Grilled Fresh Sardines pg 162

17


18


SOUPS & STEWS

LOW SI Heaerty Chicken Soup (use quinoa or wild rice for the quinoa pasta) pg 169 Mexican Chicken Tortilla Soup (eliminate tortillas) pg 170 Black Bean Soup pg 171 Kale and Bean Soup pg 174 Gazpacho with Lump Crab (change balsamic to red wine vinegar) pg 177 Mushroom Bisque pg 178

SIDES - STARCHY


SIDES - VEGGIES



LOW SI All Purpose Finger-Lickin’ Good Barbecue Sauce pg 210 Pesto Sauce pg 211 Creamy Eggless Mayo pg 214 Barbecue Spice Rub pg 213 Blackening Spice Rub pg 213 Shallot-Champagne Vinaigrette pg 215 Sesame-Ginger Vinaigrette pg 216 Toasted Macadamia Nut Dressing pg 216

DESSERTS

LOW SI Coconut Ice Cream pg 219 Mocha Protein Popsicles pg 220 Chocolate Avocado Mousse with Cacao Nibs (use 85% or higher dark chocolate made with allowable sweeteners) pg 221 Almond Dark Chocolate Bark with Sea Salt (use 85% or higher dark chocolate made with allowable sweeteners) pg 223

SHAKES & BREAKFAST

LOW SI Sugar Impact Shake Coconut-Allspice Steel-Cut Oats with Protein Boost pg 88 Basic Virgin Diet Shake pg 92 Mixed Berry & Avocado Protein Shake pg 92 Chocolate-Cherry-Chia Protein Shake pg 94 Peach-Berry-Almond Protein Shake pg 95 Strawberry “Milkshake” Protein Shake pg 95 Rise & Shine Mocha Espresso Protein Shake pg 96

MEDIUM SI Hot Quinoa Flake Cereal with Warm Berry Compote pg 90 Bacon & Mushroom Sweet Potato Hash pg 91 Green Coconut Protein Shake pg 94 Nutty Chai Breakfast Blast Shake pg 97

HIGH SI Blueberry Power Muffins pg 87 Swedish-Style Pecan Pancakes with Orange and Strawberries pg 89

WRAPS & SALADS

LOW SI Flank Steak Bistro Chopped Salad pg 105 Shepherd’s Salad with Prawns pg 106 Seared Ahi Tuna over Asian Slaw pg 107 Vietnamese Chicken & Cabbage Salad pg 109 Chickpea Falafel Salad with Tahini Dressing pg 112 Cucumber and Radish Salad with Arugula, Nuts, and Seeds pg 113 Frisée and Bacon Salad with Shallot-Champagne Vinaigrette pg 111 Seafood Salad with Italian Salsa Verde pg 110 Pan-Seared Salmon over Tri-Color Salad with Dijon Dressing pg 108

MEDIUM SI Shrimp Summer Rolls with Tamari-Ginger Dipping Sauce pg 115 Grilled Pesto Chicken Wrap (LOW SI if use coconut or lettuce wraps) pg 100 Chicken Caesar Salad Wrap (LOW SI if use coconut or lettuce wraps) pg 100 BLT and Avocado Wrap (LOW SI if use coconut or lettuce wraps) pg 102 Flank Steak Wrap with Chipotle Mayo and Heirloom Tomato (LOW SI if use coconut or lettuce wraps) pg 103 Tex-Mex Turkey Wrap with Salsa, Avocado, and Arugula (LOW SI if use coconut or lettuce wraps) pg 104 Chicken Salad Wrap (LOW SI if use coconut or lettuce wraps and leave out apple) pg 101 Thanksgiving Turkey Wrap with Cranberry Sauce pg 105 Roasted Sweet Potato Salad pg 114 Jicama, Apple, and Pear Slaw pg 114

SNACKS


MEDIUM SI Freeze-Dried Fruit, Nut and Seed Mix pg 127

MAINS - POULTRY

LOW SI BBQ Glazed Chicken pg 143 Chicken with 40 Cloves of Garlic pg 145 Asian Chicken in Lettuce Cups (fish sauce is miniscule amount) pg 146 Grilled Turkey Cutlets with Chimichurri pg 151 Grilled Marinated Duck Breasts (no sherry) pg 153

MEDIUM SI Chicken Tostadas pg 142 Coconut Red Curry Chicken pg 144 Chicken Sloppy Joes Over Brown Rice pg 144 Chicken Marsala pg 152 Pounded Chicken Paillards Topped with Tomato and Fresh Basil Salad (LOW SI if switch to red wine vinegar) pg 147 Turkey Meat Loaf with Kale pg 148 Mediterranean Turkey & Peppers Skillet (LOW SI if switch to rice vinegar) pg 149 Cilantro Turkey Burgers with Chipotle Ketchup pg 150

19


20


MAINS - MEATLESS


MEDIUM SI Lentil Nut Burgers with Cilantro Vinaigrette pg 163 Mushroom, Lentil Loaf with Barbecue Glaze pg 164 Quinoa Fusilli with Cherry Tomatoes, Garlic, Basil, and Olive Oil pg 166


LOW SI Grass-fed Beef Tenderloin Steaks with Sautéed Shiitakes pg 131 Tex-Mex Burgers with Avocado Salsa pg 134 Pork Souvlaki Kebobs with Tzatziki pg 139 Broiled Rosemary and Fennel Lamb Chops pg 140 Grilled Dijon-Lemon Lamb Kabobs pg 140

MEDIUM SI Shallot-Thyme Marinated Flank Steak (LOW SI switch to red wine vinegar) pg 132 Meatballs in Tomato Sauce pg 133 Easy Pasta Bolognese pg 135 Pork Tenderloin Fajitas pg 136 Spice-Rubbed Pulled Pork pg 137 Herb-Marinated Pork Chops with Balsamic Drizzle pg 138


LOW SI Scallion Shrimp Stir-Fry with Snow Peas pg 154 Pan-Seared Scallops with Bacon and Spinachpg 154 Dijon and Almond Crusted Halibut with Lemon and Parsley pg 156 Stir-Fried Shrimp with Ginger, Black Beans, and Cashews (no brown rice or sub wild rice) pg 157 Lemon and Herb Broiled Sole pg 158 Blackened Salmon pg 159 Poached Salmon with Rémoulade Sauce pg 160 Salmon Puttanesca pg 161 Grilled Fresh Sardines pg 162

MEDIUM SI Halibut en Papillote (LOW SI switch to red wine vinegar) pg 158

SOUPS & STEWS

LOW SI Black Bean Soup pg 171 Kale and Bean Soup pg 174 Gazpacho with Lump Crab pg 177 Mushroom Bisque pg 178

MEDIUM SI Hearty Chicken Soup (LOW SI switch the quinoa pasta for quinoa or wild rice) Mexican Chicken Tortilla Soup (LOW SI eliminate the tortillas) pg 170 Minestrone Soup pg 172 Thai Coconut Shrimp Soup pg 175 Lentil Bacon Soup pg 176 Creamy Sweet Potato Soup pg 173 Mushroom Beef Stew pg 179 Slow Cooker Coq au Vin pg 180 Weeknight Cioppino pg 181 Turkey Chili pg 182 Lentil, Kale, and Sausage Stew pg 183

SIDES - STARCHY


MEDIUM SI Vegetable Fried Rice pg 187 Spice Roasted Sweet Potatoes pg 187 Orange-Scented Mashed Sweet Potatoes with Coconut pg 188

21


SIDES - VEGGIES


MEDIUM SI Wild Mushroom and Onions pg 197 Spaghetti Squash Arrabiatta pg 203 Balsamic Roasted Vegetables pg 205 Grilled Marinated Portobello Mushrooms pg 207


LOW SI All Purpose Finger-Lickin’ Good Barbecue Sauce pg 210 Pesto Sauce pg 211 Creamy Eggless Mayo pg 214 Nutty Cranberry-Orange Sauce pg 212 Barbecue Spice Rub pg 213 Blackening Spice Rub pg 213 Shallot-Champagne Vinaigrette pg 215 Sesame-Ginger Vinaigrette pg 216 Toasted Macadamia Nut Dressing pg 216

MEDIUM SI Go-To Marinara Sauce pg 209 Homemade Ketchup pg 211

DESSERTS

LOW SI Coconut Ice Cream pg 219 Mocha Protein Popsicles pg 220 Blueberry Sorbet pg 221

MEDIUM SI Chocolate Avocado Mousse with Cacao Nibs (LOW SI if 85% or higher dark chocolate made with allowable sweeteners) pg 221 Almond Dark Chocolate Bark with Sea Salt (LOW SI if 85% or higher dark chocolate made with allowable sweeteners) pg 223 Strawberries and Cream pg 224

HIGH SI Peach and Berry Coconut Crisp pg 222

Day 1Breakfast: Sugar Impact ShakeLunch: Shrimp Summer Rolls with Tamari-Ginger Dipping SauceDinner: Easy Pasta Bolognese Mixed Green Salad with Shallot-Champage VinaigretteOptional snack: Freeze-Dried Fruit, Nut and Seed Mix

Day 2Breakfast: Mixed Berry-Avocado ShakeLunch: Grilled Chicken Pesto Wrap Dinner: Salmon Puttenesca served on quinoa pasta Easy Spinach and Garlic Saute Optional snack: Babaganoush on rice chips

Day 3Breakfast: Chocolate-Cherry-Chia Protein ShakeLunch: Chicken Salad Wrap Dinner: Pork Tenderloin FajitasOptional snack: Homemade Almond Butter on apple slices

Day 4Breakfast: Strawberry “Milkshake”Lunch: Flank Steak Wrap with Chipotle Mayo & Heirloom TomatoDinner: Coconut Red Curry Chicken Optional snack: Roasted Jalapeno Guacamole with bean chips

Day 5Breakfast: Green Coconut Protein Shake Lunch: Chicken Caesar Salad Wrap Dinner: Stir-Fried Shrimp with Ginger, Black Beans and Cashews Served with brown rice Optional snack: Sea Salt and Black Pepper Cashew Cheese on rice crackers

Day 6Breakfast: Nutty Chai Breakfast Shake Lunch: Tex-Mex Turkey Wrap with Salsa, Avocado and ArugulaDinner: Grilled Dijon-Lemon Lamb Kabobs Roasted Asparagus with Lemon Zest Spice Roasted Sweet Potatoes Optional snack: Avocado-Lime Black Bean Salas on Bean Chips

Day 7Breakfast: Hot Quinoa Cereal with Warm Berry Compote Lunch: Basic Virgin Diet Shake Dinner: Chicken Sloppy Joes over Brown Rice Optional snack: Roasted Red Pepper Hummus with Rice Chips

22

SUGAR IMPACT DIET CYCLE 1 MEAL PLAN

Day 1Breakfast: Sugar Impact Shake Lunch: Flank Steak Bistro Chopped SaladDinner: Dijon and Almond Crusted Halibut with Lemon & Parsley Roasted Asparagus with Lemon Zest and Confetti Quinoa Optional snack: Babaganoush and crudité

Day 2Breakfast: Rise and Shine Mocha Espresso Protein Shake Lunch: Shepherd’s Salad with PrawnsDinner: Grilled Turkey Cutlets in Chimichurri Sauce Cuban-Style Black Beans and Braised Kale Optional snack: Smoky Black Bean Humus with crudité

Day 3Breakfast: Sugar Impact Shake Lunch: Vietnamese Chicken and Cabbage Salad Dinner: Broiled Rosemary and Fennel Lamb Chops Roasted Root Veggies with Thyme Mixed green salad with Toasted Macadamia Nut Oil VinaigretteOptional snack: Cinnamon Roasted Pecans

Day 4Breakfast: Coconut-Allspice Steel-Cut Oats with Protein BoostLunch: Sugar Impact Shake Dinner: Pan Seared Scallops with Bacon and Spinach Confetti Quinoa and Stir-fried Kale with Ginger Optional snack: Classic Tapenade in Endive

Day 5Breakfast: Rise and Shine Mocha Espresso Protein Shake Lunch: Grilled Chicken Pesto Wrap (use coconut wrap or lettuce wrap)Dinner: Grass Fed Beef Tenderloin with Sauteed Shitakes Green Beans with Shitakes and Shallots Roasted Acorn Squash PureeOptional snack: Kale Chips with Cumin and Sea Salt

Day 6Breakfast: Sugar Impact Shake Lunch: Pan-Seared Salmon over Tri-Color Salad with Dijon Dressing Dinner: Chicken with 40 cloves of garlic Butternut Squash Fries Mixed Green Salad with Shallot-Champagne VinaigretteOptional snack: Roasted Artichoke Dip with crudite

Day 7Breakfast: Coconut-Allspice Steel-Cut Oats with Protein BoostLunch: Sugar Impact Shake Dinner: Pounded Chicken Paillards with Tomato & Fresh Basil Salad (switch to red wine vinegar) Kale and Bean Soup Optional snack: Homemade Almond Butter on celery sticks 23


Day 8Breakfast: Rise and Shine Mocha Espresso Protein Shake Lunch: Chicken Caesar Salad Wrap (use coconut or lettuce wrap)Dinner: Tex-mex Burgers with Avocado Salsa Butternut Squash “Fries” Optional snack: Roasted Red Pepper Hummus on crudité

Day 9Breakfast: Sugar Impact Shake Lunch: Flank Steak Wrap with Chipotle Mayo & Heirloom Tomato (use coconut or lettuce wrap)Dinner: Stir Fried Shrimp with Ginger, Black Beans and Cashews Confetti Quinoa and Stir Fried Kale with GingerOptional snack: Avocado-Lime Black Bean Salsa and crudite

Day 10Breakfast: Rise and Shine Mocha Espresso Protein Shake Lunch: Seafood Salad with Italian Salsa VerdeDinner: BBQ Glazed Chicken Roasted Acorn Squash Puree French Beans with Macadamia Nuts Optional snack: Smoked Paprika and Cayenne Roasted Almonds

Day 11Breakfast: Sugar Impact Shake Lunch: Seared Ahi Tuna Over Asian SlawDinner: Pork Souvlaki Kebobs Chickpeas with Spinach, Lemon and Tomatoes Swiss Chard with Olive Optional snack: Romesco Dip and crudité

Day 12Breakfast: Coconut-Allspice Steel-Cut Oats with Protein BoostLunch: Sugar Impact Shake Dinner; Mediterranean Turkey and Peppers Skillet (use red wine vinegar) Confetti QuinoaOptional snack: Roasted Jalapeno Guacamole with Toasted Pumpkin seeds with crudité

Day 13Breakfast: Rise and Shine Mocha Espresso Protein Shake Lunch: BLT and Avo Wrap (use coconut or lettuce wrap)Dinner: Lemon and Herb Broiled Sole Red Quinoa with Kale, Onions and Pine Nuts Mixed Green Salad with Shallot-Champagne VinaigretteOptional snack: Sea Salt and Black Pepper Cashew Cheese with crudité

Day 14Breakfast: Sugar Impact Shake Lunch: Tex-Mex Turkey Wrap with Salsa, Avocado & Arugula (use coconut or lettuce wrap) Dinner: Asian Chicken in Lettuce Wraps Stir-Fried Kale and Ginger Confetti QuinoaOptional snack: Freeze Dried Nut & Seed mix (no fruit) 24


Day 1Breakfast: Nutty Chai Breakfast Blast Lunch: Mexican Chicken Tortilla Soup Roasted Jalapeno Guacamole with Toasted Pumpkin Seeds with crudité Dinner: Easy Pasta Bolognese Mixed green salad with Shallot-Champagne VinaigretteOptional snack: Smoked Paprika and Cayenne Roasted Almonds

Day 2Breakfast: Green Coconut Protein Shake Lunch: Grilled Chicken Pesto Wrap and CruditeDinner: Meatballs in Tomato Sauce Easy Spinach and Garlic Saute Optional snack: Roasted Red Pepper Hummus with crudité

Day 3Breakfast: Bacon and Mushroom Sweet Potato HashLunch: Peach-Berry-Almond Protein Shake Dinner: BBQ Glazed Chicken Orange-Scented Mashed Sweet Potatoes with Coconut Roasted Cauliflower and Broccoli Optional snack: Classic Tapenade in Endive

Day 4Breakfast: Hot Quinoa Flake Cereal with Warm Berry Compote Serve with side of chicken breakfast sausage Lunch: Mixed Berry-Avocado Protein Shake Dinner: Blackened Salmon Roasted Root Vegetables with Thyme Mixed Green Salad with Roasted Macadamia Nut Oil VinaigretteOptional snack: Freeze-Dried Fruit, Nut and Seed Mix

Day 5Breakfast: Rise and Shine Mocha Espresso Protein Shake Lunch: Thai Coconut Shrimp Soup Mixed Green Salad with Toasted Macadamia Nut Oil VinaigretteDinner: Chicken Sloppy Joes over Brown Rice Cauliflower Puree Optional snack: Homemade Almond Butter with apple slices

Day 6Breakfast: Chocolate-Cherry-Chia Protein Shake Lunch: Tex-Mex Turkey Wrap with Salsa, Avocado and ArugulaDinner: Chicken with 40 Cloves of Garlic Spaghetti Squash ArrabiataOptional snack: Roasted Red Pepper Hummus on Rice Chips

Day 7Breakfast: Blueberry Power Muffins Lunch: Peach-Berry-Almond Protein Shake Dinner: Turkey Meatloaf with Kale Roasted Root Vegetables with ThymeOptional snack: Kale Chips with Cumin and Sea Salt


25

SEASONINGS AND SPICES

____ Black pepper____ Sea salt____ Cayenne pepper____ Chili powder____ Coconut extract____ Crushed red pepper flakes____ Dried basil____ Dried oregano____ Garlic powder____ Ground allspice____ Ground cinnamon____ Ground coriander____ Ground cumin____ Monk fruit extract____ Onion powder____ Paprika____ Smoked paprika____ Vanilla extract

OILS AND VINEGARS

____ Asian sesame oil____ Champagne vinegar____ Cider vinegar____ Coconut oil____ Dry red wine____ Extra virgin olive oil____ Macadamia nut oil____ Malaysian red palm fruit oil____ Rice vinegar____ Sherry vinegar____ White balsamic vinegar____ White wine vinegar

SAUCES AND CONDIMENTS

____ Tabasco sauce____ Dijon mustard____ Organic tahini paste____ Fish sauce____ Red curry paste____ Coconut aminos

MEAL PLAN PANTRY STAPLES

26

PROTEINS____ Grass fed flank steak____ Grass fed lean boneless leg of lamb____ Grass fed lean ground beef____ Natural lean pork tenderloin____ Nitrate-free deli sliced turkey breast____ Oil packed anchovy____ Organic free-range boneless skinless chicken breasts____ Organic free-range lean ground chicken____ Large shrimp____ Wild salmon fillets (such as king or sockeye)

VEGETABLES/FRUITS/HERBS

____ Apples____ Asparagus____ Avocado____ Baby arugula____ Baby kale____ Beets____ Capers____ Carrots____ Celery____ Cucumbers____ Eggplants____ Fresh basil____ Fresh cilantro____ Blueberries____ Fresh ginger____ Fresh marjoram____ Fresh mint____ Fresh parsley____ Spinach____ Strawberries____ Frozen organic mixed berries____ Frozen organic unsweetened strawberries____ Garlic cloves____ Grape tomatoes____ Green bell pepper____ Green onions____ Heirloom tomato____ Jalepeño peppers____ Lemons____ Limes____ Mixed greens____ Napa cabbage____ Onions____ Organic freeze-dried blueberries____ Organic freeze-dried raspberries____ Organic freeze-dried strawberries____ Organic frozen unsweetened pitted dark cherries____ Plum tomatoes____ Red bell peppers____ Red onion

____ Romain lettuce____ Shallots____ Sweet potatoes____ Veggies for crudite

GRAINS / NUTS / SEEDS

____ Almond butter____ Almonds____ Bean chips____ Brown rice____ Brown rice tortillas____ Cashews____ Chia seeds____ Coconut butter____ Flaxseeds____ Fresh pine nuts____ Quinoa flakes cereal____ Quinoa linguine pasta____ Raw cashew butter____ Raw pumpkin seeds____ Raw sunflower seeds____ Rice chips____ Rice spring roll wrappers____ Slow Roasted Cashews____ Walnuts____ Pecans

MILKS

____ Unsweetened coconut, almond or cashew milk

CANNED/BROTH/OTHER

____ Canned organic no-salt-added black beans____ Fermented black beans____ Organic low sodium chicken broth____ Canned organic diced tomatoes____ Canned organic no-salt-added chickpeas____ Canned organic tomato paste____ Canned organic tomato sauce____ Oil packed sun-dried tomatoes____ Pitted Kalamata olives____ Jarred roasted red peppers

SHOPPING LIST CYCLE 1

27

____ Shallots____ Shitake mushrooms____ Small head radicchio____ Sweet potatoes____ Vidalia onion____ White turnip____ Yellow bell pepper


____ Almond butter____ Almonds____ Cashews____ Chia seeds____ Coconut butter____ Flaxseeds____ Coconut wraps____ Quinoa____ Fennel seeds____ Flax seeds____ Macadamia nuts____ Pecans____ Pine nuts____ Quick cooking gluten free steel cut oats

MILKS____ Unsweetened coconut, almond or cashew milk

CANNED/BROTH/OTHER

____ Organic low sodium chicken broth____ Organic low sodium beef broth____ Canned organic diced tomatoes____ Canned no-salt added cannellini beans____ Canned organic no-salt added black beans____ Instant espresso powder or coffee powder____ Kalamata olives____ Oil packed sun dried tomatoes____ Picholine olives

PROTEINS

____ 8oz Grass fed flank steak____1 3.5-4lb Organic free-range chicken____2 (4oz) Boneless skinless chicken breast halves____2 (6oz) Wild salmon fillets (such as king or sockeye)____4 (4oz) Grass fed beef tenderloin steaks____4 (5oz) Natural turkey cutlets____4 (6oz) Halibut fillets____8 (3/4” thick) grass-fed lean bone in lamb chops____Large wild prawns____Nitrate-free bacon____Oil packed anchovy fillet____Organic free range boneless skinless chicken breasts____1lb wild sea scallops


____ Acorn squash____ Asparagus____ Avocado____ Baby arugula____ Belgian endive____ Butternut squash____ Campari tomatoes____ Capers____ Carrots____ Celery____ Cucumbers____ Eggplants____ Fresh basil____ Fresh cilantro____ Fresh parsley____ Fresh rosemary____ Fresh sage____ Fresh tarragon____ Fresh thyme leaves____ Frozen artichoke hearts____ Frozen organic spinach____ Garlic____ Ginger____ Green bell pepper____ Green onions____ Kale____ Lemons____ Limes____ Mixed greens for salads____ Onions____ Orange bell peppers____ Plum tomatoes____ Persian cucumbers____ Radishes____ Red bell peppers____ Romain lettuce

SHOPPING LIST CYCLE 2 - WEEK 1

28

____ Romaine lettuce____ Shallots____ Snowpeas____ Swiss chard____ Unsweetened shredded coconut____ Yellow bell pepper


____ Almond butter____ Almonds____ Cashews____ Chia seeds____ Flaxseeds____ Coconut wraps____ Quinoa____ Red quinoa____ Fennel seeds____ Flax seeds____ Macadamia nuts____ Pecans____ Pine nuts____ Quick cooking gluten free steel cut oats____ Sunflower seeds____ Raw pumpkin seeds____ Brown rice


CANNED/BROTH/OTHER

____ 28oz can crushed tomatoes____ 15oz can organic no-salt added chickpeas____ Canned organic diced tomatoes____ Canned chipotle in adobo sauce____ Instant espresso powder or coffee powder____ Fermented black beans____ 15oz can organic no-salt added black beans____ Kalamata olives____ Jarred roasted red peppers

PROTEINS

____ 8oz grass fed flank steak____4 (4oz) boneless skinless chicken breast ____1lb Natural lean turkey breast cutlets____12oz Large wild prawns or shrimp____Nitrate-free bacon____Oil packed anchovy fillet____1lb grass fed lean ground beef____1.5lbs wild shrimp____8oz wild squid____8oz wild sea scallops____2 (6oz) ahi tuna steaks____1lb natural lean pork loin____4 (6oz) natural Sole fillets____8oz nitrate-free deli sliced turkey breast ____1lb organic free range ground chicken


____ Asparagus____ Arugula____ Asparagus____ Avocado____ Baby spinach____ Boston lettuce leaves____ Butternut squash____ Capers____ Carrots____ Celery____ Cucumbers____ Fennel bulb____ Fresh basil____ Fresh cilantro____ Fresh parsley____ Fresh rosemary____ Fresh thyme leaves____ Garlic____ Ginger____ Grape tomatoes____ Green bell pepper____ Green onions____ Heirloom tomato____ Jalapeño peppers____ Kale____ Lemons____ Limes____ Mixed greens for salad____ Onions____ Orange bell peppers____ Plum tomatoes____ Red bell peppers____ Red onion

SHOPPING LIST CYCLE 2 - WEEK 2

29

____ Limes____ Mixed greens____ Onion____ Orange____ Organic freeze-dried blueberries____ Organic freeze-dried raspberries____ Organic freeze-dried strawberries____ Plum tomato____ Red onion____ Shallots____ White mushrooms____ White turnip

GRAINS / NUTS / SEEDS____ Almond butter____ Almonds____ Bob's Red Mill gluten-free all-purpose biscuit and

baking mix____ Brown rice____ Brown rice tortillas____ Cashews____ Chia seeds____ Coconut butter____ Fennel seeds____ Flaxseeds____ Gluten free oats____ Pecans____ Pine nuts____ Quinoa flakes cereal____ Quinoa linguine pasta____ Raw cashew butter____ Raw macadamia nuts____ Raw pumpkin seeds____ Raw sunflower seeds____ Rice chips


CANNED/BROTH/OTHER____ 1 (14.5oz) can organic diced fire-roasted tomatoes____ 4 (28oz) can organic diced tomatoes____ 2 (8oz) can organic tomato sauce____ 1.5 cups organic low-sodium chicken broth____ 4 (6oz) cans organic tomato paste____ 3 (8oz) bottles clam juice____ Aluminum-free baking powder____ Green curry paste____ Instant espresso powder of coffee powder____ Organic low-sodium chicken broth____1 (15oz) can organic no-salt added chickpeas____ Oil packed sun-dried tomatoes____ Pitted Kalamata olives____ Pitted Picholine olives____ Unsweetened shredded coconut

PROTEINS

____ 1 (3.5-4lb) organic free-range chicken____ 1 lb organic free-range lean ground chicken____ 1 oil packed anchovy fillet____ 1.5 lbs natural lean ground turkey____ 1.5 lbs organic free-range bone-in skinless chicken

breast halves____ 12oz grass-fed lean ground beef____ 12oz organic free range boneless skinless chicken

breast____ 1lb grass-fed ground beef____ 1lb wild shrimp____ 2 (4oz) organic free-range boneless, skinless chicken

breast halves____ 4 (6oz) wild salmon fillets, such as king or sockeye____ 8oz deli-sliced nitrate-free turkey breast____ Chicken breakfast sausage____ Nitrate-free bacon


____ Head of cauliflower____ 1 medium spaghetti squash____ Sweet potatoes____ Multiple cloves of garlic____ Apple____ Avocado____ Baby arugula____ Baby kale____ Baby spinach____ Butternut squash____ Capers____ Carrots____ Celery____ Fresh basil____ Fresh Belgian endive leaves____ Fresh blueberries____ Fresh cilantro____ Fresh ginger____ Fresh parsley____ Fresh rosemary____ Fresh strawberries____ Fresh thyme____ Frozen organic blueberries____ Frozen organic mixed berries____ Frozen organic sliced peaches____ Frozen organic unsweetened pitted dark cherries____ Garlic cloves____ Green bell pepper____ Green onions____ Head of broccoli____ Jalapeño peppers____ Kale____ Lemon grass stalk____ Lemons

SHOPPING LIST CYCLE 3

30

Copyright © 2014 JJ Virgin & Associates, Inc.. All rights reserved.

No part of this document may be reproduced in any form, including photocopying or transmission electronically to any computer, without the prior written con-sent of JJVA. The information contained in this document is proprietary to JJVA, and may not be used or disclosed except as expressly authorized in writing byJJVA.

JJVA assumes no responsibility for errors or omissions that may appear in this publication. While all attempts have been made to verify information provided inthis publication, neither the Authors nor the Publisher assume any responsibility for errors, inaccuracies or omissions. Any slights of people or organizations areunintentional.

Company names and product names mentioned in this document may be trademarks or registered trademarks of their respective companies and are hereby ac-knowledged.

JJVA reserves the right to change this publication at any time without notice.

The content, forms, checklists and strategies contained herein are for illustrative purposes only. JJVA does not render medical advice.

This guide offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitutefor, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consultwith a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professionalbecause of something you may have read in this book. The use of any information provided on this site is solely at your own risk.

This information has not been evaluated by the FDA and is not intended to treat, diagnose, cure or prevent any disease. This information is not intended as a sub-stitute for the advice or medical care of a qualified health care professional and you should seek the advice of your health care professional before undertakingany dietary or lifestyle changes. The material provided herein is for educational purposes only.

The Virgin Diet Cookbook - Amazon Web Servicesjjv-cdn.s3.amazonaws.com/sid-resources/JJVirgin-SID... · 2017-09-07 · The Virgin Diet Cookbook Conversion Guide for The Sugar Impact

Documents