Chapter 10

40-Day Meal Plans

EAT FOR HEALTH

B ased on real, whole ingredients, the 40-day meal plan (and The Daniel Plan Detox) offers meals with a balanced proportion of macronutrients to balance blood sugar, hormone levels, and mood stability and also promote cardiovascular health. Eating frequent, clean, small meals throughout the day will not only help you stay energized, but it will also supercharge your metabolism. This way of eating is the most effective way of losing fat and maintaining healthy muscle mass. You will feel satisfied without that “overstuffed” sensation.

This plan will help you get into the habit of putting together balanced, wholesome nourishment that’s easy for your everyday routine. We give you a 10-day chart as your dashboard for planning ahead. You will find that getting meals ready in advance will help you stick with it. So you will use this same chart for the subsequent 30 days, but you can swap meal and snack options for different days to keep your choices fresh. Copy the shopping guide to take to the grocery store for an easier shopping trip.

This meal plan includes a combination of meals that require a recipe (which are on here after the meal plan charts) and meals that require nothing but the description given. Every dish is simple to make with ingredients you can find at any store. Feel free to swap out fruits and vegetables based on the season or your tastes. Explore different spices and herbs to add flavor. Bring your family and friends into the kitchen to partake in the creation of meals. When you follow The Daniel Plan approach, every bite counts that much more.

Note: Even though you will find the core meal plan listed first, we encourage everyone to start with The Daniel Plan Detox to see how much better your body can feel. Following the detox plan for a minimum of 10 days may be the best plan for you to use on a regular basis if you have issues with gluten or dairy; you will feel better off them.

More Recipes

Visit danielplan.com for more recipes that use real, whole food for delicious entrees, sides, and snacks. Also, pick up a copy of The Daniel Plan Cookbook: Healthy Eating for Life for exclusive recipes by The Daniel Plan signature chefs.

40-DAY CORE MEAL PLAN

Meals that require a recipe are in bold ; you will find the recipes here .

DAY 1DAY 2DAY 3DAY 4DAY 5DAY 6DAY 7DAY 8DAY 9DAY 10
BREAKFAST Strawberry coco choco shake Breakfast muffin: 1 scrambled egg, 2 slices baked nitrate-free turkey bacon or avocado on whole grain or sprouted grain English muffin Blueberry, spinach, & flax smoothie 1 c. rolled or steel cut oatmeal with ½ c. almond milk & ½ c. mixed strawberries and bananasBreakfast wrap: 1 scrambled egg with ¼ avocado, sliced tomato, basil wrapped in whole grain tortilla Supercharged bulgur wheat breakfast bowl Breakfast muffin: 1 scrambled egg, 2 slices baked nitrate-free turkey bacon or avocado on whole grain or sprouted grain English muffin2 hardboiled eggs with mixed fruit cup Mango coconut power smoothie 2 hardboiled eggs with mixed fruit cup
SNACK⅓ c. artichoke hummus with mixed veggie sticks (celery, carrots, cucumber, jicama)Small apple plus 25 raw almonds 1 no-bake power bite 2 tbsp. crunchy chickpeas with 1 oz. hard cheeseSmall pear or apple with 1 tablespoon almond butter Berry protein shake 2 tbsp. nuts and 1 oz. hard cheese Creamy carrot dip with whole grain chips or veggies2 tbsp. dark chocolate trail mix Gluten-free tortilla chips with ⅓ c. confetti salsa
LUNCH½ c. quinoa with steamed broccoli, carrots, cauliflower, & antioxidant dressing Low-sodium, nitrate-free turkey breast wrap with tomato, lettuce, 2 tbsp. artichoke hummus Veggie lentil & chicken sausage soup Citrus salmon skewers with supergreens watermelon salad Citrus chicken as a wrap with 2 tbsp. artichoke hummus, romaine & ¼ avocado Baked Broccoli fritatta with mixed greens & antioxidant dressing Shrimp curry with snap peas and water chestnuts Crockpot beef and veggie stew Grilled fish or chicken with ½ c. quinoa & ½ c. confetti salsa Crunchy Mediterranean salad with grilled shrimp
SNACK2 tbsp. crunchy chickpeas with 1 mozzarella cheese stick1 piece low-glycemic fruit plus 25 raw almonds Baba ganoush dip with mixed veggie sticks (celery, carrots, cucumber, jicama) 1 no-bake power bite Strawberry coco choco shake Creamy carrot dip with whole grain chips or veggies Dark chocolate trail mix Small banana with 1 tbsp. nut butter Blueberry, spinach, & flax smoothie 1 c. steamed edamame with soy sauce or tamari
DINNEROpen-faced ground beef or turkey burger on ½ whole grain English muffin or bun with spinach, tomato, & 1 tbsp. avocado Citrus chicken skewers with brown rice & supergreens watermelon salad Citrus salmon filet with grilled/baked asparagus and quinoa Grilled Mediterranean lamb kofta and mixed greens salad Veggie lentil & chicken sausage soup with side of quinoa or brown rice Crockpot beef and veggie stew 2 fish tacos with fresh pineapple salsa Thai-inspired stir fry with coconut rice Savory oven-fried chicken with cauliflower mash and baked/grilled asparagus Ground turkey/beef and broccoli pasta
HEALTHY TREAT1 piece of fruit chopped and sprinkled with cinnamon Dark chocolate avocado mousse cup Grapefruit and pomegranate salad with coconut Chocolate and walnut dipped frozen banana pops Chopped fruit salad1 serving light pumpkin pie squares Greek yogurt with no-sugar-added muesliFrozen real fruit popsicles (puree your favorite fruit and freeze)1 serving light pumpkin pie squares Frozen coconut berry dessert

ADDITIONAL BREAKFAST OPTIONS
Mediterranean breakfast: 2 scrambled eggs with ½ c. fresh spinach, 1 tbsp. feta cheese, and 3 chopped kalamata olivesSlice of whole grain toast with 1 tbsp. nut butter and 1 tsp. raw honey with 1 c. fresh melon½ c. quinoa with unsweetened coconut milk and 1 tbsp. dried currants
2 scrambled eggs with a corn tortilla, slice of avocado, and 2 tbsp. salsa1 whole grain waffle with 1 tbsp. pure maple syrup and 1 turkey sausage1 c. plain Greek yogurt with low-sugar granola and blueberries

ADDITIONAL LUNCH OPTIONS
Chicken primavera bowl ½ c. brown rice, steamed broccoli and carrots, and diced chicken breastOpen-faced ground bison/buffalo burger with sliced tomato, spinach, and avocado
1 c. carrot and avocado soup and a mixed green saladMixed green and veggie salad with canned fish and ½ c. mixed fruit Herbed fish salad with mixed greens

ADDITIONAL DINNER OPTIONS
Ground turkey stuffed bell peppers Greek baked cod Cucumber, olive, tomato, and red onion salad topped with grilled shrimp, lemon, and olive oil
Whole grain spaghetti alla lucca Whole roasted chicken with Brussels sprouts and carrotsStir-fry eggplant and zucchini with sesame oil and soy sauce, serve over brown rice

ADDITIONAL SNACK OPTIONS
Crunchberry yogurt parfait Roasted sweet potato fries½ whole grain English muffin with 2 tbsp. cottage cheese and sliced fresh peaches
1 c. whole grain chips with hummus or salsa1 c. sliced melon and berriesWhole grain tortilla filled with 3 oz. sliced turkey breast, sprouts, tomato, 1 tbsp. Dijon mustard, and 3 avocado slices

SHOPPING LIST
for the 40-Day Core Meal Plan

Get stocked for success! You can add or modify as needed.

Important notes:

  1. Compare your shopping list to what’s already in your pantry before you go shopping.
  2. If the specific size of an item is not listed, you can buy the smallest version. Wherever possible, we indicate how much you will use every five days so you don’t end up buying more than you need.
  3. Suggested quantities are based on the recipe serving sizes. Entrees generally serve 4; snacks generally serve 1 – 2.
  4. * Marks items you will use in Days 1 – 5 and need to repurchase for Days 6 – 10; † indicates a perishable ingredient that is required only for Days 6 – 10.
  5. Should you choose to skim the recipes and meals first and swap the items in the plan, you will need to adjust your shopping list accordingly.

FRESH PRODUCE

□ 4 apples *

□ 2 avocados *

□ 4 bananas *

□ 1 large container blueberries

□ 4 lemons *

□ 2 limes *

□ 2 peaches †

□ 1 pineapple †

□ 1 orange

□ 1 pink grapefruit

□ 1 pomegranate

□ 1 large container strawberries

□ 4 medium tomatoes †

□ Small watermelon or other melon

□ 1 package arugula

□ 1 bunch asparagus *

□ 2 bags (8–9 oz.) of fresh baby spinach, or one small bunch *

□ 2 red bell peppers *

□ 1 head broccoli *

□ 2 heads purple or green cabbage †

□ 1 bag carrots *

* Marks items you will use in Days 1–5 and need to repurchase for Days 6–10

† Indicates an ingredient that is required only for Days 6–10

□ 1 head cauliflower †

□ 1 bag celery *

□ 1 bunch cilantro †

□ 2 cucumbers †

□ 1 eggplant

□ 1 bulb garlic *

□ 1 jalapeno †

□ 1 jicama

□ 2 packages or heads of kale

□ 2 medium onions

□ 2 red onions †

□ 1 bunch parsley *

□ 2 medium red-skinned or purple potatoes or 1 turnip

□ 1 head romaine lettuce *

□ 1 pound snap peas †

□ 1 small bag snow peas or green beans

□ 4–6 zucchini †

BAKERY/BREADS

□ 1 package taco-sized sprouted or whole grain tortillas

□ 1 package corn tortillas

□ 1 package sprouted whole grain muffins

MEAT/FISH

□ 2 pounds chicken breasts or cutlets

□ 12 chicken legs †

□ 6 chicken sausages

□ 3–4 pounds chuck roast

□ 1 pound lean ground turkey or beef *

□ 1 pound sliced turkey breast, nitrate-free

□ 3/4 pound halibut or hearty white fish †

□ 2 pounds wild shrimp †

□ 2 pounds wild salmon *

□ 2 cans/packages low-mercury tuna or wild salmon

EGGS & DAIRY

□ 1 dozen cage-free or organic eggs *

□ 1 small package feta cheese

□ 1 large container nonfat plain Greek yogurt *

□ 1 small package fresh parmesan cheese †

□ 1 package hard, unprocessed cheese

* Marks items you will use in Days 1–5 and need to repurchase for Days 6–10

† Indicates an ingredient that is required only for Days 6–10

PASTAS, GRAINS, LEGUMES

□ 1 package brown (preferably jasmine) or black rice

□ 1 package bulgur wheat

□ 1 pound gluten-free pasta (e.g., brown rice pasta)

□ 1 pound lentils

□ 1 container old-fashioned rolled or steel cut oats

□ 1 package quinoa

FREEZER SECTION

□ 1 package mixed frozen berries

□ 1 package frozen corn

□ 1 package frozen edamame

□ 1 package frozen mango

□ 1 package frozen strawberries

CANNED FOODS

□ 1 jar unsweetened applesauce

□ 1 can artichokes in water

□ 2 15-oz. cans low-sodium beef broth

□ 1 15-oz. can cannellini, great northern, or black beans

□ 3 cans garbanzo beans/chickpeas

□ 2 qts. low-sodium chicken or vegetable broth

□ 1 jar kalamata or black olives

□ 1 can pumpkin

□ 2 containers fresh salsa or your favorite recipe

□ 1 can chopped tomatoes

□ 1 15-oz. can organic tomato sauce

□ 1 can water chestnuts

CONDIMENTS/SAUCES

□ 1 bottle unfiltered apple cider vinegar

□ 1 bottle balsamic or red wine vinegar

□ 1 container coconut oil or grape seed oil

□ 1 bottle Dijon mustard

□ 1 small bag stevia or approved natural sweetener

□ 1 bottle extra-virgin olive oil (or cooking spray)

□ 1 jar raw honey

□ 1 small bottle low-sodium soy sauce or tamari

□ 1 small bottle sesame oil

□ 1 small bottle sesame tahini paste

□ 1 can tomato paste

□ 1 jar organic or vegan mayonnaise

NUTS/SEEDS

□ 1 box unsweetened coconut milk or almond milk *

□ 1 box unsweetened almond milk

□ 1 jar almond or other nut butter

□ 1 bag almond meal/flour

□ 1 bag raw almonds

□ 1 bag slivered almonds

□ 1 package chia seeds

□ 1 bag unsweetened shredded coconut

□ 1 package ground flax meal

□ 1 bag unsalted sunflower seeds

□ 1 bag raw walnuts

MISCELLANEOUS

□ Dried blueberries

□ 1 container chocolate flavor plantbased protein powder optional

□ 70% cocoa chocolate chips/bar

□ Cornstarch

□ Raisins

□ 1 package organic tempeh (usually in the refrigerator section)

□ 1 container quality plant-based protein powder

SPICES/HERBS

□ Black pepper

□ Cayenne pepper

□ Chili powder

□ Cumin

□ Curry powder

□ Dill

□ Dry mustard

□ Dried oregano

□ Garlic powder

□ Kosher or sea salt

□ Onion powder

□ Pumpkin pie spice

□ Vanilla extract

* Marks items you will use in Days 1–5 and need to repurchase for Days 6–10

image
THE DANIEL PLAN
DETOX

THE DANIEL PLAN DETOX includes the fundamentals laid out in The Daniel Plan. The only difference is that you stop eating anything that could potentially trigger health issues. Even if you think you don’t have a problem, you might see a big difference. If a horse had been standing on your foot your whole life, then you may not know how bad it feels until he gets off your foot. Most of Dr. Hyman’s patients say, “Dr. Hyman, I didn’t know I was feeling so bad until I started feeling so good!” That is our wish for all of you.

What you will eat:

  • Eat real fresh, whole food.
  • Follow The Daniel Plan Detox meal plan chart, or create your own from the real food ingredients.

What you will let go of:

  • Stimulants and sedatives: alcohol, caffeine, etc.
  • Processed or fast food (get rid of any additives or chemicals)
  • Artificial sweeteners of all kinds
  • All sugar in any form (see here )
  • All dairy (milk, yogurt, butter, cheese) 100%, not even a drop
  • All gluten (wheat, rye, barley, oats, spelt, kamut) 100%, not even a crumb

HOW DO I DO THE DANIEL PLAN DETOX?

The Daniel Plan Detox is easier to do in a group or with friends. Find a friend or small group and do it together. You will be enjoying a delicious variety of whole fresh foods and stopping inflammatory or toxic foods. Your body will have a chance to heal, reboot, and reset, allowing you to notice for the first time how good you can really feel. It may seem like a sacrifice, but if you have never done it, you owe it to yourself to learn firsthand how profound healing can come from a few simple dietary changes.

If you are on caffeine, you can slowly cut down by half over the course of a week before you do the detox. That will minimize any caffeine withdrawal headaches. Be sure to drink at least 8 glasses of water a day. Get plenty of sleep, rest, and even naps while your body is healing. Do gentle exercise such as a 30-minute walk a day. Try to cut down on any unnecessary activities or overscheduling; think of this as a time of renewal and restoration. At the end of the 10 (or 40) days, your body will tell you what it needs. If you feel great, just continue eating according to the detox meal plan.

If you want to add back healthy forms of dairy or gluten, then make sure you add one at a time. Start with dairy. Have something a few times a day and notice how you feel. Do you have congestion, bloating, or other symptoms? If you do, then you would mostly likely be better off without it. After three days of eating dairy, add back gluten. Have a piece of bread or some whole grain pasta, and observe carefully. Do you have joint pain, brain fog, headaches, or stomach problems? If gluten makes you sick, or even just sluggish and tired, you want to consider eating gluten free or going on a very low gluten diet. Also, you may try lower gluten grains such as rye or barley or steel cut oats.

Many people have low-grade food sensitivities, and The Daniel Plan Detox is a wonderful way to learn how these two common inflammatory foods affect you.

Adding back caffeine from coffee or tea is also optional. Notice how you feel without the caffeine. You can always have decaf. With that said, however, it is not bad to enjoy your daily cup of joe. Just be sure you don’t load it up with lots of sugar or artificial sweeteners. For those who enjoy a drink from time to time, again, it can be part of a healthy lifestyle. Just notice how it makes you feel, how it affects your sleep, energy, and mood. We are all different, and it is key to find the right balance for you.

Fill out the following medical-symptom questionnaire that assesses your overall level of well-being as well as any toxicity or inflammation. Score yourself before and after The Daniel Plan Detox, or at the end of the 40 days. You will be surprised by how much you can heal in such a short time.

THE TOXICITY AND SYMPTOM SCREENING QUESTIONNAIRE

This questionnaire identifies symptoms that help to identify the underlying causes of illness and helps you track your progress over time. Rate each of the following symptoms based on your health over the past 30 days. If you are filling out this questionnaire after the first two days of detox, record your symptoms for the last 48 hours ONLY.

POINT SCALE

0 = Never or almost never have the symptom

1 = Occasionally have it, effect is not severe

2 = Occasionally have it, effect is severe

3 = Frequently have it, effect is not severe

4 = Frequently have it, effect is severe

DIGESTIVE TRACT EARS
____ Nausea or vomiting____ Itchy ears
____ Diarrhea____ Earaches, ear infections
____ Constipation____ Drainage from ear
____ Bloated feeling____ Ringing in ears, hearing loss
____ Belching, or passing gasTOTAL ________
____ Heartburn
____ Intestinal/stomach pain
TOTAL ________
EMOTIONS JOINTS/MUSCLES
____ Mood swings____ Pain or aches in joints
____ Anxiety, fear, or nervousness____ Arthritis
____ Anger, irritability, or aggressiveness____ Stiffness or limitation of movement
____ Depression____ Pain or aching in muscles
____ Feeling of weakness or tiredness
TOTAL ________TOTAL ________
ENERGY/ACTIVITY LUNGS
____ Fatigue, sluggishness____ Chest congestion
____ Apathy, lethargy____ Asthma, bronchitis
____ Hyperactivity____ Shortness of breath
____ Restlessness____ Difficult breathing
TOTAL ________TOTAL ________
EYES MIND
____ Watery or itchy eyes____ Poor memory
____ Swollen, reddened, or sticky eyelids____ Confusion, poor comprehension
____ Bags or dark circles under eyes____ Poor concentration
____ Blurred or tunnel vision (does not include near- or far-sightedness)____ Poor physical coordination
TOTAL ____________ Difficulty in making decisions
____ Stuttering or stammering
____ Slurred speech
____ Learning disabilities
TOTAL ________
HEAD MOUTH/THROAT
____ Headaches____ Chronic coughing
____ Faintness____ Gagging, frequent need to clear throat
____ Dizziness____ Sore throat, hoarseness, loss of voice
____ Insomnia____ Swollen or discolored tongue, gum, lips
TOTAL ____________ Canker sores
TOTAL ________
HEART
____ Irregular or skipped heartbeat
____ Rapid or pounding heartbeat
____ Chest pain
TOTAL ________
NOSE WEIGHT
____ Stuffy nose____ Binge eating/drinking
____ Sinus problems____ Craving certain foods
____ Hay fever____ Excessive weight
____ Sneezing attacks____ Compulsive eating
____ Excessive mucus formation____ Water retention
TOTAL ____________ Underweight
TOTAL ________
SKIN OTHER
____ Acne____ Frequent illness
____ Hives, rashes, or dry skin____ Frequent or urgent urination
____ Hair loss____ Genital itch or discharge
____ Flushing or hot flushesTOTAL ________
____ Excessive sweating
TOTAL ________

GRAND TOTAL ___________

KEY TO QUESTIONNAIRE

1. Add individual scores and total each group.

2. Add each group score for a grand total.

Optimalis less than 10
Mild toxicity10−50
Moderate toxicity50−100
Severe toxicityover 100

THE DANIEL PLAN DETOX

Meals that require a recipe are in bold; you will find the recipes here .

DAY 1DAY 2DAY 3DAY 4DAY 5DAY 6DAY 7DAY 8DAY 9DAY 10
BREAKFAST Dr. Hyman’s whole food protein shake Avocado & veggie 2-egg omelet1 cup cooked quinoa with ½ c. unsweetened almond milk and cinnamon Chia coconut brown rice breakfast bowl Quinoa breakfast bake 2-egg scramble with spinach, avocado, & tomato Dr. Hyman’s whole food protein shake Quinoa breakfast bake Blueberry, spinach, & flax smoothie 2 hardboiled eggs with 2 slices nitratefree turkey and ¼ of avocado
SNACKMixed veggie sticks (celery, carrots, cucumber, jicama) and ⅓ c. artichoke hummus ½ c. mixed berries plus 25 cinnamon-toasted almonds Blueberry, spinach, & flax smoothie 2 tbsp. crunchy chickpeas with hardboiled egg Veggie mocktail Blueberry, spinach, & flax smoothie Creamy carrot dip with steamed veggies1 c. steamed organic edamame with soy sauce or tamari Garlicky white bean dip with broccoli and carrots½ cup mixed berries with 25 cinnamon-toasted almonds
LUNCH½ c. quinoa with steamed broccoli and carrots and antioxidant salad dressing 3 turkey roll ups (2 slices low-sodium, nitrate free turkey breast, romaine lettuce, & ⅓ c. artichoke hummus Dr. Hyman’s black bean soup Dr. Hyman’s sun-dried tomato turkey burgers Dr. Hyman’s raw kale salad Dr. Hyman’s black bean soup Dr. Hyman’s raw kale salad 3 turkey roll ups (2 slices low-sodium, nitrate-free turkey breast, romaine lettuce, & ⅓ c. artichoke hummus ) Herbed fish salad with mixed greens Baked broccoli frittata with mixed greens and antioxidant salad dressing
SNACK Veggie mocktail 2 tbsp. crunchy chickpeas with hardboiled egg1 c. steamed organic edamame in the shell½ c. mixed berries plus 25 cinnamon-toasted almonds Mixed veggie sticks (celery, carrots, cucumber, jicama) and 2 tbsp. artichoke hummus Garlicky white bean dip with broccoli and cauliflower4 tbsp. crunchy chickpeas Dr. Hyman’s whole food protein shake 2 hardboiled eggs with salt, pepper, chili powder or garlic powder Creamy carrot dip with steamed veggies
DINNER Thai-inspired stir fry with coconut rice Crockpot beef and veggie stew Dr. Hyman’s Grilled Salmon with cilantro mint chutney with lemon and olive oil quinoa Dr. Hyman’s walnut pesto chicken with white beans, chopped peppers, and balsamic vinegar Shrimp curry with snap peas and water chestnuts Thai-inspired stir fry with coconut rice Grilled fish with spicy raw slaw Grilled Mediterranean lamb kofta with cauliflower mash Chicken primavera bowl and steamed green beans Greek baked cod with roasted asparagus and lemon and olive oil quinoa

SHOPPING LIST
for the Daniel Plan Detox

FRESH PRODUCE

□ 1 banana *

□ 1 large container fresh or frozen blueberries *

□ 4 lemons *

□ 1 lime *

□ 1 bunch asparagus

□ 2 avocados *

□ 1 bunch fresh basil *

□ 2 red bell peppers *

□ 1 small beet

□ 1 head broccoli *

□ 1 head purple or green cabbage †

□ 1 bag carrots *

□ 1 head cauliflower †

□ 1 bag celery

□ 1 bunch cilantro

□ 2 cucumbers

□ 1 bulb garlic *

□ 1 small ginger root

□ 2 cups fresh green beans †

□ 1 jicama

□ 1 package or head of kale

□ 1 bunch fresh mint

□ 1 medium onion

□ 1 red onion *

□ 1 bunch parsley

□ 2 medium purple or sweet potatoes or 1 turnip

□ 1 head romaine lettuce *

□ 2 bags (8–9 oz.) of fresh baby spinach, or one small bunch *

□ 1 pound snap peas

□ 1 cup snow peas or green beans *

□ 1 package grape or cherry tomatoes †

□ 1 zucchini

MEAT / FISH

□ 1 pound chicken breasts or cutlets *

□ 1 pound lean ground turkey or beef

□ 3–4 pounds chuck roast

□ 1 pound ground lamb †

□ ½ pound sliced turkey breast, nitrate-free *

□ 1 pound hearty white fish †

□ 1 to 1¼ pounds wild salmon

□ 1½ pounds wild shrimp

* Marks items you will use in Days 1–5 and need to repurchase for Days 6–10

† Indicates an ingredient that is required only for Days 6–10

EGGS

□ 1 dozen cage-free or organic eggs *

PASTAS, GRAINS, LEGUMES

□ 1 package quinoa

□ 1 package jasmine brown rice or black rice

FREEZER SECTION

□ 1 package mixed frozen berries

□ 1 package frozen organic edamame

CANS / JARS

□ 1 can artichokes in water

□ 2 15-ounce cans low-sodium beef broth

□ 2 15-ounce cans black beans

□ 1 15-ounce can white beans †

□ 2 cans garbanzo beans/chickpeas

□ 1 jar kalamata or black olives

□ 1 jar/package sun-dried tomatoes

□ 1 small can tomato paste

□ 1 can/box low-sodium vegetable broth

□ 1 can water chestnuts

CONDIMENTS / SAUCES

□ 1 bottle unfiltered apple cider vinegar

□ 1 bottle balsamic vinegar

□ 1 container coconut oil or grape seed oil

□ 1 bottle Dijon mustard

□ 1 bottle extra-virgin olive oil (or cooking spray)

□ 1 small bottle rice vinegar

□ 1 small bottle sesame tahini paste

□ 1 small bottle gluten-free soy sauce or tamari

* Marks items you will use in Days 1–5 and need to repurchase for Days 6–10

† Indicates an ingredient that is required only for Days 6–10

NUTS / SEEDS

□ 1 package ground flax meal/seeds

□ 1 box unsweetened almond milk

□ 1 bag raw almonds

□ 1 jar almond or other nut butter

□ 1 package chia seeds

□ 1 small package Brazil nuts

□ 1 box unsweetened coconut milk *

□ 1 bag unsweetened shredded coconut

□ 1 package hemp seeds

□ 1 small package pine nuts

□ 1 small package pumpkin seeds

□ 1 bag raw walnuts

MISCELLANEOUS

□ Cornstarch

□ Currants

□ 1 container quality protein powder

□ 1 package organic tempeh * (usually in the refrigerator section)

SPICES / HERBS

□ Bay leaves

□ Black pepper

□ Cayenne pepper

□ Cinnamon

□ Chili powder

□ Cumin

□ Dried oregano

□ Dry mustard

□ Garlic powder

□ Kosher or sea salt

□ Onion powder

□ Paprika

□ Vanilla extract

* Marks items you will use in Days 1–5 and need to repurchase for Days 6–10

image
THE DANIEL PLAN
RECIPES

image INDICATES DETOX-COMPATIBLE RECIPES

ANTIOXIDANT SALAD DRESSING image

¼ cup raw unfiltered apple cider vinegar

2 tablespoons extra-virgin olive, grape seed, or coconut oil

1 clove garlic, crushed

2 tablespoons lemon juice, plus 1 teaspoon grated zest

1 teaspoon ground flax seed

1 teaspoon dry mustard

½ teaspoon oregano

Ground black pepper and salt to taste

BRISKLY WHISK TOGETHER vinegar and oil until mixed well (or you can put them in a closed container and shake vigorously). Add remaining ingredients, and whisk (or shake) together until well incorporated. You can vary this dressing to suit your taste by adding other herbs and spices such as basil, tarragon, rosemary, and dill.

Serves 3 – 4

ARTICHOKE HUMMUS image

1 (15-ounce) can chickpeas/garbanzo beans

1 cup artichoke hearts, drained and chopped

2 cloves fresh garlic, crushed

2 tablespoons lemon juice

1 tablespoon olive oil

1 tablespoon water

1 tablespoon sesame tahini

Ground black pepper and salt to taste

COMBINE ALL INGREDIENTS in a food processor and pulse until smooth. Transfer to a bowl. Chill and serve with mixed veggie sticks such as celery, jicama, and carrots.

Serves 8 (⅓ cup each)

BABA GANOUSH DIP image

1 large eggplant

¼ cup tahini, plus more as needed

3 garlic cloves, minced

¼ cup fresh lemon juice, plus more as needed

1 pinch ground cumin

1 pinch salt

1 tablespoon chopped fresh flat-leaf parsley

PREHEAT OVEN TO 375° . Prick the eggplant with a fork in several places and place on a baking sheet. Bake until very soft, about 20 to 30 minutes. Remove from the oven, let cool slightly. Peel off and discard the skin. Place the eggplant flesh in a bowl. Using a fork, mash the eggplant well. Add the tahini, garlic, lemon juice, and cumin, and mix well. Season with salt, then taste and add more tahini and/or lemon juice, if needed. Transfer the mixture to a serving bowl. Sprinkle parsley over the top. Serve at room temperature.

Serves 4 (¼ cup each)

BAKED BROCCOLI FRITTATA

6 large eggs

1 medium red onion, diced fine

1 clove garlic, crushed

1 tablespoon fresh parsley, chopped

2 cups broccoli, chopped

Dash of salt

¼ teaspoon ground black pepper

1 teaspoon extra-virgin olive oil

3 tablespoons Parmesan cheese (omit for detox)

PREHEAT OVEN TO 350°. Heat olive oil in a wide non-stick frying pan over medium heat. Add onion and cook, stirring often, until onion begins to soften (about 3 minutes). Stir in garlic, parsley, and broccoli. Continue cooking, stirring often, until broccoli is bright green (about 3 minutes). Season with salt and pepper. In a large bowl, beat eggs well. Stir in broccoli mixture. Grease shallow 2-quart baking dish. Pour the broccoli mixture into the dish. Sprinkle evenly with Parmesan cheese. Bake uncovered 25 to 30 minutes, until frittata is firm in center when touched.

Serves 3

BERRY PROTEIN SHAKE

½ cup mixed frozen berries

1 cup unsweetened coconut milk

1 scoop unsweetened protein powder

1 tablespoon almond butter

¼ cup plain Greek yogurt

½ cup crushed ice

COMBINE FIRST FIVE INGREDIENTS in a blender. Add ice. Blend until smooth.

Serves 1

BLUEBERRY, SPINACH, AND FLAX SMOOTHIE image

2 cups unsweetened almond or coconut milk

2 tablespoons ground flax seeds

1 scoop unsweetened protein powder

1 cup spinach

½ cup fresh or frozen blueberries

½ cup crushed ice

PROCESS FIRST FIVE INGREDIENTS in a blender. Add ice and process until smooth.

Serves 2

CARROT AND AVOCADO SOUP

2 teaspoons grape seed oil

½ red onion, finely chopped

2 – 3 large carrots, steamed and chopped

1 small avocado, halved and pit removed

1 teaspoon fresh ginger, minced

1¾ cup vegetable broth

14 ounces unsweetened coconut milk

2 teaspoons cornstarch

Salt

IN A MEDIUM SAUCEPAN, sauté onion until translucent. In a blender, combine onion, carrots, avocado, ginger, broth, and coconut milk. Process until smooth and creamy. Add to saucepan, and mix in cornstarch. Heat for about 5 minutes. Serve at warm or room temperature.

Serves 4

CAULIFLOWER MASH image

1 medium cauliflower, trimmed and diced

2 tablespoons extra-virgin olive oil

Salt and ground black pepper

BRING A LARGE POT of water to a boil. Add cauliflower and cook until very tender, about 10 minutes. Reserve ¼ cup of the cooking liquid and then drain well. In a large bowl, mash cauliflower with reserved water with a potato masher or large fork until smooth but with texture. Add oil, and combine well. Season with salt and pepper. Experiment with herbs and spices in this dish, such as rosemary, thyme, or curry powder.

Serves 6

CHIA COCONUT BROWN RICE BREAKFAST BOWL image

1 cup cooked brown rice

2 ounces dry chia seeds

2 cups coconut milk

2 tablespoons coconut flakes

COMBINE INGREDIENTS in a container, and refrigerate at least 1 hour. Enjoy warm or cold.

Serves 3 – 4

CHIA COCONUT OATMEAL

1 cup steel cut or old-fashioned oats

2 ounces dry chia seeds

2 cups unsweetened coconut milk

1 teaspoon stevia extract

2 tablespoons unsweetened coconut flakes

SOAK OATS AND CHIA SEEDS in coconut milk overnight. Before eating, warm oatmeal on a stovetop or cook it for about 5 minutes until desired consistency. Stir in stevia, and top it with coconut flakes or shredded coconut. Enjoy warm or cold. Tip: Soaking oatmeal overnight is an easy way to make and enjoy raw or steel cut oatmeal.

Serves 3

CHICKEN PRIMAVERA BOWL image

4 teaspoons coconut oil

¼ large red onion, chopped

1 pound chicken breast, boneless, diced into 1-inch pieces

1 medium red bell pepper, chopped

1 cup grape tomatoes, halved

1 cup carrot, grated

½ cup parsley, chopped

1 teaspoon ground black pepper

2 tablespoons lemon juice

IN A LARGE SAUTÉ PAN , cook onions over medium heat in coconut oil until translucent, about 5 minutes. Add chicken and cook until well done, about 8 – 10 minutes. Add bell pepper, tomatoes, and carrots and cook for another 5 minutes. Top with parsley, ground pepper, and lemon juice and toss again. Serve hot or cold.

VEGGIE COMBO ALTERNATIVES : red kale, zucchini, and cauliflower; broccoli, yellow squash, and fennel; or broiled Japanese eggplant, cauliflower, and snap peas.

Serves 4

CHOCOLATE AND WALNUT DIPPED FROZEN BANANA POPS image

8 ounces of 70% or higher dark chocolate, broken into pieces or chunks

2 bananas, cut in half

2 tablespoons crushed walnuts

4 wooden skewers or popsicle sticks

MELT CHOCOLATE in a double boiler or microwave. If using a microwave, be careful not to “cook” the chocolate; nuke it for 30 seconds at a time until soft and gooey. Let chocolate sit for about 5 minutes to cool slightly. Place crushed walnuts on a plate. Thread banana onto skewer or popsicle stick. Dip half of banana into melted chocolate and roll carefully into crushed walnuts. Repeat until all banana pieces are dipped. Place dipped bananas onto a tray lined with wax paper, and freeze for at least 4 hours, preferably overnight.

Serves 4

CINNAMON-TOASTED ALMONDS image

1 cup raw whole almonds

1 teaspoon ground cinnamon

Extra-virgin olive oil cooking spray

PREHEAT OVEN TO 350° . On a rimmed baking sheet, spread almonds onto a single layer and spray lightly with cooking spray. Sprinkle sifted cinnamon over almonds and bake for about 8 – 10 minutes or until fragrant. Enjoy warm.

Serves 4

CITRUS MARINADE FOR CHICKEN OR SALMON SKEWERS/VEGGIES

1 lemon, juiced plus 1 teaspoon zest

2 limes, juiced plus 1 teaspoon zest

1 tablespoons balsamic vinegar

2 teaspoons olive oil

Ground black pepper and salt

2 pounds of chicken, salmon, or veggies, cut into 2-inch pieces

WHISK TOGETHER first five ingredients until well incorporated. Place chicken, salmon, or veggies separately in marinade. Marinate for at least 1 hour, up to overnight for the chicken or veggies, before cooking. Thread chicken, salmon, and veggies onto skewers and grill or bake until thoroughly cooked. This will make enough for one lunch and one dinner for two people. Make one batch with chicken and one with fish for Days 1 – 5.

Serves 4 – 5

CONFETTI SALSA

2 whole tomatoes, finely diced

½ cup frozen corn, thawed

1 jalapeno pepper, seeded and minced (seeds are very spicy; handle with care)

½ medium red onion, minced

3 tablespoons fresh cilantro, minced

2 limes, juiced, and ¼ teaspoon zest

Dash of salt

COMBINE tomatoes, fresh corn, red onion, jalapeno, cilantro, lime juice, and a dash of salt in a medium bowl. Chill for at least 1 hour.

Serves 4

CREAMY CARROT DIP image

1 cup carrots, chopped

2 cloves garlic, crushed

2 lemons, juiced

3 tablespoons extra-virgin olive oil

Dash of salt

¼ teaspoon cayenne pepper

STEAM CARROTS until soft, then puree in a food processor. Add other ingredients, puree until smooth, then serve with baked whole grain chips or cut up broccoli and cauliflower. You may adjust the amount of salt and cayenne to taste.

Serves 4

CROCKPOT BEEF AND VEGGIE STEW image

4 pounds chuck roast, cut into 2-inch cubes

½ cup cornstarch

2 tablespoons grape seed oil

1 large red onion, diced

4 cups low sodium beef broth

1 (6-ounce) can tomato paste

2 cups red-skinned or purple potatoes, chopped (turnip or sweet potato can be substituted)

1 cup carrots, chopped

1 cup celery, chopped

1 bay leaf

2 teaspoons ground black pepper

1 teaspoon salt

ON A PLATE , spread a thin layer of cornstarch. Roll beef chunks until lightly coated. In a large skillet, heat oil. Brown meat with onions, about 6 – 8 minutes. Add tomato paste and beef broth and combine until well incorporated.

Transfer mixture to crock pot with vegetables and seasonings. Cover and cook over low heat for about 8 hours or on high for 4 hours.

Serves 4 – 6

CRUNCHBERRY YOGURT PARFAIT

1 pint blueberries

2 teaspoons pure vanilla extract

2 tablespoons lemon juice

1 cup low-sugar granola

½ cup walnuts

32 ounces plain Greek yogurt

1 teaspoon stevia extract

4 – 6 leaves fresh mint

IN A FOOD PROCESSOR , puree berries until smooth and transfer to a bowl. Add vanilla extract, lemon juice, and stevia to the berry puree. Chill until ready to assemble parfaits. In individual glasses, layer a few spoonfuls of yogurt, a spoonful of berry mixture, then sprinkle with walnuts. Repeat. Top with fresh mint.

Serves 4 – 6

CRUNCHY CHICKPEAS image

4 cups garbanzo beans, drained and rinsed

2 teaspoons extra-virgin olive oil

1 teaspoon ground cumin

1 teaspoon ground chili powder

½ teaspoon cayenne pepper

PREHEAT OVEN TO 400°, and arrange a rack in the middle. Place the chickpeas in a large bowl and toss with the remaining ingredients until evenly coated. Spread the chickpeas in an even layer on a rimmed baking sheet and bake until crisp, about 30 to 40 minutes.

Serves 12 (1 ounce each)

CRUNCHY MEDITERRANEAN SALAD WITH GRILLED SHRIMP

1 pound wild caught shrimp, peeled and deveined

1 tablespoon grape seed oil

2 cups romaine lettuce, shredded

2 cups baby spinach

1 medium tomato, chopped

½ cucumber, chopped

4 tablespoons fresh parsley, chopped

⅛ large red onion, sliced thinly

2 tablespoons feta cheese

8 kalamata or black olives

2 tablespoons antioxidant salad dressing (see recipe, here )

⅓ cup crunchy chickpeas (see recipe, here )

BRUSH SHRIMP with grape seed oil. Grill in a hot grill pan for about 2 minutes on each side or until bright pink. Chop lettuce, spinach, and parsley into bite-size pieces. Chop tomato and cucumber. Combine all vegetable ingredients in a bowl. Toss with 2 tablespoons of the salad dressing. Top with grilled shrimp and crunchy chickpeas.

Serves 2

DARK CHOCOLATE AVOCADO MOUSSE CUP

⅔ cup of 70% or higher dark chocolate, chopped

1 tablespoon coconut oil

1 teaspoon stevia extract

1 tablespoon brewed coffee

½ teaspoon pure vanilla extract

1 avocado

TOPPING : ½ cup whole strawberries or toasted almonds (optional)

MELT CHOCOLATE in a double boiler or microwave. If using a microwave, be careful not to “cook” the chocolate; nuke it at 30 seconds at a time until soft and gooey. Add coconut oil, sweetener, coffee, and vanilla extract to melted chocolate, and mix well. Scoop out avocado and blend it into the chocolate mixture. You can use a hand or stick blender to achieve a smooth consistency. Scoop out into 4 equal portions and chill for at least 2 hours. Top with a spoon of toasted almonds or strawberries before serving.

Serves 4

DARK CHOCOLATE TRAIL MIX

½ cup raw unsalted almonds

½ cup raw unsalted walnuts

½ cup unsalted sunflower seeds

2 ounces dark chocolate chips (70% cocoa or more)

1 cup raisins

1 cup dried blueberries

COMBINE ALL INGREDIENTS . Store in an airtight container or bag.

Serves 7 (2 ounces each)

DR. HYMAN’S BLACK BEAN SOUP image

1 tablespoon extra-virgin olive oil

1 tablespoon garlic

1 small onion, diced

1 tablespoon cumin

2 (15-ounce) cans black beans

2 cups water or vegetable stock

1 bay leaf

1½ tablespoons wheat-free tamari

1 tablespoon lemon juice

Chopped fresh cilantro for garnish

HEAT THE OLIVE OIL over medium heat in a soup pot. Add the garlic and onions, and cook until the onions are translucent. Add the cumin, and sauté a few more minutes. Add the canned beans, including their liquid, water or stock, and bay leaf. Bring to a boil, reduce heat, and simmer for 10 – 15 minutes. Add the tamari and lemon juice and simmer 1 minute more.

Serves 5 – 7

Source: The Blood Sugar Solution by Dr. Mark Hyman 1

DR. HYMAN’S GRILLED SALMON WITH CILANTRO MINT CHUTNEY image

1½ pounds wild salmon

1 tablespoon extra-virgin olive oil

Pinch of salt

Pinch of black pepper

CHUTNEY:

1 small bunch cilantro, including stems, rinsed

2 tablespoons fresh mint leaves, chopped

3 tablespoons extra-virgin olive oil

1½ tablespoons garlic, minced

Pinch of salt

1 tablespoon fresh lemon or lime juice

Pinch of chili pepper flakes (optional)

SEASON THE SALMON with the olive oil, salt, and pepper. Set aside for 10 minutes. Combine all the chutney ingredients in a blender. Blend until smooth and fragrant. Set aside. Heat a griddle, grill, or grill pan on medium-high heat. Place the fish on the grill, skin side down. Allow the salmon to cook until the skin is charred and the fish is almost cooked through. This will take about 15 minutes, depending on the thickness of the salmon. Turn the salmon over and grill a few more minutes, until the fish is fully cooked. Remove from heat, and lay skin side up on a platter. Pull the skin off the salmon, and flip back to serve. Spread chutney on top of the salmon. Serve with wedges of lemon or lime.

Serves 4

Source: The Blood Sugar Solution by Dr. Mark Hyman

DR. HYMAN’S RAW KALE SALAD image

1 large bunch kale, stemmed and finely chopped

Zest and juice of 1 large lemon

¼ cup extra-virgin olive oil

1 garlic clove, minced

⅛ teaspoon salt

¼ cup toasted pine nuts

¼ cup currants

½ cup chopped pitted kalamata olives

PLACE THE KALE in a large salad bowl, and add the lemon zest and juice, olive oil, garlic, and salt. Massage the mixture with your hands for 1 – 2 minutes to soften the kale. Add the remaining ingredients and toss to combine. Allow the salad to rest and soften for about 15 minutes before serving. Kale salad is best if eaten the same day, but can be stored overnight in the refrigerator.

Serves 4

Source: The Blood Sugar Solution Cookbook by Dr. Mark Hyman 2

DR. HYMAN’S SUN-DRIED TOMATO TURKEY BURGERS image

3 tablespoons sun-dried tomatoes

1 teaspoon extra-virgin olive oil

1 pound organic ground turkey meat

1 tablespoon balsamic vinegar

2 – 3 tablespoons fresh basil, chopped

1 tablespoon garlic, minced

1½ teaspoons Dijon mustard

Pinch of salt

Pinch of black pepper

COVER THE SUN-DRIED TOMATOES in warm water and soak until soft. This will take about 10 minutes, depending on how soft your tomatoes are to start with. Drain and chop tomatoes into small pieces. Combine with the remaining ingredients and form into 4 patties. Grill, pan-sear, or bake in the oven at 375° until done, about 8 minutes. Serve over a large salad.

Serves 4

Source: The Blood Sugar Solution by Dr. Mark Hyman

DR. HYMAN’S WALNUT PESTO CHICKEN image

1 pound skinless boneless chicken

Pinch of salt

1 tablespoon grape seed or extra-virgin olive oil

2 tablespoons extra-virgin olive oil

¼ cup raw walnuts

2 cups fresh basil leaves

2 garlic cloves

Pinch of salt (additional)

SLICE THE CHICKEN into thin strips. Toss with salt. Heat 1 tablespoon of grape seed or olive oil in sauté pan or griddle over medium-high heat. Cook the chicken on each side until cooked through. Set aside on a paper towel to cool. Grind the walnuts in a food processor until fine. Rinse basil leaves and pat dry. Add the basil, garlic, and salt to the processor. With the processor running, drizzle in 2 tablespoons of olive oil until desired consistency is reached. Toss with the chicken strips. (Unused pesto can be kept in the fridge for up to a week.) Serve with veggies, brown rice, or quinoa, or use as a spread.

Serves 4

Source: The Blood Sugar Solution by Dr. Mark Hyman

DR. HYMAN’S WHOLE FOOD PROTEIN SHAKE image

1 cup frozen blueberries

2 tablespoons almond butter

2 tablespoons pumpkin seeds

2 tablespoons chia seeds

2 tablespoons hemp seeds

4 walnuts

3 Brazil nuts

1 large banana

1 tablespoon extra-virgin coconut oil

½ cup unsweetened almond milk

1 cup water

COMBINE ALL OF THE INGREDIENTS in a blender. Blend on high speed until smooth, about 2 minutes. If the shake is too thick, add more water until you reach a thick but drinkable consistency. Serve chilled.

Serves 3

Source: The Blood Sugar Solution by Dr. Mark Hyman

FISH TACOS WITH FRESH PINEAPPLE SALSA

PINEAPPLE SALSA:

1 cup fresh pineapple, diced (if fresh is unavailable, use canned pineapple and drain juice)

3 tablespoons fresh cilantro, chopped

¼ large red onion, diced fine

½ teaspoon black pepper

1 fresh lime

COMBINE SALSA INGREDIENTS in a bowl, and refrigerate at least 1 hour.

FISH TACOS:

¾ pound wild-caught halibut or hearty white fish

1 teaspoon extra-virgin olive oil

6 organic corn tortillas

1 cup purple or green cabbage, shredded

1 cup white or black beans (rinse beans before using)

3 tablespoons plain Greek yogurt or sour cream

1 fresh lime, wedged into 6 pieces

BRUSH HALIBUT WITH OLIVE OIL and grill on a hot grill or grill pan until well-cooked, about 8 minutes on each side. Warm corn tortillas for 5 – 10 minutes in an oven preheated at 350° or on a skillet over medium heat until tortilla is pliable. Layer grilled halibut, beans, pineapple salsa, and cabbage over warm tortilla. Top taco with a tablespoon of sour cream or Greek yogurt, and serve with a wedge of fresh lime to squeeze over top.

Serves 3 (2 tacos each)

FROZEN COCONUT BERRY DESSERT

1 cup mixed frozen berries

1 cup unsweetened coconut milk

1 scoop vanilla protein powder

1 tablespoon ground flax seeds

COMBINE ALL INGREDIENTS in a blender. Transfer to a freezer-proof container, and freeze. Scoop and enjoy as a frozen dessert.

Serves 2

GARLICKY WHITE BEAN DIP image

1 (15-ounce) can cannellini or great northern white beans, rinsed and drained

1 tablespoon extra-virgin olive oil

2 tablespoons water

4 small garlic cloves, crushed

Juice of 1 lemon

1 teaspoon paprika

IN A FOOD PROCESSOR , pulse beans with olive oil and water until smooth. Add crushed garlic, lemon juice, and paprika and pulse until creamy texture is achieved. Serve with your favorite raw vegetables.

Serves 6 (2 ounces each)

GLUTEN-FREE TORTILLA CHIPS

6 organic corn tortillas

Olive oil cooking spray

Salt

2 teaspoons ground cumin

PREHEAT OVEN TO 375°. Cut corn tortillas in six triangles. Spray cooking spray onto a baking sheet. Arrange tortilla chips on baking sheet in a single layer. Spray chips with olive oil. Bake for 15 minutes or until tortillas are golden and crisp. Sprinkle cumin on chips.

Serves 3

GRAPEFRUIT AND POMEGRANATE SALAD WITH COCONUT

1 medium pink grapefruit

½ cup pomegranate seeds

Juice of 1 orange

1 tablespoon shredded unsweetened coconut

PEEL GRAPEFRUIT and cut it into bite sizes. Remove pomegranate seeds from pomegranate. (You can also buy pomegranate seeds ready to use.) In a mixing bowl combine grapefruit, pomegranate, and coconut. Add the juice of one orange. Mix well. Serve cold.

Serves 2

GREEK BAKED COD image

1 pound cod or firm white fish

2 cloves garlic, crushed

½ cup red onion, finely chopped

10 kalamata olives, pitted

1 teaspoon extra-virgin olive oil

1 teaspoon salt

1 teaspoon ground black pepper

1 tablespoon fresh oregano (or 1 teaspoon dried)

Juice of 1 lemon

CHOP ONION, GARLIC, OREGANO, AND OLIVES . In a small bowl, add olive oil, lemon juice, salt, and pepper to chopped veggies. You can use a food processor to chop and combine all marinated ingredients. In a large bowl or large plastic bag, add fish and marinate for 30 minutes to 1 hour. When time to cook, preheat the oven to 350°. Place the fish in a greased ovenproof pan/dish. Bake for 20 to 30 minutes until the fish flakes easily.

Serves 3

GREEK YOGURT WITH NO-SUGAR-ADDED MUESLI

YOGURT

6 ounces Greek yogurt

1 teaspoon raw honey

MUESLI

2 tablespoons rolled oats

1 teaspoon raisins

2 tablespoons dried blueberries

1 tablespoon slivered almonds

COMBINE ALL MUESLI INGREDIENTS . In a dessert glass, layer yogurt, raw honey, then muesli mix.

Serves 1

GRILLED FISH WITH SPICY RAW SLAW

1 pound wild caught halibut or hearty white fish

1 teaspoon extra-virgin olive oil

Dash of salt and ground pepper

2 cups purple or green cabbage, shredded

1 cup carrots, shredded

2 tablespoons organic smooth almond or other nut butter

2 teaspoons rice wine vinegar

½ teaspoon cayenne pepper

Juice of 1 lime

BRUSH HALIBUT WITH OLIVE OIL , sprinkle with salt and pepper. Grill on a hot grill or grill pan until flaky, about 8 minutes on each side. In a separate bowl, combine nut butter, rice wine vinegar, cayenne, and lime juice. Toss with cabbage and carrots. Serve fish on top of spicy slaw.

Serves 3

GRILLED MEDITERRANEAN LAMB KOFTA image

3 cloves garlic, crushed

2 tablespoons onion, grated

¼ cup fresh parsley, chopped

1 teaspoon salt

2 teaspoons ground black pepper

1 teaspoon allspice

1 teaspoon paprika

1 tablespoon ground coriander

1 pound ground lamb

Wooden or metal skewers

PREHEAT GRILL TO MEDIUM HEAT . (You can also forgo the skewers and shape lamb into sausages and cook over medium heat in a sauté pan.) In a large bowl, combine crushed garlic, spices, and seasonings and, working with hands, incorporate into ground lamb until well blended.

Form seasoned lamb mixture into a sausage-like shape around skewers. If using wooden skewers, make sure to soak the skewers in water for at least 30 minutes before placing on grill. Cook kofta skewers on the preheated grill, turning occasionally, for about 7 – 8 minutes or until desired doneness.

Serves 3 – 4

GROUND TURKEY AND BROCCOLI PASTA

¾ pound ground turkey

2 cups gluten-free pasta

1 head of broccoli

½ cup chopped onion

2 medium tomatoes, diced

1 teaspoon yellow mustard

1 tablespoon low-sodium soy sauce

1 teaspoon salt

1 teaspoon ground black pepper

1 teaspoon extra-virgin olive oil

IN A LARGE SAUCEPAN , bring 8 – 10 cups of water to a boil. Add pasta and cook for 10 minutes or just until pasta is cooked through.

Preheat a large skillet. Drizzle olive oil. Add ground turkey, and cook until golden brown.

Add chopped onions to turkey. Cook for 5 minutes until onions are translucent. Add chopped tomatoes, broccoli, mustard, soy sauce, salt, and pepper. Cook until broccoli is tender, but not mushy, and the ingredients have created a light sauce on the bottom of pan.

In a large bowl, combine pasta with turkey sauce. Serve at warm or room temperature.

Serves 3

GROUND TURKEY STUFFED BELL PEPPERS image

3 large red bell peppers

¾ pound lean ground turkey

½ cup chopped onions

½ cup chopped parsley

2 tomatoes, diced

1 teaspoon extra-virgin olive oil

Pinch of salt

1 teaspoon ground black pepper

PREHEAT THE OVEN TO 375° . Cut bell peppers in half lengthwise. Chop onion, tomatoes, and parsley. Heat olive oil in a nonstick skillet over medium high heat. Add turkey and cook until golden brown.

Add onions, salt, and pepper to turkey. Cook until onion is translucent. Add diced tomatoes. Cook until tomatoes are soft and incorporated into dish. Add parsley. Stuff bell pepper halves with turkey mixture. Place stuffed peppers in a shallow nonstick pan lined with foil. Cook for 30 minutes until pepper is tender.

Serves 3

HERBED FISH SALAD image

8 ounces canned/packaged fish, such as salmon or low-mercury tuna

2 tablespoons fresh dill

Juice of 1 lemon

1 teaspoon garlic powder

1 tablespoon organic or vegan mayonnaise

Pinch of salt and pepper

2 celery stalks, finely diced

COMBINE INGREDIENTS IN A BOWL , and serve chilled.

Serves 2

LIGHT PUMPKIN PIE SQUARES

CRUST

1½ cups almond meal/flour

3 tablespoons coconut oil (room temperature)

1 tablespoon cinnamon

½ cup rolled oats

HEAT OVEN TO 350° . In a medium bowl, mix ingredients until a well-combined consistency is created. Grease a 9-by-9 nonstick pan. Press crust mixture into pan. Bake for 10 – 12 minutes or until the crust becomes light brown. Remove from oven.

FILLING

18 ounces extra-firm organic tofu

2 cups canned (or cooked) pumpkin

1 cup Greek yogurt

2 teaspoons stevia extract

1 teaspoon pure vanilla extract

2 teaspoons pumpkin pie spice

PREHEAT OVEN TO 350° . Drain tofu. Place in a food processor, and process until smooth. Add remaining filling ingredients. Process until well blended. Pour onto crust, and bake for about an hour or until a toothpick comes out clean. Remove from oven and cool completely. Then chill until firm. Cut into squares and dust with cinnamon.

Serves 9

MANGO COCONUT POWER SMOOTHIE

1 cup frozen or fresh mango

1 cup unsweetened coconut milk

1 cup water

1 scoop protein powder, unsweetened

1 scoop ice

COMBINE INGREDIENTS IN A BLENDER . Add ice and blend until smooth. Serve cold.

Serves 1

NO-BAKE POWER BITES

1 cup rolled oats

½ cup unsweetened shredded coconut plus ⅓ cup for topping

1 scoop chocolate protein powder

2 tablespoons natural almond or other nut butter

½ cup ground flax meal

½ cup dark chocolate chips (70% or more cocoa powder)

1 teaspoon stevia extract

⅔ cup unsweetened coconut milk

1 teaspoon pure vanilla extract

IN A SMALL BOWL , mix all ingredients thoroughly. Chill in the refrigerator for an hour. Roll into 2-inch balls, then roll in shredded coconut. Set balls on wax paper in an airtight container in the refrigerator or freezer.

Allow to rest at room temperature for 5 minutes before eating.

Serves 20 – 25 (1 ball each)

QUINOA BREAKFAST BAKE image

1½ cups red or white quinoa, rinsed

2 eggs

⅓ cup unsweetened coconut or almond milk

1 teaspoon vanilla extract

1 tablespoon cinnamon

2 tablespoons almond butter

1 teaspoon stevia extract

TO COOK QUINOA : Bring 3 cups of water to a boil. Add ½ teaspoon of salt and 1½ cups of quinoa. Simmer for about 20 minutes, or until quinoa is cooked and water is completely absorbed. Cool quinoa. Preheat the oven to 375°, and place the quinoa in a large mixing bowl. Grease an 8-by-8-inch baking pan. In a small bowl, whisk together eggs, coconut milk, vanilla extract, and cinnamon until thoroughly combined. Add stevia and whisk. Add egg mixture to cooked and cooled quinoa. Stir with a large spoon to combine. Pour into the baking dish and spread it around to ensure that it’s even. Bake for 20 to 25 minutes until set and golden. Cool completely and cut into squares. Serve with a dollop of nut butter.

Serves 6

SAVORY OVEN-FRIED CHICKEN

12 natural chicken legs

2 cups buttermilk (omit for detox recipe)

1 tablespoon Dijon mustard (increase to 6 tablespoons for detox recipe)

1½ cups ground flax seeds

1 teaspoon cayenne pepper

1 teaspoon dried oregano

1 tablespoon onion powder

1 tablespoon garlic powder

2 tablespoons ground black pepper

Salt

IN A MEDIUM BOWL , mix buttermilk and mustard, immerse chicken pieces in buttermilk, and soak for at least 30 minutes or up to 8 hours. Combine flax meal with herbs and spices on a flat plate. Remove chicken pieces from buttermilk, and shake off excess liquid. Roll chicken pieces in flax meal crumb mixture until thoroughly coated. Place chicken in a lightly sprayed baking pan or on a baking sheet. Bake at 400° for about 40 minutes, covered with foil to keep moist. Remove cover for final 10 – 15 minutes until crust is golden brown. Internal temperature of chicken should be at least 165°.

DETOX ALTERNATIVE : Omit buttermilk; instead, brush chicken with Dijon mustard, then roll in the flax meal crumb mixture.

Serves 6

SHRIMP CURRY WITH SNAP PEAS AND WATER CHESTNUTS image

2 tablespoons coconut oil

2 tablespoons curry powder

2 pounds wild caught shrimp, peeled and deveined

1 pound sugar snap peas, trimmed

½ cup water chestnuts

1 cup unsweetened coconut milk

Juice of 2 limes

Dash of sea salt

2 teaspoons cornstarch

IN A LARGE SKILLET OR WOK , heat coconut oil over medium heat. Add curry powder and cook until fragrant, about 1 minute. Add shrimp and sugar snap peas, and cook about 2 minutes. Add water chestnuts, coconut milk, lime juice, and salt. Whisk cornstarch in until fully dissolved and sauce thickens slightly, about 5 minutes. Serve with cooked brown rice or quinoa.

Serves 4

STRAWBERRY COCO CHOCO SHAKE

1 cup frozen strawberries

1 cup unsweetened coconut milk

1 scoop chocolate protein powder

1 tablespoon ground flax seed

1 scoop ice

COMBINE INGREDIENTS IN A BLENDER . Add ice and blend until smooth. Serve cold.

Serves 1

SUPERCHARGED BULGUR WHEAT BREAKFAST BOWL

1 cup whole grain bulgur wheat

2 cups water

1 cup unsweetened coconut milk

½ cup unsweetened applesauce

½ cup unsweetened coconut flakes

½ cup slivered almonds

BRING WATER TO A BOIL . Add bulgur wheat, and simmer for about 20 minutes. Transfer to a medium bowl. Add coconut milk and applesauce. Mix with a spoon. Top with coconut and almonds. Serve hot or at room temperature for breakfast or chilled in a champagne glass.

Serves 4

SUPER GREENS WATERMELON SALAD

2 cups arugula

2 cups kale, chopped

2 cups spinach

1 cup watermelon, diced (or grapefruit)

1 tablespoon toasted unsalted sunflower seeds

Antioxidant salad dressing (see recipe, here )

CHOP KALE TO BITE-SIZE PIECES . (Tip: Stack kale leaves into a pile. Roll the leaves together. Run a sharp knife through roll of kale to create thin to medium strips). Chop watermelon into cubes. Mix arugula, spinach, and kale together. Add watermelon cubes to salad. Drizzle with 2 tablespoons of homemade salad dressing. Top with toasted sunflower seeds.

Serves 2

THAI-INSPIRED STIR FRY WITH COCONUT RICE image

STIR FRY

12 ounces organic tempeh

1 small onion, chopped

3 cloves garlic, crushed

1 cup carrots, diced

1 cup red pepper, diced

1 cup snow peas, diced

1 cup zucchini, diced

1 teaspoon extra-virgin olive oil

2 tablespoons low sodium soy sauce

1 teaspoon black pepper

RICE

1 cup brown jasmine rice or black rice

1 cup unsweetened coconut milk

1 cup water

DICE ALL VEGETABLES INTO BITE-SIZE PIECES . Cut tempeh into 1-inch-long rectangles. Heat olive oil in a skillet over medium heat. Add tempeh, and cook until golden brown. Add vegetables and soy sauce. Stir fry until vegetables are tender, about 5 minutes. To cook rice, bring coconut milk and water to a boil in a medium saucepan. Add rice and reduce heat to low. Cook until all liquid is absorbed, about 25 minutes.

Serves 3

VEGGIE, LENTIL, AND CHICKEN SAUSAGE SOUP image

1 pound lentils, raw

4 links chicken sausage

1 tablespoon olive oil

1 cup onion, chopped

½ cup carrot, chopped

½ cup celery, chopped

1 teaspoon salt

1 teaspoon ground black pepper

¼ teaspoon cayenne pepper

½ teaspoon ground cumin

1 cup canned tomatoes, no salt added

2 quarts organic low-sodium chicken broth

HEAT OLIVE OIL IN A LARGE SOUP POT over medium heat. Add onion, carrot, celery, and salt and sweat until the onions are translucent, approximately 5 minutes. Add the lentils, tomatoes, broth, peppers, and cumin. Stir to combine. Increase the heat to high and bring just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, approximately 35 to 40 minutes. Using a sharp knife make a cut on one end of the sausage links. Remove sausage meat from link casing by squeezing meat through the cut on the link. Heat olive oil in a large pan over medium heat. Add sausage meat and cook until golden brown, breaking up the meat as you cook it. Drain any excess fat. Add to finished lentil soup and serve hot.

Serves 6

VEGGIE MOCKTAIL image

2 cups fresh spinach

½ small uncooked beet

5 celery stalks, ends trimmed

½ lemon, peeled

½- to 1-inch piece ginger root, peeled

2 cloves fresh garlic

IN A JUICER , push through spinach, beet, celery, lemon, ginger, and garlic. Stir the juice and pour into a glass. Serve at room temperature or chilled, as desired.

Serves 1

WHOLE GRAIN SPAGHETTI ALLA LUCCA

1 tablespoon grape seed oil

½ cup chopped onion

3 garlic cloves, crushed

1 pound lean chicken sausage, casings removed

2½ cups tomato puree

1 red bell pepper, chopped

4 leaves fresh basil, chopped

Sea salt and freshly ground black pepper to taste

1 can cannellini or white beans, drained and rinsed

½ cup grated Parmesan cheese (omit for vegan option)

1 pound whole grain spaghetti (or gluten-free pasta, quinoa, or brown rice)

COAT A LARGE SKILLET with oil and place over medium-low heat. Add the onion and crushed garlic, cook and stir until translucent, about 5 minutes. Add the sausage. Cook and stir for 5 to 10 minutes until the meat is no longer pink. Place a separate pot over medium-low heat; add the tomato puree, bell pepper, basil, and black pepper. Season with a dash of sea salt. Add the beans. Cover and gently simmer for about 15 minutes. In a large pot, bring salted water to a boil. Add the pasta, give it a stir, and cook until al dente (firm, not mushy). Drain and set aside. In a large bowl, combine the meat mixture and tomato puree mixture. Toss with pasta until uniform. Top with freshly grated Parmesan and serve.

Serves 4

← Chapter 9: Daniel Strong 40-Day Fitness Challenge Back to Table of Contents Metric Conversion Chart →