Disclaimer The ideas, suggestions and recipes written by Marina Santos are provided as general educational information only and should not be construed as medical advice or care. Santos’s 14 Day Reset is provided as a sample only. All matters regarding your health require supervision by a personal physician or other appropriate health professional familiar with your current health status. Always consult your qualified personal health care provider before making any dietary or exercise changes. Marina Santos and/or Radiant Me, Inc. disclaims any liability or warranties of any kind arising directly or indirectly from use of this ebook. If any medical problems develop, always consult your qualified personal health care provider. Only your physician can provide you medical advice. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher. Copyright © 2021 Radiant Me All Rights Reserved For more nutrition ideas, workouts and more visit radiantme.com TABLE OF CONTENTS SECTION 1: Welcome Getting Started Shopping List Workouts Marina’s Tips Snacks SECTION 2 SECTION 3: 4 6 8 9 10 11 Day 1 and 8 -Breakfast -Lunch - Dinner Day 2 and 9 -Breakfast -Lunch - Dinner Day 3 and 10 -Breakfast -Lunch - Dinner Day 4 and 11 -Breakfast -Lunch - Dinner Day 5 and 1 -Breakfast -Lunch - Dinner Day 6 and 13 -Breakfast -Lunch - Dinner Day 7 and 14 -Breakfast -Lunch - Dinner 31 32 33 Food Substitutions 34 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 Welcome Hi and welcome to the 14 Day Reset Recipe Book! I am so happy that you have decided to improve your health and be the best version of yourself! I know it can be tough to get started, specially when there are so many contradicting ideas online. That is why I created this course, to help you and guide you take control of your own health, “reset” your metabolism and get back on track. This recipe book contains my favorite go to recipes when I want to feel and look my best. All without jeopardizing taste or doing awful restrictive diets that only work temporarily and ruin your metabolism. Keep in mind that being healthy and in shape is a lifestyle and not something you do temporarily. The more consistent you are with eating healthy and exercising, the better you will feel. I am not asking you to give up all of the things that you love to eat. What I am asking is that you have balance when it comes to the food you put in your body. Let me use a metaphor to explain it to you- Do you throw or leave trash all over your house? My guess is that the answer is no. However, I am sure that every once in a while when we are busy and/or tired it does get a little messy… right? But we usually don’t let it get out of hand. We clean and organize our house as soon as we get the chance, after all who likes to live in a messy and dirty place? Nobody. Well, YOUR BODY IS YOUR HOUSE! Think about it…it is the one place that holds all of you together. You will live in it your entire life, and yet many people fill it up with “trash” on a daily basis without ever cleaning it up. It is okay to occasionally have that candy you really like, or to enjoy sugary cocktails with your friends. What is most important is that you get back on track right after and give your body the clean nutrients it needs to work properly. Take care of your body and it will take care of you! xoxo Marina Getting Started IMPORTANT: Put your measurements below before starting the 14 Reset. Chest: Thigh: Waist: Arm: Hips: Weight (optional): TAKE PHOTOS: I recommend that you take photos before you start the 14 Reset, and also after you are done. Photos are in my opinion the best way to check progress, so it is important that you don’t forget to take them. Seeing progress in photos will motivate you to continue working hard and to always do your best. You can take the photos using a camera or a cellphone. You should wear a bikini, or a sports bra and shorts. I recommend you wear the same outfit for all photos, this will help to see/compare progress. Take 3 photos: - Front - Side - Back *Don’t delete the photos even if you don’t like them. They will be used to compare “before/After.” MEAL PREP I highly recommend that you meal prep the day before you start the 14 Day Reset. I usually do all my meal prep on Sundays so I am ready for the week ahead. Meal prep will help you stay on track. It will also facilitate your life tremendously…you won’t have to spend time cooking and cleaning every day. On this book you will find enough recipes for one week- 7 Breakfasts, 7 Lunches, 7 Dinners + Snacks. You will then repeat the meal on week 2. For example Day 1 and Day 8 will be the same, and so forth. Recommended options for meal prepping: - You can prep one week at a time- Only making enough to last you a week. For example, cut enough vegetables/greens to use the entire week, prepare all the chicken or fish you will need that week. Then organize everything in containers in your fridge so you can just heat it up or do minimal cooking during the week. Please Look at all the recipes so you know what and how much you will need. - You can prep for both weeks- Most recipes are for one meal (unless it states otherwise), but if you’d like you can double the quantities and make enough for 2 meals. Put the meals in different containers, store one in the fridge for week1 and one in the freezer for week 2. ***Eggs, yogurt, oatmeal, smoothies and vegetables/greens for salads should be fresh and not frozen. Make sure you have all the ingredients you will need for the 14 Day Reset before you start meal prepping. I’ve created a shopping list you can print to help you when you do your groceries. Please keep in mind that I did not add any quantities because it will depend on how many people you are cooking for. I left an empty space next to each ingredient where you can fill it out with the quantity you need, I hope it helps! MEATS Chicken Breast Eggs Chicken Legs Egg White Carton Lean Ground Turkey Low Sodium Canned Tuna Salmon Low Sodium Canned Chicken Smoked Salmon VEGETABLES FRUITS Spinach Avocado Broccoli Blueberry Celery Bell Pepper Tomato Blackberry Onion Cucumber Carrot Raspberry Asparagus Green Onion Radish Banana Sprouts Zucchini Shallot Lemon/ Lime Lettuce Jalapeno Eggplant Strawberry OILS, SAUCES, HERBS AND SEASONINGS Olive/Coconut/Sesame Oil Basil Garlic Mustard of Choice Thyme Dill Hot Sauce of Choice Rosemary Oregano Balsamic Vinegar Cilantro Chilli Flakes Low Sodium Soy Sauce Marjoram Chipotle Powder DAIRY/SUBSTITUE GRAINS Non Fat Greek Yogurt Whole Wheat Pita Bread Unsweetened Almond Milk Whole Wheat Toast Feta Cheese Quick Cooking Oats SEEDS PROTEIN POWDER Flax & Chia Seeds Your choice of powder! Workout On your members’ community you should have access to the workouts. All you need to do is go to community.radiant.me. Sign in using your username and password and click on “14 Day Metabolism Reset.” There are 14 classes (one for each day) and all you have to do is press play and follow along. I will be doing all the workouts with you, motivating you and guiding you along the way. The most important thing about the workouts is that you do your best! Some exercises may be tough for you and that is OKAY…what I care about is that you are pushing yourself, giving your all and not giving up. If you need to slow down a little bit or modify an exercise that is perfectly fine, but please do not stop or give up during a workout (unless you are feeling light headed, dizzy or ill). You don't need any equipment for the workouts. All classes can be done in the comfort of your own home, so there are no excuses for skipping any of them ;-) Marina’s Tips Below you will find some recommendations/tips that I use on a daily basis and that really work to help me live a healthy lifestyle and stay on track with eating healthy and exercising. Warm Water with Lemon- First thing in the morning I drink a big glass of warm water with lemon juice ( about 1/2-1/3 of a lemon). *** You can do it with cold water if you prefer. *** If I don’t have lemon I drink at least a big glass of water. Protein Shake- I sometimes have a protein shake (just water and 1 scoop of whey protein powder) right after I workout, usually mid morning or afternoon. The shake counts as on of my snacks and it keeps me full until the next meal. Use Little Salt- When cooking use a small amount of salt. We need sodium in our bodies to be healthy, specially when we are exercising frequently. However, now a days most people consume a lot more salt than the recommended daily amount (sometimes double or triple) which can be very harmful to their health. Food companies add high quantities of sodium to preserve packaged foods and make them last longer, hence why I always recommend “low sodium” packaged goods. *** Instead of using salt for flavor I use a LOT of herbs and spices when cooking and only add a dash of salt. Sugars- I avoid using white sugar at all costs. To be honest I avoid all types of sugars in general. I always try to use natural sources to sweeten my food/drink (for example adding sweet fruits or raw organic honey). If I really need to use sugar for something I use organic raw brown sugar. Before Bed- I always have an herbal or digestive tea before going to bed. It calms me, helps me sleep well and it also helps me tremendously with digestions. *** My favorite tea is natural ginger and turmeric tea. Snacks Below you will find my go to healthy snacks. I usually have one mid morning and one mid afternoon. I do not eat or snack after dinner. Protein Shake- As I mentioned before I sometimes have a protein shake after my workouts (unless I am eating a meal right after). Protein helps replenish your muscles and helps you stay full longer. If you are feeling really hungry add 1/2 cup of fruits, one handful of spinach and/ or 1 tbsp of almond butter to your shake. Low Sodium Canned Tuna or Chicken- Drain the liquid first. If you can eat plain do that. If you need more flavor you can add 1 tsp of olive/ avocado oil, your favorite dried herbs (I love rosemary, thyme, oregano), spices (chipotle powder, cayenne, paprika) and/or hot sauce. Boiled Egg/Egg Whites- I try to not have more than one whole egg a day. I will eat either one whole egg or three egg whites. If you need more flavor you can drizzle olive oil, hot sauce, dash of salt/pepper. Raw Veggies- If there are any veggies that you love take advantage of that. Baby carrots, chopped bell peppers, chopped cucumbers and celery sticks are easy to eat specially on the go. When I feel like something sweet I love having celery sticks with 1 tbsp of almond butter (Justine’s Vanilla Almond Butter is my favorite). When I don’t want plain veggies I eat them with hummus. Baked Spiced Apple- SO good and easy for when you are craving sweets. Cut one apple into smaller pieces and put it in a bowl. Sprinkle lots cinnamon and bake until the apple is soft. I also add pumpkin spice powder to add even more flavor. I use a microwave to bake my apple (between 1-2 min) but you can also you the stove. Bowl of Berries- 1 cup of strawberries, raspberries, blackberries, blueberries of a mixture of all of them. PS: Coffee is OKAY during the Reset. I recommend having it black if you can. If you can’t do black coffee just add a little Almond, Coconut or Oat Milk and a little Stevia or honey. Also make sure to stay hydrated! DAY 1 BREAKFAST Popeye Protein Smoothy Bowl Ingredients: - 1/2 Cup of Unsweetened Almond Milk - 1 Scoop of Vanilla Whey Protein Powder - 1 Handful of Spinach - 4 Ice Cubs - 1 tsp of Chia Seeds - 1 tbsp Shredded Coconut (optional) - 1 tsp of Flax seeds Directions: - Blend almond milk + protein powder + spinach + ice cubs into a blender until it achieves a creamy smoothy like consistency. You can add more ice if you want it to be thicker. - Pour it into a bowl. - Top it with the chia seeds + shredded coconut + flax seeds. *** If you prefer to drink it out of a cup or take it to go- Put all ingredients into blender, use 3 ices cubes add 1/4 cup of water. DAY 1 LUNCH Chipotle Egg Salad Ingredients: - 4 Boiled Eggs (1 whole, 3 whites) - 1 tbsp of Non Fat Greek Yogurt -1 1/2 tbsp of your favorite Mustard ( I use Dijon or Chipotle) - 1 tbsp chopped Celery - 1 tbsp of chopped onion (or green onion) - 1 tbsp diced red bell pepper - 1/4 tsp of Chipotle powder (or to taste) - Dash of Salt & Pepper - Drizzle of Olive Oil - A few drops of Tabasco or other Hot Sauce (optional) Directions: - In a medium bowl mash the boiled egg and egg whites into small pieces. - Add the remaining ingredients and mix well! *** Depending on your taste you can also use different spices/herbs for seasoning. DAY 1 Dinner Herbed Salmon and Asparagus Ingredients: - 1 Fillet of Salmon - Rosemary Stem - Thyme Stem - Marjoram Stem - 2 Slices of Lemon -1/2 tbsp of Olive Oil - Salt and Pepper to taste - Asparagus (about 5-6 stalks per serving) - 1 tbsp of Olive Oil - Aluminum Foil Directions: - Pre heat the oven to 450 degrees F. - Cut a piece of aluminum foil big enough to fully wrap the salmon. Put the salmon (skin down) on top of it. - Drizzle the olive oil and a dash of salt and pepper on the salmon. Place the rosemary, thyme and marjoram stems on top of the salmon, followed by the lemon slices. - Close the aluminum foil (making a little bag) and place it on a baking pan. -Cut the ends of the asparagus. Season with olive oil, salt and pepper. Place it on the baking pan next to or around the salmon. - Bake until salmon is cooked through and asparagus is roasted. About 12-15 minutes. *** Removes the herb stems before eating. DAY 2 Breakfast Sprout and Egg Toast Ingredients: - 1 Boiled Egg - 1 Slice of Whole Wheat Toast (I use Ezekiel brand) - Sprouts - Drizzle of Olive Oil -Dash of Black Pepper and Chili Flakes Directions: - Toast your slice of bread. - Place a small bunch of sprouts on the toast - Cut the boiled egg into 5 thin slices and place it on top of the sprouts. -Drizzle a little olive oil and dash of pepper on top. *** You can use different types of sprouts. My favorites are cilantro and broccoli sprouts. DAY 2 Lunch Tuna Stuffed Avocado and Salad Ingredients: - 1/2 of an Avocado - 1 can of Low Sodium Tuna - 2 tbsp of Diced Red Bell Pepper - 2 tbsp of Diced Cucumber -1/2 tbsp of Diced Red Onion -1/2 tbsp of Chopped Green Onion - Chopped Cilantro to Taste (I use a lot) - A Handful of your favorite Greens! -1 tbsp of Olive Oil -Dash of Salt, Black Pepper and Chilly Flakes Directions: - Mix all the ingredients (aside from avocado and greens) in a bowl. - Put the mixture on top of your avocado half (not all of it will fit). - Mix the remainder with your greens. *** You can customized this recipe and use your favorite vegetables and herbs (avoid root vegetables). For example use parsley instead of Cilantro, or adding corn and radish. Whatever sounds delicious to you! DAY 2 Dinner One Pan Chicken and Veggies (serves 2) Ingredients: - 2 Chicken Breasts (skinless and boneless) - 1/2 of a Zucchini Diced (1 inch) - 1 Red Bell Pepper Diced (1 inch) -1 cup of Broccoli -1/2 cup of Diced Tomato or Whole Cherry Tomatoes - 1 Carrot Diced (1 inch) - 2 Cloves of Garlic (chopped) - Olive Oil - Rosemary - Thyme - Dried Oregano - Black Pepper Directions: - Preheat the oven to 450 degree F. - Spray your pan with olive oil or cover it with aluminum foil. - Dice all vegetables into 1 inch pieces. - Cut chicken breast into smaller pieces. You can leave them whole if you prefer, I just find that when cut into smaller pieces they are more flavorful. - Place the chicken pieces and vegetables on the pan. - Drizzle with Olive Oil. Sprinkle rosemary, thyme, dried oregano and black pepper to taste (I usually use dried herbs and then add fresh rosemary sticks on top). - Bake for about 20 minutes until chicken is tender and fully cooked. *** You can modify by using your favorite vegetables, herbs and spices. A few examples- use a little bit of truffle oil together with your olive oil. Or use spices (such as paprika, chipotle, jalapeño and cayenne) instead of herbs. DAY 3 Breakfast Berries and Yogurt Bowl Ingredients: - 1 Cup on Non Fat Greek Yogurt -1/2 Cup of your favorite berries or a mix of them (strawberry, blueberries, blackberries and/or raspberries) - 1 tbsp of Chia seeds Directions: - Place yogurt in a bowl. -Add berries and Chia Seeds on top. *** I do not use any sweeteners, however if you really need it you can drizzle a little bit of honey on top or use a little stevia. DAY 3 Lunch Chicken Salad Ingredients: - 1-2 handfuls of your favorite greens - 1 Radish thinly sliced - 1/2 of a Zucchini chopped - Cherry Tomatoes (I use about 6) - 1 Baked Chicken Breast - 1 tbsp of Olive Oil - 1 tbsp of Balsamic Vinegar (or your favorite vinegar) - Juice of 1/2 a Lemon or Lime - Dash of Black Pepper and Oregano Directions: - Place greens on a plate (chop them id you’d like) - Chop all vegetables and add it to the greens. - Bake or grill chicken. Chop it and at it to the salad - Mix olive oil, lemon, balsamic vinegar, black pepper and oregano. Drizzle over salad. *** You can use the same chicken from the “One Pan Chicken and Veggies” or use the same directions to bake more/fresh chicken. DAY 3 Dinner Chicken and Vegetable Stir Fry Ingredients: - 1 Chicken Breast cut into thin slices of cubes -1 Cup of Broccoli chopped - 1 Clove of Garlic minced - 1 Shallot chopped - 1 tbsp of Sesame Oil -1/2 tbsp of Olive Oil -1 tbsp of Low Sodium Soy Sauce or Tamari Sauce - Dash of Black Pepper - Chilli Flakes to taste Directions: - Using a wok pan (a frying or sauté pan will also work just fine) over medium-high heat add the olive oil and chicken. Cook until the chicken is fully cooked through (about 5-8 minutes) then set it chicken aside. - On the same pan add the sesame oil, broccoli, garlic and onion. Sauté for 3-4 minutes until slightly tender. - Add the chicken back into the pan then add soy sauce, black pepper and chill flakes. - Mix the chicken and veggies until fully coated. *** If you like spicy flavors you can also add 1/2 tsp of Sriracha at the same time you add the soy sauce. DAY 4 Breakfast Spinach Tomato Basil Scramble Ingredients: - 3 Egg Whites -1 Cup of Spinach -1/2 Cup of chopped Tomato (or about 4 cherry tomatoes cut in half) - Chopped Fresh Basil to taste (I LOVE basil so I use a good amount) -1 tbsp of Olive Oil - Dash of Black Pepper and Oregano Directions: - Put the olive oil in a frying pan. Over medium heat sauté spinach and tomatoes. - Add the eggs whites, black pepper and Oregano. You can leave it as omelette or scramble them. - When eggs are fully cooked add the chopped basil. DAY 4 Lunch Ground Turkey Lettuce Wraps (serves 2) Ingredients: - Iceberg or Butter Lettuce - 1/2 pound of Lean Ground Turkey Meat - 1/2 of a Zucchini chopped - 1/2 cup Orange or Red Bell Pepper chopped - 2 cloves of Garlic minced. - 1 shallot chopped - 1 tbsp of Olive Oil - A dash Black Pepper and Salt - Rosemary and Oregano to taste Directions: - In a large sauté pan add olive oil and chopped shallot and cook for about 30 seconds over medium-high heat. -Add the ground turkey and cook until no longer pink. - Add chopped bell pepper, zucchini, garlic, salt, black pepper, rosemary and oregano and cook for a few minutes (until zucchini softens) - Place the ground turkey and vegetables mix on your lettuce leaves (I usually eat 3). *** You can add fresh herbs for more flavor. My favorite are parsley, cilantro and basil. DAY 4 Dinner Salmon with Carrot Pure Ingredients: - 1 Fillet of Salmon -1/2 tbsp of Sesame Oil (olive oil will also work) -1/2 tbsp of Low Sodium Soy Sauce or Tamari Sauce - 2 Medium Sized Carrots -1 tbsp of Olive Oil - Dash of Salt and Black Pepper - Sprouts and Sesame Seeds for Garnish (optional). *** If you like spices you can also add cayenne pepper to the salmon marinade. Directions: - Pre heat the oven to 400F. - Combine the sesame oil, low sodium soy sauce, salt, pepper and salmon and bowl/tupperware and set aside. - Wash, trim (as necessary) and cut the carrots into small cubes. - Add the carrots to a pot of water. The carrots should be fully covered. - Boil the carrots until they are very soft (about 8-10 minutes) - Drain the carrots and add set aside. - -Place the marinated salmon on a baking sheet lined with parchment paper (or aluminum foil). - Bake the salmon for 12-15 minutes. - While the salmon is baking add the carrots, olive oil and a dash of salt and pepper to a blender. - Blend until it turns into pure. - Serve, add garnish and enjoy! DAY 5 Breakfast Raspberry Protein Smoothie Ingredients: - 1 Scoop of Vanilla or Strawberry Protein Powder - 1/2 Cup of Unsweetened Almond Milk - 4 Ice Cubs - 1tbsp of Hemp Seeds - 1/2 Cup of Raspberries - Dash of Chia Seeds (optional) Directions: - Blend protein powder, almond milk, raspberries and ice using a blender until creamy. - Pour it into a bowl and chia seeds and extra raspberries on top (optional). *** You can also do the same recipe using strawberries, blackberries, blueberries or a mixture of all of them. DAY 5 Lunch Avocado Chicken Salad Pita Ingredients: - 1 Can of Low Sodium Canned Chicken - 1 Whole Wheat Pita (Ezekiel brand is the best in my opinion) - 1/2 of an Avocado - 1 tbsp of Olive Oil - 1 Chopped Celery Stick - Diced Cucumber (as much as you’d like) - 1 Lettuce Leaf - Dash of Salt and Pepper - 1 tbsp of Non Fat Unsweetened Greek Yogurt (optional- will make it creamier) Directions: - Drain the liquid from the canned chicken. - In a bowl mesh the avocado with a fork. - Add the chicken, greek yogurt (optional), olive oil, celery, cucumber, salt and pepper. - Mix everything well. - Cut the pita in half, add lettuce and the chicken salad mixture. - Enjoy! *** You can play around with this recipe and use different vegetables and also other herbs and spices. DAY 5 Dinner Chicken an Vegetable Soup (makes 4-6 servings) Ingredients: -1 lbs of Boneless Chicken Breasts or 2lbs of Bone-in Chicken legs (the bone gives the soup more flavor) - 2 Chopped Large Carrots - 1/2 of a Yellow Onion Chopped - 3 Chopped Celery Sticks - 3 Garlic Cloves Minced -1 tbsp of Olive Oil -4 Sprigs of Fresh Thyme - 2 Stems of Fresh Rosemary - Enough Water to cover the vegetables (about 5-6 cups) -1 1/2 tsp Salt and Pepper - Fresh Cilantro to taste (I use about 1 tbsp) -1/2 of a Lime Directions: - If you are using chicken breast, cut them into 1 inch chunks. If you are using chicken legs skip this step. -In a large pot over medium heat add the olive oil, garlic, onion and chicken and cook/sauté for about 5 minutes until the onion is tender. -Add the carrots, celery, thyme, rosemary, salt, pepper and enough water to just cover the vegetables (about 5-6 cups). -Bring the water to a boil, then reduce heat and allow to simmer for 20-30 minutes (depending on the size of the chicken/legs). Serve and add fresh lime juice and cilantro (optional but so good)! DAY 6 Breakfast Spicy Mini Egg Muffins (makes 12 mini muffins) Ingredients: - 2 1/2 cups of Egg Whites( I use egg whites in a carton, but it should be about 16 egg whites depending on their size) - 3 eggs - 1 Jalapeño Finely Chopped -1/4 cup of Diced Red Pepper - Chopped Cilantro (I use about 1/2 cup) - 1 Small Tomato Chopped - Salt and Pepper to taste. Directions: -Preheat oven to 375 degrees F. -Spray a 12-cup muffin tin with nonstick cooking spray. I recommend a avocado oil or coconut oil spray. -In a medium bowl whisk together the eggs, egg whites, salt and pepper. -Divide the vegetables and cilantro between the muffin tin cups. -Pour the egg mixture over the vegetables, filling up each tin about 3/4 full. -Bake for 20-25 minutes or until risen and slightly golden on top. -Run a knife around the edge of each egg muffin and gently life them out. Enjoy! *** You should have 2 or 3 for breakfast. You can cut the recipe in half if you would like and only make 6 egg muffins. *** You can store the left overs in the fridge and eat them for other breakfasts or as a snack during the day. *** Be creative. You can make these egg muffins with any vegetable/ herb combination you would like! DAY 6 Lunch Smoked Salmon Salad Ingredients: - Smoked Salmon ( I use about 2 slices of organic store bought) - 2 Cups of Mix Greens (or your favorite greens) - 1/2 Cup of Chopped Cherry Tomato - 1/2 of a Medium Cucumber Diced -1/2 of a Small Carrot Peeled and Chopped -1/2 of a Celery Stick Chopped - 1 tbsp of Chopped Dill - 1 tbsp of Olive Oil - Juice from 1/2 of a Lemon -Dash of Salt and Pepper Directions: - In a small bowl mix the lemon, olive oil, dill salt and pepper. - In a large bowl (or a plate) mix all the green, vegetables and salmon. - Drizzle the dressing over the salad and enjoy! DAY 6 Dinner Chicken Skewers and Veggies (makes 2 skewers) Ingredients: - 1 Boneless Skinless Chicken Breasts - 1/2 of a Large Red Bell Pepper -1/2 of a Small Eggplant -1 Small Zucchini -1 tbsp of Olive Oil - Juice from 1/2 of a Lemon -1 Garlic Clove Finely Chopped - Dried Rosemary to taste (I use about 1 tsp) - Dash of Salt Pepper Directions: - Cut the chicken into 1 1/2 inch pieces. - Cut all the vegetable into 1 1/2 inch pieces. - Thread the chicken, bell pepper, zucchini and eggplant alternately on each skewer. - In a small bowl mix the olive oil, lemon juice, garlic, dried rosemary, salt and pepper. - Brush the skewers with the marinade and it will be ready to cook. Cooking Options: - You can grill them on direct hear until chicken is no longer pink in the middle (it is the most flavorful option in my opinion). - You can grill them. Pre heat the oven to 450 F. then place the skewers on a baking sheet and bake for 15-20 minutes until the chicken is fully cooked through. *** Keep in mind that wood skewers can/will catch on fire if you are not careful. For that reason I recommend using metal skewers. DAY 7 Breakfast Protein Oatmeal Ingredients: - 1/2 Cup of Quick Cooking Oats (My favorite is Red Mill Quick Cooking Rolled Oats) - 1/2 Cup of Unsweetened Almond Milk -1/2 cup of water -1/2 Scoop of Whey Vanilla Protein Powder - 1/2 of a Banana Chopped -1/2 tbsp of Chopped Pecans (you can also use walnuts or almonds) - 1 tbsp of honey (optional and only if needed) Directions: -Mix the quick oats, almond milk and water. - Microwave for 30-90 seconds (check the instructions for the brand you are using). - Add the protein power and mix well. - Top it with banana and nuts. - Drizzle honey on top if you need a little sweetness. ***You can play around with this recipe using different flavored protein powders and fruits. Another favorite of mine is strawberry protein powder and 1/2 cup of mixed berries. DAY 7 Lunch Tuna and Egg Salad Ingredients: - 1Can of Low Sodium Tuna (drained) - 1 to 2 Cups of Mix Greens- my favorite is the “spicy mix” - 1 Hard Boiled Egg Chopped -1/2 Cup of Chopped Cherry Tomatoes or 1 Small Tomato - 1/2 of a Small-Medium Sized Cucumber Sliced - 1 tbsp of Chopped Green Onion - Red Onion to taste (optional) - 1 tbsp of Olive Oil - 2 tbsp of Balsamic Vinegar - 1 tbsp of Mustard (I like spicy dijon) - Dash of Oregano - Dash of Salt and Pepper Directions: - In a small bowl mix the olive oil, balsamic vinegar, mustard, oregano salt and pepper. - In a large bowl (or a plate) mix all the green and vegetables then add the tuna and egg. - Sprinkle the green onion and the dressing on top. -Enjoy! DAY 7 Dinner Spinach Tomato Basil and Feta Zoodles Ingredients: - 1 Zucchini (medium to large size) - 1/2 Cup of Cherry Tomatoes - 1 Cup of Spinach - Chopped Fresh Basil Leaves ( I use about 1/4 cup) -2 tbsp of Crumbled Feta Cheese. - 2 tbsp of Olive Oil - 1 Garlic Clove Finely Chopped - Salt and Pepper to taste Directions: -Cut zucchini into noodles with a spiralizer. If you don’t have one you can use a Julienne vegetable peeler, or you can just use a knife and cut it into thin strips (please be careful). - Heat a large pan on medium high heat. Add 1 Tablespoon olive oil (reserve the other half for later), garlic and cherry tomatoes. Cook for for 1-2 minutes. - Add zucchini noodles, spinach, basil, the other half of the olive oil, salt and pepper. Mix all the ingredients carefully. - Cooked for about 2-3 minutes until zucchini is tender. - Serve and sprinkle the feta cheese on top. *** I also like to add a little more fresh basil on top at the end. *** You can also add a protein to this dish. My favorites for zoodles are grilled chicken or ground turkey. Food Substitutions We know everybody is different, and we want you to have the best experience with The 14 Day Reset. So whether you are vegan, vegetarian, gluten free, dairy free or soy free- we have substitutions to help you! Here are some basic guidelines and most frequently asked questions regarding the Reset: 1) I don’t eat eggs, what should I do? You can substitute eggs for tofu for some of the recipes such as: sprout and egg toast, spinach tomato & basil scramble, and tuna & egg salad. For other recipes unfortunately it wouldn’t work, such as: egg salad, mini egg muffins. So I wouldn’t recommend just repeating another recipe that you love or picking a new one from the Vegan/Vegetarian extension. Protein Substitutions: In general you are welcome to substitute a protein for another. We recommend you stick with lean proteins for the reset. 2) Can I repeat the recipes I like the most? The short answer is yes, you are welcome to do whatever you want and what works for you. At the end of the day the most important thing is that you eat healthy during the 14 Day Reset without feeling overwhelmed. That being said we do recommend that you follow the recipes for best results. Or if you are repeating recipes pick the ones that have a balance of protein, healthy fats, vegetables and complex carbs. For example I would not recommend repeating the oatmeal every morning since it is higher in carb & sugars and pretty low in protein & fats. 34 3) Can I drink coffee during the reset? Yes, I drink 1 cup of black coffee every day, with kids and work I could not give up (or survive) without it… I just recommend keeping your morning drink of choice as low sugar (and processed) as possible. For example- substitute sugar for a little stevia or honey, substitute store bought cream for a little almond milk (or your milk of choice) etc. Beverage Recommendations: Water is your best friend during the Reset and ALWAYS. The only things I drink are coffee, water and an alcoholic beverage when I’m in social situations. Now I do not recommend alcohol during the Reset, we are trying to detox our body and well…I don’t think I need to emphasize that alcohol is not healthy for you, it is only 14 days you can do it! If you are used to having juices and can’t just drink water, then I recommend flavored, no calories, carbonated water such as LaCroix. I don’t necessarily think they are healthy, but they are a good compromise and better than store bought juices that are full of sugar and ingredients you can’t pronounce. 4) I am feeling hungry, can I eat more? YES YES YES! The Reset is not about depriving yourself or starving yourself. Our focus is to change the way we eat, and fuel our body with natural whole foods, so that our body can work the way it is supposed to. If you are feeling hungry feel free to increase the portions of your meals, specially the vegetables. You can also have healthy snacks in between meals. Craving vs Hunger: It is pretty normal to confuse craving something and feeling hungry. If you are constantly thinking about food ask yourself these questions: - How much water have I had today? - When is the last time I had water? 35 - Am I stressed? Do I tend to stress eat? - Am I bored? Do I want to eat our of habit? - Am I hungry or am I just craving that delicious cookie that is sitting in my pantry (or whatever you like to indulge on)? After asking yourself those questions my recommendation is to drink a big glass of water when you first feel hungry. Hunger & Thirsty are easily (and often) confused by our bodies. If after about 20-30min you are still hungry then grab a healthy snack. 5) I have a headache, is this normal? We are not doctors, we cannot (and will not) give medical advice. We always recommend checking with your Physician if you have any questions about your health. What I can say based on my experience is that the body gets used to whatever you are eating/drinking. So if you are used to eating a lot of processed foods, simple carbs and sugars, and you completely take it away from your diet, then the body will “complain” it is no longer getting that source of energy. Now, the body is pretty amazing and it quickly adapts, and usually within 3-4 days it feels great from all the new healthy nutrients it is getting. 6) I messed up and ate X, Y & Z…what should I do? Believe me…we have all been there, nobody is perfect. Don’t be so hard on yourself and don’t beat yourself up! The best thing you can do if you “fall off (the Reset) wagon” is to just get up and jump right back on it. Feeling bad about it is not going to make anything better, but getting back to eating healthy and exercising will ;) * On the next few pages we will get more specific about the different dietary restrictions and what you should do. 36 Vegan/Vegetarian This is the most complex modification, hence why we decided to create a separate delicious Vegan/Vegetarian extension that you can use during the 14 Day Reset. That being said, the original Reset has some recipes that don’t need to be modified, and quite a few recipes that can easily be modified to be vegetarian or vegan. BREAKFAST: Breakfast Day 1- Substitute Whey protein powder for a plant based one of your choice. Breakfast Day 2- Vegetarian friendly. For a vegan option, substitute the egg for scrambled tofu, or a tsp of hemp seeds. Breakfast Day 3- Vegetarian friendly. For a vegan option, use a dairy free yogurt of your choice. Breakfast Day 4- Vegetarian friendly. For a vegan option, use scrambled tofu instead of eggs. Breakfast Day 5- Substitute Whey protein powder for a plant based one of your choice. Breakfast Day 7- Vegetarian friendly, For a vegan option, substitute Whey protein powder for a plant based one of your choice, and avoid the honey. 37 LUNCH: Lunch Day 3- Substitute chicken for tofu, tempeh or 1 tbsp of Hemp Seeds. Lunch Day 6- Substitute smoked salmon for tofu, tempeh or 1 tbsp of Hemp Seeds. Lunch Day 7- Substitute tuna for tofu, tempeh or 1 tbsp of Hemp Seeds. For vegan option also remove the eggs. DINNER: Dinner Day 2- Substitute Chicken for extra veggies or tofu, you can also add chopped sweet potatoes. Dinner Day 5- Substitute Chicken for extra veggies (either more of the same or you can add different veggies such as broccoli, cauliflower and squash). In a large pot over medium heat add the olive oil & onion, and sauté for 5 minutes. Add the garlic, carrots, celery (and any extra veggies you are using) thyme, rosemary, salt, pepper and sauté for another 5 minutes. Add enough water to just cover the vegetables (about 5-6 cups). Bring the water to a boil, then reduce heat and allow to simmer for 20-30 minutes until vegetables are tender. Dinner Day 7- Vegetarian friendly. For a vegan option, simply remove the feta cheese. 38 Gluten Free There are only 3 receipts in the reset that contain gluten and they can easily be modified to be gluten free: Breakfast Day 2- Substitute regular toast, for a slice of your favorite gluten free bread. Breakfast 7- Oatmeal is gluten-free and safe for most people with gluten intolerance. However, oats can be contaminated with gluten because ta lot fo times they are processed in the same facilities as glutencontaining grains like wheat, rye, and barley. So it is up to you to decide whether or not you can have oatmeal. If you choose not to have it, just simply substitute for another breakfast from the Reset. Lunch Day 5- Substitute pita bread for a gluten free option. You can use gluten free bread or tortilla. I really like the brand “Siete Family Goods” and they make a lot of delicious gluten free items. * For Dinner Day 3 and Day 4 you have the options of using Soy Sauce or Tamari sauce. Please use Tamari sauce for a gluten free option. Soy Free There are only 2 receipts in the reset that contain soy and they can easily be modified to be soy free: Dinner Day 3- You can substitute Soy Sauce for Coconut Amino Sauce or a “Soy Free Soy Sauce.” Dinner Day 4- You can substitute Soy Sauce for Coconut Amino Sauce or a “Soy Free Soy Sauce.” 39 Dairy Free Thankfully dairy is an easy one to substitute now-a-days, and we have a lot of great options! There are 3 recipes in the reset that use dairy (mostly greek yogurt) and here is how you can modify them: Breakfast Day 3 - Substitute Non Fat Greek Yogurt for your plant based yogurt of choice. I also recommend adding 1tsp of Hemp Seeds for added protein. Lunch Day 1- For this recipe I do not recommend substituting for a plant based yogurt, because I believe it will affect the taste. Instead, increase the Olive Oil to 1 tbsp, and also increase the mustard if needed. Lunch Day 5- The Non Fat Greek Yogurt is already option for this recipe, so simply remove it and add a little olive oil if needed. Dinner Day 7- Simply avoid the feta cheese for a dairy free option. If want you can you can use a little vegan cheese instead. 40
