Read 30 Day Whole Food Challenge: AWARD WINNING Recipes Guaranteed to Drop Weight; Take the Challenge Today! Online

Authors: Ruth Lacey

Tags: #Cookbooks; Food & Wine, #Special Diet, #Allergies, #Paleo, #Health; Fitness & Dieting, #Diets & Weight Loss, #Food Counters, #Food Allergies

30 Day Whole Food Challenge: AWARD WINNING Recipes Guaranteed to Drop Weight; Take the Challenge Today!

BOOK: 30 Day Whole Food Challenge: AWARD WINNING Recipes Guaranteed to Drop Weight; Take the Challenge Today!
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Welcome
to the
30 Day
WHOLE FOOD
CHALLENGE
Hope you Enjoy!

Contents

Introduction

30 Day Meal Plan

 

Breakfast Recipes

Almond and Berry Porridge

Egg and Spinach Cups

Coconut Protein Pancakes

Granola with Fresh Fruit

Healthy Frittata Breakfast

Poached Egg on Mushrooms and Spinach

Tomato, mushroom and Basil Omelet

Quinoa with Fresh Fruit

Swiss Breakfast

Potato Free Bubble and Squeak

Breakfast in a Melon

Scramble Eggs at their Best

Super Smoothie in a Bowl

Breakfast in a Glass

Protein Pumpkin Pancakes

 

Lunch

Halibut Salad

Fettuccini with Spinach Pesto

Spicy Black Bean Burrito

Shrimp and Avocado Salad

Asian Broccoli Served with Tofu

Pumpkin and Spinach Lasagne

Asian Cabbage and Chicken Salad

Cod with Avocado Salsa

Nacho Beans

Spinach and Tofu Tart

Mango and Quinoa Salad with Avocado and Pomegranate

Black Bean Burgers

Bean and Pasta in a Spinach Soup

Egg Surprise

Simple Black Bean Soup

 

Dinner

Garlic Shrimp with Pineapple, Onions and Peppers

Honey Glazed Chicken with Potatoes and Carrots

Halibut and Bok Choy Steamed

Salmon with Chili Cucumber salad

Sautéed Chicken and Asparagus

Chicken Curry on Top of Spinach

Lamb Chops with Rosemary

Fish in Tomato

Beef Stroganoff

Apricot Chicken

Vegetable Curry

Roast Turkey

Lamb with Butter Bean Casserole

Broccoli and Cabbage Stir Fry

Shrimp and Snow Pea Stir Fry

Cauliflower Risotto

Cornish Hens with Maple Sage and Roast Apples

Lamb with Apricots

Chicken and Artichokes with Farro

Whole Wheat Pasta with Tuna

Green Bean and Beef Stir Fry

Pork Chops with Sprouted Crumb Dressing

Chicken with Tomatoes, Zucchini and Mushrooms

Shrimp and Calamari, Seafood Salad

Rib Roast, Thyme Infused

Chicken with Portobello Mushrooms and Tomatoes

Root Vegetables and Brisket

Chicken with Winter Squash

Fish and Chips in One

Moroccan Style Fish with Mango and Couscous

Introduction

 

Welcome to the 30 Day Whole Food Challenge, you are probably wondering why you should try this diet when there are so many out there, well allow me to explain.

Whole food diet

More and more people are converting over to whole food diet, basically you are traveling back in time. With this diet you eat food without any processed foods eliminating the additives. Fresh whole foods contain powerful antioxidants, which in turn break down fat and cholesterol, berries are really good at this. Did you know that 1/3
rd
of the population do not get enough vitamin C, and half of the population do not get enough vitamin A, fiber and magnesium. These all assist in controlling disease, like heart, cancer, blood pressure and diabetes.

Fats

Eating whole foods help to correct the body functions, as worst fats are found in processed foods.

Fiber

Fiber comes in 2 types, soluble and insoluble. The soluble fiber helps to control the cholesterol and sugar in the blood, this is found in fruit and vegetables, oats and barley. The insoluble deals with the intestine and bowel movement, this can be found in beans, wholegrain, whole-wheat, corn pulses and oats.

It is important to eat fiber daily to give you a feel good factor, which is in plant foods. Eating junk food and fast foods, along with processed goes against your body’s requirements.

 

Whole grains

 

Whole grains is more than just fiber, it is rich in minerals and vitamins, which in turn supply you with good health benefits, lowering the risk of diabetes type 2 and cholesterol. When shopping choose 100% wholegrain and use wheat flour.

 

Eating tips

 

Do not eat processed foods because of the fat content, sugar salt and additives.

When you fancy a drink, try to stick to water green tea, fresh juice and soy milk, these contain no sugar, you have to discipline your body. If you are just changing to a diet, then please remember to take it one-step at a time, this gives your body time to accept the changes.

 

 

 

Cleansing the body

 

Remember when you start the diet it will take time for your body to adjust, you will be feeding it nutrients and protein, also if you feel puckish in between meals eat fruit or nuts, I know it’s hard but give up those sweet chewy things.

It will probably take around 20 days before the effects kick in so hang in there and reap the benefits. It will be really worth it, stay with it and you will be succeeding.

At the end of the day you experience, more energy, muscle gain, clear mind, fat loss, more strength, fewer colds, less headaches, and pains, easier digestion the list just on.

 

What to eat

 

When using ingredients like soy sauce, look for the additive free or you can use wheat free tamari as an alternative. Consume lots of vegetables along with fruit, home grown is ideal where possible. Make sure your yogurt milk is unsweetened along with eggs and cheese. Seafood is better fresh, whole grains and whole-wheat, local farm meats but be sure to remove the skin from the chicken. Drink as I mentioned earlier if you have tea or coffee, make sure it is naturally sweetened. Also don’t forget those snack cravings, eat nuts, fruit and dried fruit.

 

What not to eat

 

White flour and white rice, in other words do not eat refined grains. Do not eat any refined sweeteners, like sugar or sugar replacements. The easy way to remember when buying dry goods, if there are more than 5 ingredients on the box, jar, can, package, forget it. The big one is no fast foods.

 

30 Day Meal Plan

 

Breakfast

Lunch

Dinner

Week 1

Day 1

Almond and Berry Porridge

Halibut Salad

Sautéed Chicken with Asparagus.

Day 2

Egg and Spinach Cups

Spicy Black Bean Burrito

Halibut with Bok Choy Steamed

Day 3

Coconut Protein Pancakes

Fettuccini with Spinach Pesto

Honey Glazed Chicken with Potatoes and Carrots

Day 4

Granola with Fresh Fruit

Shrimp and Avocado Salad

Lamb Chops with Rosemary

Day 5

Poached Egg on Mushroom and Spinach

Asian Broccoli Served with Tofu

Beef Stroganoff

Day 6

Swiss Breakfast

Pumpkin Spinach Lasagne

Salmon with Chilli Cucumber Salad

Day 7

Healthy Frittata Breakfast

Asian Cabbage and Chicken Salad

Lamb with Butter Bean Casserole

Week 2

Day 8

Quinoa with Fresh Fruit

Cod with Avocado Salsa

Chicken Curry on top of Spinach

Day 9

Tomato, Mushroom and Basil Omelette

Nacho Beans

Garlic Shrimp with Pineapple, Onions and Peppers

Day 10

Potato Free Bubble and Squeak

Mango and Quinoa Salad with Avocado and Pomegranate

Apricot Chicken

Day 11

Scrambled Eggs at their Best

Black Bean Burger

Fish in Tomato

Day 12

Super Smoothie in a Bowl

Spinach and Tofu Tart

Roast Turkey

Day 13

Breakfast in a Melon

Bean and Pasta in a Spinach Soup

Lamb with Apricots

Day 14

Protein Pumpkin Pancakes

Simple Black Bean Soup

Vegetable Curry

Week 3

Day 15

Breakfast in a Glass

Egg Surprise

Cornish Hens with Maple Sage and Roast Apples

Day 16

Swiss Breakfast

Halibut Salad

Shrimp and Snow Pea Stir Fry

Day 17

Tomato, Mushroom and Basil Omelette

Spicy Black Bean Burrito

Lamb with Apricots

Day 18

Quinoa with Fresh Fruit

Shrimp with Avocado Salad

Pork chops with Sprouted Crumb Dressing

Day 19

Coconut Protein Pancakes

Asian Cabbage and Chicken Salad

Moroccan Style Fish with Mango and Couscous

Day 20

Almond and Berry Porridge

Nacho Beans

Chicken with Portabella Mushrooms and Tomatoes

Day 21

Egg and Spinach Cups

Cod with Avocado Salsa

Root Vegetables with Brisket

Week 4

Day 22

Granola with Fresh Fruit

Fettuccini with Spinach Pesto

Chicken with Tomatoes, Zucchini and Mushrooms

Day 23

Super Smoothie in a Bowl

Black Bean Burgers

Broccoli and Cabbage Stir Fry

Day 24

Healthy Frittata Breakfast

Simple Black Bean Soup

Rib Roast, Thyme Infused

Day 25

Breakfast in a Melon

Pumpkin and Spinach Lasagne

Shrimp and Calamari, Seafood Salad

Day 26

Poached Egg on Mushroom and Spinach

Mango and Quinoa Salad with Avocado and Pomegranate

Fish and Chip in One

Day 27

Breakfast in a Glass

Spinach and Tofu Tart

Chicken and Artichokes with Farro

Day 28

Protein Pumpkin Pancakes

Egg Surprise

Whole Wheat Pasta with Tuna

Week 5

Day 29

Potato Free Bubble and Squeak

Bean and Pasta in a Spinach Soup

Cauliflower Risotto

Day 30

Scramble Eggs at their Best

Asian Broccoli Served with Tofu

Green Bean and Beef Stir Fry

 

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