Week 6
BREAKFAST1-2 c stable alkaline water (Aqua OH-) Homemade protein bar* and 1 egg Very Berry Protein shake* Chewy Protein Snack bars* Greens Smoothie* Peach Melba Smoothie* Green Goddess Smoothie* Gluten free toast with almond butter and raspberries + 1 egg
SNACK1-2 c stable alkaline water (Aqua OH-) ¼ c Almonds and walnuts Celery with almond or cashew butter Coconut yogurt (none dairy) 1 serving Low sugar fruit- berries, apple, plum, grapes Kale chips* Hummus* and carrots ¼ c Almonds and walnuts
LUNCH1-2 c stable alkaline water (Aqua OH-) Fajita Scramble* Stuffed Peppers* Chicken Mexican soup* Tuna or chicken salad* in Romaine Lettuce cups Beans and Greens soup* Lettuce Leaf Wraps* Grilled Chicken Salad *
SNACK1-2 c stable alkaline water (Aqua OH-) plum Coconut dairy free yogurt Celery or apple with nut butter (no sunflower) 1 c berries 1 serving low sugar fruit ¼ c nuts (no pine or sunflower seeds) Celery or apple with nut butter (no sunflower)
DINNER1-2 c stable alkaline water (Aqua OH-) Mustard Roasted Chicken* with side of roasted broccoli Thai Beef* Tomato Basil Pork or chicken* Bunless Turkey Burger with Roasted Vegetables* Lean Chili* Tarragon Tomato and Bean Salad with grilled tuna* Stir Fry Vegetables and chicken*

*See recipes

Aim to consume at least half of your body weight in ounces of stable alkaline water (Aqua OH-) throughout the day.


Breakfast Monday- Homemade protein bars

  • 8 oz jar of almond butter (or homemade)
  • ½ c honey
  • 1 c rolled oats (gluten free) or shredded coconut
  • 1 c protein powder (chocolate works best, but you can do vanilla and add plain cocoa powder)

Place butter and honey in microwavable bowl on high for 90 seconds.  Pour in mixer bowl and mix, add oats, add powder.  Pour in 8×8 pan cover with plastic wrap.  Spread evenly cover with plastic wrap and cool for 1 hr and cut into bars.

OR with nuts and seeds

  • 8 oz jar of almond butter (or homemade)
  • 1/2 c honey
  • 1 c rolled oats (gluten free) or shredded coconut
  • ¼ c pumpkin seeds
  • ¼ c sunflower seeds
  • ¼ c slivered almonds
  • 1 c protein powder (chocolate works best, but you can do vanilla and add plain cocoa powder)


Place butter and honey in microwavable bowl on high for 90 seconds.  Pour in mixer bowl and mix, add oats, seeds, nuts and add powder.  Pour in 8×8 pan cover with plastic wrap.  Spread evenly cover with plastic wrap and cool for 1 hr and cut into bars.


Breakfast Tuesday – Very Berry protein shake


  • 5 ice cubes
  • ~1 c almond or coconut milk or water
  • 1 c mixed berries
  • 1 T ground flax seed
  • 1 handful of fresh spinach
  • 1 scoop protein powder

Directions: Blend in blender or smoothie maker


Breakfast Wednesday – Chewy protein/Snack Bars


  • 5 cups oatmeal (rolled gluten free oats)
  • 1/2 c almond or coconut flour
  • 1/2 c protein powder
  • ½ tsp baking soda
  • ½ tsp nutmeg
  • ½ tsp cinnamon
  • ¼ c unsalted, raw sunflower seeds
  • ½ c unsweetened applesauce
  • ½ tsp vanilla
  • 1/3 c raisins, dried chopped apples or dried cranberries, or a mixture of all three.


Preheat oven to 275 degrees Fahrenheit. Combine 1st 7 dry ingredients in large mixing bowl and set aside. Combine applesauce, brown sugar and vanilla in a small bowl and add to dry ingredients. Add dried fruit and mix well. If mixture is still too dry add ¼ c more of applesauce. Roll into small balls and place on cookie sheet. Gently flatten with fork. Bake in oven for 20-25 minutes.


Breakfast Thursday – “Greens” Smoothie (1 serving)

  • ½ cup kale or spinach – stems removed
  • chopped and firmly packed OR organic frozen option
  • ¼ cup parsley leaves loosely packed
  • ½ medium organic apple, cored and coarsely chopped
  • ½ medium organic pear, cored and coarsely chopped
  • 1 scoop protein powder
  • 2 Tbsp. ground flax seed
  • ½ cup ice
  • ¾ cup filtered water or unsweetened almond or coconut milk

Directions: Blend all ingredients till smooth

Breakfast Friday – Peach Melba Smoothie (1 serving)


  • 1 scoop Protein
  • 2 scoops ground flax seed
  • blend 8–10 oz. filtered water or unsweetened coconut milk 1/3 cup raspberries (fresh or frozen)
  • 1/3 cup peach or nectarine (fresh or frozen)
  • 2 ice cubes (omit if using frozen berries)

Directions –  Blend till smooth 

Breakfast Saturday – Green Goddess Smoothie (1 serving)

  • 1 lime slice of a medium lime
  • 1 ounce pure blueberry pomegranate juice
  • ½ kiwi fruit (may use pineapple or berries)
  • 1 ounce coconut or almond milk
  • 1 scoop protein powder
  • 5 drops or 1-2 packets of Stevia
  • Dash of vanilla
  • 1.5 c spinach or kale leaves
  • ½ c ice

Directions: Blend all ingredients till smooth

 Breakfast Sunday – Toast with almond butter and raspberries with egg


  • 1 slice Gluten free toast
  • 1 tbs. almond butter
  • ¼ c raspberries
  • 1 egg

Directions – cook egg your way and have toast with almond butter topped with raspberries.

Snack Friday – Kale Chips

Kale Chips (multiple servings)

  • Large head of kale
  • Small bowl of extra virgin olive oil sea salt Curry or Cumin


Preheat oven to 425 degrees. Remove kale from stalk, cutting the greens into strips. Place a little olive oil in a bowl, dip your fingers and rub a very light coating of oil over the kale. Lay the kale on a baking sheet and bake for 5 minutes or until it starts to turn a little brown. Keep an eye on it; it can burn quickly. Turn the kale over, add a little salt, curry or cumin to taste, and bake another 5 minutes. Remove and serve.

Snack Saturday – Hummus and Carrots

Hummus (6 servings)

  • 16-oz. can garbanzo beans (chickpeas), or 2 cups dried, cooked
  • 1/3 cup lemon juice
  • 2 Tbsp extra virgin olive oil
  • 2 cloves of garlic, crushed Paprika, sea salt and fresh parsley to taste
  • 1 tsp cumin ¼ cup tahini (sesame butter)


Drain beans and reserve liquid. Blend beans with remaining ingredients in blender. If mixture seems dry, add some of the reserved liquid slowly to the blender to make a smooth paste. Garnish with a sprinkle of paprika and parsley.

Lunch Monday – Fajita Scramble (2 servings)

  • 8 oz cooked chicken breast – cubed
  • 1 chopped onion
  • 1 chopped green pepper
  • Salsa to taste
  • 2 Tbs paprika
  • 2 Tbs cumin
  • 1-2 Tbs chili powder
  • 2 Tbs. extra virgin olive oil for cooking
  • Shredded cheese, salsa, and guacamole as topping


  • Combine all ingredients in pan until vegetables are cooked eat as is for lower carb or serve over brown rice, or quinoa


Lunch Tuesday – Stuffed Peppers (2 servings):

  • 1 can black beans drained
  • 10-12 oz. lean red meat or turkey
  • 1 c sautéed’ mushrooms
  • 1 c organic diced tomatoes with Italian Seasoning
  • 2 whole red or green peppers


Cook meat till brown, add mushrooms, beans and Tomatoes to meat. Remove the stem, core and seeds from peppers and cut in half. Stuff mixture into pepper halves and bake at 425 for 35-40 minutes.

Lunch Wednesday- Chicken Mexican Soup

  • 1 lb. organic or pasture-raised chicken, cut into bite-size pieces
  • 1 Tbsp organic coconut oil
  • 1 Tbsp ghee
  • 1 medium onion, diced
  • 1 carrot, sliced
  • 1 large garlic clove, minced
  • 1 small zucchini, halved lengthwise and sliced
  • 1 cup cooked black beans, rinsed and drained,
  • 1 cup cooked pinto beans, rinsed and drained,
  • 1 can stewed tomatoes with jalapenos (reserve the liquid)
  • 2 tsp dried oregano
  • 1 tsp dried basil
  • 1½ cups organic tomato or vegetable juice

Directions: Heat coconut oil in a medium skillet; sauté chicken until meat is no longer pink. Heat butter in medium pot and sauté onion and carrot for 3 minutes. Add garlic and squash. Cook, stirring, 2 minutes. Add chicken when done. Add black and pinto beans, stewed tomatoes with their liquid, oregano and basil to other ingredients. Pour in juice and ½ cup water. Bring mixture to a boil and simmer 5 minutes. Season to taste with pepper. Soup can be made ahead and refrigerated up to 2 days.

Lunch Thursday- Chicken or tuna salad (4 servings)

  • 1 lb cooked boneless skinless chicken breast
  • ½ c mustard
  • ½ c dill relish
  • ½ c scallions, chopped
  • 1tsp dill weed seasoning
  • 1 tsp garlic powder
  • 1 tsp pepper


shred chicken in the food processor and mix in seasonings. Serve on lettuce to reduce starch consumption

Lunch Friday- Bean & greens Soup (6 servings)

  • 2 cups white kidney beans, canned or dried, cooked
  • 1–2 cups kidney or red beans, canned or dried, cooked
  • 1 cup garbanzo beans (chickpeas), canned or dried, cooked
  • 4 cups fresh spinach, washed, drained and chopped or 10-oz. package frozen chopped spinach
  • 4 cups organic vegetable broth
  • 2 medium onions, chopped
  • 1 large clove garlic, minced
  • 1 tsp. dried basil
  • 1 Tbsp. dried parsley
  • 1 tsp. dried oregano


Combine all ingredients and simmer about 45 minutes, until onions are soft.


Lunch Saturday – Lettuce Leaf Wrap-ups


  • 8 large romaine lettuce leaves
  • 1 cup guacamole
  • 1 cup grated carrot
  • ½ cucumber, cut in half horizontally, seeded and sliced into ¼-inch slices
  • 1 cup sprouts (alfalfa, broccoli or mung bean)
  • 1 cooked organic chicken breast, cooled and shredded, or 1 cooked wild salmon fillet, cooled and flaked, cut in 1-inch strips, sautéed and cooled (optional)

Directions: Wash and dry whole lettuce leaves and cut off the bottom 1 inch of stems. Drop 2 tablespoons of guacamole onto the lettuce leaf. Spread the guacamole across the leaf using the back of a spoon, being careful not to tear the leaf. Spread 2 tablespoons each of the carrot, cucumber and sprouts across the guacamole. Place 2 tablespoons of the chicken or salmon across the vegetables and roll up the lettuce leaf like a burrito, gently rolling one side over until the wrap is complete.


Lunch Sunday – Grilled Chicken Salad


  • 2-4 c dark leafy greens
  • ½-1 c veggies of your choice (carrots, onion, pepper, tomato, etc.)
  • 4 oz. grilled chicken breast
  • ¼ c nuts (almonds, pecans, walnuts, etc.)
  • 2 tbs. oil and vinegar

Directons: Toss to make salad

 Dinner Monday – Mustard roasted chicken (4 servings)

  • 4, 4 oz boneless skinless chicken breast
  • ½ c mustard
  • 1 tsp. Parsley
  • 1 tsp. Paprika
  • Mix Dijon mustard, parsley, and paprika in small bowel
  • Arrange chicken breast on foil in a shallow baking pan and pour mustard mixture over chicken and cover with foil

Directions: Bake approximately 30 minutes or until cooked on 425 degrees

Dinner Tuesday- Thai Beef or Turkey ( 4 servings)

  • 1 lb ground beef or turkey cooked
  • 3 c chopped cabbage
  • 1 onion chopped
  • 1 green pepper chopped
  • 1 c carrots chopped
  • Asian peanut sauce to taste (avoid soybean oil)
  • Hot pepper to taste
  • Served over 1 serving brown rice or quinoa

Directions: combine all ingredients into large skillet cover and cook till vegetable are soft and serve over brown rice, or quinoa

Dinner Wednesday- Pork Tenderloin or chicken breast with Tomato & Basil (4 servings)

  • 1 pork tenderloin thawed or boneless skinless chicken breast
  • 1 can diced Italian tomatoes
  • ½ c fresh spinach
  • 3 sliced basil leaves
  • 1 T. Balsamic vinegar
  • Brown rice or gluten free pasta
  • ½ c organic chicken broth

Directions: Coat large skillet with olive oil, place pork tenderloin in skillet and lightly salt and pepper and brown on all sides, remove the pork tenderloin and slice into medallions, deglaze pan with low sodium chicken broth, and place pork back into pan, add tomatoes, balsamic vinegar, basil and spinach, and cover until spinach is wilted and pork it cooked all the way through. Serve as is for low carb or over rice, quinoa or gluten free pasta for additional carbs

Dinner Thursday – Bun less Turkey Burger and Vegetables


  • 4-8oz. turkey burger
  • 1 zucchni sliced
  • 1 tbsp. olive oil
  • sea salt and pepper to taste
  • ¼ tsp. garlic powder to tatse

Directions: Grill burger till cooked through and roast vegetables in oven for 20 min. after coating with olive oil, salt, pepper and garlic.


Dinner Friday- Lean Chili

  • 1 pound lean ground beef or turkey meat
  • 1 whole chopped onion
  • 3 Tbs. chili powder
  • 3 Tbs. cumin
  • 3 Tbs. paprika
  • 1 tsp. garlic powder
  • 3 28 oz cans crushed tomatoes
  • 1 28 oz can beans of your choice


  1. Heat 1 Tbs oil in large pot over medium heat.
  2. Add onion, chili powder, and cumin powder
  3. Stir occasionally so onion doesn’t burn
  4. Add one-pound ground lean meat and cook until no longer pink
  5. Add crushed and whole tomatoes
  6. Stir and continue to heat for approximately 1-hour
  7. Add additional seasoning if desired


Dinner Saturday – Tarragon, Tomato & Bean Salad with grilled Tuna

  • 1 pound heirloom tomatoes (about 2), cored and cut into pieces
  • 15-oz. can beans (white, black or red), drained and rinsed
  • ¼ cup fresh tarragon leaves
  • 1 tablespoon fresh lemon juice, plus wedges for serving
  • 3 scallions, thinly sliced
  • 1 tablespoon extra-virgin olive oil, plus more for grates
  • Celtic Sea salt Ground pepper
  • 4 tuna steaks (about 8 ounces each)

Directions: Combine tomatoes, beans, tarragon, lemon juice, scallions and oil; season with salt and pepper. Set aside. Heat grill to medium; lightly brush grates with oil. Season tuna, on both sides, with salt and pepper. Grill, turning once, until medium-rare, 2 to 4 minutes. Serve tuna topped with tomato and bean salad.

Dinner Sunday -Stir-Fried Vegetables & Chicken

  • 1 Tbsp organic coconut oil
  • 2 cloves garlic
  • ¼ cup sliced ginger
  • 2 carrots, sliced
  • 1 cup broccoli florets
  • 1 cup baby bok choy, sliced lengthwise
  • 1 cup sliced zucchini, cut on an angle
  • 3 scallions, sliced into
  • 2-inch pieces on the bias
  • 1 tablespoon wheat-free tamari
  • 1 cup snap peas
  • 2 organic chicken breasts, grilled and sliced Fresh cilantro, for garnish


For the stir-fry, heat a heavy skillet and add oil. Keep on medium-high heat and add garlic and ginger for one minute, stirring with a wooden spoon. Add the rest of the vegetables a little at a time to keep heat up, except the snap peas. Toss, flip, or just use a wooden spoon to coat vegetables and prevent scorching. Add the tamari and 2 tablespoons water. Finally, add the snap peas for 1 minute. Garnish with fresh cilantro, and serve chicken breasts on the side.