21 DAY
MEAL PLAN
Real Food Our Clients Have Used to
Lose 10 - 15 Pounds in Just 3 - Weeks !
11 EASY TO
FOLLOW FAMILY
FRIENDLY RECIPES
EXCLUSIVE
RECIPES!
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recipes .
21 Day Kick-Start Meal Plan
 Make sure not to eat too many “bready-type” carbs in one day!
IE:
Wraps, bread, pasta, rice, crackers, pretzels; anything “squishy”
Meal 1 Three Choices
 Hippie Smoothie (recipe A)
 Heavenly Hash (recipe B)
 Apple Oatmeal Muffins & Eggs (recipe C)
……………Drink at least 16 oz. water in between Meal #1 & Meal #2.…………4 HOURS LATER
Meal 2 Two Choices
 Totally Tasty Tuna Pocket & Fresh Veggies (recipe D)
 Mexican Chicken Soup & Tortilla Chips (recipe E)
……………Drink at least 16 oz. water in between Meal #2 & Meal #3.…………4 HOURS LATER
Meal 3 Three Choices
① Grown-up Popcorn with your favorite Jerky (recipe F)
② Balsamic Steak & Colorful Salad (recipe G)
③ Creamy Dijon Chicken Breasts & Dijon Broccoli(recipes H,I)
……………Drink at least 16 oz. water in between Meal #3 & Meal #4.…………4 HOURS LATER
Meal 4 Three Choices
① Shrimp Bounty Bowl (recipe J)
② Slow Cooker Pork & Apples w/ a Small Dinner Salad
③ Spaghetti Squash & Bean Tacos (recipe M)
(recipes K, L)
…………………………………Drink at least 8 oz. water and go to bed!.…………..……..…No More eating!
Menu Notes:
Breakfast: You cannot taste the leaves, dude! You can prep some of the ingredients for more than one meal.
Perfect portions everytime! Make these ahead and enjoy all week long. Just add the eggs 
Lunch: Grown up Tuna! Eat the veggies too please. For sure a new favorite soup! You can omit the chips if you want.
Snack: Homemade = easy & clean! So much flavor & so good!
Dinner:A family favorite for sure. Broccoli isn’t a great warm up. Bountiful!Such an easy meal to have ready to
go after a long day.Meatless CAN taste great and satisfy you!
Balanced Habits 2016 All Rights Reserved
Grocery List
*Recipes are broken-down as an “A”, “B”, “C”…etc,
making it easier to shop for those recipe items.
Only buy what you will be making!
This is your STOCK UP week! You’ll be set for the next 4 weeks and beyondRead the recipe to get the specific amount to purchase.
It’s up to you to increase or decrease the recipes to meet your particular needs.
PROTEINS
PRODUCE
BREADS/GRAINS
Vanilla Pro Powder A
12 oz. can Albacore in H2O D
Rotisserie Chick. see E
Protein w/F-see
NY Strip Steaks G
Thin Sliced Bone/Skinless
Chicken Breasts H
Deveined Shrimp J
Pork Tenderloin K
Banana A
Baby Spinach ?A, ?B
Kale ?A, ?B
Spring Mix Lettuce L
Lettuce choice see G
Herbs see F & H
Thyme I
Cilantro M
Fennel D
Chives D
Scallions K
Old Fashioned Oats C
Wheat Pitas D
Wild Rice E
Brown Rice J
Barley ?K
Bulger ?K
Popcorn Kernels F
6” Corn tortillas M
Baked Tort. Chips E
FATS
Flax Seed Meal A
Chia Seeds A
Canola Spray B
OO Spray F
EVOO F, G, H, I, K, L
Canola Oil J
Pine Nuts I
OO Mayonnaise D
ABBREVIATION KEY:
MISC
Green Onions J, ?L
Yellow Onion H
Sweet Onion B, M
Purple Onion *L
Shallots G, I, ?L
Spaghetti Squash M
Broccoli Florets I
DAIRY
XL Eggs ?B, C, J
Egg Beaters ?B
Unsalted Butter G, H
Organic ½ & ½ H
NFPGY D
LFPGY H
Sharp Cheddar Cheese B
Fresh Grated Parmesan F
Choice Cheese see M
SEASONINGS
US Van-Almond Milk A, C
Kosher Salt B,G,H,J,K,L,M
Bacon Bits *B
Blk. Pepper B, H, L
Dijon Mustard ?D, G, H, I, L
White Pepper K
Wasabi Mustard ?D
Mixed Whole Peppercorns G
Cream Horseradish ?D
Baking Powder C
Worcestershire Sauce D
Salt C
Zucchini J
Parsnip K
Whole Carrots K, L
Red Bell Pepper J
Veggies w/D & G see
Avocado M
Lemons I
Limes M
Choice Apple see C
Green Apple K
LS Chicken Broth E, K
Cinnamon C
LS Beef Broth G
Ground Ginger ?C
LS Chicken Stock H
Cardamom ?C
Balsamic Vinegar G, L
Ground Cumin E
White Wine Vinegar ?H
Allspice K
Dry White Wine ?H
Ground Coriander M
Apple Cider Vinegar K
Chili Powder E, M
LS Soy Sauce J
Dried Thyme K
Jar Minced Garlic J
Pack LS Taco Seasoning E
Hot Sauce *M
WWW Flour C
14 oz. can Diced Tom. w/ Grn Chiles E
Sweetener Packets *L
14 oz. can Tomato Sauce E
2 x 14 oz. cans Grn Chile Enchilada Sauce E
Cans Black Beans E, M
15 oz. can Great Northern Beans K
14 oz. can Corn Kernels E
Toasted Sesame Seeds J
Bag Frozen Peas J
Bag Frozen Shelled Edamame K
*OO = Olive Oil / *EVOO= Extra Virgin Olive Oil /*OO Mayo = Olive Oil Mayo/
*CO Mayo = Canola Oil Mayo /*NAS = No Added Sugar/*US = Unsweetened
*LS = Low Sodium / *FF = Fat Free / *LF = Low-Fat /*NF = Non-Fat
*LC = Low Carb / *WW Flour = Whole Wheat Flour/*NFPGY = Non Fat Plain Greek Yogurt
*NFPY = Non Fat Plain Yogurt/*NFVGY = Non Fat Vanilla Greek Yogurt
*LFPGY = Low Fat Plain Greek Yogurt/*LFPY = Low Fat Plain Yogurt
*WWW Flour = Whole Wheat White Flour / ? = choice of products
* = Optional ingredient / Purple Onion = Red Onion /Bell Pepper = Capsicum
Balanced Habits 2016 All Rights Reserved
Balanced Habits 2016 All Rights Reserved
Shaklee
Hippie Smoothie
Ingredients:
Vanilla Life Energizing Shake
Unsweetened Vanilla-Almond Milk
Flax Seed Meal
Ripe Banana
Baby Spinach or Kale Leaves
Ice
*optional packet Splenda, Stevia,
Truvia….
Directions:
Put your suggested portion
amounts in a blender. The amount
of ice you use is up to you.
Start with a bit and add-
*Shaklee Shake Powder
NOT on the grocery list
Men portion:
2 scoops powder
3/4 - 1 cup almond milk + ice
1 Tbsp. flax seed meal
4” banana
1/2 cup (4 oz.) spinach or kale
*1 + packet sweetener
Women portion:
1 1/2 scoop powder
3/4 cup almond milk + ice
1/2 Tbsp. flax seed meal
3” banana
1/2 cup (3 oz.) spinach or kale
*1 packet sweetener
Recipe A
Balanced Habits 2016 All Rights Reserved
Heavenly Hash
Ingredients:
XL Eggs or Egg Beaters or Egg Whites
Sweet Onion, finely diced
Yams, skin on, small cubes
Baby Spinach or Kale Leaves
Kosher Salt & Black Pepper
Sharp Cheddar Cheese, shredded
*optional, Bacon Bits
Canola Oil Cooking Spray
Directions:
Step 1: Crack individual portion of
eggs into a small dish; beat with a
fork and set aside.
Step2: Prepare yams and onions as
directed. Prepare more for tomorrow?
Step 3: Spray a small skillet well
with canola oil. Start by sautéing the
onion and yams together. Sauté until
the onions are translucent and the
yam is tender; about 4 – 5 minutes.
Add spinach. Spray it lightly with
canola. Continue to sauté hash for
about 2 more minutes. When spinach
leaves have wilted, pour egg mixture
over top. Sprinkle kosher salt and
pepper and gently combine the hash
mixture.
Step 4: Let cook until egg is nearly
set. Sprinkle cheese and optional
bacon bits over top. You can either
finish the hash this way or you can
toss it like a pancake. Either way, this
process will take about 2 minutes;
depending on your portion and skillet
size.
*Notes:
For the bacon bits, you can buy them
in a bag or make them yourself and
store them in your refrigerator until
you wish to use them. Turkey bacon
makes nice bacon bits if you make it
rather crispy.
1/4 cup Egg Beaters = 1 whole egg
2 Egg Whites = 1 whole egg
1/4 cup Pasteurized Egg Whites
= 1 whole egg
Women Portion:
2 Tbsp. diced onion
3/4 cup small cubed yams
1 cup spinach leaves
 finger pinch kosher salt & pepper
1/2 Tbsp. bacon bits
1 whole egg
3 egg whites
1/2 oz. shredded cheese
Men Portion:
1/4 cup diced onion
1 cup small cubed yams
1 cup spinach leaves
 finger pinch kosher salt & pepper
1 Tbsp. bacon bits
1 whole egg
4 egg whites
1 oz. shredded cheese
Balanced Habits 2016 All Rights Reserved
Recipe B
Apple Oatmeal Muffins
& Eggs made any way
Ingredients:
1 cup White Whole Wheat Flour
1 cup Old Fashioned Oats; divided
-make coarse oat flour with 3/4 cup
oats in a blender or mini food processor
2 tsp. Baking Powder
1 tsp. Ground Cinnamon
1/2 tsp. Salt
1/4 tsp. Cardamom or
1/2 tsp. Ground Ginger
1 XL Whole Egg
1 cup Unsweetened Vanilla Almond Milk
1 cup Honeycrisp, or Jazz Apple; roughly
peeled, cored, diced (a little skin is ok)
-type of apple isn’t that important 
+ 1/4 cup more oats to sprinkle on top
before baking
Directions: Pre heat oven to 400 F
Spray or line a 12 cup muffin tin with
canola or paper cups.
Step 1: Mix first 6 dry ingredients (oats
and oat flour = 1 ingredients) in a
medium sized bowl until combined.
Make a well in the center.
Step 2: In another small bowl, whisk
egg and almond milk together.
Step 3: Pour egg mixture into center of
the dry mixture well. Stir until just
moistened. Fold in apples.
1/4 cup Egg Beaters = 1 whole
egg
2 Egg Whites = 1 whole egg
1/4 cup Pasteurized Egg Whites
= 1 whole egg
Full MealPortions:
Add eggs to make this a
complete meal 
Women portion:
1/3 cup batter muffin
1 whole egg
3 egg whites
1/2 oz. shredded cheese
Men portion:
(2x) 2u portion muffins
1 whole egg
4 egg whites
1 oz. shredded cheese
Step 4: Using a measuring cup or
scooper, scoop muffin batter into
prepared muffin tins. Sprinkle each with
a pinch of oats. Place into center of pre
heated oven and bake for about 15 – 20
minutes. Insert a toothpick into the
center of a muffin at 15 minutes; when it
comes out dry, remove from oven to a
waiting wire rack. After 5 minutes
remove from muffin tins to completely
cool before storing. Refrigerate.
Balanced Habits 2016 All Rights Reserved
Recipe C
Totally Tasty Tuna
Pocket
-with fresh veggies-
Ingredients:
12 oz. can Albacore Tuna in water,
*rinsed and flaked
1/4 cup NFPGY
(Non-Fat Plain Greek Yogurt)
3 Tbsp. Olive Oil Mayonnaise
1 Tbsp. Dijon Mustard
or same Wasabi Mustard
or same Creamed Horseradish
3 tsp. Chives, diced fine
3/4 cup Fennel, diced small
Dashes Worcestershire Sauce
Wheat Pita Pocket
Sandwich size Zip-loc with fresh
Veggies that you enjoy.
Think “color!”
Full Meal Portions:
Women Portions:
Heaping 1/2 cup tuna salad
1/2 wheat pita pocket
1/2 full zip loc fresh veggies
Men Portions:
3/4 cup tuna salad
3/4 wheat pita pocket
3/4 full zip loc fresh veggies
Ideas:
Bell Peppers
Cherry Tomatoes
Cucumber
Jicama
Celery
Carrots
Green Beans
*Note:
To properly rinse tuna, put it into a
colander and run cold water through
it. Press all the water out with your
hands. Using your hands, “flake”
the tuna to take the chunks out of
it. 
Balanced Habits 2016 All Rights Reserved
Recipe D
Mexican Chicken Soup
Yields: A BIG pot of soup!
-can be frozen for another timeIngredients:
2 small or 1 large Rotisserie Chicken,
skinned and all meat removed from
the bones; about 4 cups meat
32 oz. LS Chicken Broth
1/2 cup cold water
14 oz. can Diced Tomatoes w/ Green
Chiles
14 oz. can Tomato Sauce
14 oz. can Corn Kernels, rinsed
14 oz. can Black Beans, rinsed
2 - 14 oz. cans Green Chile Enchilada
Sauce
1 packet Low Sodium Taco Seasoning
1 Tbsp. Ground Cumin
1 tsp. Chili Powder
3/4 cup Wild Rice
+Baked Tortilla Chips
Directions:
Step 1: Add all ingredients to a
Crock Pot or Slow Cooker.
Cook on LOW for 8 hours.
Full Meal Portion:
Women Portion:
1 1/2 cup soup
7 baked tortilla chips
Men Portion:
2 cups soup
9 baked tortilla chips
*If you like your soup extra spicy,
add Tapatio or other brand hot sauce
to your own bowl when enjoying.
Recipe E
Balanced Habits 2016 All Rights Reserved
Grown Up Popcorn
-adapted from Clean Eating Magazine April 2014
-You can make your own popcorn
using this recipe (ideal), but if not,
please buy an air-popped type that
doesn’t have any added sugars or too
much sodium. Shoot for no more
than 70 mg. sodium per cup popcorn.
Ingredients:
3 Tbsp. EVOO
1/3 cup Popcorn Kernels, divided
2 x  finger pinches Kosher Salt,
divided
Olive Oil Cooking Spray, divided
4 Tbsp. Freshly Grated Parmesan
Cheese, divided
Chopped Fresh Herbs
Ideas: Chives, Basil, Thyme,
Tarragon, Sage, Cilantro, Italian
Parsley
Remember to add your protein to
the popcorn!
Jerky is a suggestion.
You can use Turkey, Beef, Buffalo,
Salmon or Ahi Jerky. Not Teriyaki
though.
The fat is included with the popcorn
Directions: -your pan needs a lid
Step 1: In a large sauté pan, heat EVOO
on med-high heat, swirling to coat. Add
3 kernels and 1 pinch salt; cook with a
lid slightly ajar until the 3 kernels pop.
Step 2: Remove pan from heat and
immediately add remaining kernels.
Cover with lid. Swirl kernels around pan
into a single layer. Keep pan off heat
for 30 seconds; return to heat with lid
slightly ajar again. Gently shake pan
side-to-side until popping becomes less
frequent. Remove from heat and
immediately transfer to a large bowl.
Women Portion:
3 cups popcorn (27 g. TOTAL Carbs)
1.5 oz. jerky (21 g. Protein)
Men Portion:
4 cups popcorn (36 g. TOTAL Carbs)
2 oz. jerky (28 g. Protein)
Step 3: Mist popcorn with Olive Oil
spray. Add 2 Tbsp. Parmesan and
herbs; toss to combine. Repeat this
process with remaining ingredients;
topping with remaining pinch salt.
Balanced Habits 2016 All Rights Reserved
Recipe F
Balsamic Steak
& Colorful Salad
-increase or decrease as desired
Ingredients:
16 oz. NY Strip Steaks, about 1” thick,
trimmed
 finger pinch Kosher Salt
2 Tbsp. Cracked Mixed Peppercorns,
roughly ground
1 Tbsp. EVOO
Directions:
Step 1: Heat a Cast Iron or Heavy
Skillet over high heat. Pat steaks dry
with paper towels. Sprinkle evenly with
salt. Press cracked peppercorn onto
both sides of steaks. Add EVOO to pan;
swirl to coat. Add steaks to hot skillet
and cook 3 minutes per side, or until
desired degree of doneness. Remove
steaks from skillet; let stand for 5
minutes. Cut the big steak into smaller
steaks into your total allotted amount to
add to your salad.
Weigh your serving after cooking
Women portion:
Colorful Salad
3 cups Any Lettuce + 1/3 cup of any FOUR of
the following vegetable ideas:
Bell Peppers, Tomatoes, Cucumbers, Carrots,
Jicama, Mushrooms, Celery, Onions, Green
Beans, Peas, Beats, Radishes, Sprouts of any
kind + 3 oz. prepared steak
Women portion:
Dijon & Balsamic Dressing
1 1/2 tsp. EVOO+ 3/4 tsp. Dijon Mustard +
Up to 1 ½ Tbsp. Balsamic Vinegar
Cracked black pepper to taste
*you can add 1 pack Splenda or Truvia to
make this more like a Honey Dijon
Men portion:
Colorful Salad
4 cups Any Lettuce + 1/3 cup of any FIVE of
the following vegetable ideas:
Bell Peppers, Tomatoes, Cucumbers, Carrots,
Jicama, Mushrooms, Celery, Onions, Green
Beans, Peas, Beats, Radishes, Sprouts of any
kind + 4 oz. prepared steak
Men portion
Dijon & Balsamic Dressing
2 tsp. EVOO+ 1 tsp. Dijon Mustard +
Up to 2 Tbsp. Balsamic Vinegar
Cracked black pepper to taste
*you can add 1 pack Splenda or Truvia to
make this more like a Honey Dijon
Recipe G
Creamy Dijon
Chicken Breasts
-Increase or decrease recipe as
desired
Ingredients:
8 - 4 oz. Thin Sliced Bone/Skin-Less
Chicken Breasts (about 2 lbs. total)
 finger pinch + more for later Kosher
Salt
 finger pinch Black Pepper
1 Tbsp. EVOO
1/2 Tbsp. Unsalted Butter
1/2 cup Yellow Onion, diced small
1/4 cup Dry White Wine or
1/8 cup White Wine Vinegar
1 cup Low-Sodium Chicken Stock
1 1/2 Tbsp. Dijon Mustard
1/8 cup Organic Half & Half
2 Tbsp. Plain Greek Yogurt
Some Fresh Herbs for flavor and
looks: Thyme, Tarragon, Rosemary
(at least two)
Directions:
Step 1: Place chicken breast flat on
a piece of parchment or wax paper
on the counter. Evenly sprinkle both
sides of breasts with kosher salt.
Step 2: Heat a large skilled over
med-high heat. Add oil then butter.
When butter is bubbly, add half of
chicken breasts. Cook until
browned, about 3 minutes. Flip and
cook second side 2 minutes.
Chicken will not be done. Remove
to a shallow baking dish. Repeat
process with remaining chicken
breasts.
and mixing in. Add wine, stock,
and one small  finger pinch kosher
salt AND same portion black pepper.
Simmer 1 minute.
Step 4: Whisk in Dijon and cook 1
minute. Add half & half and yogurt.
Whisk again. When it’s bubbling
reduce heat to low-med. Add
chicken back to the mixture with
any juices that developed. Simmer
about 2 minutes, or until chicken is
cooked all the way through. Stir in
chopped herbs.
FullMealPortion:
Recipe H + Recipe I
WomenPortion:
3oz.cookedchicken
2 cups prepared broccoli
Men Portion:
4 oz. cooked chicken
2 2/3 cups prepared
broccoli
Step 3: When chicken has cooked
it’s first round, add diced onion to
same skillet. Cook 1 minute;
scraping and browned bits from pan
Balanced Habits 2016 All Rights Reserved
Recipe H
Pine’n for Dijon
Broccoli
-increase or decrease recipe as
desired.
Ingredients:
12 oz. (5 cups raw) Broccoli Florets
1 Tbsp. Shallots, minced
2 Tbsp. EVOO
1 Tbsp. Fresh Lemon Juice
1 Tbsp. Dijon Mustard
2 tsp. Fresh Thyme, chopped
2 Tbsp. *Toasted Pine Nuts
Directions:
Step 1: Arrange broccoli in a
steamer. Steam covered, 3 - 4
minutes, or until crisp tender. It
should still be very green. Remove
and place broccoli in a large bowl.
Step 2: Combine the remaining
ingredients, thru thyme, in a small
dish and whisk. Pour over
broccoli. Add pine nuts and toss
coating the broccoli.
Full Meal Portion:
Recipe I + Recipe H
Women Portion:
3 oz. cooked chicken
2 cups prepared broccoli
Men Portion:
4 oz. cooked chicken
2 2/3 cups prepared
broccoli
This is so easy to make, I
suggest that you make only what
you will need each time.
*To toast Pine Nuts, place them in
a small sauté pan over medium
heat. Gently move them around
until they are golden and begin to
smell divine. The time depends on
the amount that you are doing at
once.
Don’t toast more than a
single layer in the skillet at one
time. They can be stored this way
for up to 3 weeks in an air-tight
container.
Balanced Habits 2016 All Rights Reserved
Recipe I
Shrimp Bounty Bowl
-Increase or decrease recipe as desired
Ingredients:
1 Tbsp. Canola Oil, divided
2 Whole XL Eggs, whisked
2 additional XL Egg Whites, whisked
with above whole eggs
1 Red Bell Pepper (Capsicum),
seeded, diced
1 large Zucchini, diced
1/2 cup Frozen Peas
2 tsp. Minced Garlic
1/2 lb. peeled, deveined
Shrimp
 finger pinch Kosher Salt
3 cups Prepared Brown Rice
1 Tbsp. Low Sodium Soy Sauce
1 Tbsp. Toasted Sesame Seeds
1 Tbsp. Diced Green Onions
Directions: Prepare rice according
to directions, omitting any salt or
fats if suggested on package.
Step 1: Add 1 tsp. of canola to a
skillet or wok over med-high heat.
Add whisked eggs and scramble for
about 1 minute. Remove to a
waiting plate lined with a paper
towel.
Step 2: Heat remaining 2 tsp.
canola. Add pepper and zucchini.
Cook for about 3 minutes, until
tender. Add frozen peas and garlic.
Cook 1 more minute. Add shrimp
and salt. Cook 3 more minutes; or
until shrimp are pink.
Step 3: Stir in scrambled egg, rice
and soy sauce. Sprinkle with toasted
sesame seeds and green onions
before serving.
Full Meal Portion:
Women Portion:
1 1/2 heaping cup of bounty bowl
With at least 3 oz. prepared shrimp
Men Portion:
2 cups of bounty bowl
With at least 4 oz. prepared shrimp
Balanced Habits 2016 All Rights Reserved
Recipe J
Slow Cooker
Pork & Apples
Ingredients:
2 lb. Pork Tenderloin, trimmed of
fat; cut into 1 1/2” cubes
1/2 tsp. Kosher Salt
3/4 tsp. White Pepper
2 Tbsp. EVOO, divided
2 Scallions, diced thin
1 whole Carrot, peeled, sliced into
thin rounds
1 whole Parsnip, peeled, sliced into
thin rounds
1 Large Green Apple, skin on, cored,
sliced thin
3/4 cup Frozen, Shelled Edamame
1 Tbsp. Dried Thyme Leaves
3/4 tsp. Allspice
15 oz. can Great Northern Beans,
drained, rinsed
2 1/2 cups Low Sodium Chicken
Broth
1/2 cup Cold Water
1 cup Apple Cider Vinegar
1 cup Barley or Bulger Wheat
Berries, rinsed
Directions: Use a Dutch oven or
Crock Pot
Step 1: Season pork With salt and
pepper in a bowl; toss. Heat 1
Tbsp. EVOO in Crock Pot or Dutch
oven on HIGH. Add pork pieces
and brown on all sides; about 6
minutes or so. Remove to a plate.
barley. Stir to combine.
Return pork to vessel.
Step 3: Cover Crock Pot or Dutch
oven. Cook on HIGH for 1 – 2
hours. If your liquid absorbs too
much, add more broth to desired
consistency. Enjoy!
Full Meal Portion:
Recipe K + Recipe L
Women Portion:
1 heaping cup pork stew
1 unit portion small salad
Men Portion:
1 1/2 cup pork stew
1 unit portion small salad
Step 2: In same vessel, add
remaining Tbsp. EVOO. Add
scallions, carrot and parsnip.
Sauté, stirring often until veggies
are tender; about 3 – 4 min. Add
apple, edamame and both spices.
Sauté for 5 more minutes. Stir in
beans, broth, water, vinegar and
Balanced Habits 2016 All Rights Reserved
Recipe K
Small Dinner Salad
with
Balsamic Dressing
Dressing Ingredients:
2 Tbsp. Balsamic Vinegar
2 Tbsp. EVOO
1 Tbsp. Minced Shallots or
Green Onions
1/2 tsp. Dijon Mustard
1/2 packet Splenda
or same Stevia or Truvia
 finger pinch Kosher Salt
 finger pinch Ground Black Pepper
Directions:
Place all ingredients into a medium
bowl or jar with a lid. Use a whisk or
shake to combine.
*OR you can use 1/2 Tbsp. Bernstein’s
OR Newman’s Own, similar flavor, per 1
unit portion dinner salad.
Salad Ingredients:
1 Family Size bag of Spring Mix or Field
of Greens
1 cup Carrot Ribbons
1/3 cup thinly sliced *Purple Onion.
Put lettuce into a serving bowl and
toss with dressing.
Notes:
If you are saving some salad for
another meal, do not pour dressing
over-top what you are reserving.
Save home-made dressing in a
small container with a lid for up to 1
week.
Full Meal Portion:
Recipe L + Recipe K
Women Portion:
1 heaping cup pork stew
1 unit portion small salad
Men Portion:
1 1/2 cup pork stew
1 unit portion small salad
*optional; you can exchange with any
other bright colored vegetables.
Recipe L
Balanced Habits 2016 All Rights Reserved
Spaghetti Squash
& Bean Tacos
Ingredients:
3 lb. Spaghetti Squash
2 Tbsp. Fresh Lime Juice
1 tsp. Lime Peel Zest (finely grated
peel)
1 Tbsp. Chili Powder
1/2 tsp. Ground Cumin
1/2 tsp. Ground Coriander
1/2 tsp. Kosher Salt
6” Corn Tortillas
15 oz. can Black Beans; drained,
rinsed
4 oz. Queso Fresco or Cotija, or Goat
cheese, crumbled
1/4 cup Sweet Onion, finely diced
1/4 cup Fresh Cilantro, finely diced
1 Avocado, sliced very thin slices
*Optional freebies:
Hot Sauce and Lime Wedges
Directions: Pre heat oven to 375F
Step 1: Cut squash length-wise.
Scoop out seeds. Roast cut side
down on a lined baking sheet in pre
heated oven for 30 - 35 minutes.
Step 2: Meanwhile, combine lime
juice and next 5 ingredients, through
salt in a small dish. When squash is
cooked; scoop flesh into a bowl with a
fork. Pour lime juice mixture over
“spaghetti” and gently toss.
Full Meal Portion:
Women Meal:
2 tortillas
2 Tbsp. beans
1 big “tong grab” spaghetti
squash mixture
3/4 oz. cheese
3 slices avocado
Men Meal:
2 tortillas
4 Tbsp. beans
2 “tong grabs” spaghetti
squash mixture
1 oz. cheese
4 slices avocado
Step 3: Slightly “blister” tortillas by
carefully constantly flipping them over
the smallest burner on your stove-top
until it is browned a bit. Transfer
tortilla to a plate. Top with your
portion beans, spaghetti squash and
cheese. Garnish with onion, cilantro,
avocado slices and your choice of
freebies. Enjoy!
Balanced Habits 2016 All Rights Reserved
Recipe M
WE COOK FOR YOU
OUR 21-DAY MEAL PLAN IS A GREAT KICKSTART TO
LOSE 10-15 LBS.
IF YOU ARE NOT THE COOKING TYPE
THEN LET US COOK FOR YOU.
go to phatburn.com & click food
Females order 2 unit meals
Males order 4 unit meals