Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

Foul Salt n' Vinegar Hard Salt n' Vinegar Hard Foul Kiwi Green Smoothie Kiwi Green Smoothie
Boiled Eggs Boiled Eggs
Breakfast

Cucumber Slices Cucumber Slices

Cucumber Hummus Bites Grapes Cantaloupe Grapes Cantaloupe Cucumber Hummus Bites
Snack 1

Egyptian Lentil Soup with Falafel Stuffed Peppers Shrimp Fried Cauliflower Grilled Bruschetta Heba's Healthy Fata Cleaned Up Chicken
Caramelized Onions Rice Chicken Salad
Lunch

Tomato & Eggplant Mixed Greens with Lemon Egyptian Lentil Soup with
Casserole & Olive Oil Caramelized Onions

Double Chocolate Mint Double Chocolate Mint Peanut Butter Banana Warm Apples with Warm Apples with Peanut Butter Banana
Energy Balls copy Energy Balls copy Oatmeal Bake Cinnamon Cinnamon Oatmeal Bake
Snack 2

Orange Immunity Booster Orange Immunity Booster Orange Immunity Booster Turmeric Lemonade Turmeric Lemonade Turmeric Lemonade
Smoothie Smoothie Smoothie
Snack 3
Grocery List
71 items

Fruits Vegetables Bread, Fish, Meat & Cheese

2 Apple 2 1/2 cups Baby Spinach 6 ozs Chicken Breast

6 1/2 Banana 2/3 cup Basil Leaves 1/2 cup Hummus

1 Cantaloupe 1 1/4 cups Cauliflower Rice 4 ozs Shrimp

2 1/8 cups Grapes 1 stalk Celery

2 Kiwi 6 Cucumber Condiments & Oils

2 1/16 Lemon 2 Eggplant 2 tbsps Apple Cider Vinegar
3 Navel Orange
1 tbsp Fresh Dill 3/4 tsp Balsamic Vinegar
2 tbsps Garlic 1 1/2 tbsps Coconut Oil
Breakfast
1 3/4 Garlic 1 1/2 tsps Dijon Mustard

3/4 cup All Natural Peanut Butter 2 1/4 tsps Ginger 1/2 cup Extra Virgin Olive Oil

1/2 cup Maple Syrup 1 stalk Green Onion 1 cup Lemon Juice
1 cup Kale Leaves 1 tbsp Soy Sauce
Seeds, Nuts & Spices 2 cups Mixed Greens 1 tbsp Tahini
1 1/8 cups Parsley
1 cup Almonds
1 Red Bell Pepper Cold
1 tsp Black Pepper
2 tbsps Red Onion
1/4 cup Cashews 5 Egg
2 3/4 Tomato
1/3 cup Chia Seeds 1 cup Plain Greek Yogurt
2/3 Yellow Onion
1 1/8 tsps Chili Powder 5 1/8 cups Unsweetened Almond Milk

1 1/3 tsps Cinnamon

Boxed & Canned
1 1/3 tsps Cumin
Other
1 tbsp Curry Powder 1 1/2 cups Chickpeas
4 Ice Cubes
1/4 tsp Garlic Powder 3 cups Crushed Tomatoes
8 1/16 cups Water
1 1/2 tbsps Ground Flax Seed 1/2 cup Dry Red Lentils

1/4 tsp Onion Powder 1 cup Fava Beans

1 tbsp Oregano 1 cup Lentils

2 1/3 tsps Sea Salt 1/2 cup Quinoa

0 Sea Salt & Black Pepper

Baking
1 1/3 tbsps Slivered Almonds
(optional)
2 1/2 tsps Almond Flour
1 1/4 tsps Turmeric
or Oat flour

1/4 cup Cacao

Powder

4 cups Oats

1 tsp Peppermint Extract

(optional)

1 cup Pitted Dates

1 1/2 cups Pureed Pumpkin

(optional)
Foul
7 ingredients · 20 minutes · 1 serving

Directions Ingredients

1. If using dried beans, pre-soak the fava beans the night before. If using canned beans, 1/2 cup Fava Beans
drain the liquid from cans, add water to rinse away the salty canning liquid, and drain.
1 tbsp Garlic (fresh minced)
Repeat this twice. The more times you perform this step, the more salt you wash out
from the can. In a 1 liter pot over medium-low heat, add the fava beans and water to 1/2 cup Lemon Juice
cover the fava beans. Simmer for 10 minutes if using canned beans. If you chose to pre-
1/2 cup Parsley
soak the fava beans the night before, you will need to bring the pot to the boil for 1 hour.
Pour bean mixture into a large bowl, and add garlic, and lemon juice. Stir and smash half 1 Tomato (diced)
of beans with the back of a wooden spoon and leave about half of the beans whole to 1/2 tsp Cumin
add texture. Sprinkle cumin over beans, and evenly distribute parsley and tomatoes top.
Drizzle with 1-2 teaspoons extra-virgin olive oil. 1 1/2 tbsps Extra Virgin Olive Oil
Salt n' Vinegar Hard Boiled Eggs
3 ingredients · 35 minutes · 1 serving

Directions Ingredients

1. Bring a large pot of water to a boil. Gently place eggs into the boiling water and turn the 2 Egg
heat down to medium high. Set your timer for 14 minutes.
1/4 tsp Sea Salt (divided)
2. After 14 minutes, use a spoon to lift the eggs out of the water. Place on a plate and let
1 tbsp Apple Cider Vinegar (divided)
cool for at least 20 minutes.
3. When ready to eat, peel the eggs and cut them into halves or quarters. Season with sea
salt and drizzle with apple cider vinegar. Enjoy!
Cucumber Slices
1 ingredient · 5 minutes · 1 serving

Directions Ingredients

1. Slice the cucumber and enjoy! 2-3 Cucumber

Notes

Storage
Cucumber can keep up to one week in the fridge if stored in water.
Kiwi Green Smoothie
6 ingredients · 5 minutes · 1 serving

Directions Ingredients

1. Combine all ingredients together in a blender and blend very well until smooth. Pour into 1 Kiwi (small, peeled)
glasses and enjoy!
1 Banana (frozen)

Notes 1 tbsp Chia Seeds

1 1/4 cups Baby Spinach
No Chia Seeds
Use flax seed instead. 1 cup Water

2 Ice Cubes
Cucumber Hummus Bites
3 ingredients · 10 minutes · 1 serving

Directions Ingredients

1. Slice cucumber into 1/4-inch thick rounds. 1/4 Cucumber (large)

2. Top each round with 1 to 2 teaspoons of hummus and a pinch of black pepper. Serve 1/4 cup Hummus
immediately. Enjoy!
1/8 tsp Black Pepper

Notes

More Flavour
Top each cucumber hummus bite with a pitted olive, chopped roasted red pepper, some
roasted garlic or spicy red pepper flakes.
Grapes
1 ingredient · 2 minutes · 1 serving

Directions Ingredients

1. Wash grapes, divide into bowls and enjoy! 1 cup Grapes

Cantaloupe
1 ingredient · 5 minutes · 1 serving

Directions Ingredients

1. Divide into bowls and enjoy! 1/2 Cantaloupe (chopped and cubed)

Notes

No cantaloupe?
Have melons, watermelon,
apple or pineapple instead
Egyptian Lentil Soup with Caramelized Onions
7 ingredients · 30 minutes · 1 serving

Directions Ingredients

1. In a large pot, heat the water over high heat while you prepare the remaining ingredients. 3/4 cup Water
2. Add the lentils, 2/3 of the onion, garlic, cumin and salt. Simmer for 20 minutes. 1/4 cup Dry Red Lentils (rinsed)
3. Meanwhile, prepare a separate pan over medium-high heat with a bit of water. Add the 1/3 Yellow Onion (medium, peeled and sliced,
remaining onions and cook until soft and golden brown, about 15 to 20 minutes. Stir divided)
frequently and add more water as needed. Set aside.
1/3 Garlic (cloves, minced)
4. Add lemon juice to the soup and adjust the salt to your preference. Use a handheld
1/4 tsp Cumin
blender to puree the soup until it reaches a smooth consistency.
1/4 tsp Sea Salt
5. Divide into bowls and top with the caramelized onions. Enjoy!
1/4 Lemon (juiced)

Notes

More Toppings
Garnish the soup with yogurt, parsley, cilantro, slivered almonds, crushed pistachios,
pomegranate seeds or red pepper flakes.
No Lemon Juice
Use apple cider vinegar instead.

Serving Size
One serving is equal to approximately one cup of soup.
Storage
Refrigerate in an airtight container for up to 5 to 7 days. Freeze for longer.
Tomato & Eggplant Casserole
11 ingredients · 1 hour · 4 servings

Directions Ingredients

1. Preheat oven to 450 degrees F. 3 cups Crushed Tomatoes

2. In a large bowl, mix together the crushed tomatoes, lentils, water, olive oil, basil, 1 cup Lentils (cooked, drained and rinsed)
oregano, garlic powder, onion powder, salt, pepper. Stir well to mix, then transfer into
1/4 cup Water
the casserole dish. Line the top with a layer of eggplant rounds. Bake in the oven for 40
to 45 minutes. The eggplant should be roasted and golden brown (if it starts to burn, set 2 tbsps Extra Virgin Olive Oil
a piece of foil on top).
1/2 cup Basil Leaves (chopped)
3. Remove from oven and let cool for 5 minutes before serving. Enjoy!
1 tbsp Oregano
1/4 tsp Garlic Powder
Notes
1/4 tsp Onion Powder

Serve it With 1 tsp Sea Salt

Arugula tossed in olive oil and lemon juice. 1/2 tsp Black Pepper
Likes it Spicy 2 Eggplant (large, sliced into 1/2 inch thick rounds)
Garnish with red chili flakes.
Meat Lover
Swap out the lentils for cooked ground meat.
No Eggplant
Use tomatoes or zucchini sliced into rounds to cover the top instead.
Falafel Stuffed Peppers
15 ingredients · 1 hour 10 minutes · 1 serving

Directions Ingredients

1. Preheat oven to 400ºF (204ºC). 1/4 cup Cashews

2. Combine cashews, chickpeas, garlic, almond flour, basil, parsley, olive oil, sea salt and 1/2 cup Chickpeas (cooked, drained and rinsed)
black pepper together in a food processor. Blend until you achieve a smooth
1/2 Garlic (cloves, minced)
consistency.
1 1/2 tsps Almond Flour or Oat Flour (optional)
3. Slice bell peppers in half and carve out the seeds. Fill each half evenly with the falafel
mixture. Place on a baking sheet lined with parchment paper. Bake in the oven for 50 2 tbsps Basil Leaves (chopped)
minutes.
2 tbsps Parsley (chopped)
4. Meanwhile, create your tahini dill sauce by combining tahini, almond milk, lemon juice,
2 1/4 tsps Extra Virgin Olive Oil
dill and water in the food processor. Pulse until smooth. Transfer into a jar and set aside.
1/4 tsp Sea Salt
5. Remove peppers from the oven. Let cool for 5 minutes then drizzle with tahini dill sauce.
Enjoy! 1/8 tsp Black Pepper
1/2 Red Bell Pepper
1 tbsp Tahini
1 1/2 tsps Unsweetened Almond Milk

1/4 Lemon (juiced)

1 tbsp Fresh Dill

1 1/2 tsps Water

Shrimp Fried Cauliflower Rice
8 ingredients · 20 minutes · 1 serving

Directions Ingredients

1. Season the shrimp with the chili powder and heat a skillet over medium heat. Add half of 2 tbsp Extra Virgin Olive Oil
the oil and cook the shrimp for about 3 minutes per side. Remove and set aside.
4 ozs Shrimp (peeled, deveined)
2. In the same pan, add the eggs and scramble. Once cooked, remove and set aside.
1/8 tsp Chili Powder
3. Add the remaining oil to the pan and cook the cauliflower rice and red pepper over
medium heat. Let it cook undisturbed for 3 to 4 minutes, allowing the cauliflower rice 1 1/2 tsps Coconut Oil (divided)
to get crispy. Then stir and cook for 5 more minutes. Add the soy sauce and stir. 1 Egg
4. Add the shrimp and egg back to the pan and stir. Top with the green onion, serve and 1 1/4 cups Cauliflower Rice
enjoy!
1/2 Red Bell Pepper (diced)
1 tbsp Soy Sauce
Notes
1 stalk Green Onion (sliced)
Leftovers
Refrigerate in an airtight container for up to three days.
More Flavor
Season with toasted sesame oil, lime juice, hot sauce and/or chili flakes.
Additional Toppings
Add additional vegetables such as peas or carrots.
Make it Vegan
Use edamame, chickpeas, or lentils or tofu instead of egg and shrimp.
Grilled Bruschetta Chicken
8 ingredients · 30 minutes · 1 serving

Directions Ingredients

1. Preheat the grill to medium heat. Add the chicken breasts, season with sea salt and 4 ozs Chicken Breast
black pepper, and cook for about 10 to 15 minutes per side, or until cooked through.
Sea Salt & Black Pepper (to taste)
2. In a small bowl, combine the tomatoes, red onion, garlic, basil, olive oil, and balsamic
3/4 Tomato (medium, diced)
vinegar. Season with sea salt and black pepper to taste.
2 tbsps Red Onion (finely diced)
3. To serve, top the chicken breasts with the bruschetta mix. Enjoy!
1/2 Garlic (cloves, minced)

Notes 1 tbsp Basil Leaves (chopped)

3/4 tsp Extra Virgin Olive Oil
Serve it With 3/4 tsp Balsamic Vinegar
Serve with grilled or roasted vegetables, quinoa or your favorite leafy green.
No Grill
Bake the chicken breasts in the oven at 350ºF (177ºC) for 30 minutes.
Mixed Greens with Lemon & Olive Oil
3 ingredients · 5 minutes · 1 serving

Directions Ingredients

1. Add all ingredients to a bowl and toss well. Divide into bowls and enjoy! 2 cups Mixed Greens
1 tbsp Extra Virgin Olive Oil
Notes 1/4 Lemon (juiced)

On-the-Go
Keep dressing in a separate container on the side. Add just before serving.
No Mixed Greens
Use spinach, kale or romaine instead.
Heba's Healthy Fata
7 ingredients · 30 minutes · 1 serving

Directions Ingredients

1. 1. Place quinoa and water in a saucepan and bring to a boil. Turn down to simmer and 1/2 cup Quinoa
cover. Let simmer for 20 minutes. Remove from heat, stir with fork and set aside. 2.
1 cup Water
Drain chickpeas and soak for easier digestion. If they are dried chickpeas, soak
overnight. In a large skillet, heat olive oil over medium heat. Add Ch i c k p e a s a n d s 1 cup Chickpeas
p i c e s an d st i r u n t i l ch i ck p eas ar e cr u n ch y Stir for 8 minutes and add more
1 tbsp Curry Powder
spices to give more flavour 3. Add garlic and Pepper (1- 2 cloves minced) to yogurt to
give it more tomeya flavor (Optional) 4. Spoon Quinoa then yogurt then top with 1 tsp Chili Powder
chickpeas and Enjoy! 2 tbsp Plain Greek Yogurt
1 tbsp Extra Virgin Olive Oil
Cleaned Up Chicken Salad
9 ingredients · 30 minutes · 1 serving

Directions Ingredients

1. Shred your oven baked chicken breasts using a cheese grater and place in bowl. Then 2 ozs Chicken Breast (baked)
add celery, grapes, slivered almonds and kale to bowl.
1 stalk Celery (diced)
2. In a separate small bowl, combine mustard, lemon juice and olive oil. Stir well.
2 tbsps Grapes (halved)
3. Add dressing to the bowl with chicken and toss well to coat. Season with salt and
1 cup Kale Leaves (finely sliced into ribbons)
pepper. Enjoy!
1 1/3 tbsps Slivered Almonds (optional)
1 1/2 tsps Dijon Mustard
1 1/2 tsps Extra Virgin Olive Oil
1/8 Lemon (juiced)
Notes Sea Salt & Black Pepper (to taste)

No Kale
Use any kind of greens instead
Double Chocolate Mint Energy Balls copy
6 ingredients · 15 minutes · 6 servings

Directions Ingredients

1. Add the dates, almonds, cacao powder, sea salt and peppermint extract to the bowl of a 1/2 cup Pitted Dates
food processor. While the food processor is running stream in the water. Run the food
1/2 cup Almonds (raw)
processor until the date mixture forms a ball.
2 tbsps Cacao Powder
2. Form the mixture into small balls with your hands and enjoy!
1/8 tsp Sea Salt

Notes 1/2 tsp Peppermint Extract (optional)

1 tbsp Water
No Almonds
Use raw cashews instead.
Serving Size
One serving is equal to two balls.
Storage
Store in the fridge up to five days, or in the freezer for up to three months.
Peanut Butter Banana Oatmeal Bake
6 ingredients · 40 minutes · 4 servings

Directions Ingredients

1. Preheat oven to 375ºF (191ºC). Line a square or loaf pan with parchment paper, or 2 Banana (divided)
grease it with your choice of oil.
2 cups Oats (quick or traditional)
2. Cut half of your bananas into slices, and mash the remaining half with the back of a fork.
2 cups Unsweetened Almond Milk
3. In a mixing bowl, combine the oats, milk, maple syrup, chia, mashed bananas, and 2/3 of
2 tbsps Maple Syrup
the peanut butter.
4. Transfer the mixture to your pan. Top with banana slices and drizzle the remaining 2 tbsps Chia Seeds
peanut butter over top. Bake for 35 minutes and let cool slightly before serving. Enjoy! 1/3 cup All Natural Peanut Butter (divided)

Notes

Leftovers
Refrigerate in an airtight container up to 3 to 5 days.
No Peanut Butter
Use sunflower seed, almond, cashew or hazelnut butter instead.
No Maple Syrup
Use honey, dates, stevia or extra banana instead.

No Almond Milk
Use cashew milk or regular milk.
More Fibre
Add ground flax seed.
Warm Apples with Cinnamon
3 ingredients · 10 minutes · 1 serving

Directions Ingredients

1. In a pan, melt coconut oil over medium heat. 1 1/2 tsps Coconut Oil
2. Add apple slices and sauté until soft, about 5 to 8 minutes. 1 Apple (cored and sliced)

3. Sprinkle cinnamon over top and stir to coat evenly. 1/2 tsp Cinnamon
4. Divide into bowls and enjoy!

Notes

No Apples
Use pears.
Orange Immunity Booster Smoothie
9 ingredients · 10 minutes · 1 serving

Directions Ingredients

1. Throw all ingredients into your blender and blend very well until creamy. Pour into 1/2 cup Pureed Pumpkin (optional)
glasses and enjoy!
1/2 Banana (frozen)
1/4 tsp Turmeric
Notes
1/8 tsp Cinnamon
3/4 tsp Ginger
No Maple Syrup
Sweeten with raw honey or soaked dates instead. 1 1/2 tsps Ground Flax Seed
1/3 cup Unsweetened Almond Milk
1 Navel Orange (peeled and sectioned)
1 1/2 tsps Maple Syrup
Turmeric Lemonade
4 ingredients · 5 minutes · 1 serving

Directions Ingredients

1. Add all ingredients to a pitcher and stir well until combined. Pour into a glass over ice 1/3 Lemon (juiced)
and enjoy!
1/8 tsp Turmeric

1 tsp Maple Syrup

Notes
1 cup Water

No Maple Syrup
Use honey instead.
Serving Size
One serving is equal to approximately 1 cup.
Likes it Fizzy
Use sparkling water instead of regular water.