Congratulations on taking your first step on the journey to a new you! Please take a little time to explore this guide and don’t forget to take the Health Quiz. After you complete you transformation in two week, take the quiz again and compare how you feel. You’ll receive daily e-mails from me to inspire you and keep you on track.
Below are delicious and easy, transformation-friendly recipes for those of you who love to cook. If you prefer healthy meals delivered in the Chicago area, check out our Facebook page for up-to-date delivery services. Embrace this journey and prepare to learn more about yourself as an eater. Remember, perfection is not the goal!
BREAKFASTS
OTHER BREAKFAST OPTIONS
Breakfast Scramble
Eggs Over Spinach & Mushrooms
Poached Eggs on Veggies
Scrambled Eggs & Greens
Vegtable Frittata
SALADS
Broccoli & Chickpea*
Cabbage Salad*
Celery Root & Carrot with Dijon Tarragon Dressing*
Grilled Chicken Salad
Colorful Kale*
Kale & Apple*
Kale with Citrus Vinaigrette*
Five Flavor Kale*
Garbage Salad*
Mediterranean Tomato
Pear & Pomegranate*
Salmon Caesar Salad
Strawberry Spinach Salad*
Chick Pea Salad*
VEGGIES
Blasted Veggie Medley*
Carrots with Ginger & Gomasio*
Cauliflower in Lemon-Tahini Sauce*
Orange Brussel Sprouts*
Sautéed Onions*
Sautéed Veggies*
Spicy Yam Fries*
Summer Squash*
FISH
Asian Pan Broiled Tuna
Baked Cod
Cod with Puréed Peas
Cod with Tomatoes & Capers
Red Curry Crusted Grouper
Baked Halibut & Peppers
Broiled Lobster Tail
Almond Crusted Salmon
Salmon Caesar Salad
Broiled Salmon with Tomato Salsa
Roasted Salmon with Shiitake & Leeks
Ginger Lime Scallops
Roasted Shrimp
Coconut Shrimp
Spicy Shrimp
Stir-fried Seafood with Asparagus
Pan-seared White Fish
BEANS
Black Bean Chili*
Black Bean Lettuce Wraps*
Black Bean Salad*
Curried Lentils*
Puréed Navy Beans*
Turmeric Lentils*
SNACKS
SMOOTHIES & TEAs
Karen’s Superfood Smoothie*
Karen’s Transformation Smoothie*
Antioxidant Superfood Smoothie*
Ginger Tea*
Karen’s Bavarian Chocolate Smoothie*
Tropical Energy Smoothie*
Wake Up Smoothie*
SOUPs
Creamy Vegan Asparagus Soup*
Immune Boosting Chicken Stock
Blood-Sugar Balancing Veggie Soup
Lemon Lentil Soup*
Spring Vegetable Soup*
Sweet Onion Miso Soup
Vegetable Stock
SAUCES AND DRESSINGS
Asian Style Dressing
Baba Ghanoush
Basil Dressing
Citrus Vinaigrette
Sesame Ginger Sauce
Tahini Lemon Sauce
GREENS
Asparagus with Roasted Garlic & Onions*
Broccolini & Hot Peppers*
Broiled Dark Leafy Greens*
Kale, Pinenuts & Sun Dried Tomatoes*
Leafy Greens with Flax*
Roasted Brussel Sprouts*
MEAT & POULTRY
Frisee & Arugula with Chicken Teriyaki
Ginger Chicken & Asparagus
Lemon Rosemary Chicken with Swiss Chard
Shiitake Chicken
Grilled Chicken Salad
Tarragon Chicken Salad
Paleo Turkey Burgers
Turkey Sliders
TOFU
DESSERTS
*denotes vegan options
ADDITIONAL SNACK OPTIONS
3 oz. turkey or chicken on romaine lettuce leaves with optional mustard
1 small handful raw almonds or cashews
1 handful of carrots dipped in hummus
1 handful of celery with 2 tablespoons of peanut butter or almond butter
3 oz. bag of nitrite-free gluten-free turkey jerky
1 oz. nuts and a small apple
1 baked apple with cinnamon
2 hard boiled eggs
1 tablespoon of peanut butter with an apple topped with superseed medley
1 cup of edamame beans
1 avocado and sliced tomatoes with sea salt and black pepper