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Mealplanner-Revised-File-2.Pdf DRHYMAN.COM 2 Contents Introduction ................................................................................................... 4 Meal Plan for 1 Week ..................................................................................... 6 Shopping Lists for 1 Week ............................................................................10 Bonus Recipes ........................................................................................... 15 Quick & Easy Vegetable Cooking Tips ........................................................ 37 DRHYMAN.COM 3 Introduction Welcome to the Eat Fat, Get Thin 21-Day Plan recipe guide and meal planner. Every day on the 21-Day Plan you’ll enjoy three delicious meals and two optional snacks. Whether you’re a novice in the kitchen or a gourmet chef, you’ll find lots of recipes in this guide that will satisfy your belly and delight your taste buds. My goal is not only to help you reset your metabolism and reprogram your genes for weight loss and health, but also to give you the tools necessary to make this your everyday way of life. To help get you started and keep you motivated, I have provided you with meal plans for each of the three weeks of the program. These plans include recipes that can be found in my latest book - Eat Fat, Get Thin. I have also included 16 delicious bonus recipes. I hope you have fun exploring new tastes, experiencing new foods and trying new cooking techniques. Bon appétit, Mark Hyman, MD DRHYMAN.COM 4 DRHYMAN.COM 4 � In this section, you will find daily menu ideas featuring a mix of recipes from my book Eat Fat, Get Thin and my test kitchen. I realize it’s not easy to make the changes called for in this program, so my hope is that these weekly menu ideas motivate you to try something new and stick with it! Throughout these plans, I’ve noted whether the recipe is from the book (E) or from the recipe section of this guide (B). We’ve also included vegan options (V). DRHYMAN.COM 5 DRHYMAN.COM 5 DRHYMAN.COM 5 DRHYMAN.COM 5 WEEK 1 Breakfast Lunch Dinner Day 1 Mexican Style Egg Five Spice Seared Spiced Beef and Vegetable Salmon with Taco Wraps with Scramble Sauteed Sesame Guacamole Cabbage Side: Asparagus Side: Greenbeans E E E Day 2 Kiwi Lime Bistro Flank Steak Turkey Lettuce Smoothie Salad with Baby Wraps with Green Beans Creamy Cashew Lime Sauce Side: Brussel Sprouts Side: Asparagus E V E E Day 3 Ruby Smoothie Steamed Salmon Bistro Beef and Fillets with Lemon Vegetable Stew Aioli Side: Snap peas Side: Broccoli E V E E Day 4 Chia and Berry Grilled Scallops Beef and Veggie Breakfast Pudding with Lemon-Caper Stuffed Peppers + Vinaigrette sauce Side: Broccolini Side: Brussel Sprouts E E E DRHYMAN.COM 6 Day 5 Dr. Hymans Asian Ginger Spiced Caribbean Green Breakfast Shrimp with Tempeh Stew Smoothie Creamy Almond Side: Snow Peas Dipping Sauce Side: Zucchini E V E E V Day 6 Kiwi Lime Greek Chicken Cream of Smoothie Thighs with Mushroom Herb Artichokes and Soup Olives Side: Broccoli Side: Green Beans E V E E V Day 7 Broccoli Sausage California Kale Quick Chicken Frittata (E) Cobb Salad (E) Breast with Spanish Romesco Sauce (E) Side: Brussel Sprouts E E E DRHYMAN.COM 7 ��� ���� ��� ���� �������� ����� The following shopping lists are meant to summarize the ingredients suggested in the meal plans. Feel free to tailor the lists based on your menu selections. And remember – many items can be bought in bulk (spices, nuts, olives, etc.) and will last for the entire program. So, while you’ll see things like nutmeg or oregano listed each week, you only need to make sure you have plenty on hand as you spice up your meals! DRHYMAN.COM 13 DRHYMAN.COM 8 ��� ���� ��� ���� ������ ���� ������� ���� You’ll find use for these items throughout the plan, so be sure to have plenty on hand. Extra-virgin olive oil Extra-virgin coconut oil Other healthy oils, such as walnut, sesame, flax, or avocado Grass-fed butter or ghee Nut butters (raw, if possible), such as almond, cashew, coconut Nuts, such as walnuts, almonds, pecans, cashews Seeds, like hemp, chia, flax, pumpkin, and sesame Tahini (sesame seed paste) Canned full-fat coconut milk, unsweetened Unsweetened hemp, almond milk, coconut milk Canned or jarred Kalamata olives Frozen blueberries, raspberries, blackberries, unsweetened acai berry puree Almond meal Arrowroot Apple cider vinegar Balsamic, unseasoned rice, red wine, white wine vinegars Reduced-sodium, gluten-free tamari Reduced-sodium broth (vegetable or chicken) Dijon mustard (look for pure mustard without sugar or chemicals) Sea salt Freshly ground black pepper Capers Seasonings and dried spices, such as turmeric, cayenne pepper, thyme, rosemary, chili powder, cumin, sage, oregano, onion powder, cinnamon, coriander, cilantro, paprika, and parsley 14 DRHYMAN.COM DRHYMAN.COM 9 SHOPPING LIST FOR WEEK 1 Vegetables: You can eat an unlimited amount of non-starchy vegetables, such as these: • Onions (7) • Bell peppers - red, orange and/or yellow (7) • Tomatoes (5) • Grape or cherry tomatoes (½ pint) • Avocados (5) • Green cabbage (2 heads) • Asparagus (4 pounds) • Green beans (3 pounds) • Butter Lettuce (2 heads) • Brussel sprouts (2 ¼ pound) • Broccoli (4 heads) • Baby spinach leaves (3 cups) • Snap peas (1 ½ pounds) • Carrots (3) • Celery (9 stalks) • Fennel bulb (1) • Leek (2) • Zucchini (7) • Organic Cucumber (1) • Organic sweet potato (1) • Snow peas (1 pound) • Firm, white mushrooms (1 pound) • Firm, brown mushrooms (1 pound) • Kale (2 bunches) Great resources: Local farmer’s markets, Cascadian Farm, Earthbound Farm, Maine Coast Sea Vegetables, Miracle Noodle, Stahlbush Island Farms. DRHYMAN.COM 10 Fruits: Choose organic, seasonal, local produce whenever possible. (Sometimes organic fruits and vegetables are best purchased frozen during winter months.) t Limes (17) t Lemons (8) Fruits:t Kiwis (4) Chooset Frozen organic, raspberries seasonal, (½ localcup) produce whenever possible. (Sometimes organic fruits andt vegetablesPomegranate are powderbest purchased (1 tablespoon) frozen orduring strawberries winter months.) (3) t• FreshLimes berries(17) (2 cups) Non-Dairy• Lemons Milks:(8) • Kiwis (4) t Full-fat coconut milk (5 cups or 40 fluid ounces) • Frozen raspberries (½ cup) t Unsweetened almond milk (5 ¼ cups or 42 fluid ounces) • Pomegranate powder (1 tablespoon) or strawberries (3) • Fresh berries (2 cups) Non-Dairy Milks: • Full-fat coconut milk (5 cups or 40 fluid ounces) • Unsweetened almond milk (5 ¼ cups or 42 fluid ounces) Poultry, Meat, Fish, Eggs: Look for organic, grass- or range-fed, antibiotic- and hormone-free poultry and eggs. t Uncured turkey bacon (8 strips) t Large omega-3 eggs (14) t Wild salmon (1 ¾ pounds) Poultry,t Grass-fed Meat, ground Fish, beef Eggs: -15 percent fat (2½ pounds) Lookt Grass-fedfor organic, flank grass- steak or (2range-fed, ¾ pounds) antibiotic- and hormone-free poultry and eggs. t• DarkUncured turkey turkey meat bacon (1 pound) (8 strips) t• TopLarge sirloin omega-3 (2 pounds) eggs (14) t• LargeWild salmon sea scallops (1 ¾ pounds) (1½ pounds) t• LargeGrass-fed shrimp ground (1½ pounds)beef -15 percent fat (2½ pounds) t• Bone-in,Grass-fed skin-on flank steakchicken (2 thighs¾ pounds) (8 thighs or 2 ½ pounds) • Dark turkey meat (1 pound) • Top sirloin (2 pounds) DRHYMAN.COM 11 • Large sea scallops (1½ pounds) • Large shrimp (1½ pounds) • Bone-in, skin-on chicken thighs (8 thighs or 2 ½ pounds) DRHYMAN.COM 11 • Precooked, italian-seasoned, organic, nitrate-free chicken or turkey sausage (2 links) • 6 skinless, boneless chicken breasts ( about 2 ½ pounds) Great resources: Applegate Farms, Peaceful Pastures, Whole Foods Market, local farmers’ markets, Crown Prince Natural, Ecofish, SeaBear, Vital Choice Seafood Fresh Herbs: • Cilantro (2 bunches) • Flat leaf parsley (1 bunch) • Scallions (16) • Shallots (3) • Tarragon (1 bunch) • Fresh ginger (6-inches) • Bay leaf (1 leaf) • Thyme (1 bunch) • Oregano (1 bunch) Spices, Dried Herbs, Condiments: Choose from any of the following to enhance your recipes and taste experience (watch out for added chemicals, sugars, MSG, and hidden sources of gluten or dairy): • Granulated garlic • 5 heads of garlic • Chinese five-spice powder (1 tablespoon plus 1 teaspoon) • Herbes de provence or dried thyme • Organic mayonnaise • Grass fed butter or ghee • Allspice • Nutmeg Great Resources: Flavorganics, Frontier Natural Products Co-Op, Penzey’s Spices, Rapunzel Pure Organics, Seeds of Change, Simply Organic, The Spice Hunter DRHYMAN.COM 12 Canned Foods: t Diced tomatoes (3 15-ounce cans) t Water-packed artichoke hearts (2 15-ounce cans) t Roasted red bell peppers (1 16-ounce jar) Nuts, Seeds, Nut Butters: t Flaxseeds t Chia seeds t Sesame seeds t Hemp seeds Canned Foods: t Almond butter • Diced tomatoes (3 15-ounce cans) t Cashew butter • Water-packed artichoke hearts (2 15-ounce cans) t Walnuts • Roasted red bell peppers (1 16-ounce jar) t Almonds Nuts, Seeds, Nut Butters: Oils, Vinegars: • Flaxseeds t Toasted sesame oil • Chia seeds t Red wine vinegar • Sesame seeds t Olive oil • Hemp seeds t Rice vinegar • Almond butter Other:• Cashew butter • t WalnutsOrganic Silken Tofu (7 ounces) • t AlmondsGrain-free organic tempeh (2 8-ounce packages) t No-alcohol, gluten-free pure vanilla extract or unsweetened vanilla powder Oils, Vinegars: t Beef broth (2 ½ cups) • Toasted sesame oil t Capers (1 Tablespoon) • Red wine vinegar t Mixed, pitted greek olives (4 ounces) • Olive oil t Low-sodium chicken broth (6 cups) • Rice vinegar t Unsalted, grass-fed butter (2 Tablespoons) Other: Optional: • Organic Silken Tofu
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