please check with your doctor before beginning this or any ... · dip the fish in the coconut milk...

Please check with your doctor before beginning this or any other diet program.

Copyright © 2018 Leanne Ely All Rights Reserved. May be copied for individual personal use only. If you’d like to share, please share our free menus available at www.SavingDinner.com

21 Day Knockout – of 70

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We put together this 21 Day Knockout program to help you take control of your health, and get you

in the right mindset to consistently achieve your health goals.

You will learn a lot about yourself, your body and whether or not this way of eating is right for you.

Commit to 21 Days and see what you can achieve with this program.

Remember to journal, track your weight, and get moving with our Fitness Guide.

Here’s how to use the 21 Day Knockout:

• Protein each meal

• Vegetables (stay with greens, cruciferious the most, skip the potatoes)

• Fruits are included in the Smoothie recipes – but if the fruit is not listed, it is not part of our

plan (should be lower than 50 on the glycemic index)

• No grains (including corn which is a grain, not a veggie)

• No dairy (exception would be a little butter or ghee)

• Drink water!! Divide your body weight in half, that number is the number of ounces you

should drink each day. (150 pound person would drink 75 ounces)

• Coffee: Black or use stevia to sweeten, coconut milk, almond or cashew milk for creamer. NO

EXCEPTIONS

• Exercise, use the 21 Day Hustle to get your brain wrapped around what your true goals are

BREAKFAST: We have included 7 Smoothie recipes and 7 Breakfast recipes so that you can choose

one for the day that fits your tastes and schedule best.

LUNCH: Leftovers from last night’s delicious 21 Day Knockout Dinner is the easiest way to a quick,

healthy lunch, but we’ve also included 7 Lunch recipes for you to choose from.

DINNER: We’ve provided you with 21 different and delicious Dinner recipes. Try a different one each

day, or pick a couple of favorites you will love to make again and again.

SNACKS: There are times when you are legitimately hungry and need a snack. (Make sure you’re

drinking plenty of water though; it’s easy to confuse thirst with hunger when you’re dehydrated,

FYI!)

Snack ideas:

• 1 tablespoon almond, cashew or macadamia nut butter on a spoon (lick it off slowly)

• 10 raw nuts (not peanuts) and a cup of fresh or frozen berries

• Apple slices and 1 tablespoon nut butter (same choices as above)

• 2 ounces of turkey slices (organic, nitrate free, gluten free) with 1 tablespoon of guacamole or

2 slices of avocado

• Celery sticks with 1 tablespoon nut butter (same choices as above)

• Nitrite free beef jerky (great to keep in your briefcase or purse when traveling)

• Pouches of tuna

• A Saving Dinner PPP Smoothie





There are several snack options of course, but let’s keep it simple for the next 21 days…….challenge

yourself to see if you can do without any snacking!

DO eat -

Grass-fed meats

Fish/seafood

Fresh fruits (lower than 50 on the glycemic index)

Fresh vegetables

Eggs

Nuts

Seeds

Healthy oils (olive, walnut, flaxseed, macadamia, avocado, coconut)

DON’T eat -

Cereal grains

Legumes (including peanuts)

Dairy

Refined sugar

Potatoes

Processed foods

Overly salty foods

Refined vegetable oils

Candy/junk/processed food




21 Day Knockout Dinners – of 70





Day 1: Coconut Fish with Caramelized Onions and Spring Peas

Day 2: Mint and Basil Pork Chops

Day 3: Greek Turkey Burger Sliders

Day 4: Citrus Steaks with Collard Greens

Day 5: Coconut Chicken Tenders with Balsamic Glazed Brussels

Day 6: Cilantro Shrimp with Apple Cider Vinaigrette Salad

Day 7: Curried Beef and Cauliflower Crock Cooker





MEAT/POULTRY/SEAFOOD Firm fleshed white fish, fresh or

frozen (1 pound of fillets) [D1] Boneless pork chops (2 pounds) [D2] Ground turkey (1 1/2 pounds) [D3]

Beef fillets (4 8-ounce) [D4] Boneless skinless chicken breasts (4 large) [D5] Peeled and deveined shrimp (1 pound) [D6]

Ground beef ( 1 1/2 pounds) [D7] CONDIMENTS Coconut oil [D1] Ghee [D2, D4]

Extra virgin olive oil [D2, D4, D5, D6, D7] Coconut aminos [D4] Honey [D4] Balsamic vinegar [D5]

Apple cider vinegar [D6]

Olive Oil [D6] DRY GOODS Unsweetened shredded coconut

(1/2 cup) [D1] Coconut flour (3/4 cup) [D1, D5] Walnuts (1/4 cup) [D2] Almond meal (1/4 cup) [D3] Coconut flakes (¼ cup) [D5]

FREEZER Spinach (2 cups) [D7]

PRODUCE Onion (1 medium, 1 small) [D1,

D4] Snow peas (2 cups) [D1] Mint leaves (1 bunch) [D2, D3] Basil leaves (1 bunch) [D2] Lemons (2 medium) [D2, D3]

Garlic (11 cloves) [D2, D3, D4, D6, D7] Kale (4 cups) [D2] Green onions (1 bunch) [D3] Romaine lettuce (1 large head)

[D3] Tomato (1 large) [D3] Avocado (2 large) [D3, D6] Red bell peppers (2 large) [D4] Ginger root (1 medium piece)

[D4] Cilantro (1 bunch) [D4, D6, D7] Limes (4 large) [D4, D5, D6] Orange (1 medium) [D4] Collard greens (4 cups) [D4]

Brussels sprouts (1 pound)

[D5] Spring mix lettuce (4 cups) [D6] ** [D3] Red onion (1 medium, 1 small)

[D6, D7] Radishes (1 small bunch) [D6] Broccoli (2 crowns) [D6] ** [D2] Asparagus (1 bunch) [D6] Cauliflower (2 large heads) [D7]

**[D1, D5] ** Spinach [D1, D7] **Parsnips [D6]

CANNED GOODS Unsweetened full fat coconut

milk (1 14 ounce can) [D1, D7] Low sodium beef broth (1 cup) [D7] Diced tomatoes (1 14-ounce can) [D7]

SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand)

Paprika [D2] Cayenne pepper [D2, D5] Sesame seeds [D4] Cumin [D5] Curry powder [D5, D7]

Garlic powder [D5, D7] Dried oregano [D7] DAIRY/DAIRY CASE Eggs (3) [D3, D5]

SHOPPING LIST LEGEND ** = Serving Suggestions

Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family’s needs.

[D1] – [D7] = Day 1, Day 2, Day 3, etc… Each recipe is assigned a Recipe which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.





Recipe 1 – Serves 4

Prep time: 10 minutes Cook time: 35 minutes

INGREDIENTS:

1 pound firm fleshed white fish fillets, fresh or frozen

1/4 cup unsweetened full fat coconut milk

1/4 cup unsweetened shredded coconut

1/4 cup coconut flour

Sea salt and freshly ground black pepper, to taste

1 tablespoons coconut oil

1 medium chopped onion

2 cups cooked snow peas

COOKING INSTRUCTIONS: Preheat oven to 375 degrees.

Pat fish with paper towel to dry. In a large bowl, pour the coconut milk. In a separate large bowl,

mix the shredded coconut, coconut flour and salt and pepper.

Dip the fish in the coconut milk then dip each side in the coconut mixture. Place the fish in a

baking dish and place in the oven. Bake for 10 minutes on each side, until crispy on the outside.

In a large skillet over medium heat, heat the coconut oil. To the skillet, add the onion and cook

for 10 minutes stirring often, until the onion is tender. To the onion, add the peas and cook 5

more minutes, until the peas are tender and the onion is caramelized. Serve warm, topped with

the fish.

SERVING SUGGESTION: Cauli-rice and sauteed spinach.






Prep Time: 10 minutes Cook Time: 20 minutes

INGREDIENTS:

2 pounds boneless pork chops


2 teaspoons paprika

1/2 teaspoon cayenne pepper

2 tablespoons ghee

1/4 cup fresh mint leaves

1/4 cup fresh basil leaves

1/4 cup chopped walnuts

4 tablespoons lemon juice

5 tablespoons extra virgin olive oil

2 cloves garlic, peeled

4 cups chopped kale

COOKING INSTRUCTIONS: Rub pork chops with seasonings (salt and pepper through cayenne

pepper) along with 2 tablespoons of ghee.

Heat a grill pan, or skillet to medium-high heat. Cook pork chops for about 6 minutes per side

until cooked through.

Meanwhile, to a blender, add next 6 ingredients (mint through garlic). Add salt and pepper to

taste, then blend until smooth.

Serve pork chops over a bed of chopped kale and drizzle pesto sauce over the top.

SERVING SUGGESTION: Steamed broccoli.






Prep Time: 10 minutes

Cook Time: 20 minutes

INGREDIENTS:

1 1/2 pounds ground turkey

1 tablespoon lemon zest

1 clove garlic, minced

1 tablespoon fresh chopped mint

1/4 cup almond meal

1 egg, beaten


1/4 cup chopped green onions

10 large Romaine lettuce leaves, halved

1 large sliced tomato

1 large ripe avocado, peeled, pitted and mashed

COOKING INSTRUCTIONS: In a large bowl, place first 8 ingredients (ground turkey through green

onions); using your clean hands, blend thoroughly then form mixture into 8 round patties. Then

heat a grill pan or skillet to medium-high heat and cook patties for 5 minutes per side or until no

longer pink in the center.

To serve, layer a turkey burger, tomato slice and a portion of mashed avocado in each lettuce leaf.

SERVING SUGGESTION: Mixed green salad with Leanne’s Basic Vinaigrette.







INGREDIENTS:

2 tablespoons ghee

4 (8 ounce) beef fillets


2 large red bell peppers, seeded and sliced

1 small onion, sliced


4 tablespoons coconut aminos or soy sauce

3 teaspoons freshly minced ginger

4 cloves garlic, minced

1 cup chopped cilantro

1/4 cup lime juice

1 medium orange, zest and juice

1 tablespoon honey

1 tablespoon sesame seeds

4 cups chopped collard greens

COOKING INSTRUCTIONS: Preheat oven to 375.

In a large skillet, heat ghee over high heat. Sear each fillet, 1 to 2 minutes per side, seasoned

with salt and pepper.

In a large baking dish, layer the peppers and onions. In a small bowl, mix together the remaining

ingredients. Pour the citrus sauce over the steaks and vegetables.

Place baking dish in oven and bake for 10 to 12 minutes, until vegetables are slightly tender and

steaks are cooked to desired doneness.

Serve steak and vegetables hot.

SERVING SUGGESTION: N/A







INGREDIENTS:

½ cup coconut flour

1/4 cup unsweetened coconut flakes


¼ teaspoon cumin

¼ teaspoon curry powder

½ teaspoon garlic powder

¼ teaspoon cayenne pepper

2 eggs

4 large boneless, skinless chicken breasts cut into strips the size of chicken tenders.


1 pound Brussels sprouts, halved

2 tablespoons balsamic vinegar

1 teaspoon fresh lime juice


Line a baking sheet with parchment paper.

In a large baking dish, mix the first 7 ingredients (coconut flour through cayenne pepper).

In a medium bowl, whisk the eggs. Dip each chicken strip into the egg mixture and then into the

coconut flour mixture coating chicken evenly. Place each breaded strip on the baking sheet.

Bake the chicken for 10 minutes on each side.

Meanwhile, heat a medium skillet over medium heat. Add olive oil and Brussels sprouts. Cook

for 10 to 15 minutes, until Brussels sprouts are tender. Add vinegar, lime juice and salt and

pepper to taste. Mix well and serve with chicken.

SERVING SUGGESTION: Cauli-rice.







INGREDIENTS:

1 tablespoon olive oil

1 pound peeled and deveined shrimp


¼ cup cilantro

1 large lime, juiced

4 cups spring mix lettuce

1/2 cup sliced red onion

2 cups chopped broccoli florets

1/4 cup sliced radishes

1 bunch asparagus, chopped


3 tablespoons apple cider vinegar


1 large avocado, peeled, pitted, and mashed

COOKING INSTRUCTIONS: In a large skillet over medium heat, heat the oil. To the skillet add the

shrimp and season with the salt and pepper. Cook for 5-7 minutes, until shrimp is pink and curled

into a "c" shape. Stir in the cilantro and lime and set aside.

In a large bowl, add the lettuce, onion, broccoli and radishes and toss.

In a blender, blend the remaining ingredients, season with salt and pepper and pulse until smooth.

Pour dressing over salad and mix. Serve by topping the salad with the shrimp.

SERVING SUGGESTION: Parsnip fries.






Prep Time: 10 minutes Cook Time: 3-6 Hours

INGREDIENTS:

1 tablespoon extra virgin olive oil

1 1/2 pounds ground beef


6 cups cauliflower florets

1 cup low sodium beef broth, or use bone broth

2 cups frozen spinach, thawed and drained

1 (14-ounce) can diced tomatoes

1 small red onion, diced


1 teaspoon garlic powder

1 teaspoon dried oregano

1 teaspoon curry powder

1/2 cup coconut milk

¼ cup cilantro

COOKING INSTRUCTIONS: In a large skillet, add the oil, brown the beef over medium heat,

seasoning with salt and pepper.

Place beef and remaining ingredients, except the coconut milk and cilantro, into a large crock

cooker and mix well. Cover and cook on LOW for 4-6 hours or cook on HIGH for 2-3 hours, until

vegetables are tender and beef is cooked through. Stir in the coconut milk and cilantro and

continue to cook for 15 minutes. Serve hot.

SERVING SUGGESTION: Garlicky sauteed spinach.





Day 1: Chicken Egg Roll Skillet

Day 2: Swedish Meatballs with Roasted Cauliflower Rice

Day 3: Steak Fajita Kabobs

Day 4: Salmon Avocado BLT on Sweet Potato Buns

Day 5: Hearty Chorizo and Kale Soup

Day 6: Slow Cooked Meatloaf over Citrus Asparagus Salad

Day 7: Chicken and Brussel Sprout Hash with Spring Salad





MEAT/POULTRY/SEAFOOD Boneless skinless chicken thighs

(1 1/2 pounds) [D1] Ground beef (3 pounds) [D2, D6] Ground pork (1 pound) [D2] Skirt steak (1 1/2 pounds) [D3] Bacon (4 slices) [D4]

Salmon fillets (4 6-ounce) [D4] Chorizo (1 pound) [D5] Ground chicken (1 pound) [D7] CONDIMENTS

Coconut oil [D1] Coconut aminos [D1] Sesame oil [D1] Olive oil [D2, D3, D4, D5, D6] Extra virgin olive oil [D6]

Ghee [D7] Honey [D7] DRY GOODS Almond meal (1/4 cup) [D6]

DAIRY/DAIRY CASE Eggs (6 large) [D1, D2, D4]

PRODUCE Ginger root (1 medium piece) [D1]

Garlic (12 cloves) [D1, D2, D3, D4, D5, D7] Cabbage (1 large head, 1 small head) [D1, D6] Carrot (6 large, 1 medium) [D1,

D5, D7] Green onion (1 bunch) [D1] Cauliflower (1 large head) [D2] **[D1] Parsley (1 small bunch) [D2, D6]

Onion (1 small, 2 large) [D2, D4, D7] **[D3] Lime (4 large) [D3, D4, D7] **[D3] Thyme (1 small bunch) [D3, D7] Red onion (2 large, 1 medium) [D3,

D5, D6] Yellow bell pepper (1 large) [D3] Green bell pepper (1 large) [D3] Button mushrooms (1 container) [D3]

Sweet potato (1 large) [D4]

Avocado (1 large) [D4] **[D3] Cilantro (1 small bunch) [D4] ** [D3] Celery (2 stalks) [D5]

Kale (3 cups) [D5] Asparagus (1 bunch) [D6] Spinach (10 cups) [D6, D7] **[D1, D5] Lemons (2 large) [D6]

Dill (1 small bunch) [D6] Brussels sprouts (4 cups) [D7] Strawberries (2 cups) [D7] Cucumber (1 medium) [D7] **Mixed greens [D2, D4]

**Tomato [D3] **Jalapeno [D3] **Parsnips [D3] **Broccoli [D6] **Spaghetti squash [D6]

CANNED GOODS Unsweetened full fat coconut

milk (1 14-ounce can) [D5] Low sodium chicken broth (4 cups) [D5] SPICES

Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Cinnamon [D2] Nutmeg [D2]

Cumin [D3] Garlic powder [D6] SHOPPING LIST LEGEND ** = Serving Suggestions








Prep Time: 5 Minutes Cook Time: 15 Minutes

INGREDIENTS:


1 1/2 pounds boneless skinless chicken thighs


1 teaspoon fresh grated ginger


2 large eggs

1 large cabbage head, chopped into thin slices

1 large carrot, thinly sliced

1/3 cup coconut aminos, or use soy sauce

2 tablespoons sesame oil

1 small green onion, diced

COOKING INSTRUCTIONS: In a large skillet on medium-high heat, heat oil. Add the chicken and

season with the salt, pepper, ginger and garlic. Cook until chicken is cooked through and then

remove and set aside.

In the same skillet, in the remaining oil, cook and scramble the eggs and then remove from skillet

and set aside with the chicken.

Add the next two ingredients (cabbage and carrots) to the heated skillet and cook until slightly

softened, about 5 to 8 minutes. Add the coconut aminos, sesame oil and cook some more until

soft and absorbed liquid. Add back in the chicken and eggs and then stir in the green onions.

Serve warm.







Prep Time: 15 Minutes Cook Time: 55 Minutes

INGREDIENTS:

1 head cauliflower, florets, chopped fine, ( or purchase ready made cauliflower rice (fresh or frozen))

4 1/2 tablespoons olive oil, divided


1 pound ground beef

1 pound ground pork

2 large eggs, yolks only

1 tablespoon chopped parsley


¼ teaspoon ground cinnamon

¼ teaspoon ground nutmeg

¼ cup finely diced onion



Line a large baking sheet with parchment paper and place chopped cauliflower on top. Drizzle 2

tablespoons of the oil and season with salt and pepper. Bake for 30 minutes, stirring halfway

through. Cook until cauliflower rice is slightly browned. Set aside and keep warm.

In a large bowl, combine the next 7 ingredients (ground beef through nutmeg).

Heat a large skillet over medium heat and add ½ tablespoon of oil. Add onion and garlic and

cook for 2 minutes.

Add cooked ingredients to the meat mixture and mix to combine. Form mixture into meatballs

and place on lined baking sheet.

In the heated skillet, add remaining oil and add meatballs in batches and cook for about 8-10

minutes, continuously rotating each ball, until they are browned and cooked throughout.

Remove, set aside and keep warm until all the meatballs are cooked. Serve warm alongside

cauliflower rice.






DO AHEAD TIP: Marinate steak for 1 hour, (see recipe).


Prep Time: 15 Minutes (+ 1 hour marinating time)

Cook Time: 15 Minutes

INGREDIENTS:

2 tablespoons olive oil

1 large lime, juiced

2 teaspoons ground cumin


1 teaspoon fresh thyme


1 1/2 pounds skirt steak, cut into 3/4 inch cubes

1 large red onion, cut into 3/4 inch pieces

1 large yellow pepper, seeded and cut into 3/4 inch pieces

1 large green pepper, seeded and cut into 3/4 inch pieces

1 container button mushrooms

COOKING INSTRUCTIONS: In a small bowl, whisk together the first 6 ingredients (oil through

pepper) to create marinade.

Place the steak in a resealable bag with the prepared marinade. Seal the bag and place in the

refrigerator for 1 hour.

Preheat oven to 350 degrees. Line a large baking sheet with parchment paper and set aside.

Thread marinated steak and prepared vegetable pieces onto skewers. Pour over leftover

marinade.

Place the kabobs onto the lined baking sheet and bake until the steak is cooked to the desired

doneness, about 8-12 minutes, turning once or twice during cooking. Serve warm.

SERVING SUGGESTION: guacamole (avocado, tomato, jalapeno, cilantro, onion, sea salt, lime

juice) and parsnip fries, (parsnips peeled and cut into sticks. Roasted in the oven with ghee, salt

and pepper for 20 to 25 minutes at 375 degrees.).






Prep Time: 30 Minutes

Cook Time: 35 Minutes

INGREDIENTS:

2 1/2 tablespoons olive oil, divided

1 large sweet potato, peeled and shredded



1 large egg

1 large egg white

4 bacon slices

4 (6-ounce) salmon fillets

1 teaspoon lime juice

1 large onion, thinly sliced into large rounds

1 large avocado, peeled, pitted and sliced

2 teaspoons chopped cilantro

COOKING INSTRUCTIONS: In a large skillet over medium heat, heat ½ tablespoon of oil and add

potato, season with garlic and salt and pepper and cook for 5 to 7 minutes or until softened slightly

and bright orange.

In a large bowl, place the cooked mixture and add the egg and egg white. Stir to combine

thoroughly. Place the mixture in small flat circles on the lined baking sheet and place in

refrigerator for 15 minutes.

Meanwhile, in the same large skillet, heat over medium heat and cook bacon. Cook until to your

desired crispiness and set aside, on top of a plate lined with paper towels.

In the same large skillet over medium-low heat, add the remaining oil and cook the pre-prepared

sweet potato bun for about 3 to 4 minutes and then flip over and cook an additional 2 to 3

minutes or until compact and there’s a slight char on both sides. Remove buns from heat, set

aside and keep warm.

On a large cutting board, season salmon with lime, sea salt and pepper. Place the salmon in the

heated skillet and cook for about 4 to 5 minutes on each side or until it is no longer pink in the

center. Place on top of the “buns” and top with onion, avocado and cilantro. Serve hot.









INGREDIENTS:


1 pound chorizo, quartered lengthwise and chopped into 1/2 inch pieces

1 medium red onion, chopped

2 stalks celery, chopped

1 medium carrot, grated

1 (14 ounce) can full fat unsweetened coconut milk

4 cups low-sodium chicken broth, or use bone broth


3 cups chopped kale


COOKING INSTRUCTIONS: In a large cooking pot on medium-high heat, heat the oil and add

chorizo. Stir until it starts to sizzle and browns slightly. Add onions through carrot cook about 5

minutes, until slightly softened and add the next 3 ingredients (coconut milk through garlic) and

bring to a simmer. Stir in kale and lower heat to medium low and cover. Let pot simmer for about

20 minutes, season to taste as needed with sea salt and pepper and serve warm.

SERVING SUGGESTION: Spinach Salad.







Cook Time: 6 hours

INGREDIENTS:

2 pounds ground beef

1 teaspoon garlic powder


1 tablespoon minced parsley

1 1/2 cups finely shredded cabbage

4 tablespoons almond meal


4 cups shredded asparagus (peeled with a vegetable peeler)

4 cups chopped spinach

¼ large red onion, sliced

¼ cup fresh lemon juice

¼ cup extra virgin olive oil

2 tablespoons chopped dill

COOKING INSTRUCTIONS: In a large bowl, mix the first 6 ingredients (beef through almond meal).

Form meat mixture into a loaf shape.

Oil a large crock cooker with the oil and place the meatloaf into the crock cooker. Cover and

cook on LOW for 6 hours, until the center on the meatloaf is no longer pink.

In a medium bowl, add the remaining ingredients and sea salt and freshly ground black pepper

to taste. Mix well and serve with the meatloaf.

SERVING SUGGESTION: Broccoli and spaghetti squash tossed with butter, salt and pepper.








INGREDIENTS:

3 tablespoons ghee

1 pound ground chicken

1 large onion, chopped


2 cups chopped carrots

4 cups chopped Brussels sprouts


2 teaspoons minced thyme

2 cups sliced strawberries

6 cups chopped spinach

1 cup chopped cucumber

¼ cup sliced red onion

¼ cup lime juice

1 teaspoon honey

COOKING INSTRUCTIONS: In a large skillet over medium heat, heat ghee. To the ghee, add the

chicken, onion and garlic and cook for 10 minutes, until the chicken is cooked through, breaking

up with a spatula. Set the mixture aside.

To the skillet, add the next 4 ingredients (carrots through thyme) and stir. Cook for 10 minutes,

until vegetables are tender. Stir in the chicken and then remove from the heat.

In a medium bowl, mix the remaining ingredients and serve with the hash.

SERVING SUGGESTION: N/A





Day 1: Seared Shrimp and Romaine with Lemon, Onions and Capers

Day 2: Sweet and Sour Chicken Cups

Day 3: Garlic Cashew Beef and Broccoli Sauté

Day 4: Carrot Ginger and Roasted Pork Stew

Day 5: Citrus Herb Fish with Avocado Salsa

Day 6: Leek and Chicken Stew with Herby Dumplings

Day 7: Turkish Short Ribs





MEAT/POULTRY/SEAFOOD Shrimp, peeled and deveined (1

1/2 pounds) [D1] Boneless skinless chicken thighs (3 1/2 pounds) [D2, D6] Sirloin steak (1 pound) [D3] Boneless pork chops (4 large)

[D4] Firm white fish fillets (4 large) [D5] Beef short ribs (4 pounds) [D7]

CONDIMENTS Apple cider vinegar [D1, D2, D3, D7] Extra virgin olive oil [D1, D2, D3, D5, D6]

Coconut aminos [D2, D3] Coconut oil [D4] Red wine vinegar [D5] SPICES

Sea salt (keep on hand)

Freshly ground black pepper (keep on hand) Paprika [D5] Cumin [D5]

Dried oregano [D6] Ground ginger [D7] Ground turmeric [D7] Ground cinnamon [D7]

DAIRY/DAIRY CASE Eggs (2 medium) [D6]

PRODUCE Romaine lettuce (4 small heads)[D1]

Red onion (1 medium) [D1] Lemons (2 large) [D1] Parsley (1 small bunch) [D1] Garlic (11 cloves) [D1, D2, D3, D4, D5]

Onion (3 medium, 2 large) [D2, D4, D5, D7] Ginger root (1 medium piece) [D2, D4] Green onion (1 small bunch) [D2]

Butter lettuce (1 large head) [D2] Cilantro (1 small bunch) [D3] ** [D1, D6] Broccoli (4 cups) [D3] Orange (1 large) [D3]

Carrots (6 large, 3 medium) [D4, D6] Rosemary (3 sprigs) [D4, D6] Spinach (1 cup) [D4] ** [D2, D5] Limes (2 medium) [D5] **[D1, D6]

Mint (1 small bunch) [D5]

Basil (1 small bunch) [D5] Red bell pepper (1 medium) [D5] Avocado (1 large) [D5] **[D1, D6] Leek (1 large) [D6]

Kale (2 cups) [D6] ** [D7] Thyme (4 sprigs) [D6, D7] **Tomato [D1, D6] **Jalapeno [D1, D6] **Parsnips [D1, D6]

**Cauliflower [D2, D3, D5, D7] **Mixed greens [D4]

CANNED GOODS Capers (6 tablespoons) [D1]

Low sodium chicken broth (10 cups) [D4, D6] Unsweetened full fat coconut milk (1 tablespoon) [D6] Low sodium beef broth (4 cups)

[D7] DRY GOODS Raw cashews (1/4 cup) [D3] Almond meal (1 1/2 cups) [D6]

Baking powder [D6] Dried unsweetened apricots (6 cups) [D7]

SHOPPING LIST LEGEND ** = Serving Suggestions










INGREDIENTS:

4 small heads romaine lettuce

1/2 cup thinly sliced red onions

3 tablespoons apple cider vinegar, divided

2 tablespoons olive oil

6 tablespoons capers

1 1/2 pounds peeled and deveined shrimp

4 tablespoons fresh lemon juice



2 tablespoons minced parsley


COOKING INSTRUCTIONS: On a large cutting board, trim outer leaves and slice head of romaine

longways in half.

In a large skillet on medium heat, lightly sauté the inside of the romaine halves until slightly

charred. Remove from heat and set aside.

In a medium-size bowl, add onion and 1 tablespoon apple cider vinegar, toss to coat and set

aside in refrigerator.

In another large skillet, heat oil, add capers and shrimp and cook until fully cooked, flipping

halfway, about 5 minutes. Season to taste with sea salt and pepper.

In another small bowl, add remaining ingredients and mix thoroughly to create a dressing.

To assemble, lay a grilled romaine half, top with pickled onions, drizzle with dressing and

garnish with shrimp. Serve immediately.

SERVING SUGGESTION: Guacamole (avocado, tomato, jalapeno, cilantro, onion, sea salt, lime

juice) and parsnip fries.








INGREDIENTS:

4 tablespoons extra virgin olive oil, divided

3/4 cup chopped onion


1 tablespoon fresh grated ginger

2 tablespoons coconut aminos or use soy sauce



2 pounds boneless skinless chicken thighs, cubed

1/3 cup chopped green onions

8 whole butter lettuce leaves

COOKING INSTRUCTIONS: In a medium-size pot on medium-high heat, only using 2 tablespoons oil

add the next 5 ingredients (onions through apple cider vinegar) and cook for 15 minutes. Season to

taste with sea salt and pepper.

Meanwhile, in a large skillet over medium-high heat, heat remaining oil and cook chicken for 8

to 10 minutes, stirring as needed to ensure the chicken is cooked throughout. Add sweet and

sour sauce and cook for another 5 minutes. Serve warm on top of butter lettuce leaves with

green onions as garnish.









INGREDIENTS:


1 pound sirloin steak, sliced


2 tablespoons chopped cilantro


4 cups broccoli, florets lightly steamed

1 large orange, zest and juice

1/4 cup raw cashew pieces


3 tablespoons coconut aminos or use soy sauce

COOKING INSTRUCTIONS: In a large skillet over medium-high heat, heat the oil and add steak slices

and sauté for 3 to 4 minutes, seasoning with salt and pepper. Add the remaining ingredients, lower

heat to medium, cover and cook for an additional 4 to 6 minutes or until the veggies are tender and

sauce has slightly thickened.

Serve warm.

SERVING SUGGESTION: Cauli-rice.






Prep Time: 10 Minutes Cook Time: 1 hour 30 Minutes

INGREDIENTS:

4 large boneless pork chops



1 medium onion, chopped


6 large carrots, peeled, thinly sliced

4 cups low-sodium chicken broth or use bone broth

2 teaspoons chopped rosemary

2 teaspoons fresh grated ginger

1 cup chopped spinach

COOKING INSTRUCTIONS: Preheat oven to 375 degrees. Line a large baking sheet with parchment

paper and set aside.

On a large cutting board, season pork chops with salt and pepper, place on prepared baking

sheet and roast for 25 to 30 minutes, flipping halfway, or until fully cooked throughout. Set

aside.

In a large pot over medium heat, heat oil, and add onions and garlic. Stir and cook for 3 to 5

minutes, then add carrots and cook for an additional 7 to 10 minutes or until carrots start to

soften. Add remaining ingredients and bring to a boil. Reduce heat to medium-low and simmer

for 10 more minutes.

On a large cutting board, chop the pork and transfer to the pot and stir. Allow to simmer a few

more minutes to combine all of the ingredients. Serve warm.









INGREDIENTS:

4 large firm white fish fillets, fresh or frozen

2 medium limes, zest and juice

1 tablespoons chopped mint

3 tablespoons chopped basil



1 medium onion, sliced

1 medium red bell pepper pepper, seeded and sliced

1 teaspoon paprika

1 teaspoon ground cumin


1 teaspoon red wine vinegar

1 large avocado, peeled, pitted, and cubed


Rub fish with lime juice, herbs and salt and pepper. Place fish in a greased baking dish and

cover. Place in oven and bake for 15 minutes, until fish flakes easily with a fork.

In a large bowl, mix the remaining ingredients, and season with salt and pepper to taste. Serve

each fish fillet with a side of salsa.









INGREDIENTS:


1 cup chopped leeks

3 medium carrots, chopped

2 cups chopped kale

1 1/2 pounds boneless skinless chicken thighs, cubed

6 cups low sodium chicken broth or use bone broth

1 sprig thyme, minced

1 sprig rosemary, minced

sea salt and freshly ground black pepper, to taste

1 1/2 cups almond meal

2 medium eggs

1/2 teaspoon dried oregano

1/4 teaspoon baking powder

1 tablespoon canned full fat coconut milk

COOKING INSTRUCTIONS: In a large pot, heat the oil over medium-high heat. Cook the leeks,

carrots and kale until tender. Add in the next 5 ingredients (cubed chicken through the salt and

pepper). Bring the mixture to a low boil.

In a medium bowl, mix together the remaining ingredients and season with salt and pepper. Using

your hands, pinch off small amounts of dough and drop into the boiling chicken soup.

Continue to do this until all the dough have been dropped and continue to cook for another 5-7

minutes, or until the dumplings are cooked through and floating to the top of the soup. Remove

from the heat and serve.

SERVING SUGGESTION: Guacamole (avocado, tomato, jalapeno, cilantro, onion, sea salt, lime

juice) and parsnip fries.








INGREDIENTS:

4 pounds beef short ribs, browned

3 sprigs thyme

4 teaspoons ground ginger

4 teaspoons ground turmeric

4 teaspoons ground cinnamon

2 large onions, chopped

6 cups diced dried unsweetened apricots

4 cups low-sodium beef broth or use bone broth


Sea salt and freshly ground pepper, to taste

COOKING INSTRUCTIONS: In a crock cooker, place the browned ribs. Add all seasonings, onions,

apricots, stock and apple cider vinegar, cover the crock and cook on LOW for 6 to 8 hours.

Remove short ribs and using a hand blender, puree the sauce from the crock cooker and add sea

salt and pepper to taste as needed. Serve short ribs warm with sauce on top.

SERVING SUGGESTION: Garlicky kale and Faux-tay-toes and Sauteed Garlicky Kale (Steam

cauliflower till tender; drain; mash with butter, salt and pepper to taste till you get a mashed

potatoes texture.




21 Day Knockout Breakfasts – of 70





Breakfast 1: Almond Pancakes with Berries and Bacon

Breakfast 2: Sausage and Cauliflower Hash

Breakfast 3: Green Smoothie with Chicken Sausage

Breakfast 4: BLA Breakfast Sandwich

Breakfast 5: Ground Chicken and Sweet Potato Breakfast

Breakfast 6: Broccoli and Chicken Breakfast Wraps

Breakfast 7: Spanish Breakfast Bake







INGREDIENTS:

2 large very ripe bananas, mashed

4 large eggs

2 tablespoons almond flour

2 teaspoons ground cinnamon

2 teaspoons vanilla

Pinch of sea salt


1 pound nitrate free bacon

1 cup berries, fresh or frozen


In a large mixing bowl, mix the first 6 ingredients (bananas through salt), until smooth.

In a large skillet over medium heat, heat the coconut oil. To the oil, add 1/4 cup of the pancake

mix. Cook for 3 to 4 minutes on each side, until each side is golden brown and pancakes fluff up.

On a large baking sheet, place the bacon in a single layer. Place the bacon in the oven and bake for

5 to 10 minutes per side, until bacon is crisp and light brown. Transfer bacon to a paper towel lined

plate and allow to cool.

Top pancakes with berries and serve with bacon.







INGREDIENTS:

1 pound additive free ground sausage


1 large shallot, chopped

1 large stalk celery, chopped



1 teaspoon minced thyme

1 teaspoon minced oregano

COOKING INSTRUCTIONS: In a large skillet over medium heat, add sausage, garlic and shallot.

Cook for 5 minutes, until sausage is brown.

To the sausage mixture, add the next 5 ingredients (celery through oregano) and stir. Cook for 5 to

10 minutes, until sausage is cooked through and vegetables are tender.

Serve warm.








INGREDIENTS:

2 cups unsweetened coconut milk

1 large apple, cored and sliced

2 cups spinach

1 cup chopped kale

1/2 banana, frozen

1/2 teaspoon ginger

4 large additive free chicken sausage links

COOKING INSTRUCTIONS: Preheat oven 400 degrees.

In a blender, place the first 6 ingredients (coconut milk through ginger). Blend until smooth and

pour into 4 glasses.

On a large baking sheet, place the sausage and put in the oven. Bake for 15 minutes, until sausage

is cooked through and warm. Serve with smoothies.







INGREDIENTS:

8 medium Portobello mushroom caps

2 teaspoons olive oil


16 slices nitrate free, cooked bacon

4 cups baby arugula

1 large avocado, peeled, pitted and sliced


Season each side of the mushroom caps with the olive oil and salt and pepper and place on a large

baking sheet. Place in the oven and bake for 5 to 10 minutes, until mushroom is tender.

Layer one mushroom cap, bacon, arugula, avocado and another mushroom cap and serve.







INGREDIENTS:

1 tablespoon coconut oil

1 pound ground chicken

1 large shallot, chopped


2 cups cubed sweet potato

1 teaspoon ground cinnamon

2 teaspoons minced thyme

3 tablespoons low sodium chicken broth, or use homemade

COOKING INSTRUCTIONS: In a large skillet over medium heat, heat oil. To the skillet, add the

chicken and shallot. Cook for 5 minutes, until chicken is brown.

To a large baking dish, pour the chicken mixture. To the baking dish, add the remaining

ingredients (sea salt to chicken broth) and stir. Place dish in the oven and bake for 25 minutes,

until chicken is cooked through and vegetables are tender. Serve warm.







INGREDIENTS:

1 large head broccoli, cut into florets and steamed


1 teaspoon grated lemon zest

1 tablespoon coconut oil

2 cups chopped chicken breast

4 large green leaf lettuce leaves

1 medium avocado, peeled, pitted and sliced

COOKING INSTRUCTIONS: In a food processor, place the first 3 ingredients (broccoli through

lemon zest). Pulse until smooth.

In a medium skillet over medium heat, heat the oil. To the oil, add the chicken and sea salt and

freshly ground black pepper to taste. Cook for 10 minutes, until chicken is cooked through.

In the lettuce leaves, layer the broccoli hummus, chicken and avocado. Roll up the lettuce leaves

and serve.








INGREDIENTS:

1 pound browned ground beef

2 cups chopped kale

1 small onion, chopped

1/4 cup chopped cilantro

1 large sweet potato, shredded

Sea salt and freshly ground black pepper to taste

2 tablespoons lime juice

1 teaspoon grated lime zest

Aluminum foil


In a large bowl, mix all the ingredients.

In a large baking dish, pour the contents of the bowl. Cover the baking dish with aluminum foil and

place in the oven. Bake for 20 minutes, until sweet potato is tender and vegetables are cooked

through. Uncover and bake for 5 minutes, until top is golden brown. Serve warm.




21 Day Knockout Lunches – of 70





Lunch 1: Salmon and Beet Salad with Dill Vinaigrette Dressing

Lunch 2: Spring Chicken Soup

Lunch 3: Roasted Tomato Taco Salad

Lunch 4: Steak and Radish Toss

Lunch 5: Asian Cabbage with Pork Slaw

Lunch 6: Ginger-Lime Chicken Skillet

Lunch 7: Citrus Roasted Shrimp and Artichokes







Cook Time: N/A

INGREDIENTS:

1 pound cooked salmon fillets

6 cups mixed greens lettuce

1 cup raw shredded beet

1/4 cup chopped red onion

1/4 cup champagne vinegar

1/4 cup extra virgin olive oil



1 tablespoon fresh chopped dill

COOKING INSTRUCTIONS: In a medium bowl flake the salmon. In a large bowl, mix the lettuce,

beet and onion. In a small bowl, mix the remaining ingredients and pour over the salad. Top the

salad with the salmon and serve.







INGREDIENTS:

1/4 cup olive oil



3 large stalks celery, chopped

1 medium carrot, chopped

6 cups low sodium chicken broth or use bone broth


1 teaspoon fresh thyme

2 cups chopped mushrooms


1 pound roasted and shredded chicken

COOKING INSTRUCTIONS: In a pot over medium heat, add the first 5 ingredients (oil through

carrot). Cook for 5 minutes, until vegetables are tender. To the pot, add the remaining

ingredients and stir. Reduce heat to low and simmer for 15 minutes, until soup is heated through

and the veggies are tender. Serve warm.








INGREDIENTS:

1 1/2 pounds cooked ground beef

1 (14-ounce) can roasted tomatoes


2 tablespoons ground cumin

2 teaspoons ground chili powder

1 teaspoon fresh minced garlic

2 cups chopped cauliflower florets

4 cups chopped romaine lettuce

2 small avocados, peeled, pitted and chopped

¼ cup chopped cilantro

COOKING INSTRUCTIONS: Heat a large skillet over medium heat. To the skillet, add the first 6

ingredients (beef through garlic). Stir and cook for 5 minutes until beef mixture is bubbling. Add

the cauliflower and cook for another 5 minutes. Remove from the heat. In a large bowl, add the

lettuce and top with the beef mixture. Top the salad with the avocado and cilantro and serve.







Cook Time: N/A

INGREDIENTS:

4 cups mixed spring lettuce

1 cup chopped radish

1/4 cup chopped red onion

1 medium chopped carrot

2 cups chopped broccoli florets

1 pound cooked and sliced steak


1 large lime, zest and juice



COOKING INSTRUCTIONS: In a large bowl, mix the first 6 ingredients (lettuce through steak).

In a small bowl, mix the remaining ingredients and pour over the salad. Toss and serve.






Prep Time: 15 minutes Cook Time: N/A

INGREDIENTS:

1 1/2 pounds shredded, cooked pork, or use chicken

4 cups shredded napa cabbage

1 cup shredded carrots

1/4 cup fresh chopped cilantro

2 cups chopped cauliflower florets


1 tablespoons sesame oil

1 large lemon, zest and juice

1 tablespoon hot sauce

2 teaspoons sesame seeds


COOKING INSTRUCTIONS: In a large bowl, mix the first five ingredients (beef through cauliflower.)

In a small bowl mix remaining ingredients and pour over salad and serve.







INGREDIENTS:

4 tablespoons ghee



1 tablespoon fresh grated ginger

1 tablespoon sesame seeds

1 1/2 pounds chopped boneless, skinless chicken breasts


1/4 cup low sodium chicken broth or use bone broth

1 large lime, zest and juice

1 cup shredded carrots

2 cups snow peas

COOKING INSTRUCTIONS: In a large skillet over medium heat, heat ghee. To the skillet, add the

onion, garlic, ginger and sesame seeds. Cook for 5 minutes, and then add the next 4 ingredients

(chicken through lime zest). Reduce heat to low, stir well and cook for 15 minutes until chicken is

no longer pink in center. To the chicken, add the carrots and snow peas and cook for about 5

minutes, until carrots and peas are slightly tender. Turn off heat and serve warm.








INGREDIENTS:

1 1/2 pounds peeled and deveined shrimp

2 tablespoons fresh lemon juice


2 teaspoons chopped fresh parsley

4 tablespoons ghee

3 cups cooked artichoke hearts

2 cups green beans, lightly steamed



In a large baking dish, place shrimp. Mix shrimp with lemon juice, salt and pepper and parsley. In a

separate bowl mix the remaining ingredients, and season with salt and pepper. Place baking dish in

the oven and bake for 10 to 15 minutes, until the shrimp is pink and cooked through.

Serve warm.




21 Day Knockout Smoothies – of 70





Smoothie 1: Spring Berry Smoothie

Smoothie 2: Cherry Chip Smoothie

Smoothie 3: Strawberry Smoothie

Smoothie 4: Blueberry Pear Smoothie

Smoothie 5: Mixed Berry Chia Smoothie

Smoothie 6: Chocolate Chai Smoothie

Smoothie 7: Mighty Matcha Smoothie





Smoothie 1 – Serves 1

INGREDIENTS:

1/2 cup unsweetened coconut milk

1/4 cup frozen strawberries

1/4 cup frozen blueberries

1 tablespoon chia seeds

2 scoops Perfect Paleo Protein 2.0, any flavor

2 scoops FiberMender 3.0

1 scoop Just Juiced Veggies, optional

DIRECTIONS: In a blender, add unsweetened coconut milk, strawberries, blueberries, chia seeds,

PPP, FiberMender and Just Juiced Veggies; blend until smooth and enjoy! For a thinner smoothie,

add more unsweetened coconut milk or water.


INGREDIENTS:

1/2 cup unsweetened almond milk

½ cup frozen cherries

1 tablespoon almond butter

1 tablespoon cocoa nibs




DIRECTIONS: In a blender, add unsweetened almond milk, cherries, almond butter, cocoa nibs,

PPP, FiberMender and Just Juiced Veggies; blend until smooth and enjoy! For a thinner smoothie,

add more unsweetened almond milk or water.






INGREDIENTS:


1/2 cup frozen strawberries

1/2 cucumber, sliced

1/2 cup spinach





DIRECTIONS: In a blender, add unsweetened coconut milk, strawberries, cucumber, spinach, chia

seeds, PPP, FiberMender and Just Juiced Veggies; blend until smooth and enjoy! For a thinner

smoothie, add more unsweetened coconut milk or water.


INGREDIENTS:



1 small pear, sliced

1 tablespoon flax seeds




DIRECTIONS: In a blender, add unsweetened almond milk, blueberries, pear, flax seeds, PPP,

Fibermender and Just Juiced Veggies; blend until smooth and enjoy! For a thinner smoothie, add

more unsweetened almond milk or water.






INGREDIENTS:


1/2 cup frozen mixed berries





DIRECTIONS: In a blender, add unsweetened coconut milk, berries, chia seeds, PPP, FiberMender

and Just Juiced Veggies; blend until smooth and enjoy! For a thinner smoothie, add more

unsweetened coconut milk or water.


INGREDIENTS:


1 tablespoon almond butter

1/4 teaspoon ground cardamom

1/4 teaspoon ground cinnamon

1/4 teaspoon ground ginger

1 tablespoon cocoa nibs




DIRECTIONS: In a blender, add unsweetened almond milk, almond butter, cardamom, cinnamon,

ginger, cocoa nibs, PPP, FiberMender and Just Juiced Veggies; blend until smooth and enjoy! For a

thinner smoothie, add more unsweetened almond milk or water.






INGREDIENTS:



1/2 cup spinach

1 teaspoon matcha powder




DIRECTIONS: In a blender, add unsweetened coconut milk, blueberries, spinach, matcha, PPP,

FiberMender and Just Juiced Veggies; blend until smooth and enjoy! For a thinner smoothie, add

more unsweetened coconut milk or water.





Workout to compliment the 21 Day Knockout by Stephen Sues.

Introduction What you will need: (1) light duty resistance band and (1) resistance band door anchor. You can find these online or in stores. Follow instructions for proper set-up. Next, download an interval timer app for your smartphone and set it up for 40 second work intervals and 20 second rest intervals. If you don’t own a smartphone a wall clock will be just fine. Each Resistance Workout has 7 exercises. Go through them in order (descriptions to ease confusion are at the end) working for 40 seconds and resting for 20 seconds before moving on. Go through the list twice making it approximately a 14-minute workout. The workouts will be days 1, 3, 5, 7, and 9 of the 21 Day Knockout. Days 2, 4, 6, 8, and 10 I would like you to get up, go out and fast walk/slow jog for 10‐15 minutes at least once a day. This only needs to be moderately intense at most, remember your heart is a muscle too and it’s best not be over‐trained in the beginning stages of any activity regime. Repeat these workouts starting day 11.

The Workouts

Day 1(Full Body) Day 3(Full Body) Day 5(Lower Body) Day 7(Upper Body) Day 9(Cardio/Core)

Plank Bridge Crunches Plank Plank

Bodyweight Squats Jumping Jacks High Knees Jumping Jacks Bridge

Crunches Bodyweight Squats Bodyweight Squats Band Rows Jumping Jacks

Bridge Band Rows Crunches Band Shoulder Raises High Knees/Marching

High Knees/Marching Pushups Bodyweight Squats Band Bicep Curls Bridge

Pushups High Knees Wall Sit Pushups Crunches

Band Rows Plank Bridges Band Triceps

Kickbacks Jumping Jacks





Exercise Descriptions Core Plank- position yourself on your knees and elbows making a straight line from the shoulders to the knees, squeeze abs and glutes. Advanced: Go up on toes instead of knees.





Crunches- Laying on back with feet flat on the floor, contract your abs lifting you shoulder blades slightly off the floor, hold for one second, and slowly return to the floor. Repeat.





Bridge- Same position as the crunch, keeping your heels glued to the floor contract your glutes and low back and raise

yourself as high as possible and hold. Try to make a straight line from the knees to the shoulder. Advanced: Try it on just

one leg, and alternate to the other half way through the time (:40 total).





Cardio Jumping Jacks- Seriously, its jumping jacks ☺ High Knees/Marching- Run in place bringing your knees up as high as possible as you perform this exercise. Hint, I like to

put my hands out in front of me as targets to tap my knees against. If this is complicated or painful try just marching in

place quickly.





Lower Body Squats‐ Stand with feet shoulder width apart squat down keeping the heels on the floor and your back straight and return up contracting your glutes. Touching your elbows to your knees is a good practice for how deep you should be going.





Bridges- Same as the bridges described in the Core exercises, except you need to pulse up and down. You can also advance this exercise by going single leg.





Wall Sit- Lean against a wall keeping your shoulders and head against the wall. Bend your knees and drop your hips low

as if you were squatting and hold the position. Do not go below 90 degrees. If this hurts the knees distance your feet

further from the wall or don’t go as low.





Upper Body Pushups‐ Do pushups on your knees and make sure your hips are not up in the air. Do not go lower than a 90 degree bend in the elbows.





Band rows- With your resistance band secured to the door jam, stand erect and pull the band keeping the shoulders down and back (Do not shrug). Release and repeat.





Band Shoulder Raises- Facing away from the door hold the band at your side keeping your arms straight, raise them out

in front of you then return to the starting position.





Band Triceps Kickbacks- Facing the door, hinge over at the hips and straighten your arms behind you stretching the band. Slowly flex your elbows to 90 degrees then return to straight.





Band Bicep Curls- Facing the door, keep the elbows glued to your sides at 90 degrees. Flex your elbows up towards your shoulders and return slowly to the starting position.


please check with your doctor before beginning this or any ... · dip the fish in the coconut milk...

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