week 3 - amazon web services€¦ · cycle 1 | week 3 recipes • 2 scoops jj virgin all-in-one...

THE FOOD INTOLERANCE SOLUTION

WEEK 3 MEAL PLAN, SHOPPING LIST AND RECIPES

CYCLE 1

JJVIRGIN.COM

http://www.jjvirgin.com?utm_source=bfiop-c1-w3-meal-plan&utm_medium=text-link&utm_campaign=bfiop&utm_term=drive-to-home

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© 2017 Copyright, JJ Virgin and Associates. All Rights Reserved

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CYCLE 1 | WEEK 3 MEAL PLAN, SHOPPING LIST & RECIPES

THE FINISH LINE... (OR NOT?)

This is your final week of Cycle 1! Congrats on your commitment and progress.

You have a choice going forward:

You can continue on to Cycle 2 and start finding out which of the 7 high-FI

foods you can safely add back.

You can stay in Cycle 1 until you’ve lost more weight and your Food Intolerance

Quiz shows your symptoms are under control.

If you decide to stay in Cycle 1 longer, remember we have hundreds more recipes

available at jjvirgin.com/recipes, as well as in The Virgin Diet Cookbook and

Sugar Impact Diet Cookbook.

(As tempting as it may be to stay where you are, you do need to venture into

Cycle 2 someday so you don’t limit your diet unnecessarily…)

Save 10% on Virgin Diet-approved protein shakes and never worry about running out when you subscribe HERE…

http://jjvirgin.com/recipes?utm_source=bfiop-c1-w3-meal-plan&utm_medium=text-link&utm_campaign=bfiop&utm_term=drive-to-recipes

https://jjvirginstore.com/collections/books/products/the-virgin-diet-cookbook?utm_source=bfiop-c1-w3-meal-plan&utm_medium=text-link&utm_campaign=bfiop&utm_term=virgin-diet-cookbook

https://jjvirginstore.com/collections/books/products/sugar-impact-diet-cookbook?utm_source=bfiop-c1-w3-meal-plan&utm_medium=text-link&utm_campaign=bfiop&utm_term=sid-cookbook

https://jjvirginstore.com/collections/shakes?utm_source=bfiop-c1-w3-meal-plan&utm_medium=text-link&utm_campaign=bfiop&utm_term=shake-collection

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Breakthrough Basic ShakeMexican Chicken Tortilla Soup; side green salad with lemon juice and olive oilLemon and Herb Broiled Sole; baked sweet potato with sea salt and smoked paprika; and steamed broccoli drizzled with olive oil

Ginger Peachberry SmoothieSteamed quinoa topped with Mexican Chicken Tortilla Soup and a dollop of dairy-free cream cheese or ricotta; side salad topped with fresh organic berries, sliced almonds, and avocado oilLemon and Herb Broiled Sole; wild rice steamed with bone broth or veggie stock; and mixed veggies sauteed in avocado oil and garlic

Breakthrough Basic ShakeMexican Chicken Tortilla Soup; side green salad with lemon juice and olive oilQuinoa Fusilli with Cherry Tomatoes, Garlic, Basil, and Olive Oil; large green side salad; and organic berries topped with whipped coconut cream

Ginger Peachberry SmoothieFlank Steak Bistro Chopped SaladQuinoa Fusilli with Cherry Tomatoes, Garlic, Basil, and Olive Oil; large green side salad; and organic berries topped with whipped coconut cream Breakthrough Basic ShakeFlank Steak Bistro Chopped SaladTandoori Chicken; Wild Rice and Vegetable Pilaf

Ginger Peachberry SmoothieTandoori Chicken; Wild Rice and Vegetable PilafCrockpot Chicken & Cauliflower Rice Stew

Breakthrough Basic ShakeCrockpot Chicken & Cauliflower Rice StewHigh-Protein Paleo Power Bowl

Chocolate Berry Chia Pudding

CYCLE 1 | WEEK 3 MEAL PLAN

If you’re vegetarian or vegan, feel free to use any of the recipes or substitutions suggested in the Breakthrough Vegan Guide.

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

TREAT

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CYCLE 1 | WEEK 3 SHOPPING LIST

PANTRYJJ Virgin Store___ JJ Virgin All-In-One Protein Shake (your choice of flavor and protein type)

___ JJ Virgin Extra Fiber

___ JJ Virgin Sprinkles

Dry Goods___ 1 (14.5 oz.) can organic fire-roasted tomatoes

___ 1 (15 oz.) can organic no-salt-added cannellini beans

___ 4 cups organic low-sodium chicken broth

___ 4 cups organic chicken stock, or bone broth

___ 1 brown rice tortilla

___ 2 cups wild rice

___ 1/2 cup cooked quinoa

___ 6 oz. gluten-fee, corn-free quinoa fusilli pasta

___ 44 oz. unsweetened coconut milk

___ 30 oz. unsweetened almond milk

___ 1/2 cup full-fat unsweetened coconut yogurt

___ 1 cup full-fat unsweetened coconut milk

___ 1 (14 oz.) can unsweetened coconut milk

___ dairy-free cream cheese or ricotta

___ 1/3 cup chia seeds

___ sliced almonds

___ 2 tbsp chopped nuts (almonds, pecans, or walnuts)

Oil & Seasonings

___ Dijon mustard

___ coconut oil

___ avocado oli

___ olive oil

___ sea salt

___ black pepper

___ smoked paprika

___ ground cumin

___ ground cinnamon

___ dried thyme

___ dried oregano

___ cayenne pepper

___ ground chipotle pepper

___ crushed red pepper flakes

___ real vanilla extract

___ red wine vinegar


https://jjvirginstore.com/collections/supplements/products/extra-fiber?utm_source=bfiop-c1-w3-meal-plan&utm_medium=text-link&utm_campaign=bfiop&utm_term=extra-fiber

https://jjvirginstore.com/collections/supplements/products/virgin-sprinkles?utm_source=bfiop-c1-w3-meal-plan&utm_medium=text-link&utm_campaign=bfiop&utm_term=sprinkles

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FRIDGE & FREEZERProduce___ 3 cups organic fresh berries (blueberries, strawberries, blackberries, or raspberries)

___ 1 bunch fresh parsley

___ 1 bunch fresh cilantro

___ 1 bunch fresh basil

___ 2 tsp fresh rosemary

___ 1 small piece fresh ginger

___ 1 large head garlic

___ 1 medium onion

___ 1 small yellow onion

___ 1 small red onion

___ 1 medium red onions

___ 1 small zucchini

___ 1 small yellow squash

___ 1 large head celery

___ 2 large carrots

___ 1 avocado

___ 2 lemons

___ 1 lime

___ 1 small head Romaine lettuce

___ 1 medium cucumber

___ 1 medium red bell pepper

___ 1 small bunch radishes

___ 1 pint organic grape tomatoes

___ 1 sweet potato

___ broccoli

___ mixed veggies of your choice for 1 meal

___ 12 cups leafy greens (spinach, kale or chard)

___ 1/4 cup organic green peas


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Meat___ 12 oz. organic free-range boneless, skinless, chicken breast

___ 4 bone-in skinless chicken thighs

___ 1-1/2 lbs boneless, skinless, organic free-range chicken thighs

___ 8 oz. grass-fed flank steak

___ 4 (6 oz.) wild-caught sole fillets

___ 4 oz. cooked meat of your choice

Frozen___ 2 cups organic frozen mixed berries

___ 1-1/2 cup frozen organic raspberries

___ 1-1/2 cups organic frozen peach slices

___ 3-1/2 cups organic frozen spinach

___ 12 oz. organic riced cauliflower


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CYCLE 1 | WEEK 3 RECIPES

• 2 scoops JJ Virgin All-In-One Protein Shake (your choice of flavor and protein type)

• 2 tsp JJ Virgin Extra Fiber or 1 Tbsp chia seeds

• 1/2 cup frozen mixed berries

• 1/2 cup organic frozen spinach

• 8 oz. unsweetened coconut milk

• 1 Tbsp coconut oil

BASIC BREAKTHROUGH SHAKE

Blend ingredients well in blender. You can

thin your shake by adding water or thicken it

by adding ice cubes. Enjoy!

MAKES 1 SERVING

• 2 scoops JJ Virgin All-In-One Protein Shake (your choice of flavor and protein type)

• 2 tsp JJ Virgin Extra Fiber or 1 Tbsp chia seeds or ground flaxseed

• 1/2 cup organic frozen raspberries

• 1/2 cup organic frozen peach slices

• 1/2 cup organic frozen spinach or kale

• 10 oz. unsweetened almond milk

MAKES 1 SERVING

GINGER PEACHBERRY SMOOTHIE

Blend ingredients well in blender. You

can thin your shake by adding water or

thicken it by adding ice cubes. Enjoy!





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MEXICAN CHICKEN TORTILLA SOUP

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Heat 3 teaspoons of the oil in a Dutch oven over medium-high heat.

Add the tortilla strips and cook, stirring, until crisp, 5-6 minutes. Transfer to a plate lined with a paper towel to drain.

Return the Dutch oven to the stove and heat the remaining teaspoon of oil over medium-high heat. Add the onion, garlic, celery, cumin, oregano, and ground chipotle; cook, stirring occasionally, until vegetables begin to soften, 2-3 minutes.

Stir in the tomatoes and cook for 2 minutes. Pour in the broth, bring to a boil, and immediately reduce the heat to medium-low; cover and simmer for 25 minutes. Stir in the chicken and cook until heated through, about 3 minutes.

Remove from the heat, and stir in the cilantro, lime juice, and salt. Divide the soup among four bowls and top with the tortilla strips and avocado.

• 4 tsp olive oil or coconut oil

• 1 brown rice tortilla, cut in half, then into thin strips

• 1 medium onion, chopped

• 2 garlic cloves, minced

• 2 celery stalks, chopped

• 1 tsp ground cumin

• 3/4 tsp dried oregano

• 1/4 tsp ground chipotle pepper

• 1 (14.5-ounce) can organic diced fire-

roasted tomatoes and their juice

• 4 cups organic low-sodium chicken broth

• 12 oz. cooked organic free-range boneless, skinless chicken breast cut into cubes (about 2 cups)

• 2 Tbsp chopped fresh cilantro

• 1 Tbsp lime juice

• 1/2 tsp sea salt

• 1 avocado, cut into 1/2-inch dice

MAKES 4 SERVINGS

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LEMON AND HERB BROILED SOLE

Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014

Preheat the broiler. Lightly oil a large baking sheet.

Combine the oil, lemon zest, parsley, gar-lic, lemon juice, salt, and pepper in a small bowl.

Place the fish on the prepared baking sheet and spread the lemon-herb mixture over the top of the fillets.

Broil until the fish flakes easily with a fork, 3 to 4 minutes.

• 4 (6-oz) wild-caught sole fillets

• 2 Tbsp olive oil

• 1 Tbsp grated lemon zest

• 1 Tbsp chopped fresh parsley

• 1 clove garlic, minced

• 2 tsp lemon juice


• 1/2 tsp coursely ground black pepper

MAKES 4 SERVINGS

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FLANK STEAK BISTRO CHOPPED SALAD

• 8 oz. grass-fed flank steak, trimmed

• 1 Tbsp Dijon mustard


• 2 tsp chopped fresh rosemary


• 1/4 tsp freshly ground black pepper

• 1 small head Romaine lettuce, chopped (about 4 cups)

• 1 medium cucumber, peeled, seeded, and cut in 1/2-inch dice

• 1 medium red bell pepper, cut in 1/2-inch dice

• 2 celery stalks, cut into 1/2-inch dice

• 3 radishes, cut into 1/2-inch dice

• 1 small red onion, finely chopped

• 1 Tbsp red wine vinegar

Combine the steak, mustard, 1 teaspoon of the

oil, and the rosemary in a medium bowl.

Heat a grill pan over medium heat until hot.

Season the steak with 1/4 teaspoon of the salt

and 1/8 teaspoon of the pepper, and add it to

the pan: Cook for 4 to 5 minutes per side or

medium-rare, or to desired doneness.

Transfer to a cutting board and let stand for 5

minutes.

While the steak rests, combine the lettuce,

cucumber, bell pepper, celery, radishes, onion,

vinegar, and the remaining 4 teaspoons oil, 1/4

teaspoon salt, and 1/8 teaspoon pepper in a

separate bowl.

Cut the steak diagonally across the grain into

thin slices. Divide the salad between two

plates, and top it with the steak.

MAKES 2 SERVINGS


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• 6 oz. gluten-free, corn-free quinoa fusilli pasta


• 2 cloves garlic

• 1/8 tsp crushed red pepper flakes (or more to taste)

• 1 pint organic grape tomatoes, halved

• 1 cup canned organic no-salt-added cannellini beans, drained and rinsed

• 1/4 cup organic green peas, cooked

• 1/4 cup thinly sliced fresh basil



MAKES 2 SERVINGS


QUINOA FUSILLI WITH CHERRY TOMATOES, GARLIC, BASIL, AND OLIVE OIL

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Bring a large pot of lightly salted water to a boil. Add

the pasta and cook according to the directions.

While the pasta is cooking, heat the oil in a large

nonstick skillet over medium-high heat. Add the garlic

and pepper flakes and cook, stirring, until fragrant,

about 30 seconds.

Add the grape tomatoes and cook, stirring occasionally,

until softened, 6 to 7 minutes. Stir in the beans and

peas and cook for 1 minute.

Drain the pasta and add it to the tomato mixture.

Cook, tossing, until hot, 1 minute.

Remove from the heat and stir in the basil, salt, and

pepper.

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WHIPPED COCONUT CREAM

• 1 (14-ounce) can unsweetened coconut

milk, refrigerated at least 12 hours

Open the can and drain off the liquid.

(Save it to use in protein shakes!)

Then scoop the firm coconut meat into a

medium bowl. Beat with an electric mixer

on medium-high speed until completely

whipped and thick.

Refrigerate until ready to use.

MAKES 1/2 CUP

TANDOORI CHICKENMAKES 2 SERVINGS

• 4 bone-in skinless chicken thighs (about 1 pound), trimmed

• 1/2 cup full-fat unsweetened coconut yogurt

• 1 Tbsp lemon juice

• 2 cloves garlic, minced

• 2 tsp minced fresh ginger

• 1 tsp paprika

• 1/2 tsp ground cumin


• 1/8 tsp ground cinnamon

• 1/8 tsp cayenne pepper

• olive oil for frying pan

• chopped cilantro to serve

Combine the coconut yogurt, lemon juice,

garlic, ginger, paprika, cumin, cinnamon, and

cayenne in a large bowl. Add the chicken and

toss well to coat. Cover with plastic wrap

and refrigerate overnight.

Preheat the oven to 450F. Lightly dampen a

paper towel with a small amount of olive oil

and wipe a large rimmed baking sheet with it.

Remove the chicken from the marinade and

season with the salt. Place the chicken on

the prepared baking sheet. Roast until a

thermometer inserted into the thickest part of

the chicken registers 165°F, 25 to 28 minutes.

Enjoy!

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Originally published in JJ Virgin’s Sugar Impact Diet Cookbook, Grand Central Life & Style, 2015

WILD RICEAND VEGETABLE PILAF

• 1 cup dry wild rice



• 1 medium red onion, chopped


• 1 small zucchini, cut into 1/4” dice

• 1 small yellow squash, cut into 1/4” dice


MAKES 4 SERVINGS

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Cook the wild rice according to the package

directions with 1/4 teaspoon of salt.

Heat the oil in a large nonstick skillet over

medium-high heat.

Add the onion and garlic; cook, stirring

occasionally, until starting to soften, 1-2 minutes.

Add the zucchini and squash and cook until

lightly browned and tender, 7-8 minutes.

Stir in the cooked rice and cook until hot, 1-2

minutes.

Stir in the remaining 1/4 teaspoon salt and the

pepper.

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CROCKPOT CHICKEN & CAULIFLOWER RICE STEW

• 1-1/2 lbs organic free-range boneless, skinless chicken thighs

• 2 large carrots, peeled and chopped into

1/4” slices

• 2 stalks celery, chopped into 1/4” slices

• 1 small yellow onion, finely chopped


• 1 tsp sea salt


• 1 tsp dried thyme

• 1 tsp smoked paprika

• 1 cup unsweetened full-fat coconut milk (from a BPA-free can or sometimes called “coconut cream” in a carton)

• 4 cups organic chicken stock or bone broth

• 12 oz. organic frozen riced cauliflower

• Juice of half a lemon

• 2 Tbsp fresh chopped basil

Place chicken in bottom of slow cooker, then

top with carrots, celery, onion, garlic, salt,

pepper, thyme, and paprika.

Pour over coconut milk and chicken stock.

Cook on high for 3 hours or low for 6 hours.

Stir in frozen cauliflower rice and allow to cook

for another 30-45 minutes on high, until

cauliflower rice is tender.

Using two forks, tear the chicken thighs into

bite-sized chunks.

Stir in lemon juice, then serve topped with

fresh basil.

MAKES 4 SERVINGS

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HIGH-PROTEIN PALEO POWER BOWL

• 2 cups leafy greens (spinach, kale or chard)

• 1/2 cup steamed quinoa

• 4 oz. cooked meat (organic free-range chicken, or wild-caught fish like salmon or tuna)

• 1/4 cup berries (blueberries, strawberries, or raspberries)

• 2 Tbsp chopped nuts (almonds, pecans, or walnuts)

• 1 Tbsp chopped fresh basil


• 1 tsp freshly squeezed lemon juice


• dash ground black pepper

• dash paprika, cayenne, or curry powder

MAKES 1 SERVING

In shallow bowl or plate, start with layer of

greens. Top with quinoa, then meat, berries,

and nuts.

Sprinkle on chopped fresh basil.

Drizzle olive oil and lemon juice over

all ingredients.

Add salt, pepper, and spices of your choice

to season, then enjoy!

CHOCOLATE BERRYCHIA PUDDING

• 1 scoop JJ Virgin Chocolate All-In-One Protein Shake (your choice of protein type)

• 1-1/2 cups unsweetened coconut milk

• 1 tsp real vanilla extract

• pinch sea salt

• 1/3 cup chia seeds

• 1 cup organic fresh berries (your choice of strawberries, blueberries, blackberries & raspberries)

MAKES 1 SERVING

Whisk together the chocolate shake powder,

coconut milk, vanilla, and sea salt in a glass

bowl until well-combined.

Stir in the chia seed and berries.

Refrigerate overnight or at least 6 hours and

serve.



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Copyright © 2018 JJ Virgin & Associates, Inc. All rights reserved.

The contents of the Cycle 1, Week 3 Meal Plans Guide are for your personal use only and are subject to the Terms And Conditions at www.jjvirgin.com. The recipes have not been reviewed or approved by any government, health care organizations, or physician. Recipes must be prepared according to provided in-structions. Consult your primary health care provider with any related questions concerning your personal nutrition and fitness needs and the suitability of any recipes in light of your personal physical condition and circumstances.

JJ Virgin and JJVA assume no responsibility for errors or omissions that may ap-pear in this publication. While all attempts have been made to verify information provided in this publication, neither the Authors nor the Publisher assume any responsibility for errors, inaccuracies, or omissions.

Neither JJ Virgin nor JJVA render medical advice. This ebook offers health, fitness, and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, pro-fessional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health care professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your health care professional because of something you may have read in this book. The use of any information is solely at your own risk.

This information has not been evaluated by the FDA and is not intended to treat, diagnose, cure, or prevent any disease. This information is not intended as a substitute for the advice or medical care of a qualified healthcare professional, and you should seek the advice of your health care professional before undertaking any dietary or lifestyle changes.

http://www.jjvirgin.com?utm_source=bfiop-c1w2-meal-plan&utm_medium=text-link&utm_campaign=bfiop&utm_term=drive-to-home

week 3 - amazon web services€¦ · cycle 1 | week 3 recipes • 2 scoops jj virgin all-in-one...

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