I am really happy to have been introduced to this. I have been following your recipes pretty closely, but experimenting with vegetables off the bitters list. I bought a juicer right from the start and have been making two glasses a day. Love it! Juicing is a little bit of work but not too much to dissuade me. I find it’s a great way to curb my desire for anything sweet.
—Marianne F., age 50
When completing the 21-day protocol, I was very clear-headed and very focused. I loved the food recipes and so did my husband!
—Suzanne K., age 61
You are now ready to launch your new you! Eating the Radical Metabolism way promises to rev up your metabolism even as you indulge in your favorite foods. The plan presented below is a simple but tasty 28-day sample menu to get you started. With this new radical approach, you will see slimming as you replenish your body’s omega fat reserves, thin your bile, improve your gallbladder function, repair your gut, and rejuvenate your mitochondria. Everything you eat and drink will build vitality and strength and power up fat burning!
You have just finished your 4-day Cleanse and we want to make it easy on your digestive tract, so you will notice that for the next three weeks your breakfasts consist of light, easily digestible, but nutrient-dense liquid foods. You will start each day with the Citrus Blaster we talked about in Chapter 9. These give you a mega-infusion of pure fat-blasting nutritional goodness. And to coffee lovers everywhere—you’re welcome!
Keep in mind that these menus are not set in stone. Breakfast, lunch, and dinner are totally interchangeable. Alter them to fit your lifestyle and personal preferences. The only exception is Citrus Blaster, which could keep you awake if you drink it too late in the day. Just stick to the basic radical principles in terms of servings, portion sizes, and food groups so you maintain control over your insulin levels. You can always refer back to Chapter 9 for all the delicious details.
• Beverages: Drink at least 64 ounces of water and herbal tea, such as hibiscus and roasted dandelion, between meals every day. If you drink oolong tea, remember to limit it to two cups per day and limit coffee to one cup daily (which includes Citrus Blaster).
• Dairy: If you don’t tolerate dairy, feel free to eliminate it. That said, probiotic foods are extremely important, so if you are unable to tolerate fermented dairy, grab some of those fabulous fermented vegetables, such as dill pickles or sauerkraut, or add a teaspoon of miso to your soup.
• Vegan options: If you are vegan or vegetarian, simply substitute tempeh or one-half cup of beans or other legumes for one of the animal proteins each day.
• Omega fats: Don’t forget to include those all-important omega-6s and -3s with every single meal, which can be as simple as adding a drizzle of hempseed oil or sprinkling some ground flaxseeds over your dish.
• Strange and wonderfully radical new foods: I have included a select few radical new foods for their stellar health benefits, including umeboshi plum vinegar and Siberian pine nut oil. Umeboshi plum vinegar is tasty and has probiotic benefits, but if you prefer, you can always substitute apple cider vinegar. Pine nut oil is a delicious omega-6 shown to effectively resolve common digestive issues, so I strongly encourage investing in a bottle to try out over the next twenty-eight days.
Now, on to the menu! The menu that follows provides suggestions for four weeks of meals. The first three weeks are the 21-Day Reboot, and the fourth week represents one week on the Maintenance Plan.
On Maintenance, you will add back those other healthy neutral fats and oils, such as avocado, coconut, and olive, as well as eggs and onions as tolerated. On Maintenance, you will also score one to two extra servings of radical carbohydrates and fruits each day. Menu items with an asterisk (*) appear in the Radical Recipes chapter. Read on to discover the strategy for reshaping your body and transforming your life in just twenty-eight days.
SUNDAY
Breakfast:
Citrus Blaster
Snack:
7 walnuts
1 small apple
Lunch:
4 ounces broiled chicken breast sprinkled with 1 teaspoon ground flaxseeds
Tricolored salad (arugula, radicchio, and endive), with 1 tablespoon hemp seed oil and lemon juice
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
1 (4-ounce) Radical Turkey Bacon Burger*
½ cup steamed collard greens topped with 1 tablespoon butter or ghee
Small sweet potato, mashed, with cinnamon
Treat:
2 squares bitter dark chocolate
MONDAY
Breakfast:
Citrus Blaster
Snack:
Celery and carrot sticks with 1 tablespoon chopped fresh dill and 1 tablespoon lemon juice
Lunch:
½ cup cottage cheese on a bed of Bibb lettuce, sliced cucumber and red peppers with 1 tablespoon Sixy Sesame Salad Dressing* and 1 tablespoon of chia seeds
½ cup pineapple
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
4 ounces broiled wild-caught salmon drizzled with hempseed oil and lemon juice
½ cup peas with mint
Creamy Dreamy Watercress Soup*
Treat:
15 pistachios
TUESDAY
Breakfast:
Citrus Blaster
Snack:
7 walnuts
Lunch:
1 (4-ounce) grilled beef patty with mustard and cumin
Grapefruit Slaw* sprinkled with 1 tablespoon ground toasted flaxseeds
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
Chicken Schnitzel with Cucumber Salad*
½ cup steamed broccoli drizzled with umeboshi plum vinegar and 1 tablespoon pine nut oil
1 cup Val’s Horchata*
WEDNESDAY
Breakfast:
Citrus Blaster
Snack:
1 small pear with 2 tablespoons almond butter
Lunch:
4 ounces canned tuna or salmon with lemon juice and 1 tablespoon hemp oil on bed of mixed greens and chopped celery sprinkled with 1 tablespoon ground toasted flaxseeds
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
1 (4-ounce) grilled steak with garlic and rosemary
Steamed artichoke with 1 tablespoon Horseradish Vinaigrette*
½ cup roasted root vegetable with 1 tablespoon butter or ghee
Treat:
Two squares bitter dark chocolate
THURSDAY
Breakfast:
Citrus Blaster
Snack:
Celery sticks with 2 tablespoons cashew butter and 1 tablespoon ground toasted flaxseeds
1 (4-ounce) bison or beef burger with dill pickle and mustard on bed of red leaf lettuce, shredded carrot, and radish, with 1 tablespoon Umeboshi Plum Vinaigrette*
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
1 Melissa’s Turkey Sausage Patty*
½ cup basmati rice drizzled with 1 tablespoon hempseed oil
Green beans sautéed in Bone Broth* sprinkled with 1 tablespoon chopped walnuts
Treat:
3 macadamia nuts
1 tangerine
FRIDAY
Breakfast:
Citrus Blaster
Snack:
6 cashews
Lunch:
4 ounces tempeh plus garlic, water chestnuts, bok choy, bamboo shoots, and snap peas stir-fried together in 2 tablespoons Bone Broth*, 1 tablespoon coconut aminos, and ¼ teaspoon ground ginger, topped with 1 tablespoon flaxseed oil
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Moroccan Chicken*
½ cup oven-roasted butternut squash with ginger drizzled with 1 tablespoon pine nut oil
2 medium apricots
Treat:
15 pistachios
SATURDAY
Breakfast:
Citrus Blaster
Snack:
¾ cup peeled and chopped jicama sticks dipped in lime juice, cumin, and 1 tablespoon chia seeds
½ cup mango
Lunch:
Grilled chicken breast with tarragon an parsley on steamed green beans, topped with 1 tablespoon flaxseed oil
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
4 ounces grilled lamb chops marinated in garlic, dried mustard, rosemary, and lemon juice
Spaghetti squash drizzled with 1 tablespoon butter or ghee
Treat:
1 Hemp Cacao Magic 6-Ball*
SUNDAY
Breakfast:
Citrus Blaster
Snack:
2 tablespoons sunflower seeds
⅛ cantaloupe
Lunch:
4 ounces sardines, chopped celery, chopped parsley, tossed in 1 tablespoon Horseradish Vinaigrette* and topped with 1 tablespoon ground toasted flaxseeds
Creamy Dreamy Watercress Soup*
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
4-ounces Lemon Garlic Roasted Chicken*
Roasted asparagus with lemon zest and sesame seeds
½ cup cooked millet drizzled with 1 tablespoon pine nut oil
Treat:
1 Radical Chocolate Chip Cookie*
MONDAY
Breakfast:
Citrus Blaster
Snack:
1 (single-serving) package roasted seaweed snacks
2 medium plums
Chicken bowl made with 4 ounces chopped grilled chicken mixed with sliced radishes, watercress, celery, parsley, and 1 tablespoon Horseradish Vinaigrette* sprinkled with 1 tablespoon hemp hearts
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
1 cup Creamy Dreamy Watercress Soup
Teriyaki Tempeh*
½ cup roasted carrots with 1 tablespoon butter or ghee and dill
Treat:
4 walnuts with 2 squares bitter dark chocolate.
TUESDAY
Breakfast:
Citrus Blaster
Snack:
¾ cup peeled and roughly chopped jicama in 1 cup Greek yogurt, topped with 1 tablespoon hemp hearts
½ cup fresh seasonal berries
Lunch:
Turkey stir-fry made with 4 ounces chopped turkey breast, water chestnuts, bok choy, snow peas, parsley, drizzled with 1 tablespoon flaxseed oil
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
4 ounces chicken browned in 1 tablespoon ghee with ginger, leeks, and broccoli
½ cup basmati rice drizzled with 1 tablespoon pine nut oil
Treat:
1 Radical Chocolate Chip Cookie*
WEDNESDAY
Breakfast:
Citrus Blaster
Snack:
3 macadamia nuts
10 cherries
Lunch:
4 ounces roasted chicken with lemon juice and garlic
½ cup cooked millet drizzled with 1 tablespoon hemp oil
Watercress and cucumber salad with 1 tablespoon Horseradish Vinaigrette* topped with 1 tablespoon ground toasted flaxseeds
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
1 (4-ounce) lamb burger with mint drizzled with 1 tablespoon hemp oil
1 cup Creamy Dreamy Watercress Soup*
Treat:
2 squares dark chocolate and 7 almonds
THURSDAY
Breakfast:
Citrus Blaster
Snack:
1 (single-serving) package roasted seaweed snacks
12 grapes
1 Radical Turkey Bacon Burger*
Salad of shredded red and green cabbage, jicama, and carrots, with 1 tablespoon Sixy Sesame Salad Dressing* and sprinkled with 1 tablespoon chia seeds
½ cup peas with 1 tablespoon butter or ghee
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
4 ounces broiled lamb chops with rosemary, garlic, and pinch of cinnamon
Mashed steamed cauliflower with fennel sprinkled with 1 tablespoon ground toasted flaxseeds
Treat:
1 Hemp Cacao Magic 6-Ball*
FRIDAY
Breakfast:
Citrus Blaster
Snack:
Veggie sticks with Sunflower “Cheese” Dip*
Lunch:
1 (4-ounce) beef patty, drizzled with 1 tablespoon flaxseed oil
Grapefruit Slaw*
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
Roasted Sesame Pecan Chicken*
½ cup Roasted Beets with Sour Cream and Dill*
Treat:
7 almonds
Breakfast:
Citrus Blaster
Snack:
½ cup cottage cheese with ½ cup pineapple
Lunch:
4 ounces ground turkey cooked in 1 tablespoon ghee with garlic, wrapped in lettuce leaves
Steamed broccoli with lemon juice and 1 tablespoon hemp hearts
Endive and cucumber salad with 1 tablespoon Horseradish Vinaigrette*
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
4 ounces shrimp sautéed in 1 tablespoon ghee with ginger and garlic, with steamed broccoli
½ cup basmati rice drizzled with 1 tablespoon of pine nut oil
Treat:
2 squares of bitter dark chocolate
SUNDAY
Breakfast:
Citrus Blaster
Snack:
7 almonds
½ papaya drizzled with lime juice
3 ounces shredded crab with celery sticks and lime juice
1 cup Creamy Dreamy Watercress Soup*
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
Gingered Steaks with Arugula and Cucumber Salad* topped with 1 tablespoon hemp hearts
½ cup baked butternut squash with ground coriander drizzled with 1 tablespoon flaxseed oil
Treat:
2 tablespoons pine nuts
MONDAY
Breakfast:
Citrus Blaster
Snack:
1 (serving-size) package roasted seaweed snacks
1 small orange or tangerine
Lunch:
Radical Turkey Bacon Burger*
Salad of shredded red and green cabbage, jicama, and carrot with 1 tablespoon Sixy Sesame Salad Dressing*
½ cup peas with 1 tablespoon butter
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Savory Rosemary Lemon Lamb Chops*
Mixed lettuce salad with bitter greens, sprinkled with 1 tablespoon hemp hearts and drizzled with 1 tablespoon Hempseed Vinaigrette*
½ cup steamed broccoli and cauliflower
Treat:
6 Crazy Good Curried Cashews*
TUESDAY
Breakfast:
Citrus Blaster
Snack:
Cucumber spears with lime juice
1 kiwi
Lunch:
1 (4-ounce) beef burger with mustard wrapped in romaine lettuce
½ cup sweet potato fries
Steamed yellow squash medley with 1 tablespoon butter or ghee, sprinkled with 1 tablespoon ground toasted flaxseeds
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
Roasted Sesame Pecan Chicken*
Oven-roasted Brussels sprouts with lemon zest, drizzled with 1 tablespoon pine nut oil
Treat:
7 almonds
Breakfast:
Citrus Blaster
Snack:
2 tablespoons pumpkin seeds
½ small banana
Lunch:
4 ounces grilled chicken with capers on a bed of mixed greens, shredded daikon radish, 8 olives, drizzled with 1 tablespoon Sixy Sesame Salad Dressing* and 1 tablespoon ground toasted flaxseeds
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
1 (4-ounce) lamb burger with fresh mint and dill
Arugula and frisée with 1 tablespoon Hempseed Vinaigrette*
½ cup basmati rice with 1 tablespoon butter or ghee
Treat:
2 squares bitter dark chocolate
THURSDAY
Breakfast:
Citrus Blaster
½ cup fresh seasonal berries
Snack:
Pickle spears and 3 macadamia nuts
1 cup Radical Lentil Soup*
Salad of mixed greens, grated carrot, and daikon with 1 tablespoon Sixy Sesame Salad Dressing*
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
4 ounces grilled wild-caught salmon drizzled with 1 tablespoon hemp seed oil, coconut aminos, lemon juice, and ginger
Grapefruit Slaw*
Steamed broccolini drizzled with 1 tablespoon flaxseed oil
Treat:
4 walnuts and 2 squares dark chocolate
FRIDAY
Breakfast:
Citrus Blaster
Snack:
Celery sticks with 2 tablespoons cashew butter and 1 tablespoon chia seeds
1 medium peach
Lunch:
4 ounces grilled chicken breast with tarragon on bed of endive, 8 olives, daikon, and 1 tablespoon Umeboshi Plum Vinaigrette*
½ cup cooked millet with 1 tablespoon butter or ghee
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Grilled Lemon Dijon Turkey Cutlets*
Steamed green beans drizzled with lemon zest and 1 tablespoon flaxseed oil
Treat:
1 Hemp Cacao Magic 6-Ball*
SATURDAY
Breakfast:
Citrus Blaster
Snack:
2 Brazil nuts
1 small apple
Lunch:
Chicken bowl made with 4 ounces shredded grilled chicken, chopped celery, 8 olives, topped with 1 tablespoon Sixy Sesame Salad Dressing* and 1 tablespoon hemp hearts
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
1 (4-ounce) grilled steak with rosemary, drizzled with 1 tablespoon flaxseed oil
Cabbage sautéed in Bone Broth* with chopped garlic
½ cup peas with mint
Treat:
Radical Chocolate Chip Cookie*
SUNDAY
Breakfast:
Citrus Blaster
Snack:
Apple with 2 tablespoons nut butter
Lunch:
Tuna salad made with 4 ounces tuna fish, 1 tablespoon avocado oil mayonnaise, chopped celery, and a pinch of curry powder
1 cup Creamy Dreamy Watercress Soup* topped with 1 tablespoon hemp hearts
½ cup steamed rutabaga with dill drizzled with 1 tablespoon pine nut oil
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
4 ounces grilled chicken with lemon zest and garlic
½ cup steamed red cabbage with caraway seeds
½ cup basmati rice with 1 tablespoon butter or ghee
Treat:
15 pistachios
10 cherries
MONDAY
Breakfast:
Citrus Blaster
Snack:
1 sliced kiwi and ½ small banana, sliced
Curried Cauliflower Soup*
Spinach and radicchio salad with Umeboshi Plum Vinaigrette*
½ cup baked yam topped with 2 chopped macadamia nuts and 1 tablespoon shredded coconut
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
1 (4-ounce) bison or beef burger
Steamed broccoli sprinkled with 1 tablespoon hemp hearts
½ cup millet with 1 tablespoon butter or ghee
Treat:
1 serving Surprise! Cake*
TUESDAY
Breakfast:
Citrus Blaster
Snack:
½ cup mixed fresh berries topped with 1 tablespoon cream
Lunch:
4 ounces turkey medallions with green onion, drizzled with 1 tablespoon pine nut oil
Bibb lettuce and shredded carrot salad with Umeboshi Plum Vinaigrette*
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
4 ounces broiled lamb chops
½ cup mixed peas and basmati rice with mint, drizzled with Olive Your Heart oil
2 squares bitter dark chocolate and 7 almonds
1 medium peach
WEDNESDAY
Breakfast:
Citrus Blaster
Snack:
6 Crazy Good Curried Cashews*
1 small apple
Lunch:
4 ounces shrimp with shredded cabbage and 1 tablespoon Cilantro Lime Dressing*
½ cup millet with ginger
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
1 cup Radical Lentil Soup* sprinkled with 1 tablespoon ground toasted flaxseeds
½ cup sautéed spinach with 1 tablespoon olive oil and sea salt
Treat:
1 Crunchy Almond Fruit Bar*
THURSDAY
Breakfast:
Citrus Blaster
Snack:
Carrot sticks with 2 tablespoons cashew butter
½ cup mango
Chicken Schnitzel with Cucumber Salad* sprinkled with 1 tablespoon hemp hearts
¾ cup peeled and chopped jicama drizzled with lime juice
½ cup basmati rice drizzled with 1 tablespoon butter or ghee
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
1 (4-ounce) roasted turkey breast with sage and rosemary, drizzled in 1 tablespoon extra-virgin olive oil
½ cup acorn squash medallions, braised in Bone Broth*
Treat:
4 walnut halves
2 medium apricots
2 squares dark chocolate
FRIDAY
Breakfast:
Citrus Blaster
½ cup fresh seasonal berries
Snack:
Hummus with cucumbers and carrots
Lunch:
4 ounces roast beef with pickles and mustard
Spinach and frisée salad with 1 tablespoon toasted flaxseeds and 1 tablespoon Sixy Sesame Salad Dressing*
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Cauliflower Crust Pizza* smeared with 1 tablespoon olive oil, topped with 4 ounces organic turkey sausage, 1 ounce cheese, 8 black olives, artichoke hearts, spinach, oregano, and basil
½ cup oven-roasted sweet potato
Treat:
1 Crunchy Almond Fruit Bar*
SATURDAY
Breakfast:
Citrus Blaster
Snack:
2 plums
Lunch:
Teriyaki Tempeh*
Mixed green salad with ½ small avocado and 1 tablespoon Cilantro Lime Dressing*
½ cup millet drizzled with 1 tablespoon butter or ghee
Mid- to Late Afternoon:
Metabolixir* or 1 cup bone broth with 1 teaspoon Daily Greens
Dinner:
1 (4-ounce) Salisbury steak with coconut aminos
½ cup mashed sweet potato with coconut milk and cinnamon
Green leafy salad with bitter greens and 1 tablespoon Pine Nut Lemon Vinaigrette*
Treat:
1 slice Coconut Buttermilk Pie*