7 Day Metabolic Reset

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The Alternative Daily

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Table of Contents
7-Day Breakfast Recipes �� 7
Spicy and Sweet Pineapple-Papaya Smoothie ........................................... 7
Spicy Egg Muffins ........................................................................................ 8
Inflammation-Fighting Smoothie .................................................................. 9
Overnight Swiss-Style Muesli ...................................................................... 10
Lean and Green Smoothie ........................................................................... 12
Spinach Frittata ............................................................................................ 13
Apple Cinnamon and Coconut Flour Pancakes ........................................... 14
7-Day Lunch Recipes �� 16

Savory Raw Tacos with Fresh Salsa ........................................................... 16
Caesar Salad with Spicy Rubbed Chicken .................................................. 18
Chicken Salad Pockets with Walnuts and Grapes ....................................... 20
Korean-Style Grilled Beef Lettuce Wraps .................................................... 21
Hearty Vegetarian Chili ................................................................................ 22
Spicy Veggie Chicken Soup ......................................................................... 24
Tomato Soup with Turmeric and Kale Chips ................................................ 25
7-Day Dinner Recipes �� 28

Beef with Broccoli......................................................................................... 28
Mini Chilli Casserole with Cauliflower Tortilla................................................ 30
Veggie Spinach and Goat Cheese Pizza ..................................................... 32
Grilled Cod with Roasted Tomato Salsa and Asparagus.............................. 33
Bunless Turkey Burger and Sweet Potato Fries........................................... 35
Grilled Salmon with Lemon-Pepper.............................................................. 36
Gluten-Free Healthy Zucchini Pasta Alla Puttanesca................................... 38
© The Alternative Daily 2 The Alternative Daily

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7 Metabolism-Boosting Snacks �� 40
Turmeric and Garlic-Infused Popcorn........................................................... 40
No-Bake Vegan Snack.................................................................................. 41
Chewy Cashew Butter Granola Bars............................................................ 42
Baked Apples with Maple Syrup................................................................... 43
Homemade Bone Broth................................................................................ 45
Stuffed Cucumbers....................................................................................... 46
Apple and Almond Butter.............................................................................. 47
7 Metabolism-Boosting Drinks �� 48

Tangerine, Cucumber and Mint-Infused Water............................................. 48
Apple Cinnamon Water................................................................................. 49
Strawberry, Blueberry and Lime-Infused Water............................................ 50
Frozen Mochaccino...................................................................................... 51
Grapefruit Metabolism Booster..................................................................... 52
Homemade Chai........................................................................................... 53
Sweet and Tart Cranberry Cocktail............................................................... 54
7-Day Shopping List �� 55

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MetabolismReset
Reset your
metabolism
in 7 days!
Are you frustrated by your inability to lose weight? Life isn’t always
easy when it comes to diet and the metabolism, and of course, you
don’t need to be a rocket scientist to know metabolism slows with
age. In fact, did you know that women can gain almost two pounds
per year during their adult life? That’s 40-plus pounds by the time a
woman reaches her 50s!
Being overweight isn’t just bad for the body, it can also affect the
mind and spirit. Excess weight, especially obesity, diminishes almost
every aspect of health, suggest medical experts. It can place a toll on
everything from reproductive and respiratory function to memory
and mood. Obesity also increases your chance of developing deadly
diseases like diabetes, heart disease and certain cancers.
Of course, men aren’t immune to the health risks associated with

weight gain. A review of 89 studies on weight-related diseases found
that diabetes topped the risk list. Compared to men and women with
a normal BMI (Body Mass Index) of under 25, men with BMIs of 30 or
higher have a seven times higher risk of developing type 2 diabetes.
Women with BMIs of 30 or higher have a 12 times higher risk. So,
what can you do?

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The metabolism connection
Like most people, your first reaction to

weight gain is to reduce your calories.
The problem is, when you eat less than
what your body needs for basic day-to-day
function, your metabolism slows to a halt,
suggests a study by Pennington Biomedical
Research Center. When your metabolism
slows, so does your body. It’s hard not to
be a couch potato when you just don’t have
enough energy to do anything else except
watch television.
Too little food and the body will decrease the metabolic rate, rather
than eliminate its own fat to replace lost food intake. As a result,
you’re more easily chilled and you feel less energetic. Not surprisingly,
losing weight becomes an uphill battle. So, if you skip meals or eat
too few calories each day, you’re doing more harm than good to your
metabolism. When your metabolism is stalled there’s really only one
thing you can do: reset it to get it back into high gear.
A careful balancing act
Increasing your calorie intake (to rev your metabolism) doesn’t mean
loading up on fatty, processed foods. While it may not be easy to break
old eating patterns, it certainly is possible. You need to eat enough
so that you’re not hungry. That means three meals — around 430
calories each — loaded with metabolism-boosting foods. Plus, you’ll
need to eat healthy snacks midmorning and midafternoon to keep
your metabolism humming. By eating every three to four hours, you’ll
stay satisfied, which will prevent you from overeating later in the day.

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Also, don’t make the mistake of avoiding coffee or
tea. Look, we all love our morning coffee or tea,
and for good reason. Caffeine is a central nervous
system stimulant that can give your metabolism
a substantial boost. A study published in the
American Journal of Clinical Nutrition found that
caffeine/coffee stimulates the metabolic rate in
both normal weight and obese individuals.
The bottom line is, don’t skip meals and don’t starve yourself of
calories. It won’t do your body good. Jump-start your metabolism each
morning with a healthy breakfast and cup of java. Make sure you eat
three meals a day and give yourself license to indulge in two healthy
snacks.
The following 7-day recipes are packed full of metabolism-boosting

foods that will fill you up, rev you up and still help you lose weight.

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Metabolism-Boosting Recipes
7-Day Breakfast Recipes:
1. Spicy and Sweet Pineapple-Papaya Smoothie

Servings: 1
Prep Time: 5 minutes
Cook Time: No cooking
Ingredients
• 1 cup coconut water
• 1/2 ripe organic avocado
• 1 scoop high-quality, grass-fed,
vanilla whey protein powder
• 1/4 tsp cayenne pepper
• 1/2 cup frozen organic pineapple
• 1/2 cup fresh papaya
Equipment
• High-speed blender
Instructions
1. Place coconut water, avocado, protein powder and cayenne

pepper into a high-speed blender and mix on high speed.
2. Add frozen pineapple and papaya. Blend until smooth. Pour
into a tall glass and enjoy!

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2. Spicy Egg Muffins

Servings: 6
Cook Time: 20 minutes
Ingredients
• Avocado oil for greasing pan
• 1/2-pound free-range chicken
sausage
• 1/2 yellow onion, chopped
• 1 clove garlic, minced
• 1 medium jalapeno, chopped fine
• 1 red chili pepper, diced
• 9 large eggs
• 1/2 tsp Himalayan Sea salt
• 1/2 tsp fresh ground black pepper
Equipment
• 12-cup muffin tin
Instructions
1. Preheat oven to 350°. Lightly grease a 12-cup muffin tin with

avocado oil and set aside.
2. In a skillet, cook sausage until fully cooked. Using a wooden
spoon, break into smaller pieces. Place sausage on paper towel-
lined plate to absorb any excess grease.
3. Divide onions, garlic, jalapenos and half of the chili between the

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muffin cups. Add the sausage meat.
4. In a large bowl, beat eggs, and add salt and pepper. Divide
evenly between cups. Sprinkle with remaining chili pepper.
Transfer to the oven, and bake for 20 to 25 minutes, or until
eggs are fully cooked. Serve while hot.
3. Inflammation-Fighting Smoothie
Servings: 1
Ingredients
• 1 cup coconut water,

unsweetened
• 1 cup organic spinach
• 1/2 cup frozen organic
blueberries
• 1/2 cup frozen organic cherries, pits removed
• 1/2 cup frozen organic pineapple
• 10 walnut halves
• 1/2 tsp ground turmeric
Equipment

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Instructions
1. Place all the ingredients into a high-speed blender and mix on

high speed. Pour into a tall glass.
4. Overnight Swiss-Style Muesli

Serves: 4
Prep time: 10 minutes
Cook time: No cooking
Ingredients
Dry Muesli:
• 2 cups large-flake regular or

certified gluten-free rolled oats
• 1 cup dry cranberries
• 1/2 cup dried goji berries
• 1 cup almonds, slivered
• 1/2 cup pumpkin seeds
• 1/2 cup sunflower seeds
• 1/2 cup unsweetened coconut flakes
Swiss-Style Muesli:
• 1 cup unsweetened Greek-style yogurt

• 1 cup skim milk
• 2 tbsp raw honey
• 1 tsp cinnamon

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• 1/2 tsp pure vanilla extract
• 2 cups dry muesli
• 1 organic Granny Smith apple, cored
• 1 cup organic blueberries
• 1 cup organic raspberries
Equipment
• Box grater
Instructions
Preparing dry muesli:
1. In a large mixing bowl, combine the oats, dried fruit, almonds,

seeds and coconut flakes. Stir until all ingredients are well
combined.
2. Store the dry muesli at room temperature in an airtight
container, mason jar or freezer bag for later use. Alternatively,
you can portion out the muesli for individual uses.
Preparing overnight Swiss muesli:
1. In large mixing bowl, add yogurt, skim milk, honey, cinnamon

and vanilla. Whisk all ingredients together well.
2. Add 2 cups of prepared dry muesli to the yogurt mixture and
blend well, then set aside.
3. With a box grater, grate the Granny Smith apple (skin on). Add
the grated apple to the yogurt/muesli mixture.
4. Add the organic blueberries and raspberries into the mixture

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and blend well so that all ingredients are incorporated into the
yogurt.
5. Cover the bowl with plastic wrap and refrigerate overnight for
at least 8 hours. Muesli can be refrigerated for up to 3 days.
5. Lean and Green Smoothie

Servings: 1
Ingredients
• 1 cup unsweetened green tea,

chilled
• 1/2 cup organic spinach
• 1/2 cup organic arugula
• 2 organic celery stalks
• 1 organic lemon, juiced
• 1 tablet or scoop spirulina
Equipment
Instructions
1. Place all the ingredients into a high-speed blender and mix on

high speed. Pour into a tall glass and enjoy.

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6. Spinach Frittata
Servings: 4
Ingredients
• 1 lb spinach leaves (or 6 ounces

frozen spinach, thawed and
squeezed dry)
• 2 tbsp avocado oil
• 1 medium onion, chopped
• 1 large clove garlic, minced
• 9 large eggs
• 2 tbsp cream
• 2 tbsp sun-dried tomatoes, chopped
• Salt and freshly ground pepper to taste
• 1/2 cup goat cheese
Instructions
1. Preheat oven to 400°. Add 1 tablespoon of avocado oil to a pan

and add spinach. Cook until just wilted. Chop and set aside. For
baby spinach, don’t pre-cook — just chop and toss with the
onions in step three.
2. In a mixing bowl, whisk together eggs and milk. Add chopped
sun-dried tomatoes and sprinkle with salt and pepper. Set
aside.

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3. Saute onions in remaining avocado oil until translucent, about
4 to 5 minutes on medium heat. Add the garlic and continue
to cook one more minute. Add cooked chopped spinach to the
onions and garlic.
4. Spread out spinach mixture evenly on the bottom of a deep,
ovenproof, nonstick skillet. Pour egg mixture over the spinach.
Use a spatula to lift the spinach mixture along the sides of the
pan to let egg mixture flow underneath.
5. Sprinkle the goat cheese over the top of the frittata mixture.
Cook on the stove top until the eggs are about half set. Then,
put the whole pan in the oven. Bake for about 15 minutes, until
frittata is puffy and golden.
6. Remove from oven and allow to cool for before serving.
7. Apple Cinnamon and Coconut Flour Pancakes

Servings: 2-3 servings
Ingredients
• 4 eggs, room temperature

• 1 cup coconut milk
• 1 tsp pure vanilla extract
• 1 tbsp honey
• 1/2 cup coconut flour
• 1/2 tsp baking soda
• 1/2 tsp baking powder
• 1/4 tsp sea salt

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• 1 tsp cinnamon
• 1/2 tsp nutmeg
• 2 tsp coconut oil (for cooking)
Cinnamon Apple Maple Syrup:
• 1 cup of pure maple syrup

• 2 apples, peeled and sliced
• 1/2 tsp cinnamon
• 1 tsp lemon juice
• 1 tbsp coconut oil
Instructions
1. Preheat skillet or griddle over medium-low heat. Beat eggs

until frothy. Add the coconut milk, vanilla and honey.
2. In a medium-sized bowl, combine the coconut flour, baking
soda, baking powder, cinnamon, nutmeg and salt. Whisk
together. Stir the wet mixture into the dry ingredients until the
coconut flour is incorporated.
3. Grease the griddle. Ladle two tablespoons of batter into the pan
for each pancake; spread out slightly with the back of a spoon.
The pancakes should be thick. Cook for two to three minutes
per side, until the tops dry out slightly and the bottoms start to
brown. Flip and cook an additional two to three minutes.
4. For the syrup, melt butter in a medium saucepan. Add the apple
slices. Sprinkle with lemon juice and cinnamon. Sauté until
tender and fragrant. Add maple syrup and heat until warmed
through and slightly bubbly. Serve warm with pancakes.

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7-Day Lunch Recipes:
1. Savory Raw Tacos with Fresh Salsa

Servings: 4
Ingredients
Walnut Taco Meat:
• 1 cup walnut halves

• 1/2 cup packed sun-dried
tomatoes, soaked 1 to 2 hours
and drained
• 1 tsp chili powder
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
Fresh Salsa:
• 4 organic tomatoes, seeded and diced

• 2 cloves of organic garlic, chopped fine
• 1 organic sweet onion, chopped
• 2 organic jalapeno peppers, chopped fine
• 2 organic limes, 1 squeezed and 1 quartered
• 2 organic avocados, diced
• 8 organic romaine lettuce leaves, washed and trimmed

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Equipment
• Food processor (or high-speed blender)
Instructions
Walnut Taco Meat:
1. Add the walnuts and the sun-dried tomatoes to a food

processor or high-speed blender.
2. Add the chili powder, garlic powder, onion powder and cayenne
pepper to the walnuts.
3. Process the ingredients until well combined, but still chunky.
Scrape into a bowl and set aside.
Fresh Salsa:
1. In a large bowl, add chopped tomatoes, garlic, onions and

jalapenos. Add the juice from the lime and combine well.
Tacos:
1. On each plate, place two romaine lettuce leaves. Divide the

walnut taco meat between the eight leaves. Add a generous
amount of salsa to each taco.
2. Top each taco with chopped avocado. Garnish each plate with a
quarter of a lime. Enjoy!

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2. Caesar Salad with Spicy Rubbed Chicken

Servings: 2
Ingredients
Chicken Breasts:
• 1 tsp smoked paprika

• 1 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 ground black pepper
• 2 boneless, skinless, organic, free-range chicken breasts
Salad:
• 2 heads romaine lettuce, washed, dried and torn into bite-size

pieces
• 2 tbsp fresh lemon juice
• 2 small cloves garlic
• 1 tbsp Dijon mustard
• 6-8 anchovy fillets packed in water or olive oil
• 2 large egg yolks, preferably pasture-raised
• 1/4 tsp salt
• 1/4 tsp pepper

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• 1/2 cup avocado oil
• 2 tbsp olive oil
Equipment
• Food processor (or high-speed blender)
Instructions
Chicken Breasts:
1. Preheat a grill on medium high. Brush with avocado oil.

2. Combine all the seasoning together in a small bowl. With a
sharp knife, butterfly chicken.
3. Coat chicken with dry seasoning rub. Grill chicken until meat
registers 165 degrees on a meat thermometer. Allow to rest
while preparing the salad.
Salad:
1. Combine lemon juice, garlic, mustard, anchovy fillets, egg

yolks, salt and pepper into a food processor or blender. Blend
together until mixed thoroughly.
2. In a slow stream, add the avocado oil and olive oil through the
hole in the lid. Adding the oil slowly is the key to making the
dressing. This will help it emulsify and become creamy. Keep
the food processor on until all the oil has mixed in thoroughly.
3. In a large bowl, toss lettuce with dressing until all lettuce is
coated. Top with sliced chicken breast. Serve and enjoy.

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3. Chicken Salad Pockets with

Walnuts and Grapes
Servings: 2
Ingredients
• 1/2 cup Greek yogurt

• 1 tbsp Dijon mustard
• 1/8 tsp raw honey
• 1/4 tsp ground pepper
• 1/4 tsp tarragon
• 1 cup shredded, cooked, organic chicken
• 1 medium celery stalk, chopped
• 10 grapes, sliced in half
• 1/4 cup walnuts, chopped
• 1/2 cup sliced cucumber
• 1/2 cup baby spinach leaves, washed and drained
• Large whole grain pita, split in two (choose gluten-free if
preferred)
Instructions
1. Combine Greek yogurt, Dijon mustard, honey and seasoning

together in a medium bowl. Mix well. Add chicken, celery,
grapes and walnuts. Combine well.

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2. Divide cucumbers and spinach into each pita half, then stuff
with chicken salad.
4. Korean-Style Grilled Beef Lettuce Wraps

Servings: 8
Prep Time: 2.5 hours
Ingredients
• 1 1/2 pounds grass-fed rib-

eye (or another type of well-
marbled grass-fed steak)
• 1/4 cup liquid aminos
• 2 garlic cloves, peeled and
minced
• 1 tbsp ginger, freshly minced
• 2 green onions, minced
• 4 tsp sesame oil
• 1 tsp black pepper
• 2 tbsp hot chili sauce (MSG-free)
• 4 tsp raw honey
• 2 tsp sesame seeds, toasted
• 1 head of lettuce (Bibb or butter lettuce) separated, washed
and patted dry

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Instructions
1. Wrap the steak in plastic wrap and place it in the freezer (don’t
leave it in too long — you don’t want it to freeze).
2. Make the marinade: In a medium bowl, combine the liquid
aminos, honey, garlic, ginger, green onions, sesame oil and
pepper. Mix well and set aside.
3. Remove the steak from the freezer and slice it across the grain,
into about 1/4-inch-thick strips. Add the steak strips to the the
marinade, cover and marinate for one hour in the refrigerator.
4. Heat the coconut oil in a large skillet over high heat. Place
the steak on the skillet and cook approximately two to three
minutes per side. Remove the steak from the heat and stir in
the sesame seeds. Whisk together hot chili sauce and honey.
5. Top each lettuce leaf with a few strips of beef and drizzle with a
few drops of chili mixture. Roll lettuce leaves, layer on a platter
and serve immediately.
5. Hearty Vegetarian Chili

Servings: 4
Cook Time: 1.5 hours
Ingredients
• 2 cups onion, chopped

• 1 cup celery, chopped
• 1 cup green bell pepper, chopped
• 2 jalapenos, minced

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• 2 cloves garlic, minced
• 2 tbsp extra virgin olive oil
• 2 quarts organic crushed tomatoes (unsalted)
• 2 cups cooked pinto beans, rinsed (unsalted)
• 2 tbsp cumin
• 1 tbsp chili powder
• 1 tbsp black pepper
• 1 tbsp honey
• 1 tbsp oregano
Instructions
1. Cook onion, celery, bell pepper,

jalapenos and garlic in a stockpot
over low heat with oil until
onions become translucent,
about 10 minutes.
2. Add tomatoes, beans, honey
and seasonings. Cover and
simmer for 1 to 2 hours, stirring
occasionally. If chili becomes too
thick, thin with vegetable stock.

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6. Spicy Veggie Chicken Soup

Servings: 4
Cook Time: 3-6 hours
Ingredients
• 1 tablespoon extra-virgin olive oil

• 1 yellow onion, finely chopped
• 2 celery stalks, chopped
• 1 carrot, chopped
• 1/2 tsp dried basil
• 1/2 tsp freshly ground pepper
• 4 cups organic, free-range chicken stock
• 2 cups peeled butternut squash
• 1 red chili pepper, chopped
• 1 cup boiling water
• 1 jalapeno pepper, split, seeded, and finely chopped
• 1 cup sweet corn kernels
• 1/2 tsp lime zest, finely grated
• 1 tbsp lime juice, freshly squeezed
• 2 cups organic, free-range chicken, precooked and shredded
Equipment
• Crockpot

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Instructions
1. Heat oil in a skillet over medium heat. Add onions and cook,
stirring until soft. Add chopped celery, carrot, garlic, basil, salt
and pepper. Cook for another 2 minutes. Transfer to a crockpot.
Add chicken stock and squash, and stir to combine.
2. Add squash and stir. Cover and cook on low for 6 hours or on
high for 3 hours, until squash is tender.
3. Thirty minutes before the soup has finished cooking, puree
with an immersion blender until smooth and creamy.
4. Add chopped red chilli, jalapeno pepper, corn, lime zest, juice
and shredded chicken. Cover, and cook on high for 30 minutes,
until corn is tender. Serve warm and enjoy!
7. Tomato Soup with Turmeric and Kale Chips

Servings: 2
Ingredients
Soup:

• 1/2 yellow onion, chopped
• 28-ounce can organic San Marzano tomatoes
• 2 tsp turmeric

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• 1 tsp dried basil
• 1/2 tsp black pepper
• 1/2 cup of cream or unsweetened coconut milk
Kale chips:
• 1 bunch of kale
• Freshly ground sea salt and black pepper
Equipment
• Immersion blender
Instructions
Soup:
1. In a large sauce pan, add olive oil, onion and garlic. Cook for 2
to 3 minutes.
2. Add canned tomatoes and turmeric, basil, cayenne, salt and
pepper. Stir to combine. With an immersion blender, blend
tomatoes and seasoning into liquid.
3. Heat on high until mixture boils. Reduce heat and simmer for
about 15 minutes, stirring occasionally. Add cream and stir well
to combine. Continue cooking for another 2 to 3 minutes.

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For kale chips:
1. Preheat the oven to 375o. Line a baking sheet with parchment

paper and set aside.
2. Remove the center hard vein of each piece of kale with a knife
and cut into smaller pieces.
3. Spray or lightly brush kale pieces with olive oil. Sprinkle each
piece with sea salt and pepper.
4. Bake for about 10 minutes. Serve with soup and enjoy!

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7-Day Dinner Recipes:
1. Beef with Broccoli

Servings; 6
Cook Time: 20 minutes cooking,
1 hour marinade
Ingredients
• 1 1/4 cup water

• 1/2 cup liquid aminos
• 2 cloves garlic, peeled and minced
• 2 tbsp ginger, peeled and grated
• 1/4 tsp ground black pepper
• 1 pound boneless, organic, grass-fed round steak, cut thinly
into 3-inch strips
• 2 tbsp honey
• 1 tsp sesame oil
• 1/2 tsp red pepper flakes
• 1/4 cup organic cornstarch
• 1/2 cup scallions, thinly sliced
• 1 sweet red pepper, thinly sliced
• 4 cup broccoli florets
• 1 tbsp toasted sesame seeds

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Instructions
• Glass measuring cup

• Wok (optional)
Instructions
1. Whisk together a quarter cup of water, a quarter cup of liquid

aminos, garlic, ginger and black pepper. Add the beef slices and
marinade for one hour in the refrigerator.
2. In a glass measuring cup, whisk together 1 cup of cold water,
the remaining liquid aminos, honey, sesame oil, pepper flakes
and cornstarch. Set aside.
3. In a large frying pan or wok, heat the coconut oil on medium-
high heat. Add the marinated beef plus marinade. Fry for 3 to
5 minutes. Add scallions and peppers and cook for another 1
minute. Add the broccoli and cook for another 1 minute.
4. Pour the liquid amino mixture over the broccoli and cook until
the sauce thickens, approximately 2 to 3 minutes. Sprinkle with
toasted sesame seeds and serve over rice.

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2. Mini Chilli Casserole with Cauliflower Tortilla

Servings: 4
Ingredients
Casserole:

• 2 jalapenos, minced
• 1 large red chilli pepper, chopped
• 3/4 cup frozen corn, thawed and patted dry
• 4 green onions, thinly sliced
• 1 cup shredded cheddar cheese
• 1 1/2 cups milk
• 6 large egg whites
• 4 large eggs
• 1/4 teaspoon sea salt
Tortillas:
• 3/4 head cauliflower

• 2 large eggs
• 1/4 cup chopped fresh cilantro
• 1/2 lime, juiced (add zest for even more lime flavor)
• Sea salt and pepper, to taste

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Equipment
• 4 10-ounce heatproof ramekins

• Food processor
• Cheesecloth
• Wire rack
Instructions
Casseroles:
1. Preheat oven to 400°. Brush ramekins with avocado oil and

place on a baking sheet.
2. Equally divide green chilies, corn and sliced green onion among
the ramekins. Top each with cheese.
3. Whisk together milk, egg whites, eggs and salt in a medium
bowl. Divide the egg mixture evenly among the ramekins. Bake
the mini casseroles until the tops begin to brown and the eggs
are set, about 25 minutes.
Tortillas:
1. Preheat the oven to 375°. Line a baking sheet with parchment

paper.
2. Trim the cauliflower and cut it into small pieces. Pulse in a food
processor in batches until you get a couscous-like consistency
(should yield about 2 cups packed).
3. Place the cauliflower in a microwave-safe bowl and microwave
for 2 minutes, then stir and microwave again for another 2
minutes. Place the cauliflower in a fine cheesecloth or thin
dishtowel and squeeze out as much liquid as possible, being

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careful not to burn yourself.
4. In a medium bowl, whisk the eggs. Add in cauliflower, cilantro,
lime, salt and pepper. Mix until well combined.
5. Use your hands to shape into 8 small “tortillas” on the
parchment paper. Bake for 10 minutes. Remove from the oven
and carefully flip each tortilla. Return back to the oven for an
additional 5 to 7 minutes, or until completely set. Place tortillas
on a wire rack to cool slightly.
6. Add avocado oil to a medium-sized skillet and heat on medium.
Place a baked tortilla in the pan, pressing down slightly, and
brown for 1 to 2 minutes on each side. Repeat with remaining
tortillas. Serve with casseroles and enjoy!
3. Veggie Spinach and Goat Cheese Pizza

Servings: 2
Cook time: 15 minutes
Ingredients
• 2 medium whole wheat (or

gluten-free) pitas
• 1 cup low-sodium tomato sauce
• 1 clove of garlic, finely minced
• 1 tsp dry parsley
• 1/2 tsp black pepper
• 1 1/2 cups baby spinach leaves, washed and dried
• 1/2 cup fresh basil leaves
• 4 ounces goat cheese

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Instructions
1. Preheat oven to 375°. Top each pita with tomato sauce.

2. Sprinkle each pizza with garlic, parsley and pepper. Top with
basil and spinach leaves.
3. Add goat cheese and place in the oven. Cook for about 10 to 15
minutes until pizza is puffed and toppings are cooked.
4. Grilled Cod with Roasted Tomato

Salsa and Asparagus
Servings: 4
Ingredients
• 6 tomatoes, sliced into quarter

wedges
• 1/2 red onion, sliced into
quarters
• 5 cloves garlic, peeled
• 1 jalapeno, sliced in half, seeds removed
• 3 tablespoons chopped fresh cilantro
• 1 lime, juiced
• Sea salt and pepper
• 4 5-ounce center-cut cod fillets, skinned
• 1 bunch asparagus, trimmed and washed

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Equipment
• Food processor
Instructions
1. Preheat the oven to 450°. Add the tomatoes and onion to a

bowl and drizzle with avocado oil. Add to a non-stick baking
sheet.
2. Add the garlic to a square of tinfoil, drizzle with avocado oil
and seal. Place on a baking pan and roast for 25 minutes, until
charred and tender.
3. Remove from oven and allow to cool for a few minutes. Add the
vegetables and garlic to a food processor along with jalapeno,
cilantro and lime juice. Pulse until chunky. Add sea salt and
pepper to taste.
4. Meanwhile, toss asparagus with avocado oil, and arrange the
asparagus onto a baking sheet in a single layer. Bake for 12 to
15 minute.
5. Add 1 tablespoon avocado oil to a large nonstick skillet
over medium-high heat. Once hot, add the fish and cook for
4 minutes per side. Top with the roasted salsa. Serve with
roasted asparagus.

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5. Bunless Turkey Burger and Sweet Potato Fries

Servings: 4
Ingredients
• 1 pound ground turkey

• 2 cloves garlic, peeled and
minced
• 1 red chili, chopped
• 1 jalapeno, sliced in half, seeds
removed and chopped
• 2 egg whites, lightly beaten
• 1/4 cup chopped fresh parsley
• 1/2 tsp salt
• 1/2 tsp ground black pepper
• 4 large lettuce leaves, washed and dried
• 1 avocado, sliced
• 1 tomato, sliced
• 4 medium sweet potatoes, peeled and french-fry cut
• Sea salt to taste

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Instructions
Burgers:
1. In a large bowl, mix ground turkey, garlic, peppers, egg whites,

parsley, salt and pepper. Form into 4 patties.
2. Cook the patties in a medium skillet over medium heat, turning
once, to an internal temperature of 180°.
3. Place on a bed of lettuce. Top with avocado and tomato slices.
Sweet Potato Fries:
1. Preheat oven to 400 degrees Fahrenheit. In a bowl, toss fries

in olive oil and layer on a baking sheet. Sprinkle with salt and
cayenne pepper.
2. Bake until golden brown, turning occasionally, about 20
minutes. Serve with burgers.
6. Grilled Salmon with Lemon-Pepper

Serves: 4
Ingredients

• 2 tsp finely grated lemon zest,
from 2 lemons
• 1 clove garlic, minced

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• 1 tsp freshly ground black pepper, plus more as needed

• 4 6-ounce skin-on salmon fillets
• Olive oil, as needed
Instructions
1. Add 2 tablespoons of olive oil to a

medium bowl. Add the lemon zest, garlic,
salt and pepper. Mix until thoroughly
combined. Cut the zested lemons in half
and set them aside.
2. Heat a grilling pan to medium high
(about 375°F to 425°F).
3. Pat the salmon dry with paper towels.
Coat both sides of the fillets with oil and
lemon mixture.
4. When the grill is ready, rub the grates
with a towel dipped in olive oil. Place the
salmon on the grill skin-side down, cover
the grill, and cook undisturbed until grill
marks appear and the skin is starting to
crisp, about 2 to 3 minutes.
5. Using a spatula, carefully flip the fillets
over. Place the reserved lemons cut-side down on the grill.
Cover the grill and continue to cook until the salmon is just
opaque in the center and the lemons have grill marks, about 2
to 4 minutes more.
6. Serve with a salad or grilled vegetables. Enjoy!

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7. Gluten-Free Healthy Zucchini Pasta

Alla Puttanesca
Servings: 4
Pasta sauce:
• 1/4 cup extra virgin olive oil

• 4 large organic garlic cloves,
finely chopped
• 1 large organic onion
• 6 organic tomatoes, chopped
• 1/2 cup Kalamata olives, pitted and sliced
• 1/4 cup fresh organic basil leaves, chopped
• 1/2 tsp dried crushed red pepper
• 1 tbsp capers, drained (optional)
• 1/4 cup balsamic vinegar
• Freshly ground pepper to taste
Gluten-Free Zucchini Pasta:
• 6 medium organic zucchinis

• 1 tsp sea salt

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Equipment
• Julienne peeler (or spiralizer)

• Strainer
Instructions
1. Heat olive oil in a large, deep sauté pan over medium heat.
2. Add chopped garlic and onion and sauté until fragrant, about 2
minutes.
3. Add chopped tomatoes, olives, basil, crushed red pepper and
capers.
4. Simmer sauce over medium-low heat until thickened, about 8
minutes and season with pepper.
5. To make the pasta, wash zucchinis well and dry with a paper
towel. Cut the bottom and top ends off of each zucchini.
6. Using a julienne peeler, start to pull strips from the zucchini
on one side without stripping into the core. Turn the zucchini
around and continue to pull strips. Discard the core.
7. Place the julienned zucchini in strainer and toss with the salt.
Put the zucchini aside and let it sit for 30 minutes to remove
excess water.
8. Rinse with clean water and drain well. Pat zucchini dry with
paper towels.
9. Add olive oil to a large sauté pan and heat on medium-high.
Add the prepared zucchini pasta. Sauté until just tender, about
1 to 2 minutes. Divide between 4 plates and top with sauce.

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7 Metabolism-Boosting Snacks:
1. Turmeric and Garlic-Infused Popcorn

Servings: 4
Ingredients
• 8 cups kettle corn (or air-

popped popcorn)
• 1 tsp turmeric powder
• 1 tsp garlic powder
• 1/2 tsp cracked black pepper
Instructions
1. Place popped popcorn in a large bowl.

2. In a small saucepan, combine all ingredients except for the
popcorn and heat on low. Whisk ingredients until melted and
well combined.
3. Remove topping from heat and pour over the popcorn.
Combine well to coat all popcorn evenly. Serve with wet paper
towels.

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2. No-Bake Vegan Snack

Servings: 2 or more
Ingredients
• 1 cup raw, organic oats

• 3/4 cup all-natural peanut
butter (or almond butter)
• 1/2 cup mixed seeds (we like
flax, chia, pumpkin, sunflower, hemp and sesame)
• 1/4 cup sultana raisins
• 1/4 cup chopped almonds
• Pinch of Himalayan sea salt
Instructions
1. Combine all ingredients in a large bowl, mixing thoroughly

until well-combined. Place in fridge for 45 minutes, as this will
make the balls easier to roll.
2. Spoon out equally sized portions (approximately 1 tablespoon
each) and roll into balls. Store in fridge and enjoy!

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3. Chewy Cashew Butter Granola Bars

Servings: 8 (2 bars each)
Ingredients
• 1 3/4 cup gluten-free oats

• 3/4 cup unsweetened coconut
flakes
• 1/2 cup raw pumpkin seeds
• 1/2 cup raw sunflower seeds
• 1/2 cup raisins (or dried cranberries or blueberries)
• 1/4 cup dark chocolate chips
• 3/4 cup raw honey
• 1/2 cup cashew butter
• 2 tsp virgin coconut oil
• 1 tsp vanilla
• 1 tsp cinnamon
• 1/4 tsp pink Himalayan salt
Equipment
• 9-inch cake pan
Instructions
1. Line cake pan with parchment paper and set aside. In a large
bowl, combine, oats, coconut, pumpkin seeds, sunflower seeds,

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raisins and chocolate. Set aside.
2. Place a large saucepan over medium heat. Add the honey. Bring
to a boil, watching carefully so that the honey does not boil
over the edge. You may need to stir constantly. Allow to boil for
approximately 5 minutes.
3. Add the cashew butter, coconut oil, vanilla, cinnamon and salt
to the honey. Stir well to combine. Turn the heat off and pour
the honey mixture over the oat mixture. Stir well to combine
and coat ingredients evenly.
4. Transfer the mixture to the prepared pan and press the mixture
firmly. Coat the back of a spoon with a small amount of coconut
oil and use it to press the mixture evenly (the oil will help keep
the spoon from sticking). Alternatively, you can cover with
more parchment paper and press a heavy book on top to press
flat.
5. Cover and place in the refrigerator for 1 to 2 hours. Cut into 16
pieces and wrap individually.
4. Baked Apples with Maple Syrup

Servings: 4
Cook Time: 1 hour 20 minutes
Ingredients
• 4 large organic apples

• 1/2 cup maple syrup
• 1/2 cup walnut pieces
• 1 tsp cinnamon

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• 1/2 tsp nutmeg
Equipment
• Apple corer (optional)

• Ovenproof baking dish
Instructions
1. Preheat oven to 400°F. Remove the cores of the apples using a

paring knife or apple corer, and trim a quarter-inch slice from
the bottom of each apple so that they sit flat.
2. Place the apples in an ovenproof baking dish. Drizzle each
apple with the maple syrup. Mix the walnuts and spices
together in a small bowl. Divide the mixture among the apples,
spooning the filling into the center of the apples.
3. Dot each apple with the coconut oil, and bake until tender,
approximately 40 to 50 minutes.
4. Reserve the liquid from the baking dish. Pour the liquid into a
small saucepan. Bring the liquid to a boil over a medium heat
and cook the sauce until slightly thick — 2 to 3 minutes. Spoon
the sauce over the warm apples.

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5. Homemade Bone Broth

Servings: 4
Prep time: 1 day
Cook time: 18-24 hrs
Ingredients
• 2 pounds of good quality bones

• 1 medium carrot, peeled and
chopped
• 1 medium onion, chopped
• 5 cloves garlic, peeled and chopped
• 1 tbsp organic apple cider vinegar
• 2 tsp sea salt
• Any vegetable ends or pieces you have on hand
Equipment
• Crockpot
• Sieve
Instructions
1. Add all ingredients to a crockpot. Fill with filtered water.

2. Cook on low for 18 to 24 hours.
3. Strain the broth through a sieve and allow to cool.

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6. Stuffed cucumbers
Serves: 1
Ingredients
• 1 cucumber
• 1/3 cup hummus
Instructions
1. Peel cucumber and slice in half. Remove seeds by dragging a

spoon through the center.
2. Stuff hollowed-out cucumber halves with hummus.

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7. Apple and Almond Butter

Serves: 1
Ingredients
• 1 medium apple, cored and cut

into 4 pieces
• 1 tbsp almond butter
Instructions:
1. Spread almond butter on each apple quarter. Enjoy! 

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7 Metabolism-Boosting Drinks:
1. Tangerine, Cucumber and Mint-Infused Water

Servings 4
Cook Time: No cooking,
infused overnight
Ingredients
• 2 organic tangerines, sliced

• 1/2 organic cucumber
• 10-12 mint leaves
• 3 quarts purified or spring
water
Instructions
1. Combine all the ingredients together in a pitcher.

2. Let it infuse overnight and drink it warm or chilled.

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2. Apple Cinnamon Water

Servings: 4
chilled for 1 hour
Ingredients
• 2 organic Granny Smith apples,

thinly sliced
• 3 cinnamon sticks
• 3 quarts purified or spring water
Instructions
1. Add apple slices and cinnamon sticks to a pitcher and fill with
water and ice.
2. Place in the fridge for at least an hour before drinking.

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3. Strawberry, Blueberry and

Lime-Infused Water
Servings: 4
infused overnight
Ingredients
• 1 cup of fresh, organic

strawberries
• 1 cup of fresh, organic blueberries
• 1 organic lime, thinly sliced
• 3 quarts of purified or spring water
Instructions
1. Add all ingredients into a pitcher and fill with water.

2. For maximum flavor and infusion, keep in the refrigerator
overnight. Enjoy!

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4. Frozen Mochaccino
Serves: 2
Cook time: No cooking,
ice cubes set overnight
Ingredients
• 1 cup strongly brewed organic

coffee, cooled
• 1 cup almond milk (or coconut milk)
• 2 tbsp raw cacao (or unsweetened natural cocoa powder)
• 2 tbsp pure maple syrup
• 1/2 tsp pure vanilla extract
Instructions
• Ice cube tray

• HIgh-speed blender
Instructions
1. Pour the cooled coffee into an ice cube tray and freeze until
firm, at least 4 hours or overnight.
2. Combine the frozen coffee cubes, almond milk, raw cacao,
maple syrup and vanilla in a blender until smooth.
3. Divide between two glasses and serve immediately.

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5. Grapefruit Metabolism Booster

Servings: 1 serving
Ingredients
• 1 cup pure grapefruit juice

• 1-2 tbsp apple cider vinegar
• 2 tsp raw honey
Instructions
1. Measure the apple cider vinegar and honey into a glass.

2. Top up with grapefruit juice. If you prefer less sugar, use half
the amount of grapefruit juice and honey, and top up with
water.

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6. Homemade Chai
Serving: 4
Ingredients
• 6 cups filtered water

• 2 cinnamon sticks
• 2-inch piece of ginger root, sliced
• 8 cardamom pods
• 10 whole cloves
• 2 tsp black peppercorns
• 1 tsp ground allspice
• 4 black tea bags
Instructions
1. Add spices to 6 cups of filtered water and bring water to boil.

2. Once you’ve hit the boiling point, reduce heat and simmer for
10 minutes. Remove from heat, add tea bags and cover for 10
minutes, then strain.
3. Chai can be refrigerated for up to seven days. Mix with organic
whole milk, almond milk, or coconut milk, and sweeten with
raw honey, if desired.

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7. Sweet and Tart Cranberry Cocktail

Servings: 1
Ingredients
• 1-2 tbsp apple cider vinegar

• 2 tbsp pure cranberry juice
• 1 1/2 cups water
• 1-2 tsp maple syrup
Instructions
1. Measure the apple cider vinegar, cranberry juice and maple

syrup into a glass. Top up with water. Add ice cubes if desired.

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7-Day Shopping List
Fresh Vegetables:
• Avocados, organic, 3
• Yellow onion, 5
• Sweet onion, 1
• Green onion, 1 bunch
• Jalapenos, 10
• Red chilli pepper, 2
• Green bell pepper, 1
• Red bell pepper, 1
• Baby spinach leaves, 3 bunches
• Kale, 1 bunch
• Arugula, 1 bunch
• Romaine lettuce, 3 heads
• Bibb or butter lettuce, 1 head
• Celery stalks, 1 bunch
• Carrots, 1 bunch
• Tomatoes, 16
• Cucumbers, 2
• Ginger root, 1
• Butternut squash, 1
• Sweet corn (fresh or frozen)
• Broccoli, 1 head
• Cauliflower, 1 head
• Cilantro, 1 bunch
• Basil leaves, 1 bunch
• Mint leaves, 1 bunch
• Asparagus, 1 bunch
• Sweet potatoes, 4 medium
• Zucchinis, 6

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Fresh Fruit:
• Pineapple, fresh or frozen, 1

• Blueberries, fresh or frozen
• Raspberries, fresh or frozen
• Cherries, fresh or frozen
• Strawberries, fresh or frozen
• Apples (3 granny smith & 3 red, your choice), 6
• Lemons, 6
• Limes, 2
• Seedless (green or red) grapes, 1 bunch
• Papaya, 1
• Tangerines, 2
• Pink grapefruit, 2
Dried Fruit:
• Cranberries
• Goji berries
• Sultana raisins
• Coconut flakes
• Sundried tomatoes

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Protein:
• Chicken sausage, free-range, 1/2 pound

• Chicken breasts, boneless, skinless, 5
• Turkey, ground, 1 pound
• Beef, rib-eye, grass-fed, 1 1/2 pounds
• Beef, round steak, grass-fed, 1 pound boneless
• Good quality bones, 2 pounds
• Cod 5-ounce filets, skinned, center-cut, 4
• Salmon 6-ounce fillets, skin on, 4
Dairy and Eggs:
• Eggs, free-range, 2 1/2 dozens

• Greek yogurt
• Organic milk or non-dairy alternative (coconut or almond milk)
• Organic cream or unsweetened coconut cream
• Goat cheese, 8 ounces
• Cheddar cheese, 8 ounces
Nuts and Seeds:
• Unsalted walnuts
• Almonds
• Pumpkin seeds
• Sunflower seeds
• Flax seeds
• Chia seeds
• Hemp seeds
• Sesame seeds

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Grains:
• Whole grain (or gluten-free) pitas, large, 3

• Rolled oats (regular or certified gluten-free)
Baking:
• Coconut flour, organic

• Baking soda
• Cornstarch, organic
• Baking powder, aluminum-free
• Pure vanilla extract
• Dark chocolate chips
Canned Goods:
• San Marzano 28-ounce

tomatoes, low sodium,
organic, 3
• Tomato sauce, low sodium,
organic, 8 ounces
• Pinto beans, low sodium,
organic, 16 ounces
• Anchovy fillets, packed in
water or olive oil
• Chicken stock, low sodium,
organic, free-range, 32
ounces
• Kalamata olives, low sodium,
pitted and sliced, 4 ounces

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Spices:
• Onion powder
• Cayenne pepper
• Garlic powder
• Chilli powder
• Red pepper flakes
• Smoked paprika
• Ground turmeric
• Oregano
• Dried basil
• Dried parsley
• Cumin
• Cinnamon
• Allspice
• Nutmeg
• Tarragon
• Cardamom pods
• Whole cloves
• Sea salt (or Himalayan pink, if available)
• Peppercorns
Oils:
• Avocado oil
• Extra virgin olive oil
• Virgin olive oil

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Sweeteners:
• Organic raw honey

• Pure maple syrup
Others:
• Coconut water
• Vanilla whey protein powder
• Spirulina
• Green tea
• Dijon mustard
• Liquid aminos
• Sesame oil
• Hot chili sauce (MSG-free)
• Capers (optional)
• Balsamic vinegar
• Apple cider vinegar, organic
• Popcorn kernels
• Peanut butter, all natural (or
almond butter)
• Cashew butter, 4 ounces
• Hummus
• Coffee, organic
• Raw cacao (or unsweetened
natural cocoa powder)
• Black tea bags
• Pure cranberry juice

Copyright © Splash Campaign, LLC DBA TheAlternativeDaily.com
All rights reserved. No part of this publication may be reproduced or transmitted in any
form or by any means: Electronic, photocopy, recording, or by an information storage and
retrieval system.
Disclaimer: All material on TheAlternativeDaily.com and in this book are provided for your
information only and may not be construed as medical advice or instruction. No action
or inaction should be taken based solely on the contents of this information; instead,
readers should consult appropriate health professionals on any matter relating to their
health and well-being. If you think you may have a medical emergency, call your doctor
or 911 immediately. The content of this book (text, graphics, and images) is not intended
to be a substitute for professional medical advice, diagnosis, or treatment. Always seek
the advice of your physician or other qualified health provider with any questions you may
have regarding a medical condition. Never disregard professional medical advice or delay
in seeking it because of something you have read on TheAlternativeDaily.com or in this
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the best judgment available to the authors. Readers who fail to consult with appropriate
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7DAY

The Alternative Daily

7-Day Lunch Recipes ���������������������������������������������������������������������������������������� 16

7-Day Dinner Recipes ��������������������������������������������������������������������������������������� 28

© The Alternative Daily 2 The Alternative Daily

7 Metabolism-Boosting Drinks ������������������������������������������������������������������������� 48

7-Day Shopping List ������������������������������������������������������������������������������������������ 55

© The Alternative Daily 3 The Alternative Daily

Of course, men aren’t immune to the health risks associated with

© The Alternative Daily 4 The Alternative Daily

Like most people, your first reaction to

A careful balancing act

© The Alternative Daily 5 The Alternative Daily

The following 7-day recipes are packed full of metabolism-boosting

© The Alternative Daily 6 The Alternative Daily

1. Spicy and Sweet Pineapple-Papaya Smoothie

1. Place coconut water, avocado, protein powder and cayenne

© The Alternative Daily 7 The Alternative Daily

2. Spicy Egg Muffins

1. Preheat oven to 350°. Lightly grease a 12-cup muffin tin with

© The Alternative Daily 8 The Alternative Daily

• 1 cup coconut water,

© The Alternative Daily 9 The Alternative Daily

1. Place all the ingredients into a high-speed blender and mix on

4. Overnight Swiss-Style Muesli

• 2 cups large-flake regular or

• 1 cup unsweetened Greek-style yogurt

© The Alternative Daily 10 The Alternative Daily

Preparing dry muesli:

1. In a large mixing bowl, combine the oats, dried fruit, almonds,

Preparing overnight Swiss muesli:

1. In large mixing bowl, add yogurt, skim milk, honey, cinnamon

© The Alternative Daily 11 The Alternative Daily

5. Lean and Green Smoothie

• 1 cup unsweetened green tea,

1. Place all the ingredients into a high-speed blender and mix on

© The Alternative Daily 12 The Alternative Daily

• 1 lb spinach leaves (or 6 ounces

1. Preheat oven to 400°. Add 1 tablespoon of avocado oil to a pan

© The Alternative Daily 13 The Alternative Daily

7. Apple Cinnamon and Coconut Flour Pancakes

• 4 eggs, room temperature

© The Alternative Daily 14 The Alternative Daily

Cinnamon Apple Maple Syrup:

• 1 cup of pure maple syrup

1. Preheat skillet or griddle over medium-low heat. Beat eggs

© The Alternative Daily 15 The Alternative Daily

1. Savory Raw Tacos with Fresh Salsa

Walnut Taco Meat:

• 1 cup walnut halves

• 4 organic tomatoes, seeded and diced

© The Alternative Daily 16 The Alternative Daily

• Food processor (or high-speed blender)

Walnut Taco Meat:

1. Add the walnuts and the sun-dried tomatoes to a food

1. In a large bowl, add chopped tomatoes, garlic, onions and

1. On each plate, place two romaine lettuce leaves. Divide the

© The Alternative Daily 17 The Alternative Daily

2. Caesar Salad with Spicy Rubbed Chicken

• 1 tsp smoked paprika

7-Day Lunch Recipes �� 16

7-Day Dinner Recipes �� 28

7 Metabolism-Boosting Drinks �� 48

7-Day Shopping List �� 55