It is estimated that Americans spend over $60 billion per year on weight loss programs or trying to lose weight (2). Also, the worldwide obesity rate has tripled since 1975, with approximately 1.9 billion adults considered overweight throughout the world.  (3) Chances are, you or someone you know are either on a diet or has tried to lose weight at some point.

We all start weight loss programs with good intentions. Then one of two things happens. Either we lose the desired weight, only to gain it back after returning to old eating patterns or we give up because the weight loss meal plan is too strict or boring. If you’re in the former group, you’re in good company. (Hint: I’m in this group) There’s a statistic floating around in the world of weight loss, which you’ve probably heard,  that 95% of dieters regain the weight they lost. Some say this is just folk lore and can’t be proven. Whether it’s accurate or not, it is an indication that people have trouble sticking to a healthy diet, losing weight, and keeping it off.

The key to any good weight loss plan is not to make temporary changes, but to make a healthy and permanent change to your lifestyle and eating patterns. One of the keys to changing your eating patterns is learning how to prepare interesting and tasty meals, while keeping them healthy. That’s what I set out to do, as I entered the next phase of my 21 day detox.

As many of you know, I’m currently doing a 21 day Red Tea Detox plan. The first 7 days consisted of a 7 day fast, which included a 72-hour herbal tea fast, followed by 4 days of 24 hour intermittent fasting.

Today, I’ve begun the first of a 14 day/4 phase eating plan. Phase 1 is 5 days in length, with day one being only vegetables and the remaining four days will be veggies and protein. Since I’ve been fasting for 7 days, the last thing I want to eat is a plate of boring, steamed veggies and baked chicken or fish. 😝 Who’s going to stick to a diet like that?…BORING!

The meal plan I’ll be following is a low carb paleo diet, combined with intermittent fasting, which means I’ll be on a 16/8 schedule, 16 hours fasting and 8 hours eating, 3 meals per day. I’ll be aiming to keep my carb count below 30 grams per day. For my calorie count, I’ll aim for 1100/day, with an upper limit of 1500. The allowed foods are VERY healthy, with nuts/seeds, lean forms of protein, as well as heart healthy fish and alkalinizing veggies.

Here is a list of the foods I’m allowed to eat for the next 5 days. I’m also allowed herbs, spices, healthy oils like flax, coconut, and olive as well as butter/ghee. (1)

Phase 1 Vegetables to Eat

• Artichoke
• Asparagus
• Beets
• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Cucumber
• Celery
• Kale
• Lettuce
• Mushrooms
• Onions
• Peppers
• Spinach
• Squash
• Tomatoes

Phase 1 Proteins to Eat

•  Fish
•  Shellfish
•  Chicken
•  Eggs
•  Turkey
•  Lean beef
•  Tofu
• TVP (textured vegetable protein; reconstitute with water and use like ground beef)
• Nuts and seeds
•  Unsweetened soymilk
• Unsweetened cashew milk
• Unsweetened nut milk with protein added
• Whey protein shakes (remember to double-check carb content)
• Vegan protein shakes (remember to double-check carb content)

One of the keys to sticking to any weight loss plan is to make it interesting. So, as I was writing my meal plans for the next 5 days, I decided I should share some of the recipes I found with all of you.

So, armed with the above two lists, I set out to find some fun, interesting and tasty recipes to include in my meal plan. I want our meals to feel like we’re not missing anything. I can’t have boring meals and stick with the eating plan…nope. In the recipes below I have a few “bread” recipes, some veggie recipes and protein recipes: a few beef, a few chicken and a few fish. No more steamed broccoli and baked chicken, although that’s okay once in a while! I hope these recipes spark your imagination, because eating healthy doesn’t have to be boring!

Some of the best Alkaline and Paleo Websites:

In my research, I came across a few recipe websites that were jam packed with wonderful recipes, some with alkaline recipes and some with paleo. Here are a few of them:

Paleo Recipes

• PALEO GRUBS (One of my favorites)
• PALEO LEAP
• PALEO FLOURISH (Includes a nut free list)
• THAT PALEO COUPLE (This is a WordPress account! Head on over and show them some love!)
• MEATIFIED

Alkaline Recipes

• ALKAMIND – GET OFF YOUR ACID
• THE BLENDER GIRL
• LIVE ENERGIZED
• ALKALINE SISTERS

The Recipes

BREAD – Since nuts and seeds are allowed, I availed myself of the plethora of creative people on the internet, who have created paleo and keto versions of different items.

🌟🌟The Best Low Carb Bread Recipe 🌟 🌟

I’ve made this recipe MANY times and it’s wonderful! Even my kids and hubby like it. Make sure and follow her tips. They make all the difference! What I love about this recipe is the high fiber content. There is 7 grams of fiber per slice!

Low Carb Maven

Brussel Sprouts with Pistachio and Lemon

Get Off Your Acid

INGREDIENTS

2 Tbsp. extra virgin olive oil
¾ cup shelled pistachios
Zest and juice from one lemon
16 large Brussels Sprouts, leaves separated from the core. Cut the end of the sprout off and peel leaves off.
Salt and pepper to taste

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Zucchini Pasta with Spinach Lemon Pesto

Get Off Your Acid

INGREDIENTS

4 zucchinis
3 cups baby spinach
1⁄4 cup basil
3 garlic cloves
Juice of 1 small to medium lemon
1⁄4 cup cashews
1⁄2 cup extra virgin olive oil
1⁄2 cup cherry tomatoes sliced in half
Salt to taste (Celtic Grey Sea Salt, Himalayan, or Redmond Real Salt)

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Italian Marinated Zucchini Squash

with Sun Dried Tomato

Get Off Your Acid

INGREDIENTS

• 2 fresh zucchini
• 2 fresh yellow squash
• ½ cup chopped sun-dried tomatoes
• 1 tbsp. olive oil
• 1 tbsp. minced oregano
• 1 tbsp. minced dill
• 1 tbsp. minced basil
• 1 tsp. sea salt

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Raw Cucumber Sushi Rolls

The Blender Girl

Ingredients

• 1 English Cucumber

guacamole

• 1 large avocado, peeled and pitted
• 1 cup curly kale leaves (ribs removed), chiffonaded
• 1 tablespoon fresh lemon juice, plus more to taste
• 1/4 teaspoon Celtic sea salt, plus more to taste
• 1/8 teaspoon ground cumin, plus more to taste
• Pinch of cayenne pepper (optional), plus more to taste
• 1/8 teaspoon sweet paprika, to garnish

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Paleo Chimichuri Abundance Bowl

The Blender Girl

Ingredients

cauliflower rice

• 1 large head cauliflower, cut into florets
• 2 tablespoons extra-virgin olive oil or coconut oil (in liquid form)
• 1 teaspoon Celtic sea salt

vegetables

• 1/2 medium red onion, peeled and cut into eighths
• 2 medium carrots, peeled and diagonally sliced into 1/2-inch pieces
• 3 tablespoons extra-virgin olive oil, plus more to taste
• 3/4 teaspoon Celtic sea salt, plus more to taste
• 1/4 teaspoon red pepper flakes, plus more to taste
• 2 medium zucchinis, diagonally sliced into 1/2-inch pieces
• 1 (8oz/227g) bunch broccolini (about 12 stalks), trimmed
• 1/4 cup (12g) finely chopped flat-leaf parsley
• 1 cup (110g) sauerkraut (optional)
• 1 medium avocado, peeled, pitted, and sliced
• 1/4 cup (45g) sliced or slivered almonds

chimichurri sauce (yields 1 1/3 cups (306g))

• 3/4 cup (180ml) extra-virgin olive oil
• 1 teaspoon finely grated lime zest, plus more to taste
• 2 tablespoons fresh lime juice
• 2 tablespoons fresh lemon juice
• 1 1/2 teaspoons red wine vinegar
• 4 teaspoons minced garlic (4 cloves)
• 1 teaspoon Celtic sea salt, plus more to taste
• 1/4 teaspoon red pepper flakes, plus more to taste
• 1 cup (30g) firmly packed basil leaves
• 1 cup (30g) firmly packed flat-leaf parsley leaves
• 1/2 cup (15g) firmly packed cilantro leaves
• 1/2 cup (23g) firmly packed finely chopped chives
• 1/2 medium avocado, peeled and pitted (optional, see instructions)

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

PALEO CAULIFLOWER TABOULI

The Blender Girl

Ingredients

• 1/2 large head of cauliflower chopped up into florets (discard the tough core)
•  3 large bunches finely chopped flat-leaf parsley
  
• 2 cups finely diced tomatoes (about 8 large tomatoes with flesh scooped out) 
• 1 bunch green onions, finely chopped (white and green parts)
• 1 English cucumber, peeled and finely diced (after seeds scooped out)
• 1/3 cup extra-virgin olive oil, plus more to taste
• 3 tablespoons fresh lemon juice, plus more to taste
  
• 2 tablespoons finely chopped fresh mint, plus more to taste
• 1/2 teaspoon Celtic sea salt, plus more to taste
• 1/4 teaspoon freshly ground black pepper, plus more to taste

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Raw Zucchini Noodle Pad Thai

Live Energized

Ingredients:

3 medium courgettes (zucchini)
3 large carrots
2 spring onions, chopped (also known as green onions, scallions)
1 cup shredded red cabbage
½ packet of beansprouts
1 cup cauliflower florets
1 bunch of fresh coriander/cilantro, chopped roughly
Coconut Oil

Sauce

¼ cup tahini
¼ cup almond butter
¼ cup tamari
1 tsp coconut sugar
2 tbsp lime or lemon juice
1 clove garlic, minced
1 inch of ginger root, grated

Ingredients
2 cups Napa cabbage finely sliced
2 cup red cabbage thinly sliced
2 red peppers thinly sliced
3 carrots julienne sliced
2 cups bok choy sliced mostly white and some green parts
small bunch chives chopped in 1″ pieces
3 tbsp raw sesame seeds- lightly toasted if desired
For the dressing
2 tbsp braggs liquid aminos
2 tbsp extra virgin olive oil-cold pressed organic if possible
juice of 1/2 lemon
1 tbsp toasted sesame oil
2 teaspoons grated ginger
2 tsp raw sesame tahini
Celtic sea salt to taste

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Ingredients

• ¹/₂ cup(s) chicken broth
• 2 teaspoon(s) cumin
• 1¹/₂ teaspoon(s) oregano, dried
• 1 teaspoon(s) sea salt to taste (optional)
• 1 teaspoon(s) black pepper to taste (optional)
• 1 can(s) tomatoes, diced (14 oz)
• 1 medium onion(s) sliced
• 2 medium bell pepper(s), green sliced
• 2 medium garlic clove(s) chopped
• 1 tablespoon(s) capers chopped
• 1¹/₂ pound(s) beef – flank steak(s) cut crosswise into three pieces
• ¹/₄ cup(s) olives, pimento-stuffed sliced

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Chicken and roasted pepper stuffed mushrooms

Meatified

Ingredients

• 4 – 5 large Portabella mushrooms
• ¾ – 1 lb ground chicken
• 1 cup diced onion
• 1½ cup roast peppers, drained
• 2 eggs
• 2 tsp garlic powder
• 1½ tbl Italian seasoning
• Optional: 1 tsp almondflour per mushroom

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Caribbean Paleo Jerk Bake Chicken

My Natural Family

INGREDIENTS

• 4 Boneless, Skinless Chicken Breasts
• 1 Red Bell Pepper (cut into thick slices)
• ½ Fresh Pineapple (cut into ½ “ thick slices)
• 1 Tbl Arrowroot Starch
• 1 tsp Ground Cinnamon
• 1 tsp Ground Allspice
• ¼ tsp Ground Nutmeg
• ¼ tsp Ground Pepper
• 1 tsp Real Salt
• ½ Tbl Chopped Garlic
• 1 Tbl Fresh Lime Juice
• 2 Tbl Raw Honey
• ¼ Cup Coconut Aminos
• Cilantro (chopped, to garnish)

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Baked Indian-Style Lemongrass Chicken

Paleo Leap

Ingredients

• 6 to 8 chicken thighs, skinless and boneless
• 2 bell peppers, sliced
• 1 cup coconut milk
• 2 lemongrass stalks, sliced
• 1 lemongrass stalk, minced
• 4 shallots, minced
• 4 garlic cloves, minced
• 2 small mild red chili peppers (optional)
• 1 tbsp. fresh ginger, minced
• 2 green onions, minced
• 1 tbsp. fresh turmeric, minced
• Juice from 2 limes
• 1/4 cup coconut oil, melted
• 1/4 cup fresh cilantro, to garnish
• Sea salt and freshly ground black pepper

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Paleo Fish Tacos

Paleo Flourish

For the Fish:

• 1 lb **tilapia**(or halibut/cod), cut into 1/2 inch by 3-4 inch strips (**NOTE FROM TAMARA-DO NOT EAT TILAPIA EVER! IT’S FARM RAISED AND NASTY STUFF- I’LL WRITE AN ARTICLE SOMETIME.**)
• 1/2 cup coconut flour
• 1 tablespoon garlic powder
• 2 teaspoons salt
• 2 teaspoons cumin powder
• dash of pepper
• Coconut oil for frying

For the White Sauce:

• 1/2 cup mayo
• 1 tablespoon lime juice
• 1 teaspoon dried oregano
• 1/2 teaspoon cumin powder
• dash of chili pepper
• 1/2 teaspoon of raw honey (optional)

To Eat:

• 4-6 lettuce leaves
• 1 cup salsa
• 2 tablespoons cilantro, chopped
• 4-6 slices of lime

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Cilantro Lime Salmon

Paleo Leap

Ingredients

• 2 salmon fillets
• 1/2 cup coconut oil, melted
• Juice and zest of 2 limes, and then slice the limes
• 2 garlic cloves, minced
• 1/4 cup fresh cilantro, roughly chopped + more for garnish
• Sea salt and freshly ground black pepper

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

Orange Rosemary Seared Salmon

Paleo Leap

Ingredients

• 4 salmon fillets, skinless
• 2 garlic cloves, minced
• 2 tsp. fresh rosemary, minced
• 1 cup fresh orange juice
• 2 tbsp fresh lemon juice
• 1/2 cup chicken stock
• 2 tsp. orange zest
• 1 tbsp. tapioca starch (optional)
• Cooking fat
• Sea salt and freshly ground black pepper

FOLLOW THIS LINK FOR THE COMPLETE RECIPE

SOURCE:

1. L. Miller, (n.d.). The Red Tea Detox. Retrieved from: http://redteadetoxofficial.com/
2. http://www.worldometers.info/weight-loss/
3. http://www.who.int/mediacentre/factsheets/fs311/en/

 Until Next Time….

Namaste My Friends