7 Day
Sugar Free Challenge I N C L U D E S
S A M P L E
M E A L
prep time:
cook time:
servings:
XX minutes
XX minutes
feeds XX
W W W . T H I S P A G E O N H E A L T H . C O M
P L A N
7 Day Sugar Free Challenge Embarking on a 7-day sugar-free challenge is an enlightening journey towards better health and mindfulness about your eating habits. This challenge is not about depriving your body of the sweet joys in life, but rather about bringing awareness to the sneaky added sugars that often go unnoticed in ultra-processed foods. By focusing on whole foods that contain natural sugars, such as fruits, certain dairy products, and vegetables, you’ll nourish your body with essential fibre, vitamins, and minerals.
These foods are integral to a balanced diet and don't come with the negative health implications often associated with excessive sugar intake. The goal here is to eliminate those added sugars - the kind often found lurking in ultra-processed foods and the ones added to meals out of habit. Whether it's the white sugar in your coffee, the corn syrup in your favourite condiments, or even the natural-sounding honey drizzled over your breakfast, these added sugars can quickly add up, providing extra calories without any substantial nutritional value.
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7 Day Sugar Free Challenge The benefits of reducing added sugars extend far beyond the potential for weight loss. And some individuals might experience temporary withdrawal symptoms, such as headaches or general aches, a testament to the body adjusting to a reduced sugar intake. These symptoms are a sign of the body's remarkable ability to adapt and recalibrate itself.
By adjusting the sample meal plan in this 7-day challenge to suit your nutritional requirements, such as caloric intake, you'll discover a variety of flavourful, sugarconscious recipes that will help reduce your added sugar intake. You may potentially see a positive shift in overall health and energy levels. The journey to a less- “added“ sweetened life is not only about cutting out the unnecessary but also about celebrating the naturally delicious flavours that food has to offer.
W W W . T H I S P A G E O N H E A L T H . C O M
prep time:
cook time:
servings:
10 minutes
20 minutes
feeds 2
Spinach & Feta Omelette PLANT COUNT: 3 WHAT YOU'LL NEED: 6 Eggs
4 cups Baby Spinach (Roughly chopped)
2 tsp Greek Seasoning
2 Tomatos (Sliced)
1 1/3 tbsp Olive Oil
1/4 cup Feta Cheese (Crumbled)
1 cup Cremini Mushrooms (Sliced)
LET'S GET COOKING:
1 2
3
4
Preheat the grill to medium-high. Whisk the eggs and Greek seasoning in a bowl and set aside. Over medium heat, add the oil and mushrooms to an ovenproof pan (cast iron works great), and cook until the mushrooms start turning brown - about 5-6 minutes. Then turn the heat to lowmedium, stir in the spinach and cook until wilted and halved in size - about 2-3 minutes. Add the whisked egg and seasoning, then stir the mixture to ensure even distribution of the spinach. Cook for 3-4 minutes, until the bottom starts to set, then top with the sliced tomatoes and crumbled feta cheese. Carefully place the pan under the preheated grill. Once the omelette is set and fully cooked, carefully remove the pan fro the oven. Allow to cool for a few minutes, then serve and enjoy
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
W W W . T H I S P A G E O N H E A L T H . C O M
PRO TIPS: No Feta Cheese: Use grated/shredded cheddar or goat cheese instead.
NUTRITION: Amount per serving Calories
385
Fat
28g
Protein
26g
Total Carbs
9g
Net Carbs
6g
Sugar
1g
Fibre
3g
prep time:
cook time:
servings:
10 minutes
20 minutes
feeds 2
Spinach & Feta Omelette PLANT COUNT: 3 WHAT YOU'LL NEED: 6 Eggs
4 cups Baby Spinach (Roughly chopped)
2 tsp Greek Seasoning
2 Tomatos (Sliced)
1 1/3 tbsp Olive Oil
1/4 cup Feta Cheese (Crumbled)
1 cup Cremini Mushrooms (Sliced)
LET'S GET COOKING:
1 2
3
Preheat the grill to medium-high. Whisk the eggs and Greek seasoning in a bowl and set aside. Over medium heat, add the oil and mushrooms to an ovenproof pan (cast iron works great), and cook until the mushrooms start turning brown - about 5-6 minutes. Then turn the heat to lowmedium, stir in the spinach and cook until wilted and halved in size - about 2-3 minutes. Add the whisked egg and seasoning, then stir the mixture to ensure even distribution of the spinach. Cook for 3-4 minutes, until the bottom starts to set, then top with the sliced tomatoes and crumbled feta cheese. Carefully place the pan under the preheated grill.
PRO TIPS: No Feta Cheese: Use grated/shredded cheddar or goat cheese instead.
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
4
Once the omelette is set and fully cooked, carefully remove the pan fro the oven. Allow to cool for a few minutes, then serve and enjoy
W W W . T H I S P A G E O N H E A L T H . C O M
prep time:
cook time:
servings:
5 minutes
4 hours
feeds 3
Mandarin Chia Seed Pudding PLANT COUNT: 5 WHAT YOU'LL NEED: 1/3 cup Chia Seeds
1/3 cup Hemp Seeds
1 1/2 cups Soy Milk (or milk of your choice)
3 tbsp Walnuts (Crushed, topping)
2 tsp Vanilla Extract
3 Mandarin/tangerine (Peeled, segments)
1/2 cup Unsweetened Coconut Yogurt
LET'S GET COOKING:
1
Mix chia seeds, almond milk, vanilla extract, coconut yoghurt, and hemp seeds in a glass bowl. Whisk the ingredients to avoid the chia seeds clumping together. Cover, and let it sit in the refrigerator for at least 4 hours, or overnight.
PRO TIPS: Mandarin: The natural sweetness and citrus flavour of mandarin oranges make them a perfect,
2
Once set, divide between glass bowls and top with the mandarin segments. Add the crushed walnuts and a sprinkling of cacao nibs if desired.
nutrient-rich topping for this chia pudding. Nut Free: Replace the walnuts with sunflower seeds to keep the plant count.
NUTRITION: Amount per serving
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
W W W . T H I S P A G E O N H E A L T H . C O M
Calories
398
Fat
25g
Protein
16g
Total Carbs
33g
Net Carbs
21g
Sugar
15g
Fibre
12g
prep time:
cook time:
servings:
5 minutes
4 hours
feeds 3
Mandarin Chia Seed Pudding PLANT COUNT: 5 WHAT YOU'LL NEED: 1/3 cup Chia Seeds
1/3 cup Hemp Seeds
1 1/2 cups Soy Milk (or milk of your choice)
3 tbsp Walnuts (Crushed, topping)
2 tsp Vanilla Extract
3 Mandarin/tangerine (Peeled, segments, topping)
1/2 cup Unsweetened Coconut Yogurt
LET'S GET COOKING:
1
2
Mix chia seeds, almond milk, vanilla extract, coconut yoghurt, and hemp seeds in a glass bowl. Whisk the ingredients to avoid the chia seeds clumping together. Cover, and let it sit in the refrigerator for at least 4 hours, or overnight. Once set, divide between glass bowls and top with the mandarin segments. Add the crushed walnuts and a sprinkling of cacao nibs if desired.
PRO TIPS: Mandarin: The natural sweetness and citrus flavour of mandarin oranges make them a perfect, nutrient-rich topping for this chia pudding. Nut Free: Replace the walnuts with sunflower seeds to keep the plant count.
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
W W W . T H I S P A G E O N H E A L T H . C O M
prep time:
cook time:
servings:
15 minutes
15 minutes
feeds 2
Smoked Salmon Avocado Toast PLANT COUNT: 3
WHAT YOU'LL NEED: 2 slices Whole Grain Bread
1 Lemon (Juiced)
1 Avocado (Sliced)
6 oz (170 grams) of Smoked Salmon
LET'S GET COOKING:
1
Begin by toasting the whole-grain bread slices. Cut the avocado in half while the bread is toasting, remove the pit, and scoop the flesh into a bowl. Mash the avocado with a fork, and season with lemon juice, salt, and pepper.
PRO TIPS: Additional Toppings: Add capers, thinly sliced red onion, or fresh dill for garnish and flavour. No Salmon: Repace with eggs (cooked your way). Vegan Option: Omit the salmon, and enjoy avocado
2
Spread the mashed avocado evenly onto the toasted bread slices. Lay two slices of smoked salmon on each piece of toast, folding or curling them. Enjoy.
toast with nutritional yeast, roasted chickpeas and a sprinkling of sesame seeds.
NUTRITION: Amount per serving
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
W W W . T H I S P A G E O N H E A L T H . C O M
Calories
375
Fat
20g
Protein
23g
Total Carbs
28g
Net Carbs
18g
Sugar
4g
Fibre
10g
prep time:
cook time:
servings:
15 minutes
15 minutes
feeds 2
Smoked Salmon Avocado Toast PLANT COUNT: 5
WHAT YOU'LL NEED: 2 slices Whole Grain Bread
1 Lemon (Juiced)
1 Avocado (Sliced)
6 oz (170 grams) of Smoked Salmon
LET'S GET COOKING:
1
Begin by toasting the whole-grain bread slices. Cut the avocado in half while the bread is toasting, remove the pit, and scoop the flesh into a bowl. Mash the avocado with a fork, and season with lemon juice, salt, and pepper.
PRO TIPS: Additional Toppings: Add capers, thinly sliced red onion, or fresh dill for garnish and flavour.
2
Spread the mashed avocado evenly onto the toasted bread slices. Lay two slices of smoked salmon on each piece of toast, folding or curling them. Enjoy.
No Salmon: Repace with eggs (cooked your way). Vegan Option: Omit the salmon, and enjoy avocado toast with nutritional yeast, roasted chickpeas and a sprinkling of sesame seeds.
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
W W W . T H I S P A G E O N H E A L T H . C O M
prep time:
cook time:
servings:
10 minutes
30 minutes
feeds 4
Creamy Carrot and Coriander Miso Soup PLANT COUNT: 8
WHAT YOU'LL NEED: 1 tbsp Olive Oil (15ml)
1 cup Dry Red Lentils (180 grams)
1 Yellow Onion (Chopped)
1 1/2 cups Canned Coconut Milk
3 Garlic (Peeled, crushed)
1 tbsp Coriander (15mls, Coriander,
1 tbsp Ginger (15ml, Freshly grated)
chopped)
5 cups Carrot (500 grams, washed, diced)
2 tbsps Miso Paste (30ml)
5 cups Vegetable Broth (1250ml)
1/4 cup Fresh Cilantro
LET'S GET COOKING:
1
In a large pot, heat the oil over medium heat. Add onions and sauté until translucent, then add the garlic and ginger and cook for an additional minute.
2
Add the chopped carrots to the pot and sauté for 10-12 minutes, until they soften slightly. Pour in the vegetable stock, increase the heat to high and bring to a simmer.
3 4 5
6
Add the red lentils, coconut milk and ground coriander, then bring back to a simmer. Once simmering, reduce the heat back to medium and continue to cook until the lentils are tender - about 15-20 minutes. Once the lentils and carrots are soft, add the fresh cilantro to the soup. Then using an immersion blender, puree the soup until smooth. You can also use a regular blender, working in batches if necessary. Take a small amount of the hot soup and place into a small bowl to dissolve the miso paste in it to prevent clumps, then stir the miso mixture back into the pot. Taste and adjust seasoning as needed. If the soup is too thick, add a little more vegetable stock or water until you reach your desired consistency. Divide the soup into bowls and garnish with fresh coriander/cilantro.
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
W W W . T H I S P A G E O N H E A L T H . C O M
PRO TIPS: Nourishment: This soup is a good source of plantbased protein from the lentils, healthy fats from the coconut milk, and vitamins and fibre from the carrots. Miso Paste: The miso paste not only adds a unique umami flavour but also provides probiotics for gut health.
NUTRITION: Amount per serving Calories
476
Fat
21g
Protein
18g
Total Carbs
57g
Net Carbs
45g
Sugar
13g
Fibre
12g
prep time:
cook time:
servings:
10 minutes
30 minutes
feeds 4
Creamy Carrot and Coriander Miso Soup PLANT COUNT: 8
WHAT YOU'LL NEED: 1 tbsp Olive Oil (15ml)
1 cup Dry Red Lentils (180 grams)
1 Yellow Onion (Chopped)
1 1/2 cups Canned Coconut Milk
3 Garlic (Peeled, crushed)
1 tbsp Coriander (15mls, Coriander,
1 tbsp Ginger (15ml, Freshly grated)
chopped)
5 cups Carrot (500 grams, washed, diced)
2 tbsps Miso Paste (30ml)
5 cups Vegetable Broth (1250ml)
1/4 cup Fresh Cilantro
LET'S GET COOKING:
1
In a large pot, heat the oil over medium heat. Add onions and sauté until translucent, then add the garlic and ginger and cook for an additional minute.
2
Add the chopped carrots to the pot and sauté for 10-12 minutes, until they soften slightly. Pour in the vegetable stock, increase the heat to high and bring to a simmer.
3
Add the red lentils, coconut milk and ground coriander, then bring back to a simmer. Once simmering, reduce the heat back to medium and continue to cook until the lentils are tender - about 15-20 minutes.
PRO TIPS: Nourishment: This soup is a good source of plant-based protein from the lentils, healthy fats from the coconut milk, and vitamins and fibre
4 5
6
Once the lentils and carrots are soft, add the fresh cilantro to the soup. Then using an immersion blender, puree the soup until smooth. You can also use a regular blender, working in batches if necessary.
from the carrots.
Take a small amount of the hot soup and place into a small bowl to dissolve the miso paste in it to prevent clumps, then stir the miso mixture back into the pot. Taste and adjust seasoning as needed. If the soup is too thick, add a little more vegetable stock or water until you reach your desired consistency.
flavour but also provides
Divide the soup into bowls and garnish with fresh coriander/cilantro.
Miso Paste: The miso paste not only adds a unique umami probiotics for gut health.
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
W W W . T H I S P A G E O N H E A L T H . C O M
prep time:
cook time:
servings:
10 minutes
20 minutes
feeds 4
Beef Steak with Broccoli PLANT COUNT: 3
WHAT YOU'LL NEED: 1 tsp Olive Oil
16 oz (454 grams) Top Sirloin Steak (or steak of your choice)
1 tbsp Rosemary (Finely chopped)
Sea Salt & Black Pepper (To taste)
3 Garlic (Cloves, minced)
6 cups Broccoli (Florets)
LET'S GET COOKING:
1
Place the oil, minced garlic and chopped rosemary into a small bowl and mix into a paste. Rub the steaks with the paste, then place them into a covered glass container and let rest in the fridge for 30 minutes.
2
Then place the steaks into a cast iron pan or skillet and on medium-high heat cook to your desired doneness.
3
While the steak is cooking, rinse the broccoli head under cold water to remove any dirt, then cut into florets. Add the broccoli florets and stems to the steamer basket and cover with a lid. Steam the broccoli for about 4-5 minutes for a crisp-tender texture. If you prefer it softer, steam for 6-7 minutes.
PRO TIPS: Steak Doneness: These times are approximate & can vary based on the steak's thickness & the starting temperature of the meat... Rare: About 2-3 minutes per side. Medium Rare: 4-5 minutes per side. Medium: 5-6 minutes per side. Well Done: 7-8 minutes per side.
NUTRITION: Amount per serving Calories
4
5
Once the broccoli is done, you can pierce it with a fork with little resistance. Be careful not to overcook it, as it can become mushy and lose its vibrant green colour. Slice the steak and serve with the steamed broccoli and the Garlic Herb Potatoes (recipe separate). Enjoy.
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
W W W . T H I S P A G E O N H E A L T H . C O M
302
Fat
18g
Protein
27g
Total Carbs
10g
Net Carbs
6g
Sugar
2g
Fibre
4g
prep time:
cook time:
servings:
10 minutes
20 minutes
feeds 4
Beef Steak with Broccoli PLANT COUNT: 3
WHAT YOU'LL NEED: 1 tsp Olive Oil
16 oz (454 grams) Top Sirloin Steak (or steak of your choice)
1 tbsp Rosemary (Finely chopped)
Sea Salt & Black Pepper (To taste)
3 Garlic (Cloves, minced)
6 cups Broccoli (Florets)
LET'S GET COOKING:
1
Place the oil, minced garlic and chopped rosemary into a small bowl and mix into a paste. Rub the steaks with the paste, then place them into a covered glass container and let rest in the fridge for 30 minutes.
2
Then place the steaks into a cast iron pan or skillet and on medium-high heat cook to your desired doneness.
3
While the steak is cooking, rinse the broccoli head under cold water to remove any dirt, then cut into florets. Add the broccoli florets and stems to the steamer basket and cover with a lid. Steam the broccoli for about 4-5 minutes for a crisp-tender texture. If you prefer it softer, steam for 6-7 minutes.
PRO TIPS: Steak Doneness: These times are
4
Once the broccoli is done, you can pierce it with a fork with little resistance. Be careful not to overcook it, as it can become mushy and lose its vibrant green colour.
approximate & can vary based on the steak's thickness & the starting temperature of the meat... Rare: About 2-3 minutes per side. Medium Rare: 4-5 minutes per side. Medium: 5-6 minutes per side. Well Done: 7-8 minutes per side.
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
5
Slice the steak and serve with the steamed broccoli and the Garlic Herb Potatoes (recipe separate). Enjoy.
W W W . T H I S P A G E O N H E A L T H . C O M
prep time:
cook time:
servings:
10 minutes
40 minutes
feeds 4
Garlic-Herb Potatoes PLANT COUNT: 3
WHAT YOU'LL NEED: 3 cups Russet Potato (5.2oz/148g)
1 tbsp Rosemary (Finely chopped)
Skin on, washed)
2 tsp Ghee (Optional)
2 tbsp Olive Oil
Sea Salt & Black Pepper (To taste)
3 Garlic (Cloves, minced)
LET'S GET COOKING:
1
Preheat oven to 400°F (200°C). In a bowl, mix diced potatoes with the oil, garlic, rosemary, ghee (if using), salt, and pepper.
PRO TIPS: Potato Skins: Potato skins are a good source of dietary fibre,
2
Spread on a baking sheet in a single layer. Roast for 30-45 minutes, turning occasionally, until golden and crispy.
which can help improve digestion, maintain bowel health, and feel full longer. Cooled Potatoes: Cooled potatoes convert into resistant starch, offering potential benefits for gut health.
3
Serve as a tasty carb with your desired dish.
NUTRITION: Amount per serving Calories
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
W W W . T H I S P A G E O N H E A L T H . C O M
164
Fat
9g
Protein
2g
Total Carbs
20g
Net Carbs
18g
Sugar
1g
Fibre
2g
prep time:
cook time:
servings:
10 minutes
40 minutes
feeds 4
Garlic-Herb Potatoes PLANT COUNT: 3
WHAT YOU'LL NEED: 3 cups Russet Potato (5.2oz/148g)
1 tbsp Rosemary (Finely chopped)
Skin on, washed)
2 tsp Ghee (Optional)
2 tbsp Olive Oil
Sea Salt & Black Pepper (To taste)
3 Garlic (Cloves, minced)
LET'S GET COOKING:
1
Preheat oven to 400°F (200°C). In a bowl, mix diced potatoes with the oil, garlic, rosemary, ghee (if using), salt, and pepper.
PRO TIPS: Potato Skins: Potato skins are a good
2
Spread on a baking sheet in a single layer. Roast for 30-45 minutes, turning occasionally, until golden and crispy.
source of dietary fibre, which can help improve digestion, maintain bowel health, and feel full longer. Cooled Potatoes: Cooled potatoes
3
Serve as a tasty carb with your desired dish.
convert into resistant starch, offering potential benefits for gut health.
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
W W W . T H I S P A G E O N H E A L T H . C O M
prep time:
cook time:
servings:
10 minutes
30 minutes
feeds 4
Cauliflower & Tofu Risotto PLANT COUNT: 8 WHAT YOU'LL NEED: 454 grams Tofu (Cubed)
2 Garlic Cloves, minced
1 tbsp Cornstarch (Or arrowroot powder)
1/2 cup Vegetable Broth
2 tbsps Tamari (Divided)
1/2 cup Canned Coconut Milk
2 tbsp Avocado Oil
1 cup Frozen Edamame
1 head Cauliflower (Large, cut into florets)
3/4 cup Vegan Parmesan Cheese (Grated)
1 Yellow Onion (Small, diced)
2 tbsps Chives (Chopped)
LET'S GET COOKING:
1 2
3 4
Place cauliflower florets in a food processor and pulse until it resembles the texture of rice. Be careful not to over-process. Set aside. Cut the tofu block into cubes, and then press out excess moisture. Add the cornstarch (or arrowroot powder) to a bowl and toss in the tofu cubes. Stir in 1 tbsp of the tamari and coat the tofu. Heat 1 tbsp of the oil in a large skillet, and over medium heat pan, fry the tofu cubes until golden brown. Then, remove and set aside. In the same skillet over medium heat, heat the remaining oil. Add the finely chopped onion and sauté until translucent, about 2-3 minutes. Add the minced garlic and continue to sauté for another minute. Add the riced cauliflower to the skillet, stir well, coating with the oil and onions, and pour in the vegetable broth, followed by the coconut milk, remaining 1 tbsp of tamari, and edamame. Stir well and let the mixture simmer for 10-12 minutes. The cauliflower should absorb the liquids and become tender, similar to a risotto texture.
5
Stir in the cooked tofu, and add the grated vegan parmesan cheese. Mix until the mixture becomes creamy—season with salt and pepper. Stir in the chopped chives or herbs of your choice.
6
Transfer to serving dishes, garnish with additional vegan parmesan cheese and some fresh herbs if desired, and serve immediately.
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
W W W . T H I S P A G E O N H E A L T H . C O M
PRO TIPS: Herbs: Replace the chives with chopped dill or coriander (cilantro). Non-Vegan Option: Replace the tofu with diced chicken and adjust the cooking time. Replace the vegan parmesan with regular.
NUTRITION: Amount per serving Calories
411
Fat
28g
Protein
25g
Total Carbs
23g
Net Carbs
16g
Sugar
7g
Fibre
7g
prep time:
cook time:
servings:
10 minutes
30 minutes
feeds 4
Cauliflower & Tofu Risotto PLANT COUNT: 8 WHAT YOU'LL NEED: 454 grams Tofu (Cubed)
2 Garlic Cloves, minced
1 tbsp Cornstarch (Or arrowroot powder)
1/2 cup Vegetable Broth
2 tbsps Tamari (Divided)
1/2 cup Canned Coconut Milk
2 tbsp Avocado Oil
1 cup Frozen Edamame
1 head Cauliflower (Large, cut into florets)
3/4 cup Vegan Parmesan Cheese (Grated)
1 Yellow Onion (Small, diced)
2 tbsps Chives (Chopped)
LET'S GET COOKING:
1 2
3 4
Place cauliflower florets in a food processor and pulse until it resembles the texture of rice. Be careful not to over-process. Set aside. Cut the tofu block into cubes, and then press out excess moisture. Add the cornstarch (or arrowroot powder) to a bowl and toss in the tofu cubes. Stir in 1 tbsp of the tamari and coat the tofu. Heat 1 tbsp of the oil in a large skillet, and over medium heat pan, fry the tofu cubes until golden brown. Then, remove and set aside. In the same skillet over medium heat, heat the remaining oil. Add the finely chopped onion and sauté until translucent, about 2-3 minutes. Add the minced garlic and continue to sauté for another minute. Add the riced cauliflower to the skillet, stir well, coating with the oil and onions, and pour in the vegetable broth, followed by the coconut milk, remaining 1 tbsp of tamari, and edamame. Stir well and let the mixture simmer for 10-12 minutes. The cauliflower should absorb the liquids and become tender, similar to a risotto texture.
5
Stir in the cooked tofu, and add the grated vegan parmesan cheese. Mix until the mixture becomes creamy—season with salt and pepper. Stir in the chopped chives or herbs of your choice.
6
Transfer to serving dishes, garnish with additional vegan parmesan cheese and some fresh herbs if desired, and serve immediately.
W W W . T H I S P A G E O N H E A L T H . C O M
PRO TIPS: Herbs: Replace the chives with chopped dill or coriander (cilantro). Non-Vegan Option: Replace the tofu with diced chicken and adjust the cooking time. Replace the vegan parmesan with regular.
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
prep time:
cook time:
servings:
10 minutes
30 minutes
feeds 4
Turkey-Stuffed Portobello Mushroom PLANT COUNT: 6 WHAT YOU'LL NEED: 4 Portobello Mushroom (Large, stems removed )
1/2 Orange Bell Pepper (Finely diced)
2 tsp Avocado Oil
1 Zucchini (Finely diced)
1/4 cup Yellow Onion (Finely diced)
2 tsp Greek Seasoning
2 Garlic Cloves, minced
1/3 cup Marinara Sauce
1 lb (454 grams) Extra Lean Ground Turkey
1/4 cup Parmesan Cheese (Grated) 1/4 cup Feta Cheese (Crumbled)
LET'S GET COOKING:
1 2
3
4
5
Line a baking sheet with parchment paper and preheat your oven to 375°F (190°C). With a spoon, gently scrape out the gills from the underside of the portobello mushrooms, then place them cap-side up on the baking sheet. Warm the avocado oil in a large skillet over medium heat. Add the chopped onion and garlic. Sauté for 2-3 minutes until the onions become translucent. Add the ground turkey to the skillet. Cook until the turkey is browned - about 15-20 minutes, breaking it into small pieces as it cooks. Once the turkey is cooked, add the diced bell peppers and zucchini. Continue to cook for another 3-5 minutes, just until the vegetables start to soften. Stir in the Greek seasoning, then season with salt and pepper. Stir in the marinara sauce. Remove the skillet from heat and mix in half of the parmesan cheese. Divide the turkey mixture among the four portobello mushrooms, pressing it into the caps. Sprinkle with the remaining parmesan cheese and then top with feta. Place the baking sheet in the oven and bake for 1520 minutes or until the mushrooms are tender and the cheese on top is golden. Once cooked, remove from the oven, sprinkle with chopped fresh parsley and serve with Mixed balsamic salad (recipe separate).
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
W W W . T H I S P A G E O N H E A L T H . C O M
PRO TIPS: Options for vegan: Swap out the ground turkey for crumbled tofu or tempeh and adjust the cooking time accordingly. Substitute the cheese with vegan alternatives.
NUTRITION: Amount per serving Calories
308
Fat
17g
Protein
30g
Total Carbs
11g
Net Carbs
7g
Sugar
5g
Fibre
4g
prep time:
cook time:
servings:
10 minutes
30 minutes
feeds 4
Turkey-Stuffed Portobello Mushroom PLANT COUNT: 6 WHAT YOU'LL NEED: 4 Portobello Mushroom (Large, stems removed )
1/2 Orange Bell Pepper (Finely diced)
2 tsp Avocado Oil
1 Zucchini (Finely diced)
1/4 cup Yellow Onion (Finely diced)
2 tsp Greek Seasoning
2 Garlic Cloves, minced
1/3 cup Marinara Sauce
1 lb (454 grams) Extra Lean Ground Turkey
1/4 cup Parmesan Cheese (Grated) 1/4 cup Feta Cheese (Crumbled)
LET'S GET COOKING:
1 2
3
4
5
Line a baking sheet with parchment paper and preheat your oven to 375°F (190°C). With a spoon, gently scrape out the gills from the underside of the portobello mushrooms, then place them cap-side up on the baking sheet. Warm the avocado oil in a large skillet over medium heat. Add the chopped onion and garlic. Sauté for 2-3 minutes until the onions become translucent. Add the ground turkey to the skillet. Cook until the turkey is browned - about 15-20 minutes, breaking it into small pieces as it cooks. Once the turkey is cooked, add the diced bell peppers and zucchini. Continue to cook for another 3-5 minutes, just until the vegetables start to soften. Stir in the Greek seasoning, then season with salt and pepper. Stir in the marinara sauce. Remove the skillet from heat and mix in half of the parmesan cheese. Divide the turkey mixture among the four portobello mushrooms, pressing it into the caps. Sprinkle with the remaining parmesan cheese and then top with feta. Place the baking sheet in the oven and bake for 1520 minutes or until the mushrooms are tender and the cheese on top is golden. Once cooked, remove from the oven, sprinkle with chopped fresh parsley and serve with Mixed balsamic salad (recipe separate).
W W W . T H I S P A G E O N H E A L T H . C O M
PRO TIPS: Options for vegan: Swap out the ground turkey for crumbled tofu or tempeh and adjust the cooking time accordingly. Substitute the cheese with vegan alternatives.
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
prep time:
cook time:
servings:
5 minutes
5 minutes
feeds 2
Mixed Balsamic Salad PLANT COUNT: 4
WHAT YOU'LL NEED: 4 cups Mixed Greens (Washed)
1/2 Avocado (Sliced)
1 Tomato (Large, sliced)
2 tbsp Balsamic Vinegar
1/3 cup Red Onion (Sliced)
LET'S GET COOKING:
1
Add the salad ingredients to two bowls. Drizzle with the balsamic vinegar and enjoy.
PRO TIPS: Additional Greens: Add spinach, finely sliced kale or arugula (rocket) to the greens mix.
NUTRITION: Amount per serving Calories
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
W W W . T H I S P A G E O N H E A L T H . C O M
128
Fat
7g
Protein
3g
Total Carbs
13g
Net Carbs
8g
Sugar
4g
Fibre
5g
prep time:
cook time:
servings:
5 minutes
5 minutes
feeds 2
Mixed Balsamic Salad PLANT COUNT: 4
WHAT YOU'LL NEED: 4 cups Mixed Greens (Washed)
1/2 Avocado (Sliced)
1 Tomato (Large, sliced)
2 tbsp Balsamic Vinegar
1/3 cup Red Onion (Sliced)
LET'S GET COOKING:
1
Add the salad ingredients to two bowls. Drizzle with the balsamic vinegar and enjoy.
PRO TIPS: Additional Greens: Add spinach, finely sliced kale or arugula (rocket) to the greens mix.
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
W W W . T H I S P A G E O N H E A L T H . C O M
prep time:
cook time:
servings:
5 minutes
15 minutes
feeds 4
Tuna Pasta Salad PLANT COUNT: 5 WHAT YOU'LL NEED: 1 cup Whole Wheat Penne Pasta (Uncooked)
3 stalks of Celery (Diced - 1 cup)
4 small cans of Tuna In Olive Oil (85 gram can)
1 Yellow Bell Pepper (Diced)
2 tbsp Mayonnaise
1 cup Chickpeas (Cooked)
1 Cucumber (Diced)
LET'S GET COOKING:
1
Cook the pasta as directed on the packet. Once cooked, drain and rinse with cold water to prevent further cooking and place it into a large bowl. Stir in the cucumber, celery and red bell pepper. Season with salt and pepper.
PRO TIPS: Tuna Benefits: Good source of omega-3 fatty acids
2
Drain the can/s of tuna, add the tuna chunks with the mayonnaise to a medium-sized bowl, and mix well. Add this to the pasta mixture, divide into two servings and enjoy.
beneficial for brain health, lowering inflammation and better mood. No Tuna: Replace with diced cooked chicken. Bell Peppers: Replace the yellow with the colours of your choice.
NUTRITION: Amount per serving Calories
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
W W W . T H I S P A G E O N H E A L T H . C O M
362
Fat
16g
Protein
24g
Total Carbs
32g
Net Carbs
25g
Sugar
6g
Fibre
7g
prep time:
cook time:
servings:
5 minutes
15 minutes
feeds 4
Tuna Pasta Salad PLANT COUNT: 5 WHAT YOU'LL NEED: 1 cup Whole Wheat Penne Pasta (Uncooked)
3 stalks of Celery (Diced - 1 cup)
4 small cans of Tuna In Olive Oil (85 gram can)
1 Yellow Bell Pepper (Diced)
2 tbsp Mayonnaise
1 cup Chickpeas (Cooked)
1 Cucumber (Diced)
LET'S GET COOKING:
1
Cook the pasta as directed on the packet. Once cooked, drain and rinse with cold water to prevent further cooking and place it into a large bowl. Stir in the cucumber, celery and red bell pepper. Season with salt and pepper.
PRO TIPS: Tuna Benefits: Good source of omega-
2
Drain the can/s of tuna, add the tuna chunks with the mayonnaise to a medium-sized bowl, and mix well. Add this to the pasta mixture, divide into two servings and enjoy.
3 fatty acids beneficial for brain health, lowering inflammation and better mood. No Tuna: Replace with diced cooked chicken. Bell Peppers: Replace the yellow with the colours of your choice.
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
W W W . T H I S P A G E O N H E A L T H . C O M
prep time:
cook time:
servings:
5 minutes
20 minutes
feeds 4
Fish Tacos PLANT COUNT: 4 WHAT YOU'LL NEED: 16 oz (454 grams) Pickerel Fillet,
2 tbsp Avocado Oil
cubed (or white fish of your choice)
4 Brown Rice Tortillas
1 tsp Garlic Powder
1/2 cup Red Onion (Sliced)
1/2 tsp Onion Powder
2 cups Mixed Greens
1/2 tsp Sea Salt
1 Tomato (Diced)
1/4 tsp Black Pepper
1/2 cup Homemade Tartar Sauce (Divided)
LET'S GET COOKING:
1 2 3
Add the cubed fish, garlic powder, onion powder, salt and pepper to a large bowl and toss well to combine. Heat the avocado oil in a large frying pan, and cook the fish over medium heat for 3-4 minutes each side. Or until fully cooked. Lay the tortilla on a flat surface and layer with greens, red onion tomatoes, and homemade tartar sauce (recipe separate). Top with the cooked fisk to enjoy.
PRO TIPS: Fish Options: Replace the pickerel with fish of your choice like cod, haddock or salmon. Vegan Option: Replace the fish with black beans, smashed chickpeas , cooked tofu or tempeh.
NUTRITION: Amount per serving Calories
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
W W W . T H I S P A G E O N H E A L T H . C O M
406
Fat
18g
Protein
26g
Total Carbs
31g
Net Carbs
27g
Sugar
4g
Fibre
4g
prep time:
cook time:
servings:
5 minutes
20 minutes
feeds 4
Fish Tacos PLANT COUNT: 4 WHAT YOU'LL NEED: 16 oz (454 grams) Pickerel Fillet,
2 tbsp Avocado Oil
cubed (or white fish of your choice)
4 Brown Rice Tortillas
1 tsp Garlic Powder
1/2 cup Red Onion (Sliced)
1/2 tsp Onion Powder
2 cups Mixed Greens
1/2 tsp Sea Salt
1 Tomato (Diced)
1/4 tsp Black Pepper
1/2 cup Homemade Tartar Sauce (Divided)
LET'S GET COOKING:
1 2 3
Add the cubed fish, garlic powder, onion powder, salt and pepper to a large bowl and toss well to combine. Heat the avocado oil in a large frying pan, and cook the fish over medium heat for 3-4 minutes each side. Or, until fully cooked. Lay the tortilla on a flat surface and layer with greens, red onion tomatoes, and homemade tartar sauce (recipe separate). Top with the cooked fisk to enjoy.
PRO TIPS: Fish Options: Replace the pickerel with fish of your choice like cod, haddock or salmon. Vegan Option: Replace the fish with black beans, smashed chickpeas , cooked tofu or tempeh.
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
W W W . T H I S P A G E O N H E A L T H . C O M
prep time:
cook time:
servings:
5 minutes
5 minutes
feeds 10
Homemade Tartar Sauce PLANT COUNT: 4 WHAT YOU'LL NEED: 1/2 cup Mayonnaise
1/2 tsp Worchester Sauce
1 tsp Lemon Juice
1 tsp Dill Pickle Relish
1/2 tsp Yellow Mustard
Sea Salt & Black Pepper (To taste)
LET'S GET COOKING:
1
Whisk all of the ingredients together in a glass bowl. Transfer to a glass jar with a lid and store in the fridge.
PRO TIPS: Serving Size: Use 2 tablespoons per serving. Choosing Store Bought: Check the ingredients for added sugars in store bought salad dressings.
NUTRITION: Amount per serving
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
W W W . T H I S P A G E O N H E A L T H . C O M
Calories
75
Fat
8g
Protein
0g
Total Carbs
0g
Net Carbs
0g
Sugar
0g
Fibre
0g
prep time:
cook time:
servings:
5 minutes
5 minutes
feeds 10
Homemade Tartar Sauce PLANT COUNT: 4 WHAT YOU'LL NEED: 1/2 cup Mayonnaise
1/2 tsp Worchester Sauce
1 tsp Lemon Juice
1 tsp Dill Pickle Relish
1/2 tsp Yellow Mustard
Sea Salt & Black Pepper (To taste)
LET'S GET COOKING:
1
Whisk all of the ingredients together in a glass bowl. Transfer to a glass jar with a lid and store in the fridge.
PRO TIPS: Serving Size: Use 2 tablespoons per serving. Choosing Store Bought: Check the ingredients for added sugars in store bought salad dressings.
PLANT COUNT: Aim for 30 different plant-based foods each week for gut nourishment and diversity.
W W W . T H I S P A G E O N H E A L T H . C O M
7 DAY
Sugar Free Challenge
prep time:
cook time:
servings:
XX minutes
XX minutes
feeds XX
W W W . T H I S P A G E O N H E A L T H . C O M
Sample Meal Plan
TUE
WED
THU
FRI
SAT
SUN
Spinach & Feta Omelette
Spinach & Feta Omelette
Mandarin Chia Seed Pudding
Mandarin Chia Seed Pudding
Mandarin Chia Seed Pudding
Smoked Salmon Avocado Toast
Smoked Salmon Avocado Toast
Creamy Carrot and Coriander Miso Soup
Beef Steak With Broccoli & Garlic Herb Potatoes
Creamy Carrot and Coriander Miso Soup
Cauliflower & Tofu Riisotto
Turkey Stuffed Portobello Mushroom & Balsamic Salad
Creamy Carrot and Coriander Miso Soup
Creamy Carrot and Coriander Miso Soup
Beef Steak With Broccoli & Garlic Herb Potatoes
Cauliflower & Tofu Riisotto
Turkey Stuffed Portobello Mushroom & Balsamic Salad
Tuna Pasta Salad
Tuna Pasta Salad
Fish tacos With Homemade Tartar Sauce
Fish tacos With Homemade Tartar Sauce
DINNER
LUNCH
BREAKFAST
MON
l
SNACKS Add morning, afternoon or evening snack as desired.
Sample Shopping List PRODUCE 3 Avocado 2 Lemon 3 Mandarin Oranges Baby Spinach Broccoli Carrots Cauliflower - large Celery Stalks Fresh Chives Cremini Mushrooms 1 Cucumber Fresh Cilantro (coriander) garlic Cloves Fresh Ginger Mixed Greens Bell Peppers 4 Portobello Mushrooms Red Onion Fresh Rosemary Russet Potatoes Tomatoes Yellow Onion 1 Zucchini
Other Cornstarch (or arrowroot powder) Vanilla Extract
NOTES
PROTEIN Canned Tuna Ground/Minced turkey Pickerel Fillets Smoked Salmon Tofu Steak
COLD feta Cheese Eggs Soy Milk Unsweetened Coconut Yoghurt Vegan Parmesan Cheese
FROZEN Edamame
NUTS & SEEDS Chia Seeds Hemp Seeds Walnuts
CONDIMENTS & OILS Avocado Oil Balsamic Vinegar Dill Pickle Relish ghee Olive Oil Mayonnaise Miso Paste Tamari Worchester Sauce Yellow Mustard
BOX, CAN, JAR Canned Coconut Milk Chickpeas Dry red lentils Marinara sauce Vegetable Broth Whole Wheat Penne Pasta
SPICES/DRIED HERBS Black Pepper Coriander Garlic Powder Greek Seasoning Onion Powder Sea Salt
7 DAY
Sugar Free Challenge
prep time:
cook time:
servings:
XX minutes
XX minutes
feeds XX
W W W . T H I S P A G E O N H E A L T H . C O M