Code 3 Revelation

Nourishing Body, Mind, and Spirit

A site to help support parents and individuals with busy lifestyles with quick and easy access to recipes, food prep ideas, daily scripture, prayer and mental wellness.

Week 2- Lean, Green, Fit and Clean

Posted by:

Heather

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On:

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Welcome to week 2! I hope you all are feeling much better and starting to see results towards your goals. This week, we get a little more freedom! If you end up having a couple of splurge days, that’s okay! In fact, Thanksgiving, eat WHATEVER you want! Just start back up the next day and continue where you left off.

As a reminder, no results are guaranteed. I am not a certified nutritionist or expert; these are just recipes I have used and information I have learned on my journey of weight loss and hormone health. If you are suffering from a disease or disorder, please be sure to consult your physician.

NOTICE: As an Amazon Associate, I earn from qualifying purchases.

Recipes I am using are either from or inspired by recipes from the following books:

  • Instant Loss: Eat real, lose weight: https://amzn.to/3OLXDzT
  • Skinny Taste: https://amzn.to/4fJx22a
  • The Hormone Healing Cookbook: https://amzn.to/4fJH9nA
  • Real Food Heals: https://amzn.to/3ZzhSHf
  • Adrenal Reset Diet: https://amzn.to/3CKCvHn
  • The Hormone Cure: https://amzn.to/3AVren5
photography of blue ceramic coffee cup

Morning Beverage

If you are taking Lean, be sure to take 2 in the morning at least 30 minutes before eating breakfast, with 8-10 ounces of water. Remember, Lean isn’t going to work as well unless you are drinking enough water. How much water should you be consuming each day? Ideally, we want to drink half our body weight in ounces of water. For instance, I am 160 pounds, therefore my water goal is 80oz of water per day. If you are not drinking enough water, your body will hold onto the visceral fat.

This week you can drink whatever you would like, however, I would stay away from store bought creamers. Store bought creamers are often times highly processed and filled with a ton of sugar, even the ones that say sugar free. Sucralose is stored and used in the body just like regular sugar, so being aware of your ingredients is super important. Below I have attached my homemade cafe recipes and smoothie recipes, feel free to use whatever you would like:

Cafe Corner – Fall Favorites in the Comfort of Your Own Home – Code 3 Revelation

Simple, healthy and delicious smoothies for the soul – Code 3 Revelation

If you are wanting to burn more fat, use ground ginger and cayenne in pepper.

  • I HIGHLY recommend drinking this 30 minutes before bed and using your calm under your tongue with water. This helps burn fat, decrease cortisol release and help promote relaxation.
food gourmet on top of brown table

Breakfast

I recommend eating breakfast between 6-9am. This is the best time to drink your Fit. I personally like to mix fit and hydrate together, each one in 10oz of water.

  • Breakfast Monte Cristo: This recipe comes from both one of my favorites girls I watch on Instagram and the Skinny Taste book
    • Ingredients:
      • 2/3 cup small curd whole-milk cottage cheese
      • 2 large eggs
      • 1 tsp vanilla extract
      • 1 TBSP of sugar (try a sugar alternative) or pure maple syrup
      • 1 cup of oat, Cassava, or gluten free flour
      • 1/2 tsp baking powder
      • 1/4 tsp sea salt
      • Fresh mozzarella cheese
      • Bacon or turkey bacon
      • Ham
      • Swerve powder sugar
      • Fig jam or any fruit preserves (preferably lower in sugar or homemade)
    • Recipe:
      • Start by making your pancakes:
        • In a bowl, combine the cottage cheese, egg yolks, vanilla and sugar.
        • Add 6 TBSP of water, the flour, baking powder and 1/4 tsp of sea salt and mix until the mixture has the consistency of a smooth batter.
        • Make as many pancakes as you want.
        • On one pancake, add two slices of ham, 1-2 slices of fresh mozzarella cheese and 2 pieces of bacon. On another pancakes, spread your preserves or jam and top the sandwich.
        • Video: https://www.instagram.com/reel/DCwgKYHph8A/?igsh=bW1pbjdoOWNsc2s5
  • Blueberry Oatmeal Shake: Recipe came from The Hormone Healing Cookbook
    • Ingredients:
      • 1 cup of unsweetened flax milk (or milk of choice)
      • 1 cup of frozen or fresh blueberries
      • 1/4 cup of gluten free rolled oats
      • 2 TBSP of vanilla protein powder
      • Optional: pure maple syrup or sweetener of choice
      • Optional: flax seeds or chia seeds
    • Recipe:
      • Add all the ingredients to a blender. Blend for 2 minutes, or until smooth.
  • Breakfast brownie bowl: Another recipe from Makayla Thomas (video posted below)
    • Ingredients:
      • 3 TBSP pancake mix
      • 3 TBSP chocolate or brownie protein powder
      • 1/4 cup of a chocolate protein shake of choice
      • 1/4 cup of pure pumpkin
      • Sugar free chocolate chips (I like the Lily’s)
    • Recipe:
      • Mix the pancake mix, protein powder, protein shake and pumpkin together in a bowl. Top with chocolate chips and microwave for 1-2 minutes. While it cools, in a separate bowl, melt a few of the chocolate chips and add 1 TBSP of the protein shake and stir (this creates a chocolate ganache). Drizzle on top and enjoy!
    • Video: https://www.instagram.com/reel/DCedsKjJXHT/?igsh=OWNlaTFvY2Y4MTVp – Note that in the video she does hers for 1 minute and 15 seconds, when I tried it I had to cook mine for 2 minutes.
  • Muffins: This recipe comes from the Hormone Healing Cookbook. This recipe is recommended for those whose primary hormone symptoms are brain fog, insomnia and weight gain.
    • Ingredients:
      • 1 cup of flour – I recommend using Cassava flour (it is a gluten free flour that is closely related to all-purpose flour), gluten free flour, or Bob’s Red Mill all-purpose flour
      • 3/4 cup of oat flour (you can make your own by blending 3/4 cups of gluten free oats until it reaches a flour consistency)
      • 2 tsp aluminum-free baking powder
      • 2 TBSP of ground flaxseed
      • 2 TBSP of sugar alternative – sucanat, truvia, swerve, monkfruit. date sugar or stevia are my recommendations.
      • 1/2 cup of unsweetened applesauce
      • 1/4 cup liquid egg whites
      • 1.2 cup of unsweetened flax milk, hemp milk or almond milk
      • 1 cup of fresh or frozen blueberries or sugar free chocolate chips (Lily’s)
    • Recipe:
      • Preheat the oven to 350 degrees. Line a muffin pan with parchment paper liners
      • Whisk together the flours, baking powder, flaxseed and sugar in a medium bowl.
      • In a separate bowl, combine applesauce, egg whites, and milk. Stir the flour mixture into the liquid ingredients, leaving a few streaks of flour. Carefully fold in the blueberries or chocolate chips.
      • Fill each muffin cup 2/3 full of batter. Bake for 25 minutes, or until the muffins are a light tan on top. Let cool for about 10 minutes before serving.
  • Cinnamon Toast Bars: This recipe comes from The Instant Loss Cookbook
    • Ingredients:
      • coconut oil or cooking spray
      • 2 large eggs
      • 2 1/4 cups of tightly packed superblanched almond flour (I used cassava flour for mine)
      • 1/2 cup of raw honey
      • 1/3 cup avocado oil
      • 1/2 tsp baking soda
      • 1/2 tsp sea salt
      • 1 TBSP ground cinnamon
    • Recipe:
      • Preheat the oven to 350 degrees. Lightly grease an 8×8-inch baking dish with coconut oil cooking spray
      • In a large bowl, combine eggs, flour, 1/4 cup of the raw honey, avocado oil, baking soda and sea salt. Stir with a spoon until well combined.
      • In a small bowl, combine the remaining 1/4 cup of honey and cinnamon
      • Evenly spread half of the dough across the bottom of the prepared baking dish. Spoon half of the honey mixture over the dough. Evenly spread the remaining dough over the top, then cover with the remaining honey mixture.
      • Bake for 28-30 minutes, until the edges have browned, and the top is golden. Let cool for 5-10 minutes, then cut into 16 bars and serve. Store in an airtight container at room temperature.
variety of food on wooden coaster

Lunch

Lunch should be eaten between 11-1 pm. You can choose to either take 2 Lean in the morning before breakfast, or you can have 1 Lean before breakfast and 1 before lunch. If you are one that tends to experience afternoon energy slumps or crashes, I recommend drinking the Energized with lunch.

  • Cactus chili: This recipe come from The Hormone Healing Cookbook
    • Ingredients:
      • 1-pound lean ground beef (97%)
      • 1 medium onion, diced
      • 4 cloves of garlic, minced
      • 1 TBSP ground cumin
      • 4 TBSP chili powder
      • 1 tsp cayenne pepper
      • 1 (14.5oz) can diced tomatoes with liquid
      • 2 TBSP tomato paste
      • 1 (14.5oz) can kidney beans with liquid
      • Salt and pepper
      • 2 cups of spinach leaves
    • Recipe:
      • Brown the ground beef over medium heat and then drain the fat when fully cooked.
      • Add the onion and garlic, and sauté with the beef for 2-3 minutes, or until the onion softens. Add the spices, tomatoes, tomato paste and beans.
      • Simmer, light covered, on low for 40 minutes. Add the spinach leaves and stir until the spinach is wilted and well incorporated. Serve as a complete meal.
  • Coconut Red Curry Lentils (or you can use cauliflower rice or long grain wild rice): This recipe comes from Skinny Taste
    • Ingredients:
      • 2 large shallots, chopped
      • 1 TBSP minced fresh ginger
      • 1/4 cup chopped fresh cilantro, plus more for garnish
      • 2 TBSP Thai red curry paste
      • 1.5 cups uncooked red lentils, rinsed – or cauliflower rice or long grain wild rice
      • 3 cups vegetable broth (recommend one that is gluten free)
      • 1/2 cup canned full-fat coconut milk, plus more (optional) for drizzling on top
    • Recipe:
      • In a large pot, heat 1 tsp EVOO or avocado oil over medium heat. Add the shallots and cook, stirring occasionally, until translucent, about 3-5 minutes. Add the ginger and cilantro and cook until soft and fragrant, 1-2 minutes more. Stir in the curry paste.
      • Add the lentils or rice, vegetable broth, coconut milk and 1 cup of water and stir to combine. Increase the heat to high and bring to a boil. Reduce the heat to medium-low and simmer, stirring occasionally, until the lentils or rice thicken and are tender, about 20-24 minutes. If the mixture is too thick, add a little water and thin it out.
      • Serve warm topped with additional cilantro and a drizzle of coconut milk, if desired.
  • Tuna Salad
    • Ingredients:
      • 1 can of tuna or canned Atlantic salmon
      • 1 avocado
      • juice of 1 lemon
      • salt, pepper and cayenne pepper
      • 1/4 cup of red onion, diced
      • 1/4 cup of diced celery (optional)
      • shredded iceberg lettuce, or lettuce of choice
    • Recipe:
      • In a bowl. add the tuna or salmon, the avocado, lemon juice and spices and mix thoroughly. Next, add the red onion and celery and mix again.
      • Add 1/2-1 cup of shredded lettuce, top it with the tuna.
  • Buffalo Chicken Salad: This recipe comes from another one of my favorite cookbooks Instant Loss (https://amzn.to/3V67sMq)
    • Ingredients:
      • 1 pound of boneless, skinless chicken breast
      • 1/4 cup of butter or ghee
      • 1/3 cup Frank’s RedHot Sauce
      • 1.5 tsp red wine vinegar
      • 1/4 tsp dried minced onion
      • 1/4 tsp of garlic powder
      • sea salt and pepper
      • 5 ounces of arugula or spinach
      • 1/2 cup of sliced cucumbers
      • 1/4 cup of red onion, diced
      • 1/2 cup of shredded peeled carrots
      • 1/2 cup of diced celery
      • 2.5 oz of blue cheese crumbles (optional)
      • Ranch Dressing (organic store bought or homemade): 1/2 cup of cottage cheese (original recipe calls for an egg), 3/4 cup avocado oil, 1/4 cup sour cream or non-fat plain greek yogurt , 1 tsp apple cider vinegar, 1 tsp dried parsley, 1 tsp garlic powder, 1 tsp diced minced onion, 1/8 tsp dried stone ground mustard, and salt
    • Recipe:
      • Start by cooking your chicken (Use cauliflower Florettes if you want a vegetarian option) seasoned with salt and pepper until fully cooked.
      • While your chicken is cooking, make your ranch dressing (if you are making your own) by blending all the ingredients together until smooth (add dill and chives for more of an herby dressing). Put in a wide-mouthed mason jar, cover and put in fridge until ready to eat.
      • In a separate bowl, combine the butter and Frank’s hot sauce and microwave for 30 seconds, or until the butter is melted.
      • Once your chicken is cooked, coat the chicken in the hot sauce and put it back in the air fryer or in the oven preheated at 350 for another 2-3 minutes.
      • Put your chicken on the side to rest while you build your salad
      • In a bowl, add your lettuce or spinach, cucumber, celery, carrots and red onion. Slice your chicken into strips and top the chicken over the salad. Add the blue cheese crumbles and drizzle the remainder of the hot sauce over the salad and serve with ranch dressing
food

Mid-Day Snacks

Mid-day snack should be consumed 2 hours after lunch, around 2-3pm

  • 1 cup of any fruit or vegetable
  • 1/2 cup of fruit of choice with 1 TBSP of almond butter, natural peanut butter or plain non-fat greek yogurt
  • 1/2 cup of non-fat greek yogurt topped with homemade granola, cinnamon and fruit of choice
  • Plain rice cake topped with 1 TBSP of almond butter or natural peanut butter with dark chocolate chips. OR, Chocolate rice cake topped with 1 TBSP greek yogurt and berries
  • Veggie sticks with Greek goddess, greek yogurt dip or homemade ranch
  • Coconut rice pudding with fruit of choice:
    • Ingredients:
      • 1/2 cup uncooked sushi or short-grain rice, not rinsed
      • 1 cup of milk of choice
      • 1/2 cup canned light coconut milk
      • 3 TBSP of monk fruit sweetener or sugar
      • Fruit of choice
    • Recipe:
      • In a heavy-bottomed nonstick medium pot, combine the rice and 1.5 cups of water. Bring to a boil over medium-high heat and cook uncovered until most of the water is evaporated and just barely skims the top of the rice, 5-8 minutes. Cover, reduce the heat to low, and simmer until the rice is tender, about 15 minutes. Remove from the heat and let it sit, covered, for 5 minutes.
      • To the rice, add the milk, coconut milk, sweetener and 1/8 tsp salt and stir to combine. Bring to a boil over medium-low heat, and then reduce the heat to low and simmer, stirring often, until the rice pudding is thick and creamy, about 15 minutes.
      • Remove from the heat and spoon into four mason jars. Top with fruit and a drizzle of honey or cinnamon and enjoy.
plate of cooked meat with cooked vegetable

Dinner

Dinner should ideally be eaten between 5-7. If you cannot eat until after 730, go with a smoothie or a light salad.

  • Honey tropical salmon with grilled veggies: This recipe is based off a recipe in the Instant Loss Cookbook
    • Ingredients:
      • Boneless, skinless salmon
      • 1/2 cup of zucchini
      • 1/2 cup of squash
      • Honey
      • salt, pepper and paprika
      • Pineapple avocado salsa: 1 avocado peeled and diced, 1 small jalapeno diced and de-seeded, 1/2 small red onion diced, 1 cup of diced pineapple, 1 TBSP chopped fresh cilantro, juice of half a lime, 2 tsp avocado oil, salt and pepper
    • Recipe:
      • Preheat the oven to 350 degrees
      • On a baking sheet lined with parchment paper, lightly mist some avocado oil. Add your zucchini, squash and salmon. Drizzle over avocado oil and season with salt, pepper and paprika or cayenne. Bake for 25 minutes.
      • While the veggies and salmon are cooking, combine all the salsa ingredients together in a bowl.
      • Serving: Add 1-2 TBSP of the salsa over the top of the salmon and put the veggies on the side. Drizzle the salmon and salsa with a small amount of raw honey
  • Coconut Roasted Cauliflower with cilantro and lime: This recipe comes from the Real Food Cookbook
    • Ingredients:
      • 1 bag of cauliflower florettes
      • 1 TBSP coconut oil, warmed just until liquid
      • sea salt and pepper
      • 2 TBSP ground coriander
      • 1/2 chili diced
      • juice of half a lime
      • cilantro sprigs
      • light coconut milk to drizzle on top (optional)
      • shrimp (optional)
    • Recipe:
      • Preheat the oven to 400 degrees
      • Line a baking sheet with parchment paper. Mist baking sheet with avocado oil and place the bag of cauliflower florettes. Spoon the coconut oil over the cauliflower florettes and then sprinkle with salt, pepper and coriander.
      • Roast until the cauliflower is browned on top and bottom, about 30 minutes.
      • Top with the chili and lime juice on top, drizzle a small amount of light coconut milk, cilantro sprigs salt and pepper.
      • Serve with a side of cooked shrimp (optional)
  • Spaghetti Squash Carbonara with grilled chicken: This recipe comes from The Skinny Taste Cookbook
    • Ingredients:
      • 1 spaghetti squash, halved lengthwise and seeded
      • 4 sliced of bacon or turkey bacon
      • 1 small yellow onion, diced small
      • 2 large eggs, at room temperature
      • 1 pound of boneless, skinless chicken breast
      • 1/2 cup freshly grated parmesan cheese
    • Recipe:
      • Preheat the oven to 400 degrees. Line a baking sheet with foil
      • Season the cut sides of the squash with a drizzle of avocado oil, salt and pepper. Place the squash on the prepared baking sheet, cut side down, and roast until very tender, about an hour.
      • Meanwhile, line a plate with paper towels and set a large skillet over medium heat. Add the bacon and cook, stirring occasionally, until crispy, about 10 minutes. Transfer to the paper towels and pour off all but 1 tsp of the bacon fat. Crumble the bacon and set aside.
      • Reduce the heat under the skillet to low. Add the onion and sauté, stirring frequently, until lightly browned, 5-8 minutes. Leave the onion in the pan and remove from the heat.
      • In the air fryer or in a separate skillet, cook the chicken breast and season with salt and pepper. Once cooked, put to the side to rest.
      • Crack the eggs into a small bowl and add the cheese and 1/4 tsp black pepper. Whisk until combined and set aside.
      • When the squash is done, carefully flip over each half and rake a fork through the flesh. When it’s cool enough to handle (but still warm), use a fork to scrape out all the flesh and add to the skillet with the onion. Cook over low heat for a minute or two to cook off any lingering steam.
      • Using a wooden spoon or tongs, stir the squash constantly while you pour in the egg and cheese mixture, and continue to stir until fully incorporated. It should look thick but not wet. Fold in the reserved bacon bits. To serve, top with the sliced chicken breast, grated parmesan cheese and pepper.

Posted by

Heather

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