Welcome to week 3! I hope you all are feeling much better and starting to see results towards your goals. This week, we get a little more freedom!

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

The following includes MAKE products. If you are not currently using MAKE products and want to place an order or learn more, visit my health and wellness page Health and Wellness – Code 3 Revelation

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:

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

• Side note: 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.

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.

• Protein pancakes/waffles: This recipe is a spin off from a recipe in Simple Taste
  • Ingredients:
    • 2/3 cup small curd whole-milk cottage cheese blended (more protein) or non-fat plain greek yogurt
    • 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 TBSP of vanilla protein powder
    • 1 tsp of ground cinnamon
    • 1 tsp ground ginger
    • 1 tsp of flaxseed (I like mine ground)
    • 1/2 tsp baking powder
    • 1/4 tsp sea salt
    • 1-2 tsp unsweetened almond milk
    • Recipe:
      • In a medium sized bowl, combine cottage cheese or yogurt, eggs, vanilla extract and sweetener of choice. Mix them together until combined.
      • Next add flour, protein powder, cinnamon, ginger, baking powder, salt and almond milk. Mix but don’t overmix.
      • Cook them as pancakes or in a waffle maker
        • Add some mixins to change up the flavor: sugar free chocolate chips, banana with SF chocolate chips, blueberries, multiple different berries, etc.
        • Side note: once they are all cooked up and cooled, stick them in a Ziplock bag and store them in the freezer. That way you can take them out and either microwave them or re-heat them in the air fryer (preferred method) – Food prep is the best!
• Eggs, ‘cado and toast: This one is a staple in our household
  • Ingredients:
    • Bread of choice – I recommend making your own or using Dave’s Killer Bread (I typically get the Costco set and then store one in the freezer until I need it)
    • 2-3 eggs (depending on how hungry you are)
    • avocado
    • salt, pepper and cayenne pepper
  • Assemble:
    • Toast topped with your 2-3 eggs over easy or medium, 1/2 of an avocado sliced (or a full avocado if you are hungry enough), and season it with salt, pepper and cayenne pepper.
• Ham and Swiss Omelet Wrap: This recipe comes from the Skinny Taste Cookbook
  • Ingredients:
    • 2 large eggs
    • 1 ounce (1/3 cup) of thinly sliced low-sodium ham, chopped (or use freshly baked ham)
    • 1 ounce (1/3 cup) of grated swiss cheese
    • 1/4 cup of loosely packed baby spinach, chopped
    • 1 (8- or 9oz) low-carb whole wheat or gluten free tortilla (my favorite are the cassava flour tortillas)
    • sea salt
    • hot sauce (optional) for serving – I also LOVE pairing this with freshly made salsa (I will include my salsa recipe below)
  • Recipe:
    • In a medium bowl, beat eggs, then add the ham, cheese, spinach and a sprinkle of sea salt
    • Spray a non-stick skillet with olive oil or avocado oil and heat over medium-low heat. Pour the egg mixture into the pan and swirl the pain to create a round omelet to match the size of your tortilla. Place the tortilla on top of the egg mixture and gently press with your hands (the uncooked eggs will act like a glue).
    • Let the bottom of the eggs cook until set and no longer runny, about 1-2 minutes, then run a flat spatula along the outer edges to prepare for flipping. Flip the omelet and cook, tortilla side down, for about 1 minute more, or until the tortilla is browned and begins to crisp.
    • Transfer the omelet/tortilla to a plate and carefully roll it up. Place seam side down and cut in half. Serve with hot sauce or salsa as desired.
  • Note: Make a few of these, let cool completely. Wrap them in a paper towel lined foil and roll up. Date them for 2 week and stick them in the freezer (I wouldn’t go too much longer than that).
  • Other option: If you don’t want to use a tortilla you can use an egg wrap, just do the same thing as the tortilla, but be cautious because they rip much easier.
  • Salsa:
    • In a food processor, combine 2 roma tomatoes (or you can do the tomatoes on a vine, we just grow roma tomatoes so that is the one I tend to use), half of a red onion diced, 2 jalapenos (remove the seeds to decrease the heat), a bundle of cilantro, 1 tsp of sea salt and the juice of 2 limes. Blend together and let sit for about 30 minutes in the fridge to let all the flavors blend together.
• Orange Cream Dream Smoothie
  • Ingredients:
    • 1 medium sized banana
    • 1 scoop of vanilla bean coconut milk ice cream
    • 1 TBSP of vanilla protein powder
    • 1/2 cup of unsweetened almond milk
    • 1 sachet of Fit
    • 2 ice cubes
  • Assembly: Blend everything together and enjoy!

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.

• Tamari-glazed chicken salad with avocado, pepitas, and hard-boiled eggs: This recipe comes from the Real Food Heals cookbook
  • Ingredients:
    • 1/3 cup reduced-sodium gluten-free tamari
    • 1/4 cup rice vinegar
    • 2 TBSP of pure maple syrup
    • 1 TBSP fish sauce
    • 1 TBSP cayenne hot sauce
    • 1 garlic clove, grated on a microplane
    • 1 (1-inch) piece of fresh ginger, grated on a microplane (I used ginger paste)
    • 1 (1/2-inch) piece of fresh turmeric, grated on a microplane (I used ground turmeric)
    • zest of 1/4 lemon
    • 4 chicken legs (I ended up using chicken breast)
    • 5 ounces of spring mix lettuce
    • 1/2 shallot, very thinly sliced
    • 1/2 english cucumber, cut into 3/4-inch chunks
    • 1 avocado, pitted, peeled and cut into 1-inch chunks
    • 2 carrots, scrubbed and shaved into ribbons with a vegetable peeler
    • 1/2 bunch cilantro, torn into bite-size pieces
    • 1 serrano or jalapeno pepper, very thinly sliced (remove seeds to decrease heat)
    • 3 TBSP of pepitas (hulled pumpkin seeds) – I personally used pistachios
    • sea salt
    • juice of 2 limes
    • 2 hard boiled eggs, peeled and halved lengthwise
  • Recipe:
    • Make the glazed chicken – in a shallow dish that will hold the chicken snuggly, combine the tamari, vinegar, maple syrup, fish sauce, hot sauce, garlic, ginger, turmeric, and lemon zest. Add your chicken to the marinade and turn to coat. Cover and refrigerate for at least 30 minutes or up to 4 hours.
    • Preheat the oven to 375 degrees.
    • Place the chicken in a glass or ceramic baking dish. Transfer the marinade to a small saucepan. Bake the chicken for 18 minutes; boil the marinade for 5 minutes. Turn the chicken over and brush just enough of the boiled marinade to coat the chicken. Turn the oven to broil and broil the chicken for 5 minutes.
    • While the chicken cooks, make the salad in a large bowl. Sprinkle with salt and toss to coat all salad ingredients.
    • Add the lime juice to the marinade and whisk well. Drizzle over the salad and toss until well coated. Divide the salad among serving dishes and top each either an egg, sprinkle with salt.
    • Cut the chicken into 1-inch chunks and scatted over the salad. Drizzle any juices from the baking dish over the chicken.
• Honey dijon apple bacon cranberry salad: This was a recipe I found on Pinterest. The original recipe is posted below.
  • Ingredients:
    • 4-6 cups of spring lettuce mix
    • 1/2 cup dried cranberries
    • 1/2 cup chopped walnuts
    • 1/3 cup Danish feta cheese
    • 1/2 of red apple sweet, sliced
    • 1/2 granny smith apple, sliced
    • 1/4 cup of sliced red onion
    • 4 slices of bacon or turkey bacon, sliced and chopped
    • 4 TBSP of EVOO
    • 3 TBSP of raw honey
    • 1 TBSP of apple cider vinegar
    • 3-4 tsp Dijon mustard
  • Recipe:
    • In a small bowl, combine the olive oil, honey, apple cider vinegar and dijon mustard. Mix and set aside.
    • In a large bowl, make the salad. Add your lettuce and top with cranberries, walnuts, feta cheese, apples, red onion, and bacon.
    • Add the dressing, toss and divide evenly in bowls.
  • Note: If you are prepping this for a to go lunch, make sure to not toss until ready to eat. Put your dressing in a ramekin or separate container.
  • Original recipe: https://pin.it/4jz9OcvhJ
• Spicy Crab Sushi Stacks: This recipe comes from the Simple Taste Cookbook
  • Ingredients:
    • 2 TBSP sriracha mayo
    • 8oz (1.5 cups) of lump crabmeat
    • 2 cups diced peeled cucumber (about 1 medium cucumber)
    • 1 1/3 cups cooked or frozen brown rice, warmed
    • 4 tsp reduced-sodium soy sauce or tamari
    • 2 tsp of furikake or black and white sesame seeds
    • 1/4 cup of fresh chives
  • Recipe:
    • In a medium bowl, combine the sriracha mayo and crab
    • Spray inside of a 1-cup dry measuring cup with oil, in this order, layer in 1/2 cup cucumber, 2 oz of the spicy crab, 1/3 cup of rice, gently packing as you go
    • Carefully, turn the cup over onto a plate and gently tap the bottom of the measuring cup to release the contents. Repeat to make 4 stacks. Drizzle about 1 tsp of soy sauce or tamari over the sushi stack and chives.

Mid-day Snack

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

• 1 cup of any fruit or vegetable
• 1 protein bar (try to stay away from those with added sugars)
• Cucumber salad with a ginger dressing: this recipe is inspired by the recipe in the Hormone Healing Cookbook
  • Ingredients:
    • Quarter of an english cucumber, thinly sliced
    • 1/4 cup of thinly sliced red onion
    • 1/4 cup of rice vinegar
    • 1/4 cup of gluten free tamari
    • 6 baby carrots
    • juice of 1 lime
    • 1 TBSP of raw honey
    • 2 TBSP of fresh ginger, peeled and chopped
    • 1 garlic clove, minced
    • salt and pepper to taste
  • Recipe:
    • Add the following to a blender: rice vinegar, tamari, carrots, lime juice, honey, ginger, garlic and salt and pepper. Blend until evenly mixed. Pour dressing over the thinly sliced cucumber and onion.
    • Cover and let sit in the fridge for 30 minutes before eating.
• Beet cookies: This recipe comes from the Hormone Healing Cookbook – this can be made as dessert or a mid-day snack
  • Ingredients:
    • 1/4 cup precooked or canned beets, pureed
    • 1/2 cup almond butter
    • 1 egg white
    • 1/4 cup of sucanat, monk fruit or any other natural sweetener
    • 1 TBSP of tapioca flour
    • 1 tsp of vanilla extract
    • optional: 1/4 cup carob or chocolate chips
  • Recipe:
    • Preheat the oven to 375 degrees
    • Combine the beets, almond butter, egg whites and sweetener in a medium bowl and mix thoroughly. Stir in the remaining ingredients.
    • Form the batter into roughly 3-inch circles and flatten them. They will not spread, so you can space them as close as 1-inch apart.
    • Bake for 10 minutes or until an inserted toothpick comes out dry. Remove from the oven, let cool and enjoy.
    • Store up to 3 days in an airtight container at room temperature.

Dinner

Dinner should ideally be eaten between 5-7. If you cannot eat until after 730, go with a smoothie or a light salad. If you plan on eating dessert, try to eat your dinner between 5-5:30 and then dessert between 630 and 7. Desserts should be low in sugar.

• Coconut fried shrimp with a sweet chili mint sauce: This recipe comes from Instant loss
  • Ingredients:
    • 1/2 cup of coconut flour
    • 1 tsp of fine sea salt
    • 1/2 tsp of ground black pepper
    • 2 large eggs
    • 1.5 cups of unsweetened shredded coconut
    • 1 pound of jumbo shrimp (21-25 count), peeled and deveined
    • avocado or coconut spray oil
    • 1 small jalapeno, with seeds, roughly chopped
    • 5 TBSP of pure maple syrup
    • 2 TBSP of rice wine vinegar
    • 2 cloves of garlic, roughly chopped
    • 1 TBSP of finely chopped fresh mint
  • Recipe:
    • Start by blending all your mint sauce ingredients together in a blender: jalapeno, maple syrup, rice wine vinegar and garlic. Once blended, put it in a wide mouth mason jar and stir in the mint. Store covered in the fridge for up to a week.
    • In a shallow, combine the coconut flour, sea salt and pepper with a spoon. In a second bowl, whisk the eggs. In a third bowl, spread out the shredded coconut.
    • Working in batches, add a few shrimp to the flour and toss to coat. Shake off any excess flour and add to the bowl with the beaten eggs. Coat the shrimp on all sides with the egg and then transfer to the bowl with the coconut. Using a dry hand, roll the shrimp around in the coconut, then set on a large plate. Repeat until all the shrimp have been easily coated.
    • You can either cook the shrimp in the air fryer at 370 degrees for 4 minutes, flip the shrimp over and cook for another 4 minutes. Before you cook, make sure to spray or coat the shrimp with avocado or olive oil. If using a conventional oven, bake at 350 degrees for 5 minutes, flip the shrimp and bake another 5 minutes.
    • After cooked, put them on a cooling rack and eat once cooled.
  • Recommendation: this pairs really nicely with the cucumber salad (listed under mid-day snacks)
• Sheet pan teriyaki salmon with asparagus: This recipe comes from the Simple Taste Cookbook
  • Ingredients:
    • 4 (6oz) boneless, skinless salmon fillets
    • 1/4 cup of mirin
    • 1/4 cup reduced sodium gluten free tamari
    • 1 pound of asparagus, tough ends trimmed
    • 3 cups of brown rice, heated
    • 1 tsp toasted sesame seeds
    • 1 medium scallion, green tops only (garnish)
  • Recipe:
    • Preheat the oven to 350 degrees
    • Pat the salmon dry with paper towels. In a large shallow bowl, combine the mirin and soy sauce. Add the salmon to the bowl and marinate for about 10 minutes, flipping half way.
  • Put the salmon and the asparagus on a sheet pan line with foil. Drizzle the asparagus with a little bit of avocado or EVOO and season with a small amount of salt and pepper. Put the salmon and asparagus in the oven and bake for 25-30 minutes, or until the salmon flakes easily.
  • While the salmon and asparagus are cooking, add the remainder of the marinade to skilled over low heat and cook until slightly thickened, about 2-3 minutes.
  • Assemble onto four different plates: 3/4 cup rice, salmon, asparagus. Drizzle the marinade over the ingredients and top with sesame seeds and scallions