Day 1
Breakfast
Right when you wake up, have this juice:
½ cup of blueberries, 2 cups watermelon, 1 green apple all juiced together
Wait about one hour, then have this shake:
Blend, shake or stir 2 level scoops (45 grams) of Tracy’s Perfect Performance Wellness Formula Shake into 8-12 oz of chilled water or as directed by your healthcare provider. Adjust amount of water to desired sweetness and/or thickness
Wait 2-3 more hours, then have your Lunch.
Lunch
Gazpacho:
Juice 3 medium tomatoes, small piece of ginger, ½ cucumber and lime to taste. Add ¼ cup diced red bell peppers, ¼ cup diced tomatoes, cilantro (optional), jalapeno (optional), ¼ cup diced red onion, ¼ cup diced celery, ¼ cup diced cucumber, ½ diced avocado (no avocado on the days it is incorporated in a soup)
Wait 2 hours, then have this juice:
Bunch of Kale, bunch of parsley, bunch of spinach, 1 apple, 2 carrots juiced together
Dinner
Have your dinner before 7 p.m.
Butternut Squash Soup:
1/2 large butternut (sautéed), 1/8 tsp cumin, 1/8 tsp cinnamon, 1/8 tsp nutmeg, 1/8 tsp ginger powder, 1 large shallot (sautéed), 2 cups vegetable stock. Sauté everything for 10-15 mins (including veg stock, but incorporate slowly). Once vegetables are tender, add everything in a blender until smooth. You can add water or veg stock to create thinner soup.
Basic Vegetable Stock:
1 large onion, 2 stocks of celery, 1 large carrot, 1 bay leaf, 8 garlic cloves, 2 quarts of water, fresh parsley, salt, thyme, and rosemary.
Serve with 3 Salmon Burgers:
1 salmon steak, ½ stalk celery, ¼ cup red onion, 1/8 cup capers, finely chopped, garlic powder, onion powder, 1/8 cup parsley, finely chopped, pepper, 2 Tbsp veganaise (mayo), fresh dill, finely chopped, sesame seeds (as sub for bread crumbs), ½ lemon to taste
1) Season salmon steaks with dill, garlic and onion powder, pepper and lemon. Bake at 350 degrees for 15-18 minutes. Remove from oven and allow the fish to cool for a few minutes.
2) Pull the salmon steak apart and combine with egg, finely chopped parsley, red onion, celery, pepper, and sesame seeds in large bowl.
3) Form patties from the mixture with your hands (should make 2-4 patties).
4) Cook patties in lightly oiled pan (preferably olive oil spray) on medium heat for 4-6 minutes, PER SIDE.
Dessert
An hour after dinner, have your dessert!
Tracy’s Perfect Performance Wellness Formula Shake:
1 scoop with ½ pint Arctic Zero Vanilla or Choc (can be found at Whole Foods). Blend in mixer with ice and drink as milkshake
Day 2
Breakfast
Right when you wake up, have this juice:
½ cup Acerola cherries, 1 cup orange, peeled, ½ of a grapefruit all juiced together
Wait about one hour, then have this shake:
Blend, shake or stir 2 level scoops (45 grams) of Tracy’s Perfect Performance Wellness Formula Shake into 8-12 oz of chilled water or as directed by your healthcare provider. Adjust amount of water to desired sweetness and/or thickness
Wait 2-3 more hours, then have your Lunch.
Lunch
Gazpacho:
Juice tomatoes, ginger, cucumber and lime. Add diced red bell peppers, tomatoes, cilantro (optional), jalapeno (optional), red onion, celery, cucumber, NO avocado
Greens Juice:
½ head of cabbage, 1 beet, bunch of arugula, 2 large kiwis
Dinner
Have your dinner before 7 p.m.
Tomato Avocado Soup:
1 stick celery, 2-3 medium tomatoes, 1/2 avocado, 1 cup water, parsley, fresh basil, ½ cup veg stock. Simmer everything but parsley, basil and avocado. Once vegetables are tender, place in blender with fresh avocado, basil and parsley.
Basic Vegetable Stock:
1 large onion, 2 stocks of celery, 1 large carrot, 1 bay leaf, 8 garlic cloves, 2 quarts of water, fresh parsley, salt, thyme, and rosemary.
Serve with 2 Chicken Burgers:
1 chicken breast, ½ stalk celery, ¼ cup red onion, 1/8 cup capers, finely chopped, garlic powder, onion powder, 1/8 cup parsley, finely chopped, pepper, 2 Tbsp veganaise (mayo), fresh dill, finely chopped, sesame seeds (as sub for bread crumbs), ½ lemon to taste
1) Season chicken with rosemary, garlic, onion powder, salt and pepper. Bake at 350 degrees for 15-18 minutes. Remove from oven and allow the fish to cool for a few minutes.
2) Pull the chicken apart and combine with egg, finely chopped parsley, red onion, celery, pepper, and sesame seeds in large bowl.
3) Form patties from the mixture with your hands (should make 2-4 patties).
4) Cook patties in lightly oiled pan (preferably olive oil spray) on medium heat for 4-6 minutes, PER SIDE.
Dessert
An hour after dinner, have your dessert!
Tracy’s Perfect Performance Wellness Formula Shake Choc or Vanilla:
1 scoop and blend with 1 cup of Stonyfield Oikos Greek Frozen Yogurt – 1 cup (½ pint)
Day 3
Breakfast
Right when you wake up, have this juice:
1 oz. ginger, 2 cups watermelon, 1 cup cantaloupe, 1 cup brewed green tea all juiced together
Wait about one hour, then have this shake:
Blend, shake or stir 2 level scoops (45 grams) of Tracy’s Perfect Performance Wellness Formula Shake into 8-12 oz of chilled water or as directed by your healthcare provider. Adjust amount of water to desired sweetness and/or thickness
Wait 2-3 more hours, then have your Lunch.
Lunch
Gazpacho:
Juice tomatoes, ginger, cucumber and lime. Add diced red bell peppers, tomatoes, cilantro (optional), jalapeno (optional), red onion, celery, cucumber, avocado
Greens Juice:
Fresh mint, 2 carrots, 3 celery sticks, bunch spinach, 1 apple
Dinner
Have your dinner before 7 p.m.
Carrot Ginger Tofu Soup:
2 med carrots, ¼ cup onion, 2 garlic cloves, salt to taste, pepper, 1 Tbsp fresh ginger root, 1/3 cup silken tofu, 1 ½ cups low sodium vegetable broth. Saute and blend together in blender.
Basic Vegetable Stock:
1 large onion, 2 stocks of celery, 1 large carrot, 1 bay leaf, 8 garlic cloves, 2 quarts of water, fresh parsley, salt, thyme, and rosemary.
Serve with 2 Tuna Burgers:
1 tuna steak, ½ stalk celery, ¼ cup red onion, 1/8 cup capers, finely chopped, garlic powder, onion powder, 1/8 cup parsley, finely chopped, pepper, 2 Tbsp veganaise (mayo), fresh dill, finely chopped, sesame seeds (as sub for bread crumbs), ½ lemon to taste
1) Season tuna steaks with garlic, onion powder, salt and pepper. Bake at 350 degrees for 15-18 minutes. Remove from oven and allow the fish to cool for a few minutes.
2) Pull the tuna steak apart and combine with egg, finely chopped parsley, red onion, celery, pepper, and sesame seeds in large bowl.
3) Form patties from the mixture with your hands (should make 2-4 patties).
4) Cook patties in lightly oiled pan (preferably olive oil spray) on medium heat for 4-6 minutes, PER SIDE.
Dessert
An hour after dinner, have your dessert!
Arctic Zero:
Any flavor – 1 cup (½ pint)
Day 4
Breakfast
Right when you wake up, have this juice:
2 cups oranges, peeled, 1 tsp Artisana Organic Raw Coconut Butter (can be found on Amazon.com) and 1 cup strawberries all juiced together
Wait about one hour, then have this shake:
Blend, shake or stir 2 level scoops (45 grams) of Tracy’s Perfect Performance Wellness Formula Shake into 8-12 oz of chilled water or as directed by your healthcare provider. Adjust amount of water to desired sweetness and/or thickness
Wait 2-3 more hours, then have your Lunch.
Lunch
Gazpacho
Juice tomatoes, ginger, cucumber and lime. Add diced red bell peppers, tomatoes, cilantro (optional), jalapeno (optional), red onion, celery, cucumber, avocado
Greens Juice:
Bunch Parsley, 1 beet, ½ garlic clove, ½ cucumber, lemon to taste, 1 apple
Dinner
Have your dinner before 7 p.m.
Cabbage Soup:
1/2 head of green or purple cabbage, 1 carrot, diced, 1 stalk celery, 1 garlic clove, 2-3 medium tomatoes, fresh basil, parsley, thyme, paprika, cumin to taste, 1 cup water, optional bay leaf (for extra flavor). Combine all ingredients in stock pot and let sit on low heat until vegetables are super tender. Place in blender until smooth. Add water accordingly for thin soup-like quality.
Basic Vegetable Stock:
1 large onion, 2 stocks of celery, 1 large carrot, 1 bay leaf, 8 garlic cloves, 2 quarts of water, fresh parsley, salt, thyme, and rosemary.
Serve with 2 Chicken Burgers:
1 chicken breast, ½ stalk celery, ¼ cup red onion, 1/8 cup capers, finely chopped, garlic powder, onion powder, 1/8 cup parsley, finely chopped, pepper, 2 Tbsp veganaise (mayo), fresh dill, finely chopped, sesame seeds (as sub for bread crumbs), ½ lemon to taste
1) Season chicken with rosemary, garlic, onion powder, salt and pepper. Bake at 350 degrees for 15-18 minutes. Remove from oven and allow the fish to cool for a few minutes.
2) Pull the chicken apart and combine with egg, finely chopped parsley, red onion, celery, pepper, and sesame seeds in large bowl.
3) Form patties from the mixture with your hands (should make 2-4 patties).
4) Cook patties in lightly oiled pan (preferably olive oil spray) on medium heat for 4-6 minutes, PER SIDE.
Dessert
An hour after dinner, have your dessert!
Stoneyfield Oikos Greek Frozen Yogurt:
1 cup (½ pint) blended with xymogen shake (1 scoop)
Day 5
Breakfast
Right when you wake up, have this juice:
1 cup grapes, 1/2 cup plums or nectarine, 1/2 cup pomegranates, ½ brewed green tea all juiced together
Wait about one hour, then have this shake:
Blend, shake or stir 2 level scoops (45 grams) of Tracy’s Perfect Performance Wellness Formula Shake into 8-12 oz of chilled water or as directed by your healthcare provider. Adjust amount of water to desired sweetness and/or thickness
Wait 2-3 more hours, then have your Lunch.
Lunch
Gazpacho:
Juice tomatoes, ginger, cucumber and lime. Add diced red bell peppers, tomatoes, cilantro (optional), jalapeno (optional), red onion, celery, cucumber, avocado
Greens Juice:
2 carrots, bunch parsley, 2 stalks celery, ½ garlic clove, lemon
Dinner
Have your dinner before 7 p.m.
Broccoli Soup:
3 cups broccoli florets, 1 ½ cups vegetable stock, ¼ cup diced onion, 1 garlic clove, S&P, ¼ cup chopped parsley, ¼ tsp crushed rosemary, 1 cup rice milk or unsweetened almond milk. Sautee the onion in 1/8 cup vegetable stock before adding everything together and cook till broccoli and vegetables are tender. Put everything in blender and add water to desired texture.
Basic Vegetable Stock:
1 large onion, 2 stocks of celery, 1 large carrot, 1 bay leaf, 8 garlic cloves, 2 quarts of water, fresh parsley, salt, thyme, and rosemary.
Serve with 2 Tuna Burgers:
1 tuna steak, ½ stalk celery, ¼ cup red onion, 1/8 cup capers, finely chopped, garlic powder, onion powder, 1/8 cup parsley, finely chopped, pepper, 2 Tbsp veganaise (mayo), fresh dill, finely chopped, sesame seeds (as sub for bread crumbs), ½ lemon to taste
1) Season tuna steaks with garlic, onion powder, salt and pepper. Bake at 350 degrees for 15-18 minutes. Remove from oven and allow the fish to cool for a few minutes.
2) Pull the tuna steak apart and combine with egg, finely chopped parsley, red onion, celery, pepper, and sesame seeds in large bowl.
3) Form patties from the mixture with your hands (should make 2-4 patties).
4) Cook patties in lightly oiled pan (preferably olive oil spray) on medium heat for 4-6 minutes, PER SIDE.
Dessert
An hour after dinner, have your dessert!
Arctic Zero:
Any Flavor - 1 cup (½ pint)
Day 6
Breakfast
Right when you wake up, have this juice:
1 pear, ½ cup blueberries, 2 cups watermelon, fresh mint all juiced together
Wait about one hour, then have this shake:
Blend, shake or stir 2 level scoops (45 grams) of Tracy’s Perfect Performance Wellness Formula Shake into 8-12 oz of chilled water or as directed by your healthcare provider. Adjust amount of water to desired sweetness and/or thickness
Wait 2-3 more hours, then have your Lunch.
Lunch
Gazpacho:
Juice tomatoes, ginger, cucumber and lime. Add diced red bell peppers, tomatoes, cilantro (optional), jalapeno (optional), red onion, celery, cucumber, avocado
Greens Juice:
Bunch Kale, 1 pear, bunch arugula, 2 carrots
Dinner
Have your dinner before 7 p.m.
Cream of Celery:
1 cup vegetable broth, 2 cups chopped celery, ¼ cup chopped parsnips, 1 garlic clove, ¼ cup white onion 1 Tbsp chick pea flour. Saute vegetables till tender and onions almost translucent. Add all ingredients together and cook until celery and other vegetables are tender. Add all into a blender and blend until desired texture, adding water to thin the soup.
Basic Vegetable Stock:
1 large onion, 2 stocks of celery, 1 large carrot, 1 bay leaf, 8 garlic cloves, 2 quarts of water, fresh parsley, salt, thyme, and rosemary.
Serve with 2 Chicken Burgers:
1 chicken breast, ½ stalk celery, ¼ cup red onion, 1/8 cup capers, finely chopped, garlic powder, onion powder, 1/8 cup parsley, finely chopped, pepper, 2 Tbsp veganaise (mayo), fresh dill, finely chopped, sesame seeds (as sub for bread crumbs), ½ lemon to taste
1) Season chicken with rosemary, garlic, onion powder, salt and pepper. Bake at 350 degrees for 15-18 minutes. Remove from oven and allow the fish to cool for a few minutes.
2) Pull the chicken apart and combine with egg, finely chopped parsley, red onion, celery, pepper, and sesame seeds in large bowl.
3) Form patties from the mixture with your hands (should make 2-4 patties).
4) Cook patties in lightly oiled pan (preferably olive oil spray) on medium heat for 4-6 minutes, PER SIDE.
Dessert
An hour after dinner, have your dessert!
Arctic Zero:
Any Flavor – 1 cup (½ pint)
Day 7
Breakfast
Right when you wake up, have this juice:
1 cup Acerola cherries, 1 cup pineapple, 1 cup raspberries, 1 tsp Artisana Organic Raw Coconut Butter all juiced together
Wait about one hour, then have this shake:
Blend, shake or stir 2 level scoops (45 grams) of Tracy’s Perfect Performance Wellness Formula Shake into 8-12 oz of chilled water or as directed by your healthcare provider. Adjust amount of water to desired sweetness and/or thickness
Wait 2-3 more hours, then have your Lunch.
Lunch
Gazpacho:
Juice tomatoes, ginger, cucumber and lime. Add diced red bell peppers, tomatoes, cilantro (optional), jalapeno (optional), red onion, celery, cucumber, avocado
Greens Juice:
Mint, ½ cucumber, 1 carrot, ginger, 1 cup parsley, 1 apple
Dinner
Have your dinner before 7 p.m.
Have your dinner before 7 p.m.
Spinach and Vegetable Soup:
¼ cup onion, ¼ cup celery, ¼ cup chopped carrot, 1 tsp garlic, sage, rosemary, S&P, ¼ cup corn, ¼ cup roasted red pepper, 2 cups fresh spinach, 2 cups vegetable broth. Sautee all vegetables and add to broth with seasonings. Once vegetables are tender, place in blender and blend until desired texture.
Basic Vegetable Stock:
1 large onion, 2 stocks of celery, 1 large carrot, 1 bay leaf, 8 garlic cloves, 2 quarts of water, fresh parsley, salt, thyme, and rosemary.
Serve with 2 Chicken Burgers:
1 chicken breast, ½ stalk celery, ¼ cup red onion, 1/8 cup capers, finely chopped, garlic powder, onion powder, 1/8 cup parsley, finely chopped, pepper, 2 Tbsp veganaise (mayo), fresh dill, finely chopped, sesame seeds (as sub for bread crumbs), ½ lemon to taste
1) Season chicken with rosemary, garlic, onion powder, salt and pepper. Bake at 350 degrees for 15-18 minutes. Remove from oven and allow the fish to cool for a few minutes.
2) Pull the chicken apart and combine with egg, finely chopped parsley, red onion, celery, pepper, and sesame seeds in large bowl.
3) Form patties from the mixture with your hands (should make 2-4 patties).
4) Cook patties in lightly oiled pan (preferably olive oil spray) on medium heat for 4-6 minutes, PER SIDE.
Dessert
An hour after dinner, have your dessert!
Tracy’s Perfect Performance Wellness Formula Shake Choc or Vanilla:
1 scoop blended with Stonyfield Oikos Greek Frozen Yogurt – 1 cup (½ pint)