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Day 21 Recipes and Exercises for the Lifestyle Challenge!!!

Remember the old adage, “Failing to plan is plannign to fail”. It’s a shopping and planning day. This is the most important step to making sure your week is a success.

Day 21!!!!


Spinach Omelet • Servings: 1

This is great for breakfast, lunch, or dinner and is very simple to make.

3-4 Eggs, Slightly Beaten

1 Cup Fresh Spinach

1⁄2 Cup Fresh Mushrooms

1⁄4 Cup Onion, Chopped

1⁄8 Teaspoon Sea Salt

1 Tablespoon Coconut Oil

In a skillet, sauté the mushrooms, onions, and spinach leaves until tender, remove from the skillet. In a small bowl, stir together the remaining omelet ingredients except coconut oil. In the same skillet, heat coconut oil. Pour egg mixture into skillet. Cook over medium heat lifting slightly with spatula to allow uncooked portion to flow underneath until eggs are set (3-4 minutes). Place sautéed mushrooms, onion, and spinach on half of omelet. Gently fold over the other half and slide onto a plate.



Smoked Salmon Tartar

This Recipe is so quick and easy to make and will even appeal to those new to raw foods. The key to this dish is to buy very high quality smoked salmon.

4 Ounce Package Sliced Smoke Salmon

1 Tablespoon Shallot, Finely Chopped

1 Tablespoon Olive Oil

1 Tablespoon Fresh Dill

1 Lemon, Thinly Sliced


Chop the smoked salmon into small rough dices. Combine in a bowl with the olive oil, shallots, and chopped fresh dill and mix until combined. To serve, use a 1 cup measuring cup (preferably round) as a mold and pack with the tartar. Turn out onto plate and garnish with a small sprig of dill and thinly sliced lemon. You can serve with some wasabi cream sauce if desired. To make your own just mix mayonnaise with some prepared wasabi (just check ingredients).



Chicken Savoy: Servings: 4

This chicken is juicy and delectable plus simple to prepare.

4 Boneless Skinless Chicken Breasts

1⁄8 Cup Extra Virgin Olive Oil

2⁄3 Cup Water with 1 Tablespoon Sea Salt

2 or 3 Cloves of Garlic, Minced or Grated

1⁄2 to 1 Teaspoon Dried Oregano or Basil

Sea and Pepper to Taste

1⁄4 Cup Grated Italian Romano Cheese

3 Tablespoons Balsamic Vinegar


Preheat oven to 450ºF. Place the chicken breasts in a 9 x 13 or other shallow baking dish. Cover the chicken with a mixture made of the water, salt, and olive oil. Grate or mince the garlic and sprinkle it on the chicken breasts. Sprinkle the salt, pepper, and other seasoning over the chicken. Sprinkle the Romano cheese over the chicken. Bake at 450ºF for 20 to 30 minutes, or until chicken is cooked through. Remove the dish from the oven, and pour off the excess fluid, leaving the chicken in the baking dish. Drizzle with the balsamic vinegar and serve.


Exercise for today: Today is a Rest Day!!!! Relax and keep up the hard work!!!



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