30 Day Whole Food Challenge: Over 100 Delicious Whole Food Recipes to Lose Weight and Stay Fit
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About this ebook
Are you tired of dieting and counting calories, only to see little to no results? It's time to try the 30-Day Whole Food Challenge and change the way you think about food.
This book offers over 100 delicious whole-food recipes that will help you lose weight and stay fit, without sacrificing flavor or satisfaction. By focusing on nutrient-dense, whole foods, you'll nourish your body with the essential vitamins and minerals it needs to thrive.
The 30-day plan is easy to follow and includes a meal plan, shopping list, and prep guide to make the transition to whole foods as smooth as possible. With recipes ranging from breakfast to dinner and even snacks and desserts, you'll never feel deprived or bored.
Say goodbye to processed foods and hello to a healthier, happier you. The 30-Day Whole Food Challenge will not only help you reach your weight loss goals but also improve your overall health and well-being.
Don't wait any longer to start your journey towards a better you. Get your copy of the 30-Day Whole Food Challenge and discover the power of whole foods today.
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30 Day Whole Food Challenge - Amanda Kathleen
LEGAL NOTICES
COPYRIGHT
All rights reserved. No part of this book may be reproduced in any form whatsoever, electronic or mechanical, including photocopying, recording, or by any informational storage or retrieval system or re-distributed without the express written permission of the author. This ebook cannot be sold under any circumstance; you have only personal rights to this book.
DISCLAIMER
By using the information in this ebook you agree that this is general education material and you will not hold anybody responsible for loss or damages resulting from the content provided here by the author.
Copyright © Amanda Kathleen
TABLE OF CONTENTS
LEGAL NOTICES
TABLE OF CONTENTS
INTRODUCTION
CHAPTER ONE
AN OVERVIEW
What Is Whole Food Diet?
What are Whole foods?
How It Works?
Benefits of Whole Food Diet
Challenges
30 Day Whole Food Challenge
CHAPTER TWO
BREAKFAST RECIPES
APPLE CINNAMON TOAST
BREAKFAST QUINOA
ORANGE CINNAMON ROLLS
BREAKFAST BURRITO
PANCAKE & SAUSAGE
CHOCOLATE CHIA & FRESH BERRY PUDDING
AVOCADO BAKED EGG
TORTILLA BREAKFAST STRATA
CARAMEL OATMEAL
BAKED APPLE & CINNAMON
ALMOND & BLUEBERRY SCONE
SWEET POTATO WAFFLES
SPINACH OMELET
SOUTHWESTERN AVOCADO TOAST
CINNAMON TOAST CRUNCH
PUMPKIN COCONUT SMOOTHIE
BAKED FRENCH TOAST
APPLES & PEARS WITH QUINOA
CHAPTER THREE
SEAFOOD RECIPES
SEAFOOD WITH POTATOES AND KALE
BAKED SALMON WITH MANGO SALSA
BAKED CRISPY COD
BAKED TUNA WITH SPINACH & STRAWBERRY SALSA
CLAMS WITH SUN-DRIED TOMATOES
CATFISH IN COCONUT CURRY
GRILLED FISH WITH OLIVE & PARSLEY
SPAGHETTI WITH SARDINES & PINE NUTS
SPINACH & TURBOT GRATIN
SCALLOPS WITH TARRAGON SAUCE
SALMON TERIYAKI WITH RICE
CHAPTER FOUR
SALAD RECIPES
CELERY & ALMOND SALAD
MEDITERRANEAN SALAD
KALE, AVOCADO & CARROT SALAD
GREEN SALAD WITH LEMON MISO DRESSING
RADISH SALAD
COUSCOUS SALAD
SALMON SALAD
CHAPTER FIVE
SOUP RECIPES
MINESTRONE SOUP
MEATBALL NOODLE SOUP
RED LENTIL SOUP
MEXICAN CHICKEN SOUP
ROASTED BUTTERNUT SQUASH WITH CARDAMOM SOUP
CREAMY CAULIFLOWER & BROCCOLI SOUP
TOMATO BULGUR SOUP
BEET SOUP
CHAPTER SIX
PORK RECIPES
GRILLED PORK WITH CHIMICCHURI
CARIBBEAN PORK TENDERLOIN
PORK STIR FRY
FETTUCCINE WITH PORK MOLE
PORK CHOPS WITH SHALLOTS & APPLE SLICES
PORK WITH RASPBERRY SAUCE
GRILLED PORK & VEGETABLE PINWHEEL
SHREDDED PORK WITH ONION RINGS
PORK & BACON TENDERLOIN
PORK WITH APPLES & FENNEL
CHAPTER SEVEN
BEEF/LAMB RECIPES
MEAT BAGEL
BEEF KEBAB
SLOPPY JOES
BEEF TACO PIZZA
CAJUN BEEF
PASTA SHELLS STUFFED WITH BEEF & SPINACH
COUSCOUS & BEEF LETTUCE WRAP
BEEF EMPANADA
BEEF & BEAN CHILI
MEXICAN BEEF
BULGUR BEEF BURGER
CHAPTER EIGHT
SNACK/DESSERT RECIPES
CINNAMON & APPLE OAT SQUARES
DATE & ALMOND BITES
PLUM CRUMBLE
GRANOLA COCONUT BARS
LEMONADE WITH YOGURT
SWEETENED BANANA POPS
BASIL & MANGO SORBET
BANANA & STRAWBERRY MILK SHAKE
DRIED FRUIT BITES
SPANISH CHICKPEAS
APPLE SANDWICH
CRISPY KALE CHIPS
SEASONED PUMPKIN SEEDS
STONE FRUIT TRIFLE
LEMON FLOATS
CHAPTER NINE
POULTRY RECIPES
TURKEY WITH CORIANDER & PEPPERCORNS
CRISPY SKIN BAKED TURKEY
CHICKEN TETRAZZINI
CHICKEN WITH OLIVES & ROASTED RED PEPPER
CHICKEN SONOMA
ROAST TURKEY WITH APPLES
CHICKEN BURRITO
ROSEMARY TURKEY BREAST
BAKED CHICKEN PARMESAN
CHICKEN POSOLE
CHAPTER TEN
VEGAN/VEGETARIAN RECIPES
VEGAN DEVILED EGGS
TEMPEH AND TOFU DISH
SCRAMBLED PEPPERS & MUSHROOMS
VEGAN FRITTATA WITH ASPARAGUS & TOFU
CAPELLINI & ROASTED VEGGIES
POTATO & MUSHROOM HASH
VEGAN HOLLANDAISE
SAUCE
TOFU SCRAMBLE
VEGETARIAN CHIPOTLE CHILI
ALMOND FRENCH TOAST
VEGETARIAN BURGER
ROASTED RATATOUILLE
EGGPLANT VEGAN "BACON
TEMPEH STROGANOFF
VEGAN BREAD PUDDING
CONCLUSION
INTRODUCTION
LIVING HEALTHY AND staying fit is a necessary prerequisites to long life in this world. And we cannot be healthy if we continue to consume foods that will impact negatively on our health. Most of the foods being sold out there are laden with food additives and chemicals which experts has warned has not be confirmed to be safe for our body. Hence a need to watch what we consume and go on a program that will restore our body food relationship in a healthy way.
Whole Food Diet emphasizes eating of whole natural foods. This book 30 Day Whole Food Challenge: Over 100 Delicious Whole Food Recipes to Lose Weight and Stay Fit
is written to guide you by explaining the basics of this type of diet, the benefits and how you can prepare these dishes that are not only delicious but also healthy.
You cannot compromise your health and life at the expense of just anyhow food, be it fast foods, junks etc. Learn how to live healthy by going on Whole Food Diet. It will definitely change your life.
Amanda Kathleen
CHAPTER ONE
AN OVERVIEW
What Is Whole Food Diet?
It means a diet plan that emphasizes the consumption of foods that are still in their raw natural state. These are foods that still looks as they did growing in nature, or very close to it. Basically, foods that has not been tampered with, and no chemicals or preservatives have been added.
The human body runs most efficiently on food that is in its natural form, or very close to it. When we made the body to work on processed foods, we are making the body’s job harder in processing those foods and if the body’s job is made easier, life will be easy for us as we will live healthy.
What are Whole foods?
Whole food refers to produce of any kind like:
Whole grains (rice, whole wheat, oats, millet, quinoa, barley etc)
Fresh vegetables such as cucumbers, leafy greens, avocados, squash, radishes, carrots, and sweet potatoes
Fresh or dried fruit such as