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Disclaimer

You should consult your physician prior to starting this program particularly if
you have any medical condition or injury that could prevent you from following
this program. This program is designed for healthy individuals 18 years and
older only. The recommendations in this guide are not medical guidelines and
are for educational purposes only.
Understand that all forms of exercise pose some inherent risks. The author
advises readers to take full responsibility for their safety and know their limits.
The author is not responsible for any injury that may result from following this
guide.
Do not take risks beyond your level of experience and fitness.
The exercises and dietary programs in this book are not intended as a substitute
for any exercise routine or treatment or dietary regimen that may have been
prescribed by your physician or dietitian.
If you are taking any medications, you must talk to your physician before
starting any exercise program. If you experience any lightheadedness, dizziness,
or shortness of breath while exercising, stop the movement immediately and
consult a physician.
If you are sedentary, have high cholesterol, high blood pressure, or diabetes,
and/or if you are overweight before beginning this guide, it is recommended
that you receive a physical examination prior to starting this program. Please
discuss all nutritional changes with your physician or a registered dietician. If
your physician recommends that you dont use this program, please follow your
doctors orders.
Dont perform any exercise without first learning the movement. Always do a
warm-up prior to these exercises.

No part of this Publication may be reproduced, transcribed, transmitted, or

translated in any language without written permission and signature of the
author.

Copyright 2016 - Erin Nielsen

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 If you enjoyed these recipes and meal plans, you will
love my Best Selling Book -
The Youth Method 14 Day Diet Detox.
Its full of Recipes and Done for you Meal plans
that show you exactly what, when, and how much
to eat to burn off stubborn fat, look more youthful, and
get your energy back.

Learn More
Page 3
 Table of Contents

Introductionpg 5

Day One Meal Plans and Recipes..pg 8

Day Two Meal Plans and Recipespg 13

Day Three Meal Plans and Recipes.pg 19

Surprise Gift.pg 24

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 Introduction
Im so excited for you to get started with my detox recipes!
The truly amazing thing is that the food we eat contains fuel for
our cells that affect and regulate hormones, brain chemistry, and
almost every chemical reaction in our bodies by communicating
to our genes. When we detox our body with superfoods you can
turn your good genes on and bad genes off to slow aging, lose
weight, and prevent disease.

Real food, more nutrients, less toxins, less stress and improved
sleep can all help you reprogram your genes to lose weight, look
younger and live a healthy life!!
Pretty exciting stuff ! We have the power to change our body
chemistry and therefore our lives.

With my detox recipes you will:

Reduce inflammation
Reduce toxins
Reduce cortisol - your stress hormone
Reduce sugar = reduced glycation = reduced damage to your
cells
Lose Belly Fat
Smooth Wrinkles

Though these detox recipes eliminate certain foods they are

not low calorie. With these foods you will feel more
satisfied, never hungry, and have amazing energy.

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The reason these Detox Recipes work so well is that they work
with your body and improves your cells sensitivity to insulin so
you need less to balance your blood sugar, resulting in weight loss,
younger skin and vibrant health. It also reduces your stress
hormone cortisol. Cortisol increases cravings for sugar, and
promotes belly fat storage.

Over all and most importantly you will be reducing inflammation

(which is proving to be the cornerstone of disease and of almost
all weight gain) by eliminating processed foods, sugar and carbs.
You will be replacing them with anti-inflammatory foods that are
satisfying, nourishing and flush toxins that are keeping you
overweight, tired, and unhealthy.

The reasons you may have failed before with weight loss is
because will power and counting calories doesnt help - you cant
sustain those stringent rules for the long term - its too difficult
and not at all satisfying to our body or mind.

When you fuel your body the way it was meant to be

fueled, you shift your hormones, brain chemistry, and
response to food rapidly.

In just a few days you can literally reprogram your biology with
the right foods eaten at the right time. This will allow you to detox
painlessly and experience the freedom from energy, mood, and
weight loss rollercoasters.

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All you have to do is go for it!

Remember The 4 Ps
With these Detox Recipes I like to keep the food simple.
If you can remember the 4 Ps it will reduce a lot of
confusion.
The 4 Ps stand for:
Eat Protein and Produce - this means lean protein and veggies
or fruit
&
Avoid Processed and Packaged Food

It really is that simple and these easy to make in less than 10

minute recipes are the start of a vibrant, lean, and more youthful
you!
Enjoy!

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 DAY 1

DAY ONE MEAL PLANS

DETOX DRINK: Raspberries and Lime

BREAKFAST: Cherry Greens Smoothie
LUNCH: Shrimp Mango Salad
SNACK: Green tea
DINNER: Grilled Beef Kabobs

DAY ONE DETOX DRINK:

Raspberries and Lime

1/2 or full lime - sliced

1/4 cup raspberries
10 mint leaves
64 oz Fresh or filtered water
directions

Add all ingredients to a large

pitcher.
Mix in a pitcher and drink
throughout the day.

**If you dont have time to make your detox drink - drink lemon
water.

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DAY ONE BREAKFAST:
Cherry Greens Smoothie
Serves 1

1 C. Green Tea
1/2 C. Water
1 Scoop Chocolate Protein Powder
1 Bunch Spinach
1/4 Cup Frozen Cherries
Ice if desired

Combine all in a blender until

smooth.

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DAY ONE LUNCH
Shrimp Mango Salad
Serves 2

Salad:
1 lb cooked shrimp, deveined and tail removed
1 small head of hearts of romaine lettuce
1 mango chopped or shredded
peeled and diced avocado
1 green onion -sliced finely

Dressing:
2 tbsp olive oil
1 tbsp lemon juice
Pinch of sea salt
Pinch of black ground pepper

Chop romaine hearts thinly, so shredded and portion to two

plates. Divide portions of shrimp and place on top, then mango,
avocado and green onion.
Whisk together olive oil, lemon juice, salt and pepper and drizzle
lightly over salad

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DAY ONE DINNER
Grilled Beef Kabobs
Serves 4

For the marinade:

Juice of 1 lime
teaspoon salt
teaspoon garlic powder
teaspoon red pepper flakes
1 pound flank steak, thinly sliced against the grain
For the kabobs
red onion, chopped
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 green bell pepper

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Place all ingredients for the marinade in a shallow dish, add
meat and toss to coat.
Cover and place in the fridge for 30+ minutes. Even better if
you can marinate longer. :)
Using metal skewers, place a couple pieces of peppers, onion,
then thread the meat onto the skewer and repeat until.. Makes
about 6 skewers
Heat up a grill pan or a grill to medium heat, grease and place
kabobs on top. Sprinkle with a bit of salt then use a brush to
brush a more marinade on top of each kabob. Cookboth
sidesabout 4-5 minutes until browned.

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 DAY 2

DAY TWO MEAL PLANS

DETOX DRINK: Blueberry Lemon

BREAKFAST: Flat Belly Smoothie
LUNCH: Chicken Avocado Salad
SNACK: Green tea
DINNER: Lemon Dill Baked Salmon

DAY TWO DETOX DRINK:

Blueberry Lemon

(Drink one glass before 10, 5, 3, 1 and

later throughout your day)

2 Liters (64 oz.) Purified Water

1 cup blueberries
1/2 lemon - sliced

Add all ingredients to a large pitcher.

Mix in a pitcher before bed and drink
throughout the entire next day

**If you dont have time to make your detox drink - drink lemon
water.

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DAY TWO BREAKFAST:
Flat Belly Smoothie
Serves 1

1 1/2 C. Water
1 Chocolate Scoop Protein Powder
1/3 Cup Blueberries
1 bunch spinach
Dash of cinnamon
Handful of Ice

Combine all in a blender until

smooth and creamy.

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DAY TWO LUNCH
Chicken Avocado Salad
Serves 2

Salad:
1 lb cooked or grilled chicken
1 small head of hearts of romaine lettuce
peeled and diced 1 avocado
12 cherry tomatoes
1 red onion - sliced finely

Dressing:
2 tbsp olive oil
1 tbsp lemon juice
Pinch of sea salt
Pinch of black ground pepper

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Chop romaine hearts thinly, so shredded and portion to two
plates.
Divide portions of chicken and placeon top, then avocado and
red onion and tomatoes.
Whisk together olive oil, lemon juice, salt and pepper and drizzle
lightly over each salad

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DAY TWO DINNER

Lemon Dill Baked Salmon

Serves 2 3

1 lb salmon fillets (wild caught)

1 lemon
2.5 Tbs capers, rinsed
2 sprigs fresh dill (dried may be used if fresh dill is unavailable)
sea salt and freshly ground black pepper

Preheat oven to 350

Place salmon fillets on a broiler pan.
Thinly slice lemon (1/8" slices).
Sprinkle the fish with sea salt and freshly ground black pepper.
Top with capers and dill sprigs. Cover with fresh lemon slices.

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Bake for 10-15 minutes, until fish flakes easily with a fork.

Serve Salmon with:

Sauted Spinach

1 Tbsp Butter
Juice of lemon
1 cloves garlic - minced
4 cup Baby Spinach
1 tsp Salt and Pepper, to taste

Heat butter over medium heat in a nonstick frying pan.

Add garlic to the pan and saut for 30 seconds
Add spinach, lemon juice, season with salt and pepper, and saut
until spinach is wilted.

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 DAY 3

DAY THREE MEAL PLANS

DETOX DRINK: Strawberry Basil

BREAKFAST: Very Berry Greens Smoothie
LUNCH: Ground Beef, Strawberry and Almond Salad
SNACK: Green tea
DINNER: Tuscan Grilled Chicken

DAY THREE DETOX DRINK:

Strawberry and Basil

1/2 cup sliced strawberries

1/4 cup basil
Fresh or filtered water

Muddle the ingredients in a

glass or jar and fill with water.
Let sit for several hours.

Mix in a pitcher and drink throughout the day.

**If you dont have time to make your detox drink - drink lemon
water.

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DAY THREE BREAKFAST
Very Berry Green Smoothie
Serves 1

1 1/2 C. Water
1 Scoop Vanilla Protein Powder
1/3 Avocado
1 Bunch Spinach
1/3 Cup Frozen Raspberries
1/3 Cup Frozen Blueberries

Instructions
Add all to blender and blend until smooth and
creamy.

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DAY THREE LUNCH
Ground beef, Strawberry, and Almond Salad
Serves 2

1 lb ground beef
tsp salt
cup water
6-8 small strawberries
sliced 1/2 avocado
24 raw almonds
4-5 Cups baby spinach or greens of your choice

Instructions:
1. Heat medium skillet over medium high heat. Add beef - Cook
for about 10 minutes, or until browned.
2. Add sea salt and water, and let simmer for 5 minutes more.
3. You can do this ahead of time and have in the refrigerator
ready to go!
4. Lay 2 cups of spinach on each plate and plate 4-6 oz of ground
beef on top, then divide strawberries, avocado and almonds to
both plates.
5. Drizzle each salad with the juice of lemon and 1Tbs olive oil
with salt and pepper to taste.

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DAY THREE DINNER
Tuscan Grilled Chicken
Serves 3 4

1 cup cherry or grape tomatoes

2 Cups spinach
3.5 Tbs capers, rinsed
2 Tbs olive oil
1 Tbs fresh lemon juice
4 (4-6 oz) boneless, skinless chicken breasts
sea salt and freshly ground black pepper

Preheat oven to 450 degrees

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Toss tomatoes, spinach, capers, lemon juice and 2 tsp olive oil in a
bowl.
Season chicken breasts on both sides with sea salt and freshly
ground black pepper.
Heat a large, oven-proof skillet over high heat. Once hot, add 2
tsp olive oil and sear chicken on both sides.
Turn heat to medium-high and add remaining oil (should be hot
but not smoking) and continue to cook until deep golden brown
(about 4 minutes).
Use tongs to flip chicken, then add tomato mixture to skillet.
Transfer skillet to oven and roast chicken until cooked through
and tomatoes have softened, about 15-18 minutes.
Transfer to plates and spoon tomato mixture over top to serve.

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 A surprise for you!
My gift to you - two free bonus detox recipes!

Start your day with Detox Water to flush fat and toxins and to
help you stay hydrated.

RASPBERRY LEMON DETOX WATER

INGREDIENTS
2 Liters (64 oz.) Purified Water
cup raspberries, halved
1 lemon, sliced

INSTRUCTIONS
Add all ingredients to a large pitcher.
Mix in a pitcher before bed and drink
throughout the entire next day

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CUCUMBER LIME DETOX WATER

INGREDIENTS
2 Liters (64 oz.) Purified Water
1 sliced cucumber
1 lime, sliced
10 mint leaves

INSTRUCTIONS
Add all ingredients to a large pitcher.
Mix in a pitcher before bed and drink throughout the entire next
day

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 If you enjoyed these recipes and meal plans, you will
love my Best Selling Book -
The Youth Method 14 Day Diet Detox.
Its full of Recipes and Done for you Meal plans
that show you exactly what, when, and how much
to eat to burn off stubborn fat, look more youthful, and
get your energy back.

Learn More
Page 26