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114 Pages·2015·5.5 MB·English

T G B R
HE UT ALANCE EVOLUTION

BOOST YOUR METABOLISM,
RESTORE YOUR INNER ECOLOGY, AND
LOSE THE WEIGHT FOR GOOD!

B G E. M , MD
Y ERARD ULLIN
Contents

Weight-Training Routines 5
Workout 1 5
Workout 2 10
The Gut Balance Revolution Food Charts 16
Phase 1 Food Chart 16
Phase 2 Food Chart 21
Phase 3 Food Chart 26
The Gut Balance Revolution Meal Plans 32
Phase 1 Week 1 Meal Plan 32
Phase 1 Week 2 Meal Plan 35
Phase 2 Week 1 Meal Plan 37
Phase 2 Week 2 Meal Plan 39
Phase 3 Week 1 Meal Plan 41
Phase 3 Week 2 Meal Plan 43
The Gut Balance Revolution Shopping Lists 44
Phase 1 Week 1 Shopping List 44
Phase 1 Week 2 Shopping List 45
Phase 2 Week 1 Shopping List 46
Phase 2 Week 2 Shopping List 47
Phase 3 Week 1 Shopping List 48
Phase 3 Week 2 Shopping List 49
Recipes 50
Phase 1 Breakfasts 50
Blueberry Protein Smoothie 50
Eggs to Go 51
Vanilla Spice Quinoa Breakfast Cereal 52
Power Breakfast Bars 53
Phase 1 Lunches/Dinners 54
Greek Village Salad 54
Orange Salmon 55
Pesto Baked Cod 56
Spiced Pumpkin Soup 57
Raspberry Mesclun Salad with Green Tea Dressing 58
Crunchy Almond Tuna Salad 59
Massaged Kale Salad 60
Slow-Cooker Chicken Picatta 61
Chicken Vegetable Soup 62
Spiced Pork Roast with Cauliflower Mash 63
Phase 1 Desserts/Snacks 64
Ginger-Crusted Kale Chips 64
Coconut Joy Pudding 65
Phase 2 Breakfasts 66
Salsa and Eggs 66
2
Pumpkin Pie Yogurt Parfait 67
Pomegranate Margarita Smoothie 68
Muffin-Size Frittatas 69
Phase 2 Lunches/Dinners 70
Cool Cucumber-Avocado Soup 70
Chicken Tikka Masala 71
Zesty Lemon Chicken Salad 72
Tangy Buffalo Burgers with Pickles and Slaw 73
Miso Soup with Seaweed Salad 74
Ginger Fried Rice 75
Arugula Salad with Creamy Avocado Dressing 76
Creamy Asparagus Soup 77
Sautéed Apples and Chicken Sausage with Sauerkraut 78
Pistachio-Chia Salmon 79
Cajun Cod 80
Kimchi Pork Lo Mein 81
Phase 2 Desserts/Snacks 82
Creamy Strawberry Sorbet 82
Dark Chocolate Nut Clusters 83
Phase 3 Breakfasts 84
Mediterranean Sunrise Surprise 84
Fresh Cranberry-Spice Smoothie 85
Lean Green Smoothie with Apple and Kale 86
Blueberry-Spice Waffles 87
Phase 3 Lunches/Dinners 88
Wild Rice and Turkey Soup 88
Quinoa Salad with Lemony Yogurt Dressing 89
Minestrone Soup 90
Dr. Gerry’s Super Salmon Salad 91
Sunday Stew 92
Turkey Chili 93
Curried Red Lentil Soup 94
Smoked Salmon Salad 95
Roasted Rosemary Chicken with Brussels Sprouts 96
Salmon Cakes 97
Roasted Parmesan-Kale Lamb Chops 98
Zucchini Manicotti 99
Phase 3 Desserts 100
Dark Chocolate Flourless Cake 100
Phases 2 and 3 Probiotic Sides/Condiments 101
Pickled Ginger 101
Pickled Beets 102
Pickled Radishes 103
Pickled Horseradish 104
Pickled Cucumbers 105
3
Sauerkraut 106
Homemade Dairy-Based Yogurt 107
Homemade Dairy-Based Kefir Made from Kefir Crystals 108
Dairy-Free Yogurt 109
Drinks 110
Cilantro Green Drink 110
Basil Green Drink 110
Appendix 111

4
Weight-Training Routines

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