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Winter 2017Please check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 1 of 60
We put together this 21 Day Knockout program to help you take control of your health, and get youin the right mindset to consistently achieve your health goals.You will learn a lot about yourself, your body and whether or not this way of eating is right for you.Commit to 21 Days and see what you can achieve with this program.Remember to journal, track your weight, and get moving with our Fitness Guide.Here’s how to use the 21 Day Knockout: Protein each mealVegetables (stay with greens, cruciferious the most, skip the potatoes)Fruits are included in the Smoothie recipes – but if the fruit is not listed, it is not part of ourplan (should be lower than 50 on the glycemic index)No grains (including corn which is a grain, not a veggie)No dairy (exception would be a little butter or ghee)Drink water!! Divide your body weight in half, that number is the number of ounces youshould drink each day. (150 pound person would drink 75 ounces)Coffee: Black or use stevia to sweeten, coconut milk, almond or cashew milk for creamer. NOEXCEPTIONSExercise, use the 21 Day Hustle to get your brain wrapped around what your true goals areBREAKFAST: We have included 7 Smoothie recipes and 7 Breakfast recipes so that you can chooseone for the day that fits your tastes and schedule best.LUNCH: Leftovers from last night’s delicious 21 Day Knockout Dinner is the easiest way to a quick,healthy lunch, but we’ve also included 7 Lunch recipes for you to choose from.DINNER: We’ve provided you with 21 different and delicious Dinner recipes. Try a different one eachday, or pick a couple of favorites you will love to make again and again.SNACKS: There are times when you are legitimately hungry and need a snack. (Make sure you’redrinking plenty of water though; it’s easy to confuse thirst with hunger when you’re dehydrated,FYI!)Snack ideas: 1 tablespoon almond, cashew or macadamia nut butter on a spoon (lick it off slowly) 10 raw nuts (not peanuts) and a cup of fresh or frozen berries Apple slices and 1 tablespoon nut butter (same choices as above) 2 ounces of turkey slices (organic, nitrate free, gluten free) with 1 tablespoon of guacamole or2 slices of avocado Celery sticks with 1 tablespoon nut butter (same choices as above) Nitrite free beef jerky (great to keep in your briefcase or purse when traveling) Pouches of tuna A Saving Dinner PPP SmoothiePlease check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 2 of 60
There are several snack options of course, but let’s keep it simple for the next 21 days .challengeyourself to see if you can do without any snacking!DO eat Grass-fed meatsFish/seafoodFresh fruits (lower than 50 on the glycemic index)Fresh vegetablesEggsNutsSeedsHealthy oils (olive, walnut, flaxseed, macadamia, avocado, coconut)DON’T eat Cereal grainsLegumes (including peanuts)DairyRefined sugarPotatoesProcessed foodsOverly salty foodsRefined vegetable oilsCandy/junk/processed foodPlease check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 3 of 60
Workout to compliment the 21 Day Knockout by Stephen Sues.IntroductionWhat you will need: (1) light duty resistance band and (1) resistance band door anchor. You can find these online or instores. Follow instructions for proper set--‐up.Next, download an interval timer app for your smartphone and set it up for 40 second work intervals and 20 second restintervals. If you don’t own a smartphone a wall clock will be just fine.Each Resistance Workout has 7 exercises. Go through them in order (descriptions to ease confusion are at the end)working for 40 seconds and resting for 20 seconds before moving on. Go through the list twice making it approximatelya 14--‐minute workout.The workouts will be days 1, 3, 5, 7, and 9 of the 21 Day Knockout.Days 2, 4, 6, 8, and 10 I would like you to get up, go out and fast walk/slow jog for 10--‐15 minutes at least once a day.This only needs to be moderately intense at most, remember your heart is a muscle too and it’s best not be over-‐trained in the beginning stages of any activity regime.Repeat these workouts starting day 11.The WorkoutsDay 1(Full Body)Day 3(Full Body)Day 5(Lower Body)Day 7(Upper Body)Day ght SquatsJumping JacksHigh KneesJumping JacksBridgeCrunchesBodyweight SquatsBodyweight SquatsBand RowsJumping JacksBridgeBand RowsCrunchesBand Shoulder RaisesHigh Knees/MarchingHigh Knees/MarchingPushupsBodyweight SquatsBand Bicep CurlsBridgePushupsHigh KneesWall SitPushupsCrunchesBand RowsPlankBridgeBand TricepsKickbacksJumping JacksPlease check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 4 of 60
Exercise DescriptionsCorePlank-‐‐ position yourself on your knees and elbows making a straight line from the shoulders to the knees, squeeze absand glutes. Advanced: Go up on toes instead of knees.Please check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 5 of 60
Crunches-‐‐ Laying on back with feet flat on the floor, contract your abs lifting you shoulder blades slightly off the floor,hold for one second, and slowly return to the floor. Repeat.Please check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 6 of 60
Bridge-‐‐ Same position as the crunch, keeping your heels glued to the floor contract your glutes and low back and raiseyourself as high as possible and hold. Try to make a straight line from the knees to the shoulder. Advanced: Try it on justone leg, and alternate to the other half way through the time (:40 total).Please check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 7 of 60
CardioJumping Jacks-‐‐ Seriously, its jumping jacks High Knees/Marching-‐‐ Run in place bringing your knees up as high as possible as you perform this exercise. Hint, I liketo put my hands out in front of me as targets to tap my knees against. If this is complicated or painful try just marchingin place quickly.Please check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 8 of 60
Lower BodySquats-‐‐ Stand with feet shoulder width apart squat down keeping the heels on the floor and your back straight andreturn up contracting your glutes. Touching your elbows to your knees is a good practice for how deep you should begoing.Please check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 9 of 60
Bridges-‐‐ Same as the bridges described in the Core exercises, except you need to pulse up and down. You can alsoadvance this exercise by going single leg.Please check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 10 of 60
Wall Sit-‐‐ Lean against a wall keeping your shoulders and head against the wall. Bend your knees and drop your hipslow as if you were squatting and hold the position. Do not go below 90 degrees. If this hurts the knees distance your feetfurther from the wall or don’t go as low.Please check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 11 of 60
Upper BodyPushups-‐‐ Do pushups on your knees and make sure your hips are not up in the air. Do not go lower than a 90 degreebend in the elbows.Please check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 12 of 60
Band rows-‐‐ With your resistance band secured to the door jam, stand erect and pull the band keeping the shouldersdown and back (Do not shrug). Release and repeat.Please check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 13 of 60
Band Shoulder Raises-‐‐ Facing away from the door hold the band at your side keeping your arms straight, raise themout in front of you then return to the starting position.Please check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 14 of 60
Band Triceps Kickbacks-‐‐ Facing the door, hinge over at the hips and straighten your arms behind you stretching theband. Slowly flex your elbows to 90 degrees then return to straight.Please check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 15 of 60
Band Bicep Curls-‐‐ Facing the door, keep the elbows glued to your sides at 90 degrees. Flex your elbows up towardsyour shoulders and return slowly to the starting position.Please check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 16 of 60
Winter 2017Please check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 17 of 60
Recipe 1: Balsamic Rosemary MarsalaRecipe 2: Honey Dijon MeatloafRecipe 3: Spicy Chili Lamb ChopsRecipe 4: Tangy Espresso PorkRecipe 5: Garlic Butter ShrimpRecipe 6: Drunken Jalapeno ChickenRecipe 7: Apple Cranberry ChickenRecipe 8: Pomegranate Cabernet SteakRecipe 9: Buttery Cognac Pepper LambRecipe 10: Tomatillo Roasted Pork ChopsRecipe 11: Orange Spiced ScallopsRecipe 12: Kale Chicken StewRecipe 13: Red Wine Herby ChickenRecipe 14: Cider Ginger Grilled SteakRecipe 15: Peppered Bacon Wrapped LambRecipe 16: Garlic Sage Pork ChopsRecipe 17: Ginger Orange ShrimpRecipe 18: White Wine Herbed TurkeyRecipe 19: Zesty Mediterranean ChickenRecipe 20: Gingery Chili Steak Stir-FryRecipe 21: Classic Seasoned ChopsPlease check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 18 of 60
PROTEIN2 pounds lean ground beef [R2]32-34 lamb chops [R3] [R9] [R15][R21]12 (6 oz.) boneless pork chops[R4] [R10] [R16]21 boneless skinless chickenbreast halves [R1] [R6] [R7] [R12][R13] [R19]4 pounds large shrimp, peeledand deveined (or buy frozen) [R5][R17]8 (6 oz) NY strip steaks (or cut ofyour choice) [R8] [R14]2 pounds scallops (or buy frozen)[R11]4 slices peppered bacon [R15]2 pounds turkey tenderloin [R18]2 pounds beef flank steak [R20]CONDIMENTSChili oil (in Asian section ofgrocery store) [R3] [R20]Cider vinegar [R4] [R14] [R20]Balsamic vinegar [R1] [R7] [R19]Dijon mustard [R2]Worcestershire sauce [R2]Raw honey [R2] [R4] [R6] [R7][R8] [R11] [R14] [R17] [R20]Marsala wine [R1]Red wine [R6] [R8] [R13] [R19]Olive oil [R8] [R14]Cognac [R9]Coconut oil [R10] [R20]Salsa verde [R10]Coconut aminos [R12] [R14][R20]White wine [R18]Kalamata olives, pitted [R19]OTHERLarge zipper-topped plastic bagsWooden toothpicks [R15]PRODUCEShallots (5) [R1] [R2] [R6]Garlic (41 cloves) [R1] [R2] [R3][R5] [R8] [R11] [R12] [R13] [R14][R16] [R17] [R18] [R19] [R20]White button mushrooms (8) [R1]Jalapenos (1) [R6]Onions (2 medium) [R12] [R20]Celery (3 medium stalks) [R12][R20]Carrots (1 large) [R12]Kale (2 overflowing cups chopped)[R12]Oranges (1 cup juice and 4teaspoons zest) [R11] [R17]Apples (1 large) [R7]Pomegranate seeds (1 cup) [R8]Gingerroot (5 tablespoons grated)[R14] [R17] [R20]Sage (2 teaspoons, chopped) [R16]Red onion (1 medium) [R19]Red bell pepper (1 medium) [R20]Red chili pepper (1) [R20]Broccoli (1 crown) [R20]Lemon (2 tablespoons juice) [R19]SPICESGround white pepper [R1]Rosemary [R1] [R13] [R18]Garlic powder [R1] [R4] [R5] [R6][R15] [R21]Crushed red pepper flakes [R3][R11] [R17]Cayenne pepper [R3] [R4] [R11][R12] [R21]Chili powder [R3] [R4] [R11] [R21]Paprika [R4] [R6] [R7] [ R8] [R11][R12] [R14] [R19]Onion powder [R4] [R13] [R15][R16] [R21]Ground nutmeg [R5]Ground cinnamon [R7]Ground ginger [R8]Ground cloves [R9]Ground cumin [R12] [R15] [R21]Thyme [R13] [R18]Sage [R15] [R18]Sesame seeds [R17]Oregano [R18] [R19]DRY GOODSAlmond flour/meal (1 cup) [R2]CANNED GOODSInstant coffee (1/4 cup) [R4]Low sodium chicken broth, or use Coconut flour (1 tablespoon plushomemade (4 1/2 cups) [R1]extra if needed) [R9][R12]Low sodium beef broth, or useDAIRY CASEhomemade (1 cup, 3 tablespoons) Grass fed butter (38 tablespoons)[R2] [R9][R1] [R2] [R3] [R4] [R5] [R6] [R7]Tomato paste (5 tablespoons) [R2] [R8] [R9] [R11] [R12] [R13] [R16][R13] [R19][R17] [R18] [R19]Unsweetened coconut milk (1/2cup) [R1] [R9]LIST LEGEND2 (14.5 oz) can crushed tomatoes SHOPPING** Serving SuggestionsPurchase these ingredients if[R13] [R19]FREEZERCranberries (2 cups) (if not usingfresh) [R6] [R7]you are following oursuggested side dishes.Purchase the quantity to meet your family’s needs.[R1] – [R10] Recipe 1, Recipe 2, Recipe 3, etc Each recipe is assigned a day which corresponds tothe shopping list. This is handy if you need to alterany recipes or omit a certain recipe from the menu.Please check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 19 of 60
Day 1 – Serves 4INGREDIENTS:Sauce:2 tablespoons grass fed butter2 shallots, chopped3 cloves garlic, pressed8 to 10 white button mushrooms, sliced1/2 cup low sodium chicken broth, oruse homemade1/2 cup Marsala wine1/4 cup canned, unsweetened coconutmilk2 tablespoons balsamic vinegar1 teaspoon sea salt1 teaspoon freshly ground black pepper1/2 teaspoon ground white pepper1 teaspoon dried rosemaryChicken:4 skinless boneless chicken breast halves1 teaspoon sea salt1 teaspoon freshly ground black pepper1 teaspoon garlic powder2 tablespoons grass fed butterINSTRUCTIONS: Prepare sauce: Melt the butter in a large saucepan with a tight-fitting lid overmedium-high heat. Add shallots, garlic and mushrooms; sauté (stirring regularly) for 3 minutes.Reduce heat to medium; stir in remaining ingredients (broth through rosemary) and cook for 2minutes. Reduce heat to medium-low, cover and simmer for 10 minutes.Meanwhile, season chicken evenly with salt, pepper and garlic powder. Melt the butter in a largeskillet over medium-high heat; add chicken and cook for 5 to 7 minutes per side or until juicesrun clear. Serve chicken topped with Marsala sauce.NUTRITION: Per Serving: 279 Calories; 13g Fat; 30g Protein; 6g Carbohydrate; 1g Dietary Fiber;99mg Cholesterol; 1144mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0Fruit; 2 1/2 Fat. Points: 7Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.comPlease check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 20 of 60
Day 2 – Serves 4INGREDIENTS:2 pounds lean ground beef2 shallots, finely chopped3 cloves garlic, pressed2 eggs2 tablespoons grass fed butter, melted3 tablespoons Worcestershire sauce1 tablespoon tomato paste3 tablespoons low sodium beef broth, or usehomemade1 cup almond meal/flour1/4 cup Dijon mustard2 tablespoons raw honeyINSTRUCTIONS: Preheat oven to 375 degrees. In a large bowl, place first 9 ingredients (groundbeef through almond meal/flour). Using your very clean hands, blend ingredients thoroughly thenplace mixture in a loaf pan and bake for 45 minutes. In a small bowl, combine mustard andhoney; brush mixture over the top of the meatloaf and bake for an additional 15 minutes or untilcooked through.NUTRITION: Per Serving: 893 Calories; 62g Fat; 59g Protein; 24g Carbohydrate; 1g Dietary Fiber;292mg Cholesterol; 586mg Sodium. Exchanges: 1/2 Grain(Starch); 8 Lean Meat; 1/2 Vegetable; 71/2 Fat; 1 Other Carbohydrates. Points: 24Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.comDay 3 – Serves 4INGREDIENTS:2 tablespoons grass fed butter, melted1 tablespoon chili oil4 cloves garlic, pressed1 teaspoon sea salt1 teaspoon freshly ground black pepper1 teaspoon crushed red pepper flakes1 teaspoon cayenne pepper1/2 teaspoon chili powder8 lamb chopsINSTRUCTIONS: Preheat grill to MEDIUM-HIGH. In a small bowl, combine first 8 ingredients(butter through chili powder); spread mixture on all sides of lamb chops then grill for 5 to 8minutes per side or until desired level of doneness is achieved.NUTRITION: Per Serving: 923 Calories; 65g Fat; 59g Protein; 24g Carbohydrate; 1g Dietary Fiber;292mg Cholesterol; 586mg Sodium. Exchanges: 1/2 Grain(Starch); 8 Lean Meat; 1/2 Vegetable; 71/2 Fat; 1 Other Carbohydrates. Points: 25Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.comPlease check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 21 of 60
DO-AHEAD TIP: Marinate pork chops overnight or for at least 4 hours (see recipe).Day 4 – Serves 4INGREDIENTS:4 (6-oz.) boneless pork chops1/4 cup instant coffee3 tablespoons Cider vinegar2 tablespoons raw honey2 to 3 tablespoons water1 teaspoon sea salt1 teaspoon cayenne pepper1 teaspoon chili powder1/2 teaspoon paprika1/2 teaspoon garlic powder1/2 teaspoon onion powder2 tablespoons grass fed butterINSTRUCTIONS: Place pork chops in a large zipper-topped plastic bag. In a medium bowl, whisktogether next 10 ingredients (instant coffee through onion powder); pour mixture over pork chopsand turn to fully coat. Seal bag and refrigerate overnight or for at least 4 hours.At time of cooking, melt the butter in a large skillet over medium-high heat. Add marinated porkchops and cook for 5 to 7 minutes per side or until cooked through.NUTRITION: Per Serving: 354 Calories; 23g Fat; 27g Protein; 11g Carbohydrate; trace DietaryFiber; 99mg Cholesterol; 603mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Fruit; 2 Fat;1/2 Other Carbohydrates. Points: 10Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.comDay 5 – Serves 4INGREDIENTS:4 tablespoons grass fed butter3 cloves garlic, pressed1 teaspoon sea salt1 teaspoon ground white pepper1/2 teaspoon ground nutmeg2 pounds large shrimp, peeled and deveinedINSTRUCTIONS: In a food processor, blend together first 5 ingredients (grass fed butter throughground nutmeg); melt this mixture in a large skillet over medium-high heat. Add shrimp and cookfor 2 to 4 minutes per side or until shrimp are pink and opaque. To serve, top shrimp with panjuices.NUTRITION: Per Serving: 349 Calories; 15g Fat; 46g Protein; 3g Carbohydrate; trace Dietary Fiber;376mg Cholesterol; 924mg Sodium. Exchanges: 0 Grain(Starch); 6 1/2 Lean Meat; 0 Vegetable; 21/2 Fat. Points: 8Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.comPlease check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 22 of 60
Day 6 – Serves 4INGREDIENTS:4 boneless skinless chicken breast halves1 cup fresh or frozen cranberries1/4 cup red wine1 jalapeno, de-seeded and chopped2 tablespoons raw honey21111tablespoons grass fed butter, meltedshallot, roughly choppedteaspoon sea saltteaspoon garlic powderteaspoon paprikaINSTRUCTIONS: Place chicken in a slow cooker. Combine remaining ingredients (cranberriesthrough paprika) in a food processor; blend until smooth then pour mixture over chicken in slowcooker. Cover and cook on LOW for 8 to 10 hours or until chicken is cooked through. Serve anyremaining sauce over the top!NUTRITION: Per Serving: 242 Calories; 7g Fat; 28g Protein; 13g Carbohydrate; 1g Dietary Fiber;84mg Cholesterol; 616mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit;1 Fat; 1/2 Other Carbohydrates. Points: 6Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.comDay 7 – Serves 4INGREDIENTS:4 boneless skinless chicken breast halves2 tablespoons grass fed butter1 cup fresh or frozen cranberries1 large apple (I use honey crisps), cored andchopped12111tablespoon balsamic vinegartablespoons raw honeyteaspoon sea saltteaspoon paprikateaspoon ground cinnamonINSTRUCTIONS: Preheat oven to 375 degrees. Place chicken in a baking dish. Melt the butter in alarge skillet over medium-high heat; add remaining ingredients (cranberries through cinnamon);cook, stirring occasionally until mixture is slightly reduced. Pour sauce over chicken and bake for50 to 70 minutes or until chicken is cooked through.NUTRITION: Per Serving: 249 Calories; 7g Fat; 28g Protein; 18g Carbohydrate; 2g Dietary Fiber;84mg Cholesterol; 606mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 1/2 Fruit; 1 Fat;1/2 Other Carbohydrates. Points: 6Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.comPlease check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 23 of 60
DO-AHEAD TIP: Marinate steaks overnight or for at least 4 hours (see recipe).Day 8 – Serves 4INGREDIENTS:4 (6-oz.) NY strip steaks (or cut of your choice)1 cup red wine1 cup fresh or frozen pomegranate seeds2 cloves garlic, pressed1 tablespoon raw honey1 tablespoon olive oil1 teaspoon sea salt1 teaspoon freshly ground black pepper1/2 teaspoon ground ginger1/2 teaspoon paprika1/4 teaspoon dried rosemary, crushed2 tablespoons grass fed butterINSTRUCTIONS: Place steaks in a large zipper-topped plastic bag. In a food processor, blendtogether remaining ingredients except butter (wine through rosemary); pour mixture over steaks.Seal bag and turn to coat; refrigerate overnight or for at least 4 hours.At time of cooking, preheat grill to MEDIUM-HIGH. Remove steaks from marinade (reservingmarinade) and grill for 4 to 8 minutes per side or until cooked to desired level of doneness.Meanwhile, melt the butter in a medium saucepan over medium heat; add reserved marinade andsimmer for 10 minutes. Serve sauce over steaks.NUTRITION: Per Serving: 518 Calories; 39g Fat; 25g Protein; 7g Carbohydrate; trace Dietary Fiber;111mg Cholesterol; 635mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 0 Vegetable; 6Fat; 1/2 Other Carbohydrates. Points: 13Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.comPlease check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 24 of 60
Day 9 – Serves 4INGREDIENTS:Sauce:3 tablespoons grass fed butter1/4 cup cognac2 teaspoons freshly ground black pepper1 teaspoon sea salt1 teaspoon garlic powder1/4 teaspoon ground cloves1 cup low sodium beef broth, or usehomemade1/4 cup coconut cream1 tablespoon coconut flour (to thicken, usemore if necessary)Lamb:8 to 10 lamb chopsSea salt and freshly ground black pepper to taste2 tablespoons grass fed butterINSTRUCTIONS: Prepare sauce: Melt the butter in a medium saucepan with a tight-fitting lidover medium heat then whisk in remaining sauce ingredients (cognac through coconut flour).Bring to a slow boil then reduce heat, cover and simmer for 10 to 15 minutes.Cook lamb chops: While sauce is simmering, season lamb lightly with salt and pepper. Melt thebutter in a large skillet over medium-high heat; add lamb chops and cook for 5 to 8 minutes perside or until they reach desired level of doneness. Serve sauce on top.NUTRITION: Per Serving: 477 Calories; 39g Fat; 19g Protein; 4g Carbohydrate; 1g Dietary Fiber;94mg Cholesterol; 623mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 6 1/2 Fat.Points: 12Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.comDay 10 – Serves 4INGREDIENTS:2 tablespoons coconut oil, melted4 boneless pork chops1 1/2 cups salsa verdeINSTRUCTIONS: This is no joke – this recipe requires only 3 ingredients!Preheat oven to 375 degrees. Spread melted coconut oil on the bottom of a baking dish. Place porkchops in prepared baking dish then pour salsa over the top; bake for 1 to 1 1/2 hours or untilpork chops are cooked through.NUTRITION: Per Serving: 321 Calories; 22g Fat; 23g Protein; 6g Carbohydrate; 0g DietaryFiber; 74mg Cholesterol; 344mg Sodium. Exchanges: 3 1/2 Lean Meat; 1 Vegetable; 2 1/2 Fat.Points: 8Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.comPlease check with your doctor before beginning this or any other diet program.Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.If you’d like to share, please share our free menus available at www.SavingDinner.com21 Day Knockout – Winter 2017 — Page 25 of 60
DO-AHEAD TIP: Marinate scallops for at least 3 hours (see recipe).Day 11 – Serves 4INGREDIENTS:2 pounds scallops1/2 cup fresh orange juice2 teaspoons orange zest2 tablespoons raw honey2 cloves garlic, pressed1 teaspoon sea salt1 teaspoon freshly ground black pepper1 teaspoon paprika1 teaspoon cayenne pepper1/2 teaspoon chili powder1/2 teaspoon crushed red p
BREAKFAST: We have included 7 Smoothie recipes and 7 Breakfast recipes so that you can choose one for the day that fits your tastes and schedule best. LUNCH: Leftovers from last night’s delicious 21 Day Knockout Dinner is the easiest way to a quick, healthy lunch, but we’ve also included
