Kims Food Plan

1. Kim’s
Food Plan
Things to remember…
·A “balanced” diet consists of 30% lean proteins, 30% quality fats, and 40% carbohydrates.
·Lean proteins include: farm-raised fish (salmon, mackerel, halibut, cod, herring, tuna), free-range
chicken (hormone free), limited shellfish and pork.
·Quality fats include cold water fish (salmon, mackerel, herring, tuna, sardines), raw nuts
(almonds, walnuts, sunflower seeds, pecans, and cashews), avocados, olive oil, flax seed oil, and
wheat germ, limited butter.
·Carbohydrates should consist mostly of organic fruits and vegetables.
·Complex carbohydrates such as bread, pasta, crackers, and chips should be avoided.
·Proper food combining is necessary for efficient and complete digestion of meals. Proteins and
complex carbohydrates should not be consumed in the same meal. Fruits should be eaten alone
– at least 20 minutes before a meal or 2 hours after a meal.
·Drink at least ½ your body weight in ounces of water per day. Water should be consumed
between meals, not with meals as it can dilute stomach acids and delay digestion.
***The daily plan below can be modified as long as the ingredients are similar to other meals.
Recipes are at the end.
Monday
Breakfast Snack Lunch Snack Dinner Bedtime
1 tsp KYO-
green and
liquid multi-
vitamin mixed
in water or fruit
smoothie
(recipe follows)
10 raw
almonds
2 C baby
spinach with ½
avocado, sliced
cucumber, ½
tomato, 1
pouch tuna, ¼
C dried
cranberries,
balsamic
vinaigrette
dressing
1 C baby
carrots with
hummus
Stir-fry made
with sesame
oil, oyster
sauce,
broccoli,
carrots, snap
peas, red bell
pepper, water
chestnuts,
sunflower
seeds, and
organic
chicken chunks
1 cup herbal
tea
Tuesday
Breakfast Snack Lunch Snack Dinner Bedtime
1 tsp KYO-
green and
liquid multi-
1 medium
apple with 2
tbsp almond
Left over stir-
fry from dinner
1 C jicama with
hummus
1 broiled
salmon fillet
made with 1
1 cup herbal
tea

2. vitamin mixed
in water or fruit
smoothie
(recipe follows)
butter tbsp butter and
1 C steamed
vegetables of
choice with
lemon juice

3. Wednesday
Breakfast Snack Lunch Snack Dinner Bedtime
1 tsp KYO-
green and
liquid multi-
vitamin mixed
in water or fruit
smoothie
(recipe follows)
10 raw
almonds
2 C baby
spinach with ½
avocado, sliced
cucumber, ½
tomato, 1
pouch tuna, ¼
C dried
cranberries,
balsamic
vinaigrette
dressing
1 red bell
pepper cut into
strips with ¼ C
guacamole
1 C yam with 1
tbsp butter and
pepper to taste,
1 C steamed
green beans
1 cup herbal
tea
Thursday
Breakfast Snack Lunch Snack Dinner Bedtime
1 tsp KYO-
green and
liquid multi-
vitamin mixed
in water or fruit
smoothie
(recipe follows)
1 C jicama with
¼ C
guacamole
2 C red leaf
lettuce with ½
avocado, ½ C
steamed beet
chunks,
slivered red
onion, 1 tbsp
crumbled feta
cheese, 1 tbsp
raw almond
slivers and light
vinaigrette
dressing
1 orange 1 broiled salmon
fillet made with 1
tbsp butter and 1
C marinated
(garlic, balsamic
vinegar and olive
oil) roasted
vegetables
including
eggplant,
zucchini, red bell
pepper,
mushrooms and
asparagus
1 cup herbal
tea
Friday
Breakfast Snack Lunch Snack Dinner Bedtime
1 tsp KYO-
green and
liquid multi-
vitamin mixed
in water or fruit
smoothie
(recipe follows)
10 raw
almonds
Left over
salmon and
roasted
vegetables
1 C baby
carrots with
hummus
1 serving Quick
Italian
Vegetable
Soup (recipe
follows) and ½
steamed acorn
squash with 1
tbsp butter and
pepper to taste
1 cup herbal
tea
Saturday
Breakfast Snack Lunch Snack Dinner Bedtime
1 tsp KYO-
green and
liquid multi-
vitamin mixed
in water or fruit
smoothie
(recipe follows)
1 orange Left-over soup
and ½ acorn
squash
1 red bell
pepper cut into
strips with ¼ C
guacamole
1 serving
Vegetable Stir-
fry (recipe
follows) with 1
C organic
chicken OR
served with 1 C
steamed brown
rice
1 cup herbal
tea

4. Sunday
Breakfast Snack Lunch Snack Dinner Bedtime
1 tsp KYO-
green and
liquid multi-
vitamin mixed
in water or fruit
smoothie
(recipe follows)
10 raw
almonds
Left-over stir-
fry and chicken
OR brown rice
1 serving of
your choice of
sweet
2 C red leaf
lettuce with ½
avocado, ½ C
steamed beet
chunks,
slivered red
onion, 1 tbsp
crumbled feta
cheese, 1 tbsp
raw almond
slivers and light
vinaigrette
dressing
1 cup herbal
tea
RECIPES
Breakfast Smoothie
Blend together
½ banana
1 C frozen organic strawberries
1 C frozen organic mango
1 tbsp coconut oil
1 tsp KYO-green
Liquid vitamin
2 C unsweetened almond milk
Quick Italian Vegetable Soup
INGREDIENTS
1 tbsp olive oil
1 medium onion, chopped
2 carrots, sliced
2 stalks of celery, sliced
1 16oz can diced plum tomatoes
2 tsp Italian seasoning
6 cups vegetable broth
2 zucchinis, quartered and sliced
2 C sliced cabbage
1 tsp garlic salt
Salt and ground black pepper to taste
Freshly grated Parmesan cheese (optional)
DIRECTIONS
Heat oil in a large stock pot over medium-high heat. Sauté onion, carrot, and celery until onion is
translucent and vegetables are tender, 5-7 minutes. Stir in tomatoes and Italian seasoning, and cook 5
minutes more, stirring frequently.

5. Heat vegetable broth to boiling and stir in vegetables. Adjust heat to a medium simmer, and cook
approximately 10 minutes. Add zucchini and cabbage sprinkle with garlic salt, and cook until tender – 5
minutes or more. Adjust seasoning with salt and pepper and serve.
Vegetable Stir-Fry
INGREDIENTS
2 tsp cornstarch
½ C cold water
3 tbsp soy sauce
1 C fresh broccoli florets
1 medium carrot, thinly sliced
½ small onion, julienned
1 tbsp vegetable oil
1 C shredded cabbage
1 small zucchini, julienned
6 large mushrooms, sliced
½ tsp minced garlic
Hot cooked rice
DIRECTIONS
In a small bowl, whisk the cornstarch, water and soy sauce until smooth; set aside. In a large skillet or
wok, stir-fry the broccoli, carrot and onion in oil for 5 minutes. Add the cabbage, zucchini, mushrooms
and garlic. Stir-fry until vegetables are tender. Stir soy sauce mixture; add to skillet. Cook and stir until
thickened. Serve with rice if desired.
Citrus Veggie Stir Fry
INGREDIENTS
1 tbsp cornstarch
1 C orange juice
2 tbsp balsamic vinegar
2 garlic cloves, minced
1 tsp grated orange peel
½ tsp ground ginger
1/8 tsp hot pepper sauce
1 C sliced carrots
1 C julienned green pepper
1 C julienned sweet red pepper
1 tbsp canola oil
1 C sliced fresh mushrooms
2 C fresh or frozen snow peas
½ C sliced green onions
1/3 C raw cashews
½ C sliced green onions
DIRECTIONS
In a bowl, combine the first seven ingredients until blended; set aside. In a large nonstick skillet or wok,
stir-fry carrots and peppers in oil for 5 minutes. Add mushrooms and snow peas; stir-fry for 6 minutes.
Add green onions; stir fry for 3 minutes or until the vegetables are crisp-tender.

6. Stir orange juice mixture and add to pan. Bring to a boil; cook and stir for 2 minutes or until thickened.
Stir in cashews. Serve with rice.
OTHER MEAL IDEAS – Can be substituted in at any meal, except breakfast
Smoked Chicken Salad with Grapes
1 small bunch seedless green or red grapes, stemmed and cut in half
1 yellow bell pepper, seeded and chopped
3 celery stalks, chopped
1 lb boned smoked chicken, cut into small cubes
2 C butter lettuce
2 tbsp fresh orange juice
1 tbsp tarragon vinegar
Salt
White pepper
¼ C cold-pressed sunflower or olive oil
1 tbsp minced fresh tarragon
Place grapes, bell pepper, celery and chicken in a salad bowl. Set aside. In a small bowl, stir together
the orange juice, vinegar, salt, and white pepper to taste until well mixed. Add the oil and tarragon and
stir vigorously until blended. Pour the dressing over the salad, toss gently and serve.
Pasta Salad with Tomato and Bell Pepper
2 tbsp capers
3 tomatoes, peeled and finely chopped
1 yellow bell pepper seeded and finely chopped
3 celery stalks, thinly sliced
¼ C raw slivered almonds
8 fresh basil leaves, shredded
1 tsp fresh lemon juice
Salt
5 tbsp extra-virgin olive oil
½ lb GLUTEN-FREE brown rice pasta
Rinse the capers under cold running water and pat dry with paper towels. Place in a large salad bowl
with the tomatoes, bell pepper, celery, almonds and basil. In a small bowl stir together the lemon juice
and salt until well mixed. Add the oil and stir vigorously until blended. Meanwhile, fill a large saucepan
with salted water and bring to a boil. Add the pasta and boil until cooked but still firm. Drain and then
cool under cold running water. Drain again thoroughly and add to the salad bowl. Pour the dressing over
the salad, toss well and serve.

7. Asian Chicken Salad
¼ red (Spanish) onion, thinly sliced
2 cloves of garlic, minced
2 tsp grated fresh ginger
2 tbsp white rice vinegar
3 tbsp peanut oil
1 tsp chili oil
2 tbsp low sodium soy sauce
3 chicken breast halves
1 cucumber, peeled. Seeded and cut into matchsticks
1 C bean sprouts
2 C coarsely chopped red cabbage
2 tbsp chopped fresh cilantro
½ C chopped raw almonds
In a small bowl combine the onion, garlic and ginger. Stir the vinegar, peanut oil, chili oil and soy sauce
until well mixed. Let stand while you prepare the remaining ingredients. Fill a saucepan with salted water
and bring to a boil. Add the chicken breasts, reduce the heat and simmer for 10 minutes. Skim off any
foam on the surface, turn off the heat, cover the pan and let stand for 15 minutes. Drain the chicken
breasts and let cool completely, then bone and skin them. Cut the chicken meat into long, thin strips and
place in a salad bowl. Add the cucumber, bell pepper, bean sprouts and cabbage. Pour the dressing
over the salad and toss well. Sprinkle with the cilantro and almonds and serve.
Broccoli and Avocado Salad
1 ½ lbs young, tender broccoli
1 avocado
2 tbsp fresh lemon juice
½ C raw pecans, coarsely chopped
1 tbsp Dijon mustard
Salt
¼ C extra-virgin olive oil
1 tbsp minced fresh parsley
Cut the broccoli florets from the large stems. Fill a saucepan with salted water and bring to a boil. Add
the florets and boil until barely tender, about 3 minutes. Drain, cool under cold running water and drain
again. Set aside. Peel and pit the avocado and cut into cubes. Place into a small bowl and toss with 1
tbsp of lemon juice to prevent darkening. Place the avocado and broccoli in a salad bowl and add the
nuts. In a small bowl, stir together the remaining 1 tbsp lemon juice, the mustard, and salt to taste until
well mixed. Add the oil and parsley and stir vigorously until blended. Pour the dressing over the salad,
toss gently and serve.

8. Watercress and Orange Salad
1 ¼ C watercress
2 oranges
4 celery stalks, thinly sliced
1 tbsp fresh lemon juice
1 tbsp white wine vinegar
1 tbsp curry powder
Salt
Fresh ground pepper
5 tbsp extra-virgin olive oil
Remove and discard the tough stems and leaves from the watercress and place in a salad bowl. Peel the
oranges, being sure to eliminate all the white membrane, then slice thinly crosswise and remove any
seeds. Add to the bowl along with the celery. In a small bowl, stir together the lemon juice, vinegar, curry
powder and salt and pepper to taste until well mixed. Add the oil and stir vigorously until blended. Pour
the dressing over the salad, toss well and serve.
Kims Pasta Recipe
Brown rice pasta
Organic spaghetti sauce
Chopped zucchini
Chopped onion
Chicken chunks
Chopped mushrooms
Fried Rice
Stir fry cooked brown rice and chopped veggies and lean meat in extra virgin olive oil. Add soy sauce
and continue stir frying for 10 minutes.
What to expect during the first week…
·This food plan requires planning ahead. On Sunday, do your shopping for the week and spend
some time cleaning, chopping up and measuring out portions.
·Some bloating or abdominal discomfort may occur as you change your eating habits. Have
faith…these symptoms will subside quickly.
·As your blood sugar levels regulate themselves, you may feel sleepy or groggy in the afternoons.
Reach for a small snack that has some quality fat to fill you up and give you some sustained
energy. Raw nuts are always a good choice, but limit yourself to about 10.
Other things to consider…
·Write down your goals and post them in a place you can see and read them every day.
·Make sure your goals are believable to you and practical. For example, it’s not practical for you
to say “I want to lose 100 pounds and run a marathon in one month”. Choose goals that
challenge you AND feel obtainable.
·If not already, start including gentle exercise into your daily routine.
·Keep a daily food journal and write about your emotions surrounding food for at least 10 minutes
before bed.

9. ·Visualize! Spend at least 10 minutes daily imagining yourself the way you want to look and feel.
How will it feel to know that you conquered your lingering health issues by eating healthy meals?
How will it feel to have your clothes hanging off of you because you’ve lost so much weight? How
will it feel to have your family and friends look to you for advice on what to eat? How will it feel to
have friends and family constantly inquire about how you transformed your life? Imagine yourself
in every one of these situations and more. Always focus on the JOY of these situations.