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DIETARY GUIDELINES FOR THE DIET

REPAIRVITE DIET 4 WEEK MEAL PLAN

By: Stephanie Ewals

FOODS TO EAT:

ORGANIC VEGETABLES: (no tomatoes, potatoes, mushrooms)

• arrowroot

• artichoke

• arugula

• broccoli

• brussels sprouts

• cabbage

• carrot, cassava

• cauliower

• celeriac (celery root)

• celery

• chicory root

• ginger root

• jerusalem artichoke

• jlcama

• kale

• kohlrabi

• leek

• lettuce (green,red)

• mustard greens

• onion, stallions

• squash (all)

• sweet potato (yarn)

• swiss chard

• taro

• turnips and greens

• zucchini

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FERMENTED FOODS: sauerkraut, kimchi, kombucha (keep your eye on the sugar content—only

drink those that are 4 grams or less of sugar per bottle which means 2 grams per serving), water ker,

coconut yogurt (again watch the sugar content-it is probably best to make it at home), other fermented

vegetables such as carrots, beets, ginger.

• all berries

• apples

• apricots

• avocados

• cherries

• grapefruit

• grapes

• kiwi

• lemons

• limes

• coconut oil

• coconut butter (mana)

• coconut milk

• coconut akes, unsweetened

*coconut milk should be full fat,

canned with no guar gum.

Natural Value from amazon.com

is a good brand.

SUGAR: corn syrup, high fructose corn syrup, molasses, honey, etc. (see comprehensive list in this

packet)

HIGH GLYCEMIC FRUIT: bananas, all melons (watermelon, cantaloupe, honeydew etc),

mangos, papaya, black grapes. These vegetables are also high glycemic and should be eaten in small-

er amounts with some fat: manioc (tapioca), rutabaga, corn, turnips, parsnips, beets.

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GRAINS: wheat (including einkorn, durum and semolina), oats, rice, barley, buckwheat, bulgur, corn

(maize), couscous, wheat germ, spelt, amaranth, kamut, millet, quinoa, fonio. job’s tears, rye, sorghum,

teff, triticale, wild rice, and chia.

FUNGI: all edible fungi and mushrooms.

SOY: all soy should be avoided including soy milk, soy sauce, soy protein, edamame, miso, tempeh

and tofu.

ALCOHOL: all beer, wine, sake, and all liqueur. All alcohol.

NUTS AND SEEDS: (lectins) all nuts and seeds including but not limited to almonds, peanuts, cashews,

list at the back of this packet).

OILS: Avoid all vegetable oils including peanut oil, canola oil, sunower oil, soybean oil, corn oil, cotton-

seed oil, palm kernel oil, safower oil, partially hydrogenated vegetable oil or trans fats.

MISC: avoid coffee, caffeinated teas, all processed food and canned foods.

Buy organic produce if at all possible. If you are on a budget then you can look up the latest edition of

the list of The Dirty Dozen and The Clean Fifteen from the environmental working group (www.EWG.

org). They have a great list of the fruits and veggies that are okay to buy conventional and the ones

that should only be purchased organic. Whatever you buy conventional should be washed/rinsed well

before consuming.

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4 quarts ltered water

2 tsp Celtic Sea Salt, Pink Himalayan Salt or Redmond Real Salt

1 large carrot or two medium carrots cut in quarters

2 stalks celery

6 cloves garlic, crushed

1 large onion cut into eighths or 1 med onion quartered

place ingredients in a slow cooker. Cook on low for 24 hours. Strain stock, let cool and store in jars in

the fridge if you intend to consume in a couple of days or store 2 cups each in zip top storage bags and

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2 stalks celery, sliced

3 cloves garlic, halved

3 bay leaves

4 sprigs parsley

(You could add any vegetable from the ’foods to eat” list to make this any avor you like)

Place all Ingredients in a large stock pot and add 4 quarts of water. Bring to a boil over medium heat

and then simmer for two hours with a lid on the pot. Strain veggies and let cool. Store as you would

bone broth.

1 cans of full fat coconut milk such as Natural Value brand

2 1/2-3 tsp gelatin such as Great Lakes (orange can)

2 tsp raw honey

1 20 billion CFU probiotic or 1 package of dairy free yogurt starter

3 tsp vanilla extract, optional

Place coconut milk and gelatin (and vanilla if using) in a medium saucepan and let sit for a couple of

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minutes to let the gelatin soak in to the milk. Heat on medium low, stirring occasionally until mixture

reaches 120 degrees. Take pan off heat and let cool to between 100 degrees and 105 degrees and add

the probiotic or starter. Stir in the honey (the honey feeds the culture, not you). Poor in to clean jars or

the jars of a yogurt maker and let “cook” for 12-18 hours. Alternatively you can make it in your stove by

cinnamon

coconut oil

water

Peel, core and chop the apples to about 1 inch chunks.

For Sauce: add about 1/4 cup water to a saucepan along with the apples. Cook over a low heat until

mushy or the consistency you like: Stir in cinnamon to taste (optional).

For Fried: add 1 tablespoon of coconut oiL to a fry pan and heat over med heat. Once melted add apples

to pan and sprinkle with cinnamon. Stir the apples. Cook until soft and slightly browned.

Serve warm with 1/4 cup coconut milk if desired.

won’t cook evenly. Sprinkle with salt and bake until crispy 10-15 minutes. You may nd some crisp up

before others. You can remove those while the others cook or you will end up with burnt kale chips. I

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have also found that turning the oven off while most pieces of kale are crispy and leaving the oven door

open a crack the remaining pieces of kale with crisp up. Alternately you can put the kale leaves in a

dehydrator and dehydrate them until crispy.

3/4 cup lemon juice

4-5 T gelatin (Great Lakes Orange Can)

Combine all ingredients in to a small or medium saucepan and whisk to combine the gelatin and it

into an 8x8 square baking dish. Chill and store in the fridge. Cut in to fun shapes or squares, whatever

you desire.

1 avocado, ripe

1/4-1/2 cup coconut milk

1-2 tablespoons carob powder

Dash of vanilla extract or vanilla bean powder

Breakfast

1/2- 1 cup of greens (or a small handful)

1/4 inch chunk of turmeric root or to taste, optional

1/2-3/4 cup of water

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3-4 ice cubes

Place all ingredients in to high powered blender and blend on high until smooth. This produces a fair

amount of foam on the top and the amount of water you use will depend upon the amount of veggies in

the blender. The more water the “juicier” it will be. The less water the thicker it will be. Drink immediately.

2 inch piece of cucumber

2 T full fat coconut milk or 1/4 cup coconut meat/akes (unsweetened)

2 T Great Lakes Gelatin (green can)

small handful of greens such as spinach or any lettuce

1/2-3/4 cup water

Combine all ingredients and only 1/2 cup of the water in a blender. Blend. Add more water to make the

smoothie to your desired thickness and blend again. You can make this with any of the allowed fruits

and play around with amounts of each ingredient to make it your own. I don’t recommend this be a

meal replacement but in addition to your breakfast, lunch, or dinner.

1 T coconut oil or lard

Heat oil of choice in 10-12 inch cast iron skillet over medium heat. Add potatoes and stir to combine

Place all ingredients in a food processor or blender and process until smooth and creamy. Serve.

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Plantain chips, cucumbers, carrot sticks, celery sticks for dipping.

Mash avocado, combine with garlic and lime juice. Enjoy.

1 cup brussels sprouts, cut at least in half

1 cup cauliower, chopped

an onion, use a leek, a shallot, or green onions. What ever you have. The choices here are endless.

Use your imagination and make a huge batch so you can eat it for breakfast for a couple days or have it

for a snack. If you are using a sweet potato it helps to add that to the skillet rst and cover the skillet to

help it cook quicker. Once it is about half way cooked you can add the rest of the veggies.

or spice blended ground pork (you could even use ground beef) and cook until crisp (for bacon) or

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3 T lard, coconut oil or olive oil

1T apple cider vinegar

1 T ginger root, chopped

12 cups water

4 cloves garlic, minced

2 carrots, chopped

2 bunches green onions, white and green parts chopped

1 teaspoon salt

and cook until onions are translucent. Add sh, water, acv and ginger. Bring to a boil, skimming the

2 tsp spice of choice such as thyme, rosemary or oregano

3 cloves garlic, minced

3-4 zucchini sliced and cut in to half moon shapes

sea salt

stirring to coat and cooking until onions are translucent. Add the liquid of choice and the spices along

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with the potato. Bring to a boil and then reduce heat to simmer covered. When potato is about half way

done, add the zucchini and garlic and cook until zucchini and potato are cooked through. You can add

about a half inch of turmeric root when you add the zucchini too. It can be found at many natural grocery

stores or just add the ground spice when you add the other spices.

2 stalks celery, chopped

3-4 T lard, olive oil or coconut oil

1-2 tsp spice of choice such as rosemary, oregano or thyme

3 yellow squash or zucchini, sliced

1-2 tsp salt

6-8 cups chicken broth, vegetable broth or water

In large dutch oven or stock pot heat fat of choice over med heat and add onion, celery, and carrots.

Cook until onions have become translucent, stirring occasionally. Add garlic, stirring to coat and cook

an additional 3-4 minutes. Add liquid of choice with the potatoes and spices. Bring to a boil. Cover and

simmer until potatoes are fork tender. Add squash and simmer until it is fork tender about an additional

10 minutes. Blend with immersion blender or in a regular blender being careful to allow steam to es-

cape so as not build up too much pressure. Serve.

1 large onion, chopped

10-12 carrots, chopped

6-8 cups broth of choice or water

1-2 tsp salt

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In a large dutch oven or stock pot heat oil of choice over med heat. Add onions, carrots and celery

stirring to coat. Cook until onions are translucent and carrots are tender about 20 minutes. Add spices

and garlic and cook an additional 3-5 minutes stirring occasionally. Add liquid of choice, bring to a boil.

Cover and simmer about 10-15 minutes until everything is cooked through. Blend in pot with an immer-

2 T bacon fat, lard or coconut oil

2 stalks celery, chopped

3-4 cloves garlic, minced

2 pounds beef stew meat with bones

8 cups water

1 large sweet potato, cut in to bite sized pieces

salt and spices of choice such as rosemary of oregano

2 T gelatin (optional)

1 bunch of parsley, chopped (optional)

In large stock pot or dutch oven heat 1 T of fat of choice over medium heat. Add stew meat and cook

until browned on all sides. Remove from pan and set aside. Add the remaining fat and onions, celery

and carrots stirring to coat. Cook until onions become translucent. Add meat and juices from meat back

potato and simmer until cooked through about 30 minutes.

Your options for main dishes are endless when you consider all the different kinds of meats available

run out it makes it too tempting to go for foods not allowed on the diet.

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Preheat oven to 375 degrees. Clean neck, and other parts out of cavity of chicken and rinse under cold

running water. If you like chicken liver, you can sauté that up and have it for a snack. I cook all the extra

parts and give them to my dogs, reserving the neck for making stock. Rub the outside of the chicken

with the olive oil and put some under the skin on the breast side as well. Place on a baking sheet or in

Remove from oven. Let sit covered for 15 minutes. Serve. Save the carcass for making bone broth.

2 T olive oil

Salt

Preheat oven to 350 degrees. Remove chicken from package and place all pieces on baking sheet.

Coat with olive oil, spice and salt. Bake for 35-45 minutes depending on how many you are cooking and

what size the pieces are. Serve. Reserve the bones for broth if desired.

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Use all chicken thighs and wrap bacon around each thigh and bake as above.

Add chopped garlic to the olive oil and rub that all over the chicken pieces and before adding to the pan

put brussels sprouts and chopped sweet potatoes in the pan and top with the garlic coated chicken.

salt and garlic powder or any spice you like

Remove from package and add salt and spice of choice

thick they are and how well you like them done.

2 pork tenderloins

3 T bacon fat or other fat of choice

4 cloves garlic, minced or smashed

2 tsp salt and 1 T spice of choice

Heat oven to 375 degrees. Pat tenderloins dry with paper towel. Heat a large ovenproof skillet over

med-high heat and add the bacon fat. Sprinkle the tenderloin with salt and spice of choice. Sear tender-

pan In oven to roast the tenderloins for approximately 25-30 minutes until internal temperature reaches

2 T lard or bacon fat

skillet being careful not to overcrowd the pan or they won’t get brown. You will have to cook these in

batches. Let them brown in the pan before stirring or ipping them. Cook to medium and transfer to a

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plate so you can cook the rest of the pieces. These are great served with a side of fried onions, sautéed

mushrooms and a Salad or any roasted veggie.

salt and garlic or spice of choice

utes. Leftover steak is great sliced thin and used on a salad for lunch.

1 wild caught salmon let

Olive oil

1 lemon

1/2 tsp salt

Preheat oven to 350 degrees. Placed salmon, skin side down on a baking sheet coated with olive oil.

Place let on baking sheet and brush with olive oil and lemon juice and sprinkle with salt. Bake in oven

for 10-15 minutes until almost done. Remove from oven. Serve.

Alternately you can grill the salmon being careful not to overcoat. *It is important to always buy wild

caught salmon. Farmed salmon does not have the natural pink color but is injected with color to make it

it so healthy in the rst place.

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1 tsp salt

Olive oil

Preheat oven to 275 or use a crockpot on the low setting (adding 1T water to the bottom of crockpot).

Pat pork dry with paper towels, cover in olive oil, oregano. garlic and salt. Place in roasting pan and

nately put roast in crockpot and cook on low 6-8 hours.

seasoning of choice

1 pound of veggies cut in to same size as meat

1 T garlic, minced

1 T ginger, minced

3 T coconut oil

1/4 cup broth

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1 T coconut aminos

1-2 tsp arrowroot starch

Toss your meat with the coconut aminos and vinegar and let sit while you prepare the vegetables. Com-

remaining oil to the pan and add the onion, stirring and frying until brown and crispy, add the garlic and

the pan. Add the lemon juice mixture and stir well and cook until it thickens a bit. If It gets too thick, add

1 pound ground meat such as beef, turkey, chicken, lamb or venison

1 med onion, chopped

2 cloves garlic, minced salt and spices of choice

1 T coconut oil

sliced olives, optional

In med sauté pan, melt oil over medium heat. Add onion and cook until onion is translucent. Add burg-

er, salt and spices and brown. When burger is almost done, add garlic and sauté until burger is done.

Side Dishes

seasoning as you like. In general you can roast any veggie in a 350 degree oven. Coat them with olive

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Olive oil

salt

Preheat oven to 350 degrees. On a large baking sheet place the veggies (make sure they are all about

the same thickness with the carrots being a little thinner as they will take the longest to cook). Drizzle

change this up and use romanesco, brussels sprouts, fennel or really anything.

olive oil

Preheat oven to 350 degrees. Place sprouts on baking sheet and coat with melted oil. Sprinkle with

salt. Bake for approximately 20 minutes.

Add thinly slice fennel to the sprouts and roast.

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Preheat oven to 350 degrees. Coat beets with oil of choice. Place on baking sheet, sprinkle with salt.

Roast for approximately 30 minutes until beets are fork tender.

2 bulbs fennel, sliced 1/8 inch thick

2-3 T olive oil, or coconut oil

salt (alternately you could sprinkle with cinnamon). Bake until fork tender, about 30 minutes.

5 pounds winter squash such as butternut, buttercup, kabocha or other squash peeled, seeded and cut

2 T olive oil or coconut oil

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• bean curd

• bean sprouts

• edamame

• hydrolyzed soy protein

• kinako

• Asian foods (Chinese, Korean, Japanese,

Thai)

• Baked goods, processed foods, frozen

pizza

• baking mixes

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Before your week on the Repairvite Diet begins; you can make some things ahead of time to make your

life easier and your diet more successful. Prepare coconut milk yogurt, and kale chips ahead of time.

Chop and prep carrot sticks and celery sticks and things like that ahead of time so all you have to do is

pull them out of the fridge. Prepping bone broth ahead of time is helpful but if you follow the meal plans

mented pickles). You can also purchase plantain chips at Trader Joes.

WEEK ONE

DAY 1

DAY 3

DAY 4

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DAY 7

WEEK TWO

DAY 9

DAY 10

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DAY 13

DAY 14

DAY 16

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DAY 18

DAY 21

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WEEK FOUR

DAY 24

DAY 25

DAY 27

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WEEK ONE

• 1 ripe plantain

• 1-2 grapefruits

• 1 lb pork sausage

• 1 pack chicken breast

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WEEK TWO

• 2 large leeks

• 1 lb bag of carrots, it needed

• 1 lb ground beef

• 1 lg or 2 med pork tenderloins

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WEEK THREE

• 1 bunch parsley, if you need it

• 1-2 lb bag of carrots if none leftover

• 2 lbs bacon or more if desired

• 1-2 lbs steak