What to Eat: A Day in Phase 2

We are now preparing your Phase 2 menu! In Phase 1, we were targeting your adrenals with carbohydrate-rich foods, and fruits high in natural sugar. In Phase 2, we cut those out completely and focus on lean proteins and alkalizing vegetables that will build muscle and stimulate your liver. The more muscle you build, the more food you can consume down the road.

Breakfast – (Protein, Veggie)

Spinach and Mushroom Scramble

Spinach and Mushroom scramble

Serves 1 | Prep time: 5 minutes | Total time: 10 minutes


  • 4 slices turkey bacon, diced
  • 1/2 cup sliced mushrooms
  • 1 1/2 cups chopped spinach
  • 1/4 cup diced onion
  • 2 tablespoons organic vegetable broth
  • Sea salt and black pepper to taste


  1. Heat a large skillet over medium heat and when hot, cook the ingredients for about 5 minutes until the onion is soft and the bacon cooked. Serve immediately.
  2. *Tip: I love this meal so much that I’ve been known to double the portion, have one for breakfast, and split the second over two Phase 2 snacks (remember, your portions for protein is half the size for snacks).

Snack – (Protein)

Turkish Roasted Red Pepper Eggs


Serves 3 | Prep Time: 15 minutes | Total Time: 35 minutes


  • 1 large red bell pepper, stem, and seeds removed
  • ½ teaspoon balsamic vinegar
  • ½ teaspoon ground cumin
  • 1 teaspoon sweet paprika
  • ¼ teaspoon freshly ground black pepper
  • Pinch cayenne pepper
  • ¼ teaspoon sea salt
  • 6 hard-boiled eggs, halved, yolks removed
  • Minced fresh parsley


  1. Preheat the broiler to high.
  2. Cut the red pepper lengthwise into quarters. Place them skin-side-up on a foil-lined baking sheet.
  3. Broil for 8 to 10 minutes, checking often, until the skins are completely blistered and mostly blackened.
  4. Remove the baking sheet from the oven, fold the aluminum foil around the peppers to seal tightly, and let the peppers steam for 20 minutes.
  5. When they’re cool enough to handle, slip the skins off of the peppers and place them
    in a food processor with the balsamic vinegar, spices, and salt. Pulse until everything is
    smooth. Taste and adjust the seasonings if needed.
  6. Stuff the filling into the egg white halves, sprinkle with minced fresh parsley, and serve.

Lunch – (Protein, Veggie)

Steak Stir-Fry

Steak Shirataki Stir Fry

Serves 2 | Prep time: 10 minutes | Total time: 10 minutes


  • 2 packs shirataki rice
  • 8 ounces strip steak, thinly sliced across the grain
  • 2 teaspoons grated ginger
  • 1 teaspoon minced garlic
  • 1 teaspoon arrowroot
  • 1/4 teaspoon crushed red pepper flakes
  • 1 red bell pepper, cut into strips
  • 10 asparagus stalks, tough ends trimmed, cut into bite-size pieces
  • 3 tablespoons chicken or beef broth
  • 1 tablespoon tamari


  1. Prepare the shirataki rice according to the package instructions, and cover to keep warm.
  2. Combine the steak with the ginger, garlic, arrowroot, and crushed red pepper flakes. Stir-fry over medium-high heat in a nonstick skillet, just until the steak is no longer pink outside (about 1 to 1 1/2 minutes). Scrape the contents of the skillet into a bowl, and set aside.
  3. Add the red bell pepper and asparagus to the skillet, and stir-fry 1 minute. Stir in the broth, tamari, and beef (with any accumulated juices), and stir-fry 30 seconds so the sauce can thicken. Serve immediately over shirataki rice.

Snack – (Protein)

Lettuce Wraps with Smoked Salmon


Serves 4 as a snack | Prep time: 10 minutes | Total time: 40 minutes


  • 1 large cucumber
  • 1/3 cup thinly sliced shallots
  • 2 thinly sliced jalapeños, red or green
  • 2 tablespoons fresh lime juice
  • 1 tablespoon tamari
  • 12 ounces nitrate-free smoked salmon fillets, broken into bite-size pieces
  • Bibb or romaine lettuce leaves, for wrapping
  • 2/3 cup whole fresh mint leaves
  • 2/3 cup small whole fresh basil leaves


  1. Using a vegetable peeler, shave the cucumber lengthwise into thin ribbons. Place them in a large bowl with the shallots, jalapenos, lime juice, and tamari. Let marinate 30 minutes at room temperature.
  2. Add the smoked salmon to the cucumber mixture and toss to blend. Scoop the mixture into lettuce leaves and top with mint and basil.

Dinner – (Protein, Veggie)

Slow-Cooker Pork Roast with Pepperoncini


Serves 8 | Prep time: 10 minutes | Cook time: 6-8 hours on low


  • 2 pounds boneless pork roast
  • 1 cup minced pepperoncini peppers
  • 1 cup pepperoncini juice
  • 1 tsp, black pepper
  • ½ tsp. sea salt
  • ¼ tsp. dried oregano
  • ¼ tsp. dried basil
  • 1/8 tsp. dried rosemary
  • 1/8 tsp. dry mustard, such as Colemans
  • 6 cups chopped broccoli, spinach, or asparagus


  1. Place all the ingredients except the vegetables in a slow cooker.
  2. Simmer on low for 6 to 8 hours or on high for 4 to 5 hours.
  3.  Serve with the steamed broccoli, spinach, or asparagus.