The 7 Day Smarter Science of Slim Quick Start Lifestyle Guide

A SMARTER SCIENCE OF SLIM QUICK START GUIDE 7 DAYS OF SANEITY BY JONATHAN BAILOR

7 DAYS OF SANEity

SmarterScienceOfSlim.com 2 JonathanBailor.com

TABLE OF CONTENTS SANE EATING OVERVIEW

GROCERY LIST

SMARTER SERVING SIZES

A GUIDE TO YOUR SPECIFIC GOALS

7 DAYS OF SANE MEALS, RECIPES, AND SNACKS

- PORK AND BROCCOLI STIR FRY

- ROASTED GARLIC AND HERB MEATBALLS

- SALMON SPINACH SALAD WITH A DIJON VINAIGRETTE

- LEMON HERB FISH

- SALMON SALAD WITH CAPER VINAIGRETTE

- PHAD THAI

- CHICKEN SPINACH, ARUGULA, CRANBERRY, AND WALNUT SALAD

- STEAK WITH CHILI-LIME SAUCE

- GROUND TURKEY STIR FRY

- BAKED SALMON WITH LEMON CAPER BUTTER

- TACO SALAD WITH SPICY AVOCADO DRESSING

- BAKED CHICKEN WITH MUSHROOMS

- GRILLED STEAK SALAD WITH DIJON VINAIGRETTE

- GINGER SHRIMP AND BROCCOLI STIR-FRY

7 DAYS OF SANEity


INTRODUCTION Welcome to the seven day quick start guide for SANE eating. We’ll take the 10,000+ pages of research

from top research institutions such as The Harvard Medical School, Johns Hopkins, and The Mayo

Clinic, and distill it down to about twenty-five pages of tips, guides, recipes, and meal plans to get you

started on your path to practical and permanent fat loss and robust health. For easy access, each

section is also available as a separate printable document on TheSmarterScienceOfSlim.com. Also

check-out The Smarter Science of Slim Workbook, which outlines a complete five-week physiological

and psychological plan to improve the way your body works long term.

Before we get started, let’s quickly review the paradigm of practical and permanent fat loss and

robust health outlined by The Smarter Science of Slim.

So We Automatically Burn As Much Body Fat As Possible

So We Decrease Our Set-Point As Much As Possible

So We Increase the SANEity (Quality) Of Our Calories As Much As Possible

And Avoid Water-, Fiber-, And Protein-Poor Food

Eat More Water-, Fiber-, And Protein-Packed Food

Which Means We Can

SANEity Is Controlled By Water, Fiber, And Protein

Calorie Quality Is Controlled By Satiety, Aggression, Nutrition, Efficiency (SANEity)

Hormones Are Controlled By Calorie Quality

Our Set-Point Is Controlled By Hormones

Our Body Fat Is Controlled By Our Set-Point

http://thesmarterscienceofslim.com/

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7 DAYS OF SANEity


SANE EATING OVERVIEW A SANE lifestyle is as simple as staying so full of non-starchy vegetables, seafood, lean meat, fat-free

or low-fat cottage cheese, fat-free or low-fat plain Greek yogurt, eggs, berries, citrus fruits, milled flax

seeds, and nuts—in basically that order—that we don’t have room for starches and sweets. When

eating out, pass on the pasta and rice, ask your server to “hold the starch, double the vegetables.” At

home, skip the rolls and enjoy a larger helping of a protein-packed main course and two or three

extra helpings of non-starchy vegetables.

When picking which foods to eat more of, the smarter approach is keeping your selections as close to

a plant we could gather or an animal we could hunt. Why? Generally speaking, the more natural

something is, the more SANE it is. This point has nothing to do with eating organic versus non-

organic food. Until someone discovers a Cheerios tree, a pasta plant, or a bread bush, non-organic

spinach or blueberries are more SANE than organic Cheerios, pasta, or bread.

Non-Starchy Vegetables

50% Seafood/Lean Meat/Egg Whites/

Select Dairy 30%

Fruit/Eggs 15%

Milled Flax Seeds/Nuts

5%

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Do not focus on eating less. Focus on eating much more SANE food—everything else will take care of

itself. Put a copy of this on your refrigerator and take one grocery shopping with you.

My Body Will Burn Fat Automatically if I Eat

Way way more non-starchy vegetables

Way more seafood, whey protein powder, egg whites, and select dairy

More lean meat, berries, citrus fruits, milled flax seeds, and nuts

The same amount of whole eggs and beans

Less "other" dairy and natural oils

Way way less starch, sweeteners, or trans (unnatural) fats

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GROCERY LIST

NON-STARCHY VEGETABLES (BUY ENOUGH FOR 10+ SERVINGS PER DAY)

Alfalfa Sprouts

Artichoke

Arugula

Asparagus

Avocado

Bean Sprouts

Beets

Bell Peppers

Bok Choy

Broccoflower

Broccoli

Brussels Sprouts

Cabbage

Carrots

Cauliflower

Celery

Chard

Chives

Collards

Cucumber

Dandelion Greens

Eggplant

Endive

Escarole

Garlic

Green Beans

Kale

Leaf Amaranth

Leeks

Lemon Grass

Mixed greens

Mushrooms

Mustard Greens

Onion

Parsley

Peas

Peppers

Pumpkin

Romaine Lettuce

Sauerkraut

Shallot

Snow Peas

Spinach

Squash

Sugar Snap Peas

Tomatoes

Turnip Greens

Zucchini

FRUITS (BUY ENOUGH FOR 2-4 SERVINGS PER DAY)

Apricots

Avocado

Blackberries

Blueberries

Cantaloupe

Cherries

Grapefruit

Guava

Honeydew Melon

Kiwifruit

Mango

Orange

Papaya

Peaches

Pear

Pineapple

Plums

Raspberries

Strawberries

Tangerine

Watermelon

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PROTEIN (BUY ENOUGH FOR 5+ SERVINGS PER DAY)

Bison

Catfish

Chicken

Clams

Cod

Cornish Hen

Crab

Croaker

Egg Whites

Eggs

Elk

Extra Lean Beef

Eye of Round

Low-Fat Cottage Cheese

Low-Fat Plain Greek Yogurt

Flank Steak

Flounder

Haddock

Halibut

Ham

Herring

Lamb

Lobster

Mackerel

Mahi Mahi

Mussels

Octopus

Oysters

Perch

Pollock

Pork

Rabbit

Rump Roast

Salmon

Sardines (& Anchovies)

Scallops

Sea Bass

Shad

Shrimp

Sirloin Steak

Sirloin Tip

Snapper

Sole

Soy Protein Powder

Soybeans

Squid (Calamari)

Swordfish

Tenderloin

Tilapia

Tofu

Top Loin

Top Round

Trout

Tuna

Turkey

Venison

Whey Protein Powder

Whitefish

NUTS AND SEEDS (BUY ENOUGH FOR 2 TO 4 SERVINGS PER DAY)

Almonds

Brazil Nuts

Cashews

Chestnuts

Chia Seeds

Hazelnuts

Hemp Seeds

Kola Nut

Macadamia Nuts

Milled Flax Seeds

Peanuts

Pecans

Pistachios

Pumpkin Seeds

Sesame Seeds

Squash Seeds

Sunflower Seeds

Walnuts

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SMARTER SERVING SIZES Here are some guidelines to help determine how many serving of each type of food you are taking in

each time you eat. Keep in mind that these are general guidelines. It is easy to get mired in details

when talking about serving size. Let’s stay focused on the big picture and use these guidelines to

estimate our intake as accurately as we can. Remember, nobody is overweight because they’re

calculating their servings wrong. People become overweight because they get clogged from chronic

consumption of inSANE low-quality starches and sweets.

NON-STARCHY VEGETABLES

A serving is about the size of your fist or what fits in a cup (8 oz..). If cooking makes the vegetables

shrink (spinach, mushrooms, etc.), then a serving is about half the size of your fist or half of a cup.

Examples of a single serving of non-starchy vegetables:

Six asparagus spears

Eight baby carrots

Five broccoli florets

One Roma tomato

Four slices of an onion

Five cherry tomatoes

Five sticks of celery

A heaping cup of raw leafy green

vegetables

A half cup of cooked spinach

BERRIES/CITRUS FRUITS

A serving is the size of a fist or one cup.

Examples of a single serving of berries/citrus fruits:

Six strawberries

One orange

Half of a grapefruit

Half cup of blueberries

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SEAFOOD/LEAN MEAT/EGG WHITES/WHEY/SELECT DAIRY

A serving contains 25 to 35 grams of protein and is about the size of a man’s hand.

Examples of a single serving:

A piece of lean meat or fish about the size of your hand

A heaping cup of low-fat cottage cheese or plain Greek yogurt

One whole egg + five egg whites

Eight egg whites

A can of tuna

One scoop of whey protein

FLAX SEEDS/NUTS

A serving is a small handful or three tablespoons. If the nuts are mashed into butter (natural peanut

butter), a serving is the size of a ping pong ball, or two tablespoons.

LEGUMES/BEANS

A serving is the size of a loose fist or one cup.

MOST DAIRY

A serving of butter is the size of the tip of your thumb (one tsp.). A serving of cheese is about the size

of your thumb. A serving of milk and yogurt is one cup (8 oz..).

FATTY MEAT/OILS

A serving is a fatty steak or dark meat that is the size of your hand. A tsp. of oil is a serving.

OTHER FRUITS

A serving is the size of a fist, one cup, or one medium-sized fruit.

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STARCHY VEGETABLES/STARCH

Serving sizes vary. The key point is that a serving of starch is small.

For example, a medium bag of popcorn contains eight servings.

The number of starch servings in common foods:

Bagel At least four servings

Muffins At least three servings

Baked potato At least three servings

French fries At least four servings

A traditional portion of pasta or rice At least four servings

A traditional bowl of cereal At least four servings

Baked goods At least four servings

Tip: Most people wildly underestimate their intake of starch and sweets. A bagel is four servings of starch

not one. A “bowl” of enriched sweetened cereal is four servings of starch and four servings of sweets, not

one serving of starch. It’s easy to eat four servings of pasta or rice in a single sitting. On the other hand,

your intuition of about a serving of protein and non-starchy veggies is probably quite close. No need to

buy a food scale. Just double or quadruple your estimations around servings of starches and sweets.

SWEETS/SWEETENED DRINKS

Ten grams of “sugar” (anything with calories which is added to food to make it sweeter) is a serving.

Sweets are the easiest food to overeat. This is why you can take in three servings of sweets by

drinking a soda and still have plenty of room for a fast food meal. The fastest way to gain fat and

damage your health is to eat and drink sweeteners.

The number of sweetener servings in common foods:

Can of soda At least three servings

Desserts At least four servings

A traditional bowl of sweetened cereal At least four servings

Candy At least three servings

Store-bought fruit juice At least three servings

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A GUIDE TO YOUR SPECIFIC GOALS It is perfectly reasonable to reach this point and say, “I do not want always want to substitute non-

starchy vegetables, lean protein, and natural fats for starches and sweets” for the rest of my life. No

problem. Eating smarter does not mean being perfect. You merely need to be armed with the

information necessary to look and feel as good as you want to. You can apply as much or a little of as

you like, depending on how much body fat you want to lose and how much better you want to feel.

The Smarter Science of Slim is not a set of ridged laws, but a body of knowledge that enables you to

most effectively accomplish your particular health and fitness aspirations.

How to Become Fit

- Eat at least thirty grams of protein with breakfast, lunch, dinner, and two hours before dinner

- Trade starch and sweets for protein and non-starchy vegetables at lunch and dinner

- Get too full for dessert most of the time - Eat unlimited low-quality food once a week

Which amounts to eating this daily: - 2 servings of starch or sweets - 4 thirty gram servings of protein - 7 servings of non-starchy vegetables - 3 servings of berries or citrus fruits - 1 quarter cup of milled flax seeds

Exercise less—smarter.

How to Become Hot

- Eat at least thirty grams of protein every four hours - Almost always trade starch and sweets for protein and non-

starchy vegetables - Almost always be too full for dessert - Eat unlimited low-quality food twice a month

Which amounts to eating this daily: - 1 serving of starch or sweets - 5 thirty gram servings of protein - 9 servings of non-starchy vegetables - 4 servings of berries or citrus fruits - 1 quarter cup of milled flax seeds


How to Become a Fitness Model

- Eat at least thirty grams of protein every three hours - Always trade starch and sweets for protein and non-starchy

vegetables - Almost always be too full for dessert - Eat unlimited low-quality food once a month

Which amounts to eating this daily: - 0 servings of starch or sweets - 6 thirty gram servings of protein - 12 servings of non-starchy vegetables - 5 servings of berries or citrus fruits - 1.5 quarter cups of milled flax seeds


7 DAYS OF SANEity


7 DAYS OF SANE MEALS, RECIPES, AND SNACKS

Note: Many of the following recipes and

images are from or inspired by the wonderful

website http://www.lifesambrosia.com.

MONDAY Breakfast 1 to 2 whole eggs and 4 to 8 egg whites scrambled with 1 cup of chopped ham and 3 to 4 cups of your

favorite non-starchy vegetable (peppers, onions, mushrooms, kale, and spinach, are my favorites).

Optional Snack 1 to 2 cups of low-fat plain Greek yogurt mixed with ¾ cup blueberries and 1 to 2 tsp. of milled flax seeds.

Lunch Pork and Broccoli Stir Fry

3 tablespoons olive oil

1/2 medium yellow onion, diced

2 cloves garlic, minced

4 cups broccoli florets

1 pound lean pork loin thinly sliced

2 tsps soy sauce

1 tsp. oyster sauce

1/4 tsp. fish sauce

4 – 5 Thai basil leaves, chopped

Heat olive oil in a skillet or wok over medium-high heat. Cook onions and garlic for 30 seconds. Stir

in broccoli. Cover and cook for 3 minutes. Add in thinly sliced pork. Mix together soy sauce, oyster

sauce and fish sauce. Pour over veggies and pork. Continue cooking on high heat until pork is cooked

through. Stir in chopped basil. Eat so much that you are too full for starch or dessert.

7 DAYS OF SANEity


Note: The number of servings from each recipe/snack varies. Every time you eat,

enjoy the food until you are full and then stop. While it is important to eat 4 to

6 times per day, it is not important to eat 4 to 6 large meals per day.

Optional Snack Leftovers from breakfast or a protein bar with more than 20 grams of protein and less than 8 grams of sugar.

Dinner Roasted Garlic and Herb Meatballs

1 bulb of garlic

1 tsp. lemon juice

Sprinkle kosher salt

¼ cup milled flax seeds

1 pound ground turkey

½ cup chopped shallots

1 egg

1 tsp. dried rosemary

1 tsp. dried sage

1 tsp. dried thyme

½ tsp. kosher salt

½ tsp. white pepper

¼ cup flax seed oil

Preheat oven to 400 degrees. Cut 1/4 inch off the top of the bulb of garlic to expose the cloves beneath,

but do not peel the garlic, you want to roast it in the skin. Place bulb on a piece of aluminum foil, place

butter on top, pour lemon juice over the garlic and sprinkle with kosher salt.

Bring up all sides of aluminum foil and twist together to close. Cook for 60 minutes or until garlic

cloves are soft and golden in color. Allow to cool. Reduce oven temperature to 350 degrees. Combine

turkey, flax seeds, shallots, egg, rosemary, sage, thyme, kosher salt and pepper. Remove the garlic

cloves from the skin and add to the mixture. Mix.

Roll into approximately 15 meatballs. Place meatballs in a baking dish. Drizzle flax seed oil over the

top. Bake in 350 degree oven for 30 minutes. Turn on the broiler for 5 minutes to brown. Serve with

so many non-starchy vegetables that you are too full for starch or dessert.

7 DAYS OF SANEity


TUESDAY Breakfast

Blueberry Smoothie

3 cups frozen broccoli

1.5 scoops vanilla whey protein powder

2 tbsp. milled flax seeds

3 dashes cinnamon

1 tsp. vanilla extract

½ cup frozen blueberries

2 cups boiling water

Place all ingredients except milled flax, cinnamon, and boiling water into a high-quality blender.

Then add cinnamon, milled flax, and pour boiling water over top of all ingredients to thaw the frozen

fruit and vegetables. Blend on high for two minutes and enjoy.

Optional Snack

1 to 3 servings of unprocessed turkey or chicken breast lunch meat

1 to 3 cups raw sugar snap peas

Lunch Salmon Spinach Salad with a Dijon Vinaigrette

1 (9 oz.) bag of baby spinach leaves

4 Crimini mushrooms, sliced thin

4 servings of grilled salmon (or 4

grilled chicken breasts)

½ red onion, sliced thin

4 oz. of goat cheese crumbles

Sliced almonds (optional)

1 to 2 tbsp. milled flax seeds

Dijon vinaigrette (see recipe below)

Combine all ingredients, except dressing in a bowl. Once all of your ingredients are in the bowl, add

desired amount of dressing and toss. Eat so much that you are too full for starch or dessert.

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Dijon Vinaigrette

1 clove garlic, finely minced

¼ cup red wine vinegar

1 tbsp. Dijon mustard

1 tsp. salt

1 tsp. fresh cracked pepper

¼ cup extra virgin olive oil

In a jar with a lid, combine garlic, red wine vinegar, mustard, salt and pepper. Close lid and shake

vigorously. Once combined, add olive oil. Shake vigorously. Serve over salad.

Optional Snack Remainder of Blueberry Smoothie

Dinner Lemon Herb Fish

2 pounds of your favorite white fish Juice from half fresh lemon 2 tbs. finely chopped peeled shallot or

scallion (separate green from white) 2 tbs. flax seed oil

1 drop Chinese Chili paste or 5-6 flakes dehydrated red pepper flakes

3 tbs. finely chopped fresh Italian parsley

½ cup dry white wine

Put lemon juice, shallot (or white part of scallion) and salt in a small sauce pan. Heat to a low simmer

and cook for 5 minutes.

Sear fish. If you use scallions, add the green part along with 2 tbs. parsley and cook for 2 minutes

more. Taste and correct seasoning with salt if necessary. Ladle sauce over cooked fish scatter

remaining parsley over the sauce as garnish. Serve with so many non-starchy vegetables that you are

too full for starch or dessert.

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WEDNESDAY Breakfast

1 to 2 whole eggs and 4 to 8 egg white omelet filled with 1 cup of chopped ham and 3 to 4 cups of your

favorite non-starchy vegetable (peppers, onions, mushrooms, spinach, and kale are my favorites).

Optional Snack

½ cup soy nuts

1 to 3 cups of raw celery

Lunch Salmon Salad with Caper Vinaigrette

3 cups baby spinach leaves

1/3 cup shelled chopped walnuts

1 cup finely chopped salmon

Caper vinaigrette (recipe below)


Fresh cracked black pepper

In a bowl combine spinach, walnuts, milled flax seeds, and salmon. Drizzle with a few tablespoons of

caper vinaigrette. Toss to combine. Sprinkle fresh cracked pepper over the top. Eat so much that you

are too full for starch or dessert.

Caper Vinaigrette

¾ cup flax seed oil

¼ cup white wine vinegar

1 clove garlic, minced

1 tbs. minced shallots

1 tbs. Dijon mustard

2 tsp. nonpareil capers, rinsed

Fresh cracked pepper and kosher salt

In a bowl whisk together all ingredients. Season to taste with salt and pepper. Allow to sit at room

temperature for 30 minutes to allow the flavors to mingle. Whisk once more to combine dressing.

Adjust seasoning with salt and pepper if necessary.

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Optional Snack Leftovers from breakfast or 1 to 2 cups of low-fat plain Greek yogurt mixed with ¾ cup blackberries

Dinner Phad Thai

2 spaghetti squash

2 cups sugar snap peas or snow peas julienned

2 cups bean sprouts

8 cups sliced chicken breast

Fresh cilantro to garnish

Unsalted peanuts to garnish

Preheat oven to 375. Cut spaghetti squash in half lengthwise, scrape out just the seeds and cook it rind

side up on parchment covered cookie sheet or a lightly olive-oiled pan for 40 minutes.

Take squash out and let cool for 10 minutes on sheet rind side up. Once cooled, scrape the insides of

each half into a bowl; it should look like spaghetti. Set aside covered with foil.

Heat frying pan and add 1 tsp. olive oil and spread around pan. Add chicken and cook to almost done

and then add non-starchy vegetables. Toss till chicken is cooked and non-starchy vegetables are hot

but not overdone.

Cashew Sauce

¾ cup cashew butter

½ cup water

2 tbsp. lime juice

1 tbsp. light soya or soy substitute

1 tbsp. minced ginger

1 tbsp. minced garlic

Crushed red chili peppers to taste

Add all ingredients to a blender or food processor. Sauce should be quite thick as the squash will thin it

out. Mix all ingredients together in a big bowl and toss till coated. Garnish with fresh cilantro and

unsalted cashews or peanuts. Eat so much that you are too full for starch or dessert.

(Disclaimer: Pictured with inSANE and unnecessary noodles. Stick with SANE spaghetti squash.)

7 DAYS OF SANEity


THURSDAY Breakfast

SANE Strawberry Smoothie




3 dashes cinnamon


¾ cup frozen strawberries


Then add cinnamon, milled flax, and pour 2 cups of boiling water over top of all ingredients to

instantly thaw the frozen fruit and vegetables. Blend on high for two minutes and enjoy.

Optional Snack

1 to 2 servings of turkey or beef jerky

8 to 16 raw baby carrots

Lunch Chicken Spinach, Arugula, Cranberry, and Walnut Salad

1 ½ tablespoons flax seed oil

2 tablespoons white wine vinegar

½ cup dried sweetened cranberries


3 cups loosely packed baby spinach leaves

½ cups loosely packed baby arugula

½ cup shelled walnuts

¼ cup goat cheese crumbles

2 cups cubed grilled chicken breast

Fresh cracked pepper and kosher salt

Combine oil, vinegar and 2 tbsp. cranberries in a blender or food processor. Process until berries are

finely chopped, about 30 seconds. Allow to set for 30 minutes at room temperature. Pour dressing

into the bottom of a salad bowl. Add in remaining ingredients. Season with salt and pepper. Toss to

combine and coat in dressing. Eat so much that you are too full for starch or dessert.

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Optional Snack Remainder of Strawberry Smoothie

Dinner Steak with Chili-Lime Sauce

4 serrano peppers

3 cloves garlic

1 tbs. soy sauce

¼ tsp. fish sauce

Juice of 1 lime

1 tbs. rice vinegar

½ tsp. garlic powder

½ tsp. dried cilantro

1 tsp. kosher salt

1 ½ lb. flat iron steak, about 1 inch thick

Remove the seeds from two of the serrano peppers. Add peppers, garlic, soy sauce, fish sauce, lime

juice and rice vinegar to a food processor. Pulse until finely chopped. Transfer to a bowl. Cover and

refrigerate for 30 minutes.

In another bowl combine garlic powder, dried cilantro and kosher salt. Rub mixture over steak. Allow

to rest for about 20 minutes. Cook steaks 3-4 minutes per-side in a large heavy bottom skillet over

medium heat for medium rare. Transfer to plate. Cover and allow to rest for 10 minutes. Slice and

transfer to a platter. Spoon chili-lime sauce over the top. Serve with so many non-starchy vegetables

that you are too full for starch or dessert.

Frequently Asked Question: How should I read nutrition labels?

Answer: The more fiber the better. The more protein the better. The less sugar the better. The fewer ingredients the better. The more vitamins and minerals per serving relative to calories per serving the better. Finally, if the ingredients include added sweeteners that contains calories (sugar, high-fructose corn syrup etc.), hydrogenated anything, or starch (flour, corn, rice, barley, etc.) try to avoid it.

7 DAYS OF SANEity


FRIDAY Breakfast

1 to 2 whole eggs and 4 to 8 egg whites scrambled with 1 cup of chopped ham and 3 to 4 cups of your


Optional Snack

1 to 3 servings of unprocessed turkey or chicken breast lunch meat

1 to 3 cups raw sugar snap peas

Lunch Ground Turkey Stir Fry

1 lb ground turkey 3 carrots, diced 3 celery ribs, diced 1/2 medium onion, diced 1 jalapeno, diced 2 cups of bean sprouts 1 cup of mushrooms, sliced

Green onions, diced for garnish 6 cloves of garlic, minced 2 tablespoons soy sauce 2 tsp. red chili oil 2 tsp. sesame oil 1 tsp. ground ginger

In a large skillet or wok, add the ground turkey, 1/2 of the garlic, 1 tbs. of soy sauce, 1 tsp. of red chili

oil, 1 tsp. of sesame oil and 1/2 tsp. of ground ginger. Cook until the turkey is cooked through. Once,

the turkey is cooked through, strain it. Put the meat back into the pan and then add the carrots,

celery, onions and jalapenos. Stir to combine.

Add remainder of the garlic, 1 tbs. of soy sauce, 1 tsp. of red chili oil, 1 tsp. of sesame oil and 1/2 tsp.

of ground ginger.

After the other veggies soften a little (about 4 to 5 minutes) add the mushrooms and bean sprouts.

Cook for another 4 to 5 minutes. Sprinkle with green onions and serve. Eat so much that you are too

full for starch or dessert.

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Optional Snack Leftovers from breakfast or 1 to 2 cups of low-fat plain Greek yogurt mixed with ¾ cup strawberries.

Dinner Baked Salmon with Lemon Caper Butter

2 (5 oz.) salmon fillets kosher salt and pepper 4 lemon slices

Non-stick spray Lemon Caper Butter (recipe follows)

Preheat oven to 450 degrees. Line a baking sheet with foil and spray with non-stick spray.

Place salmon fillets on the prepared baking sheet. Sprinkle fillets with kosher salt and fresh cracked

pepper. Place 2 lemon slices on top of each fillet. Bake for 10 minutes. Remove and tent with aluminum

foil for 10 more minutes. Fish will continue to cook during this time. It will flake easily when done.

Remove lemon slices and discard. Gently slide a turner or serving spatula between the skin and the

flesh of the fillet to remove the skin, it should separate very easily.

Transfer fillet to a serving platter and spoon lemon caper butter over the top. Serve with so many

non-starchy vegetables that you are too full for starch or dessert.

Lemon Caper Butter

2 tbsp. unsalted butter


2 tbsp. capers drained and rinsed

½ tsp. lemon zest

Juice of ½ of a lemon

Kosher salt and fresh cracked pepper

In a small sauce pan, melt butter over medium heat. Once butter has melted add garlic, capers, lemon

zest and lemon juice. Cook for 2 minutes. Season to taste with salt and pepper.

7 DAYS OF SANEity


SATURDAY Breakfast

Raspberry Smoothie




3 dashes cinnamon


½ cup frozen raspberries

2 cups boiling water


Then add cinnamon, milled flax, and pour boiling water over top of all ingredients to thaw the frozen

fruit and vegetables. Blend on high for two minutes and enjoy.

Optional Snack A protein bar with at least 25 grams of protein and less than 10 grams of sugar

Lunch Taco Salad with Spicy Avocado Dressing

Dressing

1 large avocado, pitted, skin removed

2 tbsp. minced red onion

2 tbsp. white wine vinegar

½ cup low-fat plain Greek yogurt

Juice of ½ lime

¼ tsp. ground cumin

1 jalapeno, chopped

¼ tsp. garlic powder

Salad

1 pound ground turkey

¼ tsp. chili powder

¼ tsp. ground cumin

¼ tsp. garlic powder

4 hearts of romaine washed and chopped

2 tomatoes, seeded and diced

2 green onions, chopped

Combine dressing ingredients in a blender or food processor. Process until smooth. Cover and chill

for 30 minutes to 1 hour. In a skillet brown ground turkey. Strain. Season with chili powder, cumin,

garlic powder and salt to taste. Depending on how much dressing you like spoon about 1/3 to 1/2 of

the dressing in the bottom of a large salad bowl. Add romaine, meat, and tomatoes. Toss to coat. Top

with green onions. Eat so much that you are too full for starch or dessert.

7 DAYS OF SANEity


Optional Snack Remainder of Raspberry Smoothie

Dinner Baked Chicken with Mushrooms

1 tsp. kosher salt

½ tsp. fresh cracked pepper


6 chicken breasts

2 cups quartered crimini mushrooms

Olive oil

1 cup chicken broth

4 whole cloves garlic, peeled

1 tbs. fresh thyme leaves

Preheat oven to 350 degrees. In a bowl mix together salt, pepper and garlic powder. Season both sides of

the chicken with the salt mixture.

In a large cast iron skillet or other heavy bottom, oven proof skillet, use enough olive oil to lightly cover the

bottom of the pan and heat over medium heat. Once oil is hot, brown chicken pieces. About 4 minutes per

side. Transfer chicken to a plate. Reserve 1 tbs. of pan drippings.

Add mushrooms to the reserved pan drippings. Cook for 2 minutes. Return browned chicken to pan. Pour

chicken broth over the top. Place garlic cloves around chicken. Sprinkle with thyme.

Place skillet in the oven and cook for 25-30 minutes or until chicken is cooked through and skin is

browned. While the chicken is cooking spoon pan juices over the top every 10 minutes.

Transfer cooked chicken to platter and cover to keep warm. Place skillet on the top and bring sauce to boil.

Allow to cook for 5 minutes or until reduced by 1/3.

Spoon mushrooms, garlic cloves and reduced pan juices over the top. Serve with so many non-starchy

vegetables that you are too full for starch or dessert.

7 DAYS OF SANEity


SUNDAY Breakfast

1 to 2 whole eggs and 4 to 8 egg white omelet filled with 1 cup of chopped ham and 3 to 4 cups of your


Optional Snack

1 to 2 servings of turkey or beef jerky

1 to 3 cups raw sugar snap peas or celery

Lunch Grilled Steak Salad with Dijon Vinaigrette

¾ pound flat iron steak

1 medium onion, sliced

2 tbsp. olive oil

¼ cup flax seed oil

2 tablespoons red wine vinegar

1 tbs. Dijon mustard


2 tsp. Worcestershire sauce

Kosher salt and pepper

2.5 ounces baby romaine leaves

2.5 ounces baby spinach leaves

1 cup thinly sliced crimini mushrooms

Preheat your grill to medium heat. Season both sides of the steak with salt and pepper. Heat olive oil

in a skillet over medium heat for 2 minutes. Add onions. Cook, stirring occasionally, until onions

have caramelized. About 20 minutes. Remove from heat.

After you start the onions, begin cooking your steak. For medium rare, cook for 10 minutes. Transfer

to a plate and cover with foil, allow to rest for 10 minutes, the steak will continue to cook during this

time. If you would like it more well done cook 15 or 20 minutes before resting.

Whisk together flax seed oil, vinegar, mustard, garlic powder, Worcestershire sauce, 1/4 tsp. kosher

salt and 1/4 tsp. pepper together in a bowl. Set aside. Place romaine lettuce, spinach and sliced

mushrooms in a salad bowl. After steak has rested, slice thinly against the grain. Place sliced steak on

top of lettuce. Top with caramelized onions. Drizzle with dressing and toss to coat. Serve. Eat so much

that you are too full for starch or dessert.

7 DAYS OF SANEity


Optional Snack Leftovers from breakfast or ½ cup soy nuts and 8 to 16 baby carrots

Dinner Ginger Shrimp and Broccoli Stir-Fry

1 tbs. olive oil

4 cups fresh broccoli florets


¼ cup water or chicken broth

1 pound medium peeled shrimp

2 tsp. fresh minced ginger

1 tbs. soy sauce

1 tsp. sesame oil

1 tsp. hot oil (optional)

Heat olive oil in a large skillet. Stir in broccoli florets and garlic. Pour water or chicken broth over the

top. Cover and cook for 15 minutes or until the broccoli is slightly tender. Stir in remaining

ingredients and cook just until the shrimp are cooked through. About 5 minutes. Eat so much that

you are too full for starch or dessert.

Frequently Asked Question: How does alcohol fit into a SANE lifestyle?

Answer: Calories provided by the vast majority of alcoholic beverages are inSANE. That doesn’t mean we must avoid all alcoholic beverages. It means that given our goal of minimizing inSANE calories, the best alcoholic beverages are those with the least calories. For example, choose wine instead of beer, clear liquor versus brown liquor, completely avoid sugar saturated mixes…e.g. fruit juice or soda.

7 DAYS OF SANEity


CONCLUSION If two billion people can be selective about what they eat, so can you. Take the dietary restrictions of

the Islamic, Hindu, and Jewish religions, add diabetics and vegetarians, assume a third of these

people skip the restrictions, and we end up with about two billion people worldwide who eat in a

way that is much tougher than eating more—smarter. We have all done more difficult and less

beneficial things than eating more—smarter. Now, armed with the right information, you have the

ability to burn body fat and boost your health forever.

To continue the successes of your seven days of SANEity, read The Smarter Science of Slim Workbook.

This workbook will enable you to:

Quickly overcome subconscious roadblocks which could derail your fat-loss efforts

regardless of how much science you know.

Complete a simple five-week program which will lower your set-point weight, boost your

health, and set you up for a lifetime of being slim, toned, pain-free, energized, and healthy.

The science is simple. The lifestyle is easy. The results are amazing.

The Smarter Science of Slim Cycle

Eat More—Smarter

More Nutrition. More Satisfaction. Less Overeating.

Less Clog.

More Need To Burn Body Fat

Exercise Less— Smarter

More Clog-Clearing Hormones. More

Time For More Important Things.

More Ability To Burn Body Fat

More Body Fat Burned

7 DAYS OF SANEity


VIST THESMARTER

SCIENCEOFSLIM.COM

FOR MORE FREE

QUICK START

GUIDES BY

JONATHAN BAILOR



7 DAYS OF SANEity


Documents

The 7 Day Smarter Science of Slim Quick Start Lifestyle Guide