10-21-24 to 11-21-24

Upon Arising: (5:15 a.m.)

1. Make sure to brush your teeth FIRST before drinking any liquids. This may sound silly, but the mouth is breeding with bacteria, toxins, and acids from being in a sleep state overnight and you don’t want to swallow the bacteria, toxins, or acids back down into your gut because that will affect your gut flora and good bacteria.

 Next:

After brushing your teeth, please warm up 20 oz. of Evian water or Mountain Valley Spring Water. The water should be hotter than lukewarm but not boiling (the temperature should resemble making water for tea); please make sure to sip/drink all of the water before any solid foods are eaten. Please try to drink this water before you eat your first meal and start your day. 

*I know you work out 4x’s a week (Tuesday – Friday) around 8:30am in the morning so the times for your meals will be estimates as long as you can eat as closely to these times as possible that’s what matters. If you can’t get close to the times shown on the meal plan, please make sure to space your meals out similar to the meal plan times provided.

*For this meal plan you will be practicing simple eating for the next four weeks. The goal is to get you eating consistently and enough to sustain you throughout the day, especially when you’re working long hours. If for some reason you are experiencing low energy and fatigue while following the meal plan, please communicate with me and I will incorporate more snack or meal options for the day.

Light Snack (7:30-8:00am)

This meal is going to be very light. I don’t want you to eat heavily in the mornings, but as the day progresses, your meals will have more substance. Since you are not doing much cardio at the moment, you can eat light to start your day. You will also eat this on Tuesday-Friday before you go to the gym.

6 oz. Goat’s Milk Yogurt

2 Tsp. of Maca Team Organic Premium Raw Tri-Color Maca Powder (Mixed in with Goat’s Milk Yogurt)

1 Tsp. of Light Agave Nectar (Mixed in with Maca Powder and Goat’s Milk Yogurt)

***Mix all ingredients in a bowl and eat

Here is the goat’s milk yogurt brand I would like you to try:

1.     Redwood Hill Farm

Protein Shake (9:00-10:00am) 

I would like for you to have this protein shake no matter what, especially after your workout on the four days that you train. You can either continue to use the protein powder that you currently use, or below I have two brands of protein powders that you can try. If you like them, you are more than welcome to use them for your shake. I would like you to follow the directions on the label for whichever brand you choose for your serving size.

1 Scoop of protein powder mixed with water (no milk or plant-based milk)

You can also add ice to the protein shake to make the shake more filling.

Here is the link for Sun Warrior Protein Powder.  

Here is the link for Ka’ Chava Protein Powder. 

Meal #1 (12:00 -1:00pm)

For Meal #1, you will be having protein, starch (carb), a vegetable, and some fat in your meal. Please make sure to have one of each. I will provide measurements/ounces for each food group, so you know what to have. For meal #1 your protein will be land based, meaning no seafood at all in this meal.

Protein: Should be the size of the palm of your hand or 4 oz. in this meal.

Carb/Starches: ½ cup cooked (You will be using the double burner method to cook certain carbs/starches)

Vegetable: 1 cup cooked 

Fat: 1-2 Tablespoons (Depending on the fat used in these meals)

Below are the options for your proteins, choose one for this meal:

Proteins

Free Ranged Chicken (without hormones, nitrates, nitrites, etc.)

Grass Fed Ground Beef

Grass Fed Bison/Buffalo

Grass Fed Lamb

Below are the options for your starches, choose one for this meal:

Starches

Basmati White Rice (cook using the double burner method only)

Sweet Potato

Avocado Wrap (Here is the link to the Avocado Wraps)

Quinoa

 ***For this meal if you decide to eat Sweet Potato or Basmati White Rice, you will be cooking it using the double burner method; this method will take out the starch through high heat and evaporation and will allow your body and organs like the pancreas and liver to break down the starches properly. This process also helps to lessen the amount of starch that sludges and solidifies in your blood, making your blood dirty with recombinants and also creating poor circulation throughout the body.

Below are the instructions for the double burner method:

 Slice a white onion so you have anywhere from 10-20 rings on your cutting board. (If you are cooking potatoes, yams, barilla pasta or couscous you do not need the onion, the onion is for cooking basmati white rice only).

· Next, you will need two pots, one on each burner.

· Add distilled water to both pots and fill them both about halfway and then add 1/4 teaspoon of iodized salt into the water in both pots.

· Wash the basmati rice with cold tap water in a bowl. The water will become whitish and dirty pour the water out through a strainer.

· Transfer the washed rice into one of the pots containing water and iodized salt.

· Turn on the knob for both pots on medium heat. Remember that in one pot there is rice and in the other pot there is only water and iodized salt.

· After 45 minutes to an hour, the basmati rice will start to boil. Let it continue to boil for 3 more minutes so that most of the sugar that rice is releasing will turn the water into a foamy white liquid.

· Turn off the burner with the pot containing the rice; wear mittens and hold the two handles of the pot, lift the pot of rice from the stove and drain the white water from the rice into the sink while cold tap water is running over the rice (I recommend using a strainer just in case, so the rice doesn’t fall in the sink). Place the pot with the rice back on the burner and quickly pour the boiling water from the second pot into the first pot containing the rice.

· Next, add layers of onion to the rice. Cover the pot with a lid, lower the fire/heat a little bit and keep checking your rice until it is soft and done.

· Cooking starchy foods this way ensures that your system does not absorb all the starch to raise your blood glucose level.

· When cooking yams or potatoes, do not add the layers of onion. Just follow the same procedure minus the onion.

Below are the options for your vegetables, choose one for this meal:

Vegetables

Broccoli (Steamed or boiled w/o lid)

Asparagus (Steamed or sauteed)

Brussel Sprouts (Steamed, boiled w/o lid, or roasted but not burned)

Green Beans (Steamed or sauteed)

Below are the options for your fats, choose one for this meal:

Fats

Avocadoes (If you choose to eat avocado in your meal, please have 1 tablespoon…. BUT if you decide to have an avocado wrap as your starch/carb then please do not have avocado as your fat in this meal).

Canola oil (when cooking your meat). Many studies have been done in Canada and Europe that shows that Canola oil is one of the better oils to cook with, please only use this oil when cooking your food, this is not an oil that is meant to be consumed raw, poured on cooked food, or mixed in as a salad dressing. Canola oil does best when cooked in high heat. Also, a little goes a long way and make sure it’s pure canola oil and that it’s not mixed with any other types of oils or propellants. (No more than a ½-1 tablespoon in your skillet when cooking your food).

Olives (no more than two tablespoons per meal) These should not be consumed every day, only a couple of days a week.

Olive Oil (Please make sure this is a pure kind of Olive oil as some brands are not of pure quality. And a little goes a long way. (no more than a ½-1 tablespoon in your skillet when cooking your food).

Snack (3:00-4:00pm)

Your options for a snack are:

1 Cup of Frozen Grapes

Or

2-3 Squares of Ghirardelli Chocolate

Or

1 Cup of Baked Apples

Directions to make baked apples: 

1.     Take an organic apple and wash the skin really good and then peel the skin off.

2.     Next, make sure to de-seed the apple then use a knife or an apple slicer to cut the apples into even pieces.

3.     Lightly (very lightly) toss the sliced apples in canola oil and then spread them evenly on a pan (make sure pan is lightly oiled as well).

4.     You can sprinkle cinnamon on them and a dash of light agave nectar if you like but this is an option.

5.     Bake the apples at 375 degrees for 25-30 minutes or until the apples are tender.  

Meal #2 (6:45-7:45pm)

For Meal #2, you will be having protein, starch (carb), a vegetable, and some fat in your meal. Please make sure to have one of each. I will provide measurements/ounces for each food group, so you know what to have. For meal #2 your protein will be seafood only, meaning no land animals at all in this meal.

Protein: Should be the size of the palm of your hand or 4 oz. in this meal.

Carb/Starches: ½ cup cooked (You will be using the double burner method to cook certain carbs/starches)

Vegetable: 1 cup cooked 

Fat: 1 Tablespoon

Below are the options for your proteins, choose one for this meal:

Proteins

Salmon

Grouper

Mahi Mahi

Halibut

Snapper

Below are the options for your starches, choose one for this meal:

Starches

Purple Sweet Potato (Will need to be cooked using the double burner method)

Japanese Sweet Potato (Will need to be cooked using the double burner method)

Couscous (Will need to be cooked using the double burner method)

Barilla Pasta (Any Type Is Fine…In Navy Blue Box) (Will need to be cooked using the double burner method)

***For burner method instructions, please refer back to the starches/carb section in meal #1

Below are the options for your vegetables, choose one for this meal:

Vegetables

Sweet Peas (Fresh or Frozen, I will make an exception to buy frozen peas if you really want them and you can’t find them fresh as long as they are organic frozen sweet peas)

Carrots (Steamed or sauteed)

Zucchini (Steamed or sauteed)

Butternut Squash

Spaghetti Squash 

Below are the options for your fats, choose one for this meal:

Fats

Avocadoes (If you choose to eat avocado in meal #2, please have 1 tablespoon).

Canola oil (when cooking your seafood). Many studies have been done in Canada and Europe that shows that Canola oil is one of the better oils to cook with, please only use this oil when cooking your food, this is not an oil that is meant to be consumed raw, poured on cooked food, or mixed in as a salad dressing. Canola oil does best when cooked in high heat. Also, a little goes a long way and make sure it’s pure canola oil and that it’s not mixed with any other types of oils or propellants. (No more than a ½-1 tablespoon in your skillet when cooking your food).

Olive Oil (Please make sure this is a pure kind of Olive oil as some brands are not of pure quality. And a little goes a long way. (no more than a ½-1 tablespoon in your skillet when cooking your food).

***After Meal #2 you are done eating for the evening. If you find that you are still hungry after Meal #2 then please let me know and we will adjust.

*On the weekends you have the option to dine out for 1 meal only on Saturday and 1 meal only on Sunday. Please make sure that if you eat at a restaurant or order take out that you consume this meal during the lunch timeframe (preferred) or the dinner timeframe. Please refrain from eating at fast food restaurants. Healthy grab and go spots are preferred. If you fall  on your meal plan do not stress, get back on the plan, take a deep breath and try to enjoy the journey because anything worth having doesn’t come easy, it takes work.