07-16-25 to 8-16-25

Upon Arising:

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 24 oz. of Evian water or Mountain Valley Spring Water. While you are at home you can consume your filtered water but once at school please try to only drink Evian or Mountain Valley, if you do not have access to these brands of water please let me know and we will figure out the next best option. The water should be hotter than luke warm but not boiling, please make sure to sip/drink all of the water before any solid foods or coffee are consumed.

After drinking all of your water; wait 15-30 minutes and then consume your espresso shots iced coffee. You will not be having your coffee with any food, you will drink the coffee first by itself and then you will consume your food minutes later. For this meal plan, you can use the cookie dough chobani creamer, but I want you to measure it not eyeball it. 1-2 Tablespoons for your espresso is fine.

Meal 1 Breakfast (8:00-9:00am)

For this meal you will be combining a protein, starch, and fat together to eat for breakfast. You will not be eating fruit or anything sweet with your animal protein, starch, or fat because it is not proper food combining. Below are the measuring/portion sizes that I want for each group when you are eating this meal:

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

Starch: 1 slice of bread, 1 whole wrap, or 1 whole bagel

Fat: If consuming an avocado then please eat only 1/2

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

Proteins/Fat

1. Turkey Bacon
2. Turkey Sausage
3. Smoked Salmon
4. Avocado

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

Starches 

1. Toast (sourdough, or french bread)
2. Gluten-free wraps (as long as they are soy, egg and dairy free you can consume them)
3. Bagels (should be plain and contain no soy, egg, gluten or dairy in the ingredients)
4. If you find local Sourdough and French bread, bagels and gluten-free wraps locally, please make sure that they contain minimal ingredients.

Snack (before lunch) (11-11:30am)

1-2 Cups of fruit OR 1 banana

*For this snack you will be eating fruit. We are trying to limit the amount of sugar you are consuming but I also recognize after reviewing your meal log that you do have a craving for sweets, so we are going to start off by you getting your sugar from natural sources (i.e. fruit). You will have this snack before you have your lunch. Please make sure to eat only one type of fruit at a time in this meal. This is called a mono-meal. You will choose one type of fruit to eat from the list below, try to rotate to a different fruit everyday so you are getting a variety. Also, please make sure that the fruit is organic or locally sourced if possible. Below are the fruits to choose from:

1. Strawberries
2. Papaya (Ripe)
3. Grapefruit
4. Banana
5. Apples (Please peel the skin of your apples before you eat them and these must be organic)
6. Melons (Watermelon, Honeydew, Cataloupe, etc. (Only one type of melon should be eaten for the fruit meal. If you tend to swell anywhere on your body it is not recommended to eat melons because they can cause cellulitis).
7. Plums
8. Raspberries
9. Blackberries
10. Blueberries
11. Tangerine
12. Grapes (Preferably Green Only)
13. Fruits not allowed based on your food sensitivity test: Pineapple, Cherries, Cranberries

Meal 2 Lunch (1:00pm-2:00pm) AND Meal 3 Dinner (7:00pm-8:00pm)

For lunch and dinner you will be eating a protein, starch (Carbohydrate), vegetable, and fat. This is considered to be a balanced and complete meal.

Below are the measuring/portion sizes that I want for each group when you are eating this meal:

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

Starch: 1/2-1 cup cooked

Vegetable: 1/2-1 cup cooked

Fat: 1/2 Tablespoon to 1 Tablespoon (Depending on the fat used in these meals)

Below are the options for your proteins, choose one in this category for your lunch and a different one for your dinner:

Proteins

1. Salmon
2. Mahi Mahi
3. Tuna
4. Rainbow Trout
5. Herring
6. Orange Roughy
7. Deer Meat
8. Turkey Bacon
9. Turkey Sausage
10. Ground Bison
11. Ground Beef
12. Smoked Turkey Breast
13. Chicken
14. Turkey Burger

Below are the options for your starches, choose one for lunch and a different one for dinner:

Starches (also known as Carbohydrates) 

1. Purple Sweet Potato
2. Gluten-free Wraps
3. Japanese Sweet Potato
4. Couscous
5. Basmati White Rice
6. Sweet Potato
7. Butternut Squash
8. Bread for Sandwiches (Sourdough, French, or Gluten-free Wheat)
9. Pasta (Barilla is the best in the navy blue box)
10. Quinoa

Below are the options for your vegetables, choose one for lunch and a different one for dinner:

Vegetables

1. Broccoli
2. Celery
3. Asparagus (Steamed)
4. 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)
5. Brussel Sprouts (Steamed, boiled, or Roasted but not burned)
6. Swiss Chard (Sauteed or Steamed)
7. Green Beans (Steamed or sauteed)
8. Turnips (Boiled or steamed)
9. Carrots (Steamed)
10. Collard Greens (Boiled, Steamed, or Sauteed)
11. Mustard Greens (Boiled, Steamed, or Sauteed)
12. Zucchini (Steamed or Sauteed)
13. Spaghetti Squash
14. Cauliflower
15. If having salad, please make sure that you are not eating raw spinach or kale and that leafy greens are organic and/or local and are rinsed thoroughly.

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

Fats (optional to eat for your lunch and dinner)

1. Canola oil (canola oil is good 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 consume raw 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 1/2 tablespoon per meal).
2. Avocadoes (no more than 1/2 of Avocado per meal)
3. Avocado Oil (1/2 tablespoon per meal)
4. 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 1/2 tablespoon per meal).
5. Fatty Fish (Like Salmon, Sardines, Trout, Herring, Tuna, Mackerel) if you are eating a fatty fish as your protein then you do not need any extra fat in this meal.

Snack before dinner (4:00pm-5:00pm)

This is going to be consumed before you eat dinner. I’m going to challenge you a little bit to not eat anything or drink anything except water after your dinner. This snack should make you feel satisfied but not full. Please wait at least an hour after consuming your snack before you eat dinner.

For a snack you could have something sweet or savory. If you decide to have something sweet then you cannot combine something savory with it and vice versa; you’ll have to choose one or the other.

If you decide to have crackers, cookies, chips, etc. please make sure they have no corn, gluten, soy, dairy, wheat, or a ton of ingredients. The snack you choose should be simple, 4-8 ingredients listed at the most, and no more than 1/2-1 cup should be consumed. I prefer you choose another fruit, a small salad, veggies or a homemade sandwich as a snack but if you don’t have time and must have something quick then that’s fine. If you are unsure about brands or ingredients of snacks, please consult me and I will gladly help you 🙂