2-1-24 to 3-1-24

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 16-24 oz. of Evian water or Mountain Valley Spring Water. The water should be hotter than lukewarm but not boiling, please make sure to sip/drink all of the water before any solid foods are eaten. Please try to drink this water before you go to the gym to train. 

*I know you work out early in the mornings 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.

*For this meal plan you will be praticing simple eating for the next four weeks. You have ALOT of allergies so this meal plan may seem plain but because you will be able to mix and match your proteins, veggies, and starches, you shouldn’t get bored. If for some reason you are experiencing low energy and fatigue, please communicate with me and we will incorporate more carbs for that day.

After the gym:

Protein Shake (6:45-7:00am)

After the gym: Protein shake (Follow measurements for 1 serving; 1 serving should have 22g of protein) I would like you to try the protein powder brand called Ora Organic. Please choose any flavor you want (chocolate, vanilla, vanilla chai, or unflavored) and drink one scoop with 16-24 ounces of filtered water (Evian or mountain valley) in a shaker bottle or blend mixture and water in a high speed blender. You will have this shake after your workout. 

Here is the link to purchase this protein powder: Ora Organic Vegan Protein Powder 

Hot Cereal (9:00-9:30am) 

There are only two brands of hot cereal that I want you to have, one is called Farina, and the other is called Ancient Harvest Quinoa Flakes, you will follow the instructions for 1 serving of the hot cereal. Please use water as the base, and then if you want to mix in a plant based milk you can, I would like you to purchase the plant based milk named Malk; please buy this brand ONLY if your fiancé doesn’t make you homemade almond milk. You may sweeten your hot cereal with light agave nectar, I will provide the brand to buy in your meal plan. Please do not use white sugar, brown sugar, maple syrup, honey, or any other kinds of sweeteners for your hot cereal.

You will be able to purchase Farina at Publix, Ancient Harvest Quinoa Flakes can be also purchased at Publix or at Whole Foods. I will also provide links to purchase both of them on Amazon as well.

Here is the link for Farina.

Here is the link for Ancient Harvest Quinoa Flakes. 

Here is the link for Malk.

Lunch (11:30am-12:00pm)

For lunch, you will be having a protein, a 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. We are going to start small at first, if you find that you are not having enough food in your lunch and dinner meals, please let me know and I will adjust it.  

Protein: Should be the size of the palm of your hand or 4-6 oz. in this meal.

Carb/Starches: ½ cup-1 cup cooked (You will be using the double burner method to cook your carbs/starches)

Vegetable: 1-1 1/2 cups 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:

*** Fish can be steamed, smoked, baked, or cooked in the crock pot for 12 hours total (1 hour on high heat and 11 hours on low heat)

***Red Meat (Grass fed ground beef or bison only) or Poultry (Chicken or Duck) can be cooked on the stove top, baked, grilled (grilling is allowed only if you are making burgers) or cooked in the crock pot for 12 hours total (1 hour on high heat and 11 hours on low heat)

Proteins

Salmon

Grouper

Mahi Mahi

Pacific Sardines

Black Cod/Sablefish

Rainbow Trout

Halibut

Herring

Pollock

Snapper

Artic Char

Grass Fed Ground Beef

Grass Fed Bison/Buffalo

Grass Fed Duck

Grass Fed Lamb

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

Starches

Purple Sweet Potato

White Yam

Japanese Sweet Potato

Couscous

Basmati White Rice

Sweet Potato

Quinoa (Does not need double burner method, just follow instructions on the box)

Barilla Angel Hair Pasta (In Navy Blue Box)

 ***You will be cooking starches 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, 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)

Beets (Boiled w/o lid or steamed)

Asparagus (Steamed or sauteed)

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)

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

Swiss Chard (Sauteed or steamed)

Green Beans (Steamed or sauteed)

Turnips (Boiled w/o lid or steamed)

Carrots (Steamed or sauteed)

Collard Greens (Boiled w/o lid, steamed, or sauteed)

Mustard Greens (Boiled w/o lid, steamed, or sauteed)

Zucchini (Steamed or sauteed)

Cauliflower (Steamed, boiled w/o lid, or sauteed)

Butternut Squash

Spaghetti Squash 

Acorn Squash

NO TOMATOES!!!!

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 2 tablespoons)

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 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).

Fatty Fish (Like Salmon, Sardines, Trout, Herring, etc.)

sBowl of Fruit (3-3:30pm)

*Please make sure to eat only one type of fruit at a time during 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. Below are the fruits to choose from:

Apples = Keep in mind that they are on the dirty dozen list, so please make sure to wash them thoroughly.  They also must be peeled, and baked, they cannot be eaten raw. If you choose to have a baked apple, please bake the apple until it is soft.

Apricots

Bananas = Take one or two bananas, peel them and then slice them up and place in a bowl to eat or you can peel and eat 1-2 bananas. Bananas are high in fruit sugar, but because you are an endurance athlete, you can afford to have sugar from a natural (fruit) source. 

Blueberries = They are on the dirty dozen list, so please make sure to wash them thoroughly.

Blackberries

Cherries = They are on the dirty dozen list, so please make sure to wash them thoroughly.

Figs

Grapes = They are on the dirty dozen list, so please make sure to wash them thoroughly.

Grapefruit

Melons (Watermelon or Honeydew). 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.

Papaya = Make sure that the papaya is ripe before its consumed.

Pineapples = Please make sure pineapples is ripe but not to the point where it smells fermented. 

Plums

Raspberries

Strawberries = They are on the dirty dozen list, so please make sure to wash them thoroughly.

Tangelo

Tangerine

 *I know you like pomegranates, but at this time I would like for you to not consume them.

 Dinner (6:30-6:45pm)

For dinner, you will be following the same format as Lunch. Please make sure to switch up your options for protein, starch (carb), vegetable, and fat for this meal. Remember simple eating is what we want here, I want to clean up your foundation with your digestive health. 

*On the weekends you have the option to dine out for 1 meal only on Saturday or Sunday. Please make sure that if you eat at a restaurtant or order take out that you consume this meal during the lunch timeframe (preferred) or the dinner timeframe. Please refrain from eating fast food; restaurants, or healthy grab and go spots are preferred. When dining out please only order foods that are approved to eat on this meal plan. 

1.   

Snack (8:30-9:00pm)

Please only eat this snack if you are hungry, this is important, if you are not hungry then do not eat. This snack is not necessary to have, and it is preferred to fast for the rest of the evening if you are not hungry.

This snack will be your choice of a protein shake (1 Scoop of Ora Organic Vegan Protein) or a couple of protein pancakes (using the Ora Organic protein powder).

Here is the recipe for protein pancakes:

Ingredients

• 2 cups almond milk (homemade almond milk or Malk)
• 2-4 tbsp canola oil (please make sure canola oil or spray has no propellants or soy in the ingredients)
• 2 cups almond flour (Make sure it’s a clean brand, Bob’s red mill is great)
• Ora Organics Protein Powder (1 Scoop)
• 2 tbsp light agave nectar (you can also use stevia but make sure it’s a good quality)
• 2 tbsp baking powder
• 1 tsp salt (Iodized salt or Himalayan salt NO SEA SALT)

Directions

1. Mix the wet ingredients together in one bowl, and the dry ingredients together in a separate bowl.
2. Next, combine the dry and wet ingredients and stir well until fully mixed.
3. The batter should resemble regular pancake batter–slightly runny, yet thick enough to be poured into a small circle.
4. Heat your skillet on medium-hot heat and grease with a small amount of melted canola oil or spray.
5. Pour small circles of batter into the heated, greased pan (roughly 4 inches wide).
6. When you start to see little bubbles forming on top of the pancakes, that’s when you know it’s time to flip them.
7. Cook for another 2-3 minutes on the opposite side, until golden brown.