1-1-25 to 2-1-25

Upon Arising: (7:30-7:45 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 or drink at room temperature 24-32 oz. of Evian water or Mountain Valley Spring Water. If you warm up the water, it 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 have a busy schedule between work and spending time with your daughter and sons throughout the week and as a result it may be difficult to adhere to the times for your meals. The times listed on the meal plan are estimates, eat as closely to these times as possible. 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 to eat consistently and 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 (9:00-9:15am)

You will be eating this snack on your way to work or as soon as you get to work. Please choose two options from the three categories. Do not choose two options from the same category. If you are really hungry then you can choose an option for all three categories.

Bar options:

Honey Stinger Waffles (any flavor is fine)

Kind Bar (any flavor is fine)

Lara Bar (any flavor is fine)

Luna Bar (any flavor is fine)

Carb/Starch options:

-1 Bagel

-1 Muffin (blueberry, banana nut, poppyseed, etc.)

-1 English Muffin

**(you may use jam but use no more than 1 tablespoon)

Fruit options:

-1 Medium Banana

-Medium Organic Apple (red or green is fine but washed thoroughly and skin peeled)

-Medim size Grapefruit

-Pineapple (1 cup)

-Grapes (red or green is fine 1 cup)

-Blueberries (1 cup)

-Blackberries (1 cup)

-Strawberries (1 cup)

-Raspberries (1 cup)

-Cherries (1 cup)

Protein Shake (11:00-11:30am) 

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. If you have a protein powder that you like and also digest well, then please feel free to use it when having your shake. 

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 a thicker consistency.

Here is the link for Sun Warrior Protein Powder.  

Here is the link for Ka’ Chava Protein Powder. 

Meal #1 (1:30-2:00pm)

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 4-6 oz. in this meal.

Carb/Starches: ½ cup cooked

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 

Sweet Potato

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

Quinoa

Butternut Squash

Couscous

Barilla Pasta

Potato

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)

Carrots (Steamed or sauteed)

Zucchini (Steamed or sauteed)

Broccolini

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).

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).

Caffeinated Beverage (3:00-4:00pm)

Please choose a caffeinated beverage of your choice to drink. 

Meal #2 (6:00-7:00pm)

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 4-6 oz. in this meal.

Carb/Starches: ½ cup cooked

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

Rock Fish

Cod

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

Starches

Purple Sweet Potato 

Japanese Sweet Potato

Sweet Potato

Potato

Quinoa

Butternut Squash

Spaghetti Squash

Basmati White Rice

Couscous

Barilla Pasta

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 

Broccoli

Broccolini

Green Beans

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 have a light snack. Please refrain from having fried food, dairy products, fast food, or sugary foods. You can eat whatever snack you want as long as it is within the guidelines. 

* I understand that there will be times where you will be eating at restaurants during the week. If you do eat at restaurants, please try to follow the guidelines for meals 1 and 2 as closely as possible. Healthy grab and go spots are preferred. If you fall off 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.