CUSTOM MEAL PLAN
***Disclaimer*** By purchasing and following this meal plan you agree that it is not intended to diagnose, treat, or cure any disease or illness. Before starting this meal plan or any other nutritional program please consult your doctor, practitioner, dietitian or healthcare provider to determine if this is right for your needs.

Information

  • Will
  • Myers
  • Date: 12/12/2023
  • Age: 13
  • Height: 5'3
  • Starting Weight: 109

Hi Will! I am humbled and excited to work with you! Thank you for trusting me with your nutritional goals!  There are a few things I will ask of you:

  1. Please do not distribute your meal plan. If someone is interested in a meal plan, please have them contact me.
  2. Times next to your meals will be estimates, if you cannot follow the times exactly then that is okay just make sure to get as close as possible.
  3. I’ve decided to give you different options for your meals; this will help you mix and match your foods so you don’t get bored eating the same thing.
  4. You will not be eating and drinking at the same time. This is unhealthy for digestion and makes it harder for your own enzymes to break down the food properly. Please make sure to drink liquids 30 minutes before you eat or 45 minutes after you eat your meal.
  5. In this plan you will find specific brands of foods to buy. For example, not all salts, sauces, syrups, sweetners, mustards, etc. are made the same so brand and quality are important when shopping for your food.
  6. Organic and locally sourced is recommended for all fruits and vegetables. If you cannot buy organic and have to buy conventional that is understandable, please just make sure to wash and soak your produce properly. There are certain fruits and vegetables that should be organic no matter what please go to this link to view the 2023 fruits and vegetables list of the “Clean 15” and “Dirty Dozen” …
  7. For Animal Protein It’s Recommended to follow these standards:
          • Free Ranged
          • Organic
          • Grass Fed
          • Grass Finish
          • Nitrate Free
          • Nitrite Free
          • Hormone Free
          • Free of Steroids
          • Vegetarian Diet
          • Not Corn Fed
          • Antibiotic Free Please look at the labels when shopping for your animal protein.
      • It’s Not Recommended to consume the following animal proteins:
            • Pork & Exotic Meats = Ostrich, Alligator, Frogs, etc.

         

        8. Pollution in our oceans, lakes, rivers, and streams are becoming prevalent and as a result heavy metals are contained in certain fish. I recommend consuming wild caught fish, It’s Not Recommended to consume farmed fish or bottom feeders and they should be avoided.

        Bottom feeders include:

        • Squid/Octopus

        • Crab

        • Shrimp

        • Lobster

        • Mussels

        • Clams

        • Shark

        • Crawfish

        • Eel

        • Tilapia

        • Catfish

        • Swai

        • Flatfish

        • Swordfish

        ***Consuming Raw or undercook Seafood is not recommended due to the increased risk of parasites, worms, and possible food poisoning.

        9. Consuming dairy Is Not Recommended and will not be in your meal plan.

        10. Your meal plan will not include fried foods, processed foods, canned foods or frozen foods (except for frozen sweet peas that is an exception). If you cannot afford to buy all of your produce fresh, please buy your produce frozen. Canned goods are not recommended.

        11. There are only two brands of bottled/glass water that I recommend drinking and they are listed in this order:

        1. Evian Water
        2. Mountain Valley Spring Water

        The water we drink should match as closely to our blood pH as possible (7.29-7.4) and these two brands of water are within those ranges.

        12. Do not hesitate to ask me questions, there is no such thing as a “stupid question” my goal is to help and educate you on how to make healthy nutritional lifestyle changes beyond this meal plan.

        13. Below is your meal plan 🙂

 

MEAL PLAN
12-14-23 to 1-14-24

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 luke warm but not boiling, please make sure to sip/drink all of the water before any solid foods are eaten.

 

Meal 1 Breakfast (6:45-7:10am)

For this meal you will be combining a protein and starch together to eat for breakfast (you can also add a vegetable to this meal if you want). You will not be eating fruit or anything sweet with your animal protein, starch, or vegetable 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: 1/2 cup cooked

Vegetable: 1/2 cup cooked

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

Proteins

  1. Free Ranged and Cage free Eggs
  2. Turkey Bacon
  3. Turkey Sausage
  4. Avocado
  5. Smoked Salmon

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

Starches 

  1. Toast (sourdough, french, gluten-free wheat)
  2. Gluten-free wraps
  3. Bagels
  4. Couscous
  5. Sweet Potato
  6. Japanese Sweet Potato

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

Vegetables

  1. Broccoli
  2. Beets (Boiled or steamed)
  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

Snack (before lunch) (10-10:30am)

1-2 Cups of fruit OR 1 banana

*For this snack you will be eating 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. Below are the fruits to choose from:

  1. Pineapple (Ripe)
  2. Papaya (Ripe)
  3. Grapefruit
  4. Banana
  5. Apples (Please peel the skin of your apples before you eat them)
  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

Meal 2 Lunch (12:30pm) AND Meal 3 Dinner (6:45-7pm)

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. I know this meal may be hard to follow when eating your school lunch, but try to do the best you can.

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 cup cooked

Vegetable: 1/2 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 for this meal:

Proteins

  1. Salmon
  2. Mahi Mahi
  3. Tuna
  4. Rainbow Trout
  5. Herring
  6. Orange Roughy
  7. Free Ranged and Cage free Eggs
  8. Turkey Bacon
  9. Turkey Sausage
  10. Ground Bison
  11. Ground Beef
  12. Turkey Breast
  13. Chicken

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

Starches 

  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)
  10. Quinoa
  11. Quesadilla

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

Vegetables

  1. Broccoli
  2. Beets (Boiled or steamed)
  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

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 a tablespoon per meal)
  3. Olives (no more than a tablespoon per meal) These should not be consumed everyday, only a couple of days a week.
  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 practice or after dinner

This is going to be considered a small snack nothing too big. You could have your protein bar. This is something that should make you feel satisfied but not full. Please wait at least an hour and a half before going to bed after eating your last meal.

Information

  • Will
  • Myers
  • Date: 12/12/2023
  • Age: 13
  • Height: 5'3
  • Starting Weight: 109

Notes

Special Notes/Reminders:

  1. During this meal plan you will not be frying any foods or eating any processed foods or sugar.
  2. Do not drink with your meals. Drink water either 30 minutes before meals or 45 minutes after meals. Drinking fluids while eating is taxing on the digestive system and this habit takes away your body’s natural enzymes that are used to break down your food while chewing, preventing or slowing down the digestion process.
  3. It is recommended to not use the microwave for cooking or re-heating your meals. Microwaves radiate your food; naturally denaturing the enzymes and amino acids that are in the food. Also, never stand in front of or near a microwave when it is on due to radiation coming from the microwave.
  4. It is important to use glass containers for storing food or for drinking liquids. A good quality BPA free container can also be used if it is truly BPA free, but glass is best.
  5. Animal proteins should be cooked thoroughly.
  6. Please refrain from eating sugary or oily sauces, dips, and dressings
  7. Seasoning your foods with fresh or dried herbs is fine (cilantro, oregano, thyme, rosemary, etc.). Black pepper and cayenne pepper are fine as well.
  8. Please cook with salt only, do not sprinkle salt on your food after it’s been cooked. I recommend Morton’s Iodized Salt to cook with because it contains iodine which is what the body needs to maintain a healthy thyroid. Only use it when cooking food do not sprinkle the iodized salt on your food after it’s been cooked.
  9. Below are images of brands that I recommend to use