***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.

Hi Brenda! 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 30 minutes after you eat your meal.
  5. In this plan you will find specific brands of foods to buy. For example, not all salts, agaves, 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” ….

    Dirty Dozen:
    Clean Fifteen:

  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
    • Eggs or Egg Whites
    • Steak very taxing on the digestive system it takes about 80% of the digestive system to break down steak, this is taking into consideration that you have enzymes to break down the steak BUT
      (Ground Bison or Ground Beef are exceptions as long as they are grass fed and grass finished)
    • 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:
    • Evian Water OR
    • 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 🙂


9-22-23 to 10-31-23
Upon Arising:

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.


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.

*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.

Morning Drink Options:

Celery Juice: You do not have to drink this everyday. If you can stomach it and tolerate the taste, I would like for you to drink this every other day at least three times a week. Please make sure to drink in between 8-16 oz. of celery juice on an empty stomach in the morning. I will make a sample for you to try to see if you like it 🙂

Turmeric and Ginger Tea (Homemade): I would like for you to drink at least two cups of this tea a day, one cup in the morning and one cup in the afternoon at least an hour before dinner or one hour after dinner.

Below are the instructions on how to make the Turmeric and Ginger Tea:

  1. Peel your fresh ginger and fresh turmeric with a peeler (I recommend 3-4 large pieces of ginger and 3-4 large pieces of turmeric).
  2. Slice your ginger and turmeric into thin pieces so they are the size of coins.
  3. In a medium or large pot put in the ginger, turmeric, and fill the pot a little over half-way with distilled water.
  4. Add a dash of iodized salt into the pot (this will provide minerals for the tea).
  5. Bring the pot to a boil (without the lid) and allow the ginger and turmeric to boil for at least 30 minutes or until the water is a bright orange.
  6. If some of the water evaporates that’s okay just pour some more into the pot.
  7. Once the water is a bright orange turn the heat off from under the pot and pour the liquid into a bowl with a spout and with a strainer over the bowl so it will catch the pieces of turmeric and ginger.
  8. Once the liquid has cooled, pour the liquid from the bowl into a pitcher or large jar.
  9. Store in the refrigerator. This turmeric and ginger tea will last for 5-7 days.

*You can place the pieces of ginger and turmeric into a container and store in the refrigerator for 2-3 days. This will allow you to make a second batch of the tea before discarding the ginger and turmeric pieces.

1-2 Cups of fruit OR 1 banana

*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 (Have to be baked to be eaten, not recommended to eat raw and the skin must be peeled)
  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

For this meal 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:

  1. Protein: Should be the size of the palm of your hand or 4 oz. in this meal.
  2. Starch: 1/3 cup cooked
  3. Vegetable: 1/3 cup cooked
  4. 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:

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


  1. Salmon
  2. Mahi Mahi
  3. Mackerel (Not King Mackerel which is high in Mercury)
  4. Pacific Sardines
  5. Black Cod/Sablefish
  6. Tuna
  7. Rainbow Trout
  8. Herring
  9. Pollock
  10. Artic Char

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


  1. Purple Sweet Potato
  2. White Yam
  3. Japanese Sweet Potato
  4. Couscous
  5. Basmati White Rice
  6. Sweet Potato

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 lesson the amount of starch that sludges and solidfies in your blood, making your blood dirty with recombants and also creating poor circulation throughout the body.

Below are the instructions for the double burner method:

  1. 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).
  2. Next, you will need two pots, one on each burner.
  3. 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.
  4. 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.
  5. Transfer the washed rice into one of the pots containing water and iodized salt.
  6. 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.
  7. 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.
  8. 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.
  9. Next, add the 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.
  10. Cooking starchy foods this way ensures that your system does not absorb all the starch to raise your blood glucose level.
  11. 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:


  1. Broccoli (I know you said that broccoli does not digest well for you but I’m hoping that when I show you this new way to prepare it that the result will be different and if it’s not then that’s okay we will take it off the list 🙂
  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:


  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.

This is going to be considered a small meal nothing too big. You could have some more fruit (1/2 cup from the list above choose only one), or a small salad (1 cup) with Romaine lettuce (Please make sure to wash Romaine Lettuce thoroughly), or you could even have a small handful of hazelnuts (1/4 cup). Drinking your tea during this time is another option as well. This is something that should make you feel satisfied but not full because you will still have one more meal to consume.


Brenda Morrison

Brenda Morrison

Date: 09/21/2023
Age: 52
Height: 5'1
Starting Weight: 146


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 30 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 (agave, salt, and water)

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