21-Day Fat Loss Challenge DIET PLAN

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "21-Day Fat Loss Challenge DIET PLAN"

Transcription

1 21-Day Fat Loss Challenge DIET PLAN

2 TABLE OF CONTENTS Introduction. 2 Approved Foods List. 3 Stage #1 Detox and Carb Cleanse (Days 1-8).6 Day 1 24-Hour Fast... 8 Day 2 Veggies... 9 Days 3, 4, Days 6, 7, Stage #2 Reintroduce Healthy Simple Carbohydrates (Days 9-13).. 11 Days 9, Days 11, 12, Stage #3 Carbohydrate Cycling (Days 14-21) Days Preventing Rebound Weight Gain & Plateaus. 17 Meal Summary DAY CHALLENGE DIET PLAN 1

3 2 Quick Points: 1. The science and more in depth information is available on the Introduction Manual. 2. There will be no pictures in the rest of this program, so it will be easily printable. There is also a meal summary at the end of this program that you can screenshot on your phone or print off. INTRODUCTION The following will be the instructions and outline for the diet plan itself. In here, you will be learning and understanding the nitty gritty of this plan and how to make it work best for you. The 21 days are broken into 3 stages with different guidance and outlines for each stage. Please read everything and be thorough. While missing a few points here and there will not make or break the results, it is important that you get every little bit of value you can from these guides! 21-DAY CHALLENGE DIET PLAN 2

4 APPROVED FOODS LIST APPROVED PROTEIN: Lean Chicken Breast Lean Beef Whole Eggs Egg Whites Salmon Cod Turkey Tofu Low-Carb Whey Protein Low-Carb Vegan Protein NOTE* Greek Yogurt can be added back into the diet AFTER Day 13. Make sure that it does NOT contain more than 9g of sugar per serving (5-6g is ideal Chobani is one of the best brands). APPROVED VEGETABLES: Broccoli Green Beans Artichoke Cucumbers Cabbage Asparagus Brussels Sprouts Cauliflower Celery Kale Mushrooms Tomatoes Spinach Peppers (including Bell) Onions Garlic Bok Choy Snow Peas Radishes Okra Summer Squash Zucchini Herbs (Parsley, Cilantro, Etc.) Leafy Greens (Spinach, Kale, Etc.) APPROVED CARBS: Sweet Potatoes or Yams Wild Rice Brown Rice Quinoa Chia Seeds Legumes APPROVED FATS: Extra Virgin Olive Oil Unrefined Coconut Oil Olives NO FRUITS (including Avocados) ARE ALLOWED IN THE 21-DAY CHALLENGE. 21-DAY CHALLENGE DIET PLAN 3

5 UNAPPROVED PROTEINS: Fatty Cuts of Meat Meal Replacement Shakes Soy Products Dairy Milk Shrimp UNAPPROVED FOODS LIST NOTE* Greek Yogurt can be added back into the diet after Day 13, but is not approved for the first 2 weeks. Make sure that it does NOT contain more than 9g of sugar per serving (5-6g is ideal Chobani is one of the best brands). UNAPPROVED VEGETABLES: Carrots Butternut Squash Other High-Carb Vegetables All other sources not listed in the Approved Vegetables List UNAPPROVED CARBS: White Potatoes White Rice Couscous Pasta Wheat Products (All) All other sources not listed in the Approved Carbs List UNAPPROVED FATS: All other cooking oils and nuts NO FRUITS (including Avocados) ARE ALLOWED. 21-DAY CHALLENGE DIET PLAN 4

6 OTHER DIET RULES COOKING METHODS: All cooking methods are allowed except deep-frying. No dressings or sauces (unless homemade with approved ingredients) are allowed. Apple Cider Vinegar and Wine Vinegar are allowed, but Balsamic Vinegar is not (due to sugar content). All spices and seasonings are allowed as long as they do not contain sugar. Be mindful of the sodium content though, because sodium can trigger cravings. LIQUIDS: Water You will be drinking a minimum of 100 oz. per day or around 12 cups. In addition to water, these 4 drinks are also approved: Warm Lemon Water Squeeze ½ lemon into your water, and drink 1-2x per day. Matcha Green Tea or Regular Tea Add matcha green tea (or regular green tea) to water for an added metabolism boost. You can also do any type of regular (unsweetened) black, herbal, or other tea. Apple Cider Vinegar Add 1-2 tablespoons into 10oz of water, and drink. Consume this 30 minutes before or during your meals to help with cravings. (Note: The above 3 drinks also count towards your daily water intake.) Black Coffee No stevia, no sugar, no milk, no half and half! Black coffee ONLY is allowed. The only exception is adding a small splash of unsweetened cashew, almond, or coconut milk. You can also try 1 tsp of unrefined coconut oil with some cinnamon. (The coffee may also be decaf, and this does NOT count towards your total daily water intake). 21-DAY CHALLENGE DIET PLAN 5

7 NOTE ABOUT MEAL TIMES: The meal times are merely helpful suggestions. You will see that we say to keep your meal times the same as previous days. This is merely because consistency plays a HUGE role in diet adherence and success. That being said, you can change the meal times as needed to fit your schedule. You can also eat 3 meals per day instead of 4 if desired. NOTE ABOUT PORTION SIZES: When we say 25g of protein, that simply means the grams of protein in the food. It does NOT mean the total weight of the food. For example, one egg contains 6g (but it obviously weighs a lot more than that). Examples of 25g of Protein: 4 Eggs 3 ounces of Chicken 3.3 ounces of Ground Beef 4.4 ounces of Salmon 1 cup of Greek Yogurt (Note that 4 oz of meat is about the size of a deck of cards.) Examples of 25g of Carbs: 1 small Sweet Potato ½ cup of cooked Brown Rice ½ cup of cooked Quinoa (Note this information is on the back of the rice/quinoa packages.) About Veggie Serving Size: We list 1-2 cups as an example of a normal portion size, but these veggies are healthy enough (low sugar/low carb) 21-DAY CHALLENGE DIET PLAN 6

8 that you can eat as much as you want. That is part of the reason why we were so strict on the vegetable list. MEAL EXAMPLES: For those struggling with ideas for veggies (we know the first week can be tough), try roasting them if you are looking for a bit of a change up. Broccoli, brussels sprouts, zucchini, squash, and onion are all great examples of veggies that taste great roasted in the oven. Add a little olive oil, vinegar (red wine or apple cider), garlic, salt, and pepper. My favorite is to add Cajun seasoning, because it gives them a little bite. All seasoning is also great. As far as protein powders go, the best options will have less than 4g of carbs and less than 2g of sugar. For smoothies, add protein powder and green veggies. Some great examples are spinach, kale, lettuce, cucumber, and celery. As long as you have a great-tasting protein powder, you won t taste the veggies. Recipes and photos are often shared in the Private Facebook Group for the Challenge, so make sure you join that to get access to them! Parting Note: Due to the high volume of questions relating to exceptions to the Approved Foods List, we can no longer answer these questions or make any exceptions. Please know that if you deviate from the plan in any way, it is your responsibility. 21-DAY CHALLENGE DIET PLAN 7

9 STAGE #1 DETOX AND CLEANSE (DAYS 1-8) Stage 1 will be the hardest stage but also the most rewarding. It is designed specifically for people who need to lose weight FAST for big events or just starting with a quick weight loss journey. It is basically like hitting the reset button on your metabolism and how the body gets its energy. It will also give your insulin receptors and liver a long overdue break. This stage is designed to completely cleanse and detox the body and start teaching it how to pull energy from better sources (like your fat stores). During this stage, you will be consuming very low amounts carbohydrates (max grams). Over the next 8 days, you should see a 7-10 pound weight drop. You will lose weight fast, and A LOT of it. The body will also be getting lots of much-needed vitamins and minerals that it is long overdo for. The first few days will be difficult, but they will be greatly rewarding afterwards. Day 1 is simply a 24 hour fast. DAY 1 24-HOUR FAST Remember THAT there is nothing wrong with fasting, and it helps with the detox process (re-read the section on intermittent fasting in the introduction manual if you need a refresher). It Is likely that your body could use a break from the overload of insulin and glycogen it has had over the past days, weeks, and years. This is a critical part of the reset process and should not be missed. 21-DAY CHALLENGE DIET PLAN 8

10 It s the kickoff to teaching your body the importance of better nutrient absorption. You will start by eating your last meal at 5pm before beginning your 21-day challenge. You will then go the entire 24 hours (dinner to dinner) before eating again. Your next meal will be in the evening on Day 1. At this meal, you can eat as much approved protein and approved vegetables as you like. You will not be consuming any carbohydrates during this stage.. If you don t do well with fasting, you can do Day 2 instead. DAY 2 VEGGIES Eat 3-4 meals consisting of any combination of the approved vegetables. During these meals, you can eat as many vegetables as you wish and can blend them into a shake if you d like. Just to clarify, you will not be eating any protein on Day 2. You should also try to fast in the mornings. Some will prefer it, and some won t. The point is that pushing your breakfast back will help you stick with the diet and optimize hormone secretion. Sample eating schedule: Meal #1 11:00 am 1-2 Cups of Veggies Meal #2 1:00 pm 1-2 Cups of Veggies Meal #3 5:00 pm 1-2 Cups of Veggies Meal #4 9:00 pm 1-2 Cups of Veggies 21-DAY CHALLENGE DIET PLAN 9

11 DAYS 3, 4, 5 Eat the same meals at the same times as you did on Day 2. This time however, you will be adding in a source of approved protein to your 1 st and 3 rd meals of the day. Consume grams of protein for each of the two meals along with as many approved veggies as you d like. Meal #1 11:00 am 1-2 Cups of Veggies grams protein Meal #2 1:00 pm 1-2 Cups of Veggies Meal #3 5:00 pm 1-2 Cups of Veggies grams protein Meal #4 9:00 pm 1-2 Cups of Veggies DAYS 6, 7, 8 Eat meals at the same 3-4 times that you did on the previous days. The only thing that will change is that you will now add a source of protein to every meal you eat. Consume grams of protein at every meal along with as many approved veggies as you d like. Meal #1 11:00 am 1-2 Cups of Veggies grams protein Meal #2 1:00 pm 1-2 Cups of Veggies grams protein Meal #3 5:00 pm 1-2 Cups of Veggies grams protein Meal #4 9:00 pm 1-2 Cups of Veggies grams protein 21-DAY CHALLENGE DIET PLAN 10

12 STAGE #2 REINTRODUCE HEALTHY SIMPLE CARBOHYDATES (DAYS 9-13) At this point, your body will be primed to absorb carbohydrates like it was made to. The 8 days with lowered insulin levels and weight drop will make your body primed for better nutrient absorption. This being said, you want to ease into this process. If you just start slamming down lots of unhealthy carbohydrates, your body will quickly rebound in weight. This is why we start by slowing introducing complex carbohydrates into the diet. DAYS 9, 10 You will continue to eat a source of protein and unlimited vegetables at the same time on these days. The difference is that for your first meal you will be adding in a source of approved complex carbohydrates. Consume grams of protein at each meal. Consume at least 1 cup of approved veggies. Consume 25 grams of approved carbohydrates at your 1st meal. Meal #2 1:00 pm 1-2 Cups Veggies grams protein Meal #3 5:00 pm 1-2 Cups Veggies grams protein 21-DAY CHALLENGE DIET PLAN 11

13 DAYS 11, 12, 13 Eat meals at the same 3-4 times that you did on the previous days. The only thing you will change is that you will now add a source of complex carbohydrates to your 3 rd meal as well. Note: The last meal on day 13 should be at 5pm, because you will entering your second 24-hour fast. You can add an extra 20 grams of protein to your last meal to help you stay full throughout your fast. Consume grams of protein at each meal. Consume at least 1 cup of approved veggies. Consume 25 grams of approved carbohydrates at your 1st and 3 rd meal. Meal #2 1:00 pm 1-2 Cups Veggies grams protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs STAGE #3 DETOX + CARB CYCLING (DAYS 14-21) This is the final stage of the 21-Day Challenge and is the part where we normalize the diet approach. We will now introduce regular carb cycling into the diet. At this point, your body will have adjusted to the carbohydrates and the exercise. This is why in order to continue getting results, we must carbohydrate cycle. Why carbohydrate cycling? Because counting calories sucks. Carbohydrate Cycling 21-DAY CHALLENGE DIET PLAN 12

14 I don t care who you are or what diet it is, trying to measure out every last morsel of food is painful, and carb cycling is an easy solution to a complicated problem. Why does it work? Carbohydrates are the body s primary sources of fuel and energy. It s perfect for people doing daylong hikes in the wilderness and professional athletes with grueling daily workouts. However, they make a very bad source of fuel for those of us living normal lives in the 21 st century. Our mostly sedentary computer-based lifestyle dictates that we need much less than we think; however, there is one exception: when we workout. When we exercise, we dip back into those glycogen stores to pull energy for our muscles and performance. This is what makes carb-cycling so magical. On days that you train, you will be eating a higher amount of carbohydrates. On days that you don t train, you will eat a much lower amount of carbohydrates. You will be giving the body exactly what it needs when it needs it. And when you do that, weight loss becomes easy. So let s check out EXACTLY what your carbohydrate cycling schedule will look like. But first A note on protein and fats: While your protein will remain consistent, you are allowed to add more lean protein into your diet as you please. Getting up to 150 grams a day is okay. 21-DAY CHALLENGE DIET PLAN 13

15 Also, don t worry too much about your fats. Put a light to modest amount of dressing on your salads, and cook with olive oil or coconut oil as you please. As long as you get the carbohydrates set and are not scooping out tablespoons of coconut oil regularly during the day, you will be fine. Just follow the diet, and watch the weight fall away. DAY HOUR FAST Day 14 is the 2nd 24-hour fast. You will start by eating your last meal at 5pm on Day 13. You will then go the entire 24 hours (dinner to dinner) before eating again. Your next meal will be in the evening on Day 14. At this meal, you can eat as much approved protein and approved vegetables as you like. PLUS you get to add in an approved carbohydrate into the mix. If you don t do well with fasting, you can do Day 15 instead. DAY 15 Keep your meal times the same as the previous days. You should still be eating 3-4 meals a day. It s a higher carbohydrate workout day, so eat carbs for your 1 st and 3 rd meal. Meal #2 1:00 pm 1-2 Cups Veggies grams protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs 21-DAY CHALLENGE DIET PLAN 14

16 DAY 16 Keep your meal times the same as the previous days. You should still be eating 3-4 meals a day. It s a rest day, so no carbohydrates today. Meal #1 11:00 am 1-2 Cups Veggies g protein Meal #2 1:00 pm 1-2 Cups Veggies g protein Meal #3 5:00 pm 1-2 Cups Veggies g protein Meal #4 9:00 pm 1-2 Cups Veggies g protein DAY 17 Keep your meal times the same as the previous days. You should still be eating 3-4 meals a day. It s a higher carbohydrate workout day, so eat carbs for your 1 st and 3 rd meal. Meal #2 1:00 pm 1-2 Cups Veggies g protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs DAY 18 Keep your meal times the same as the previous days. You should still be eating 3-4 meals a day. It s a higher carbohydrate workout day, so eat carbs for your 1 st and 3 rd meal. Meal #2 1:00 pm 1-2 Cups Veggies g protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs 21-DAY CHALLENGE DIET PLAN 15

17 DAY 19 Keep your meal times the same as the previous days. You should still be eating 3-4 meals a day. It s a rest day, so no carbohydrates today. Meal #1 11:00 am 1-2 Cups Veggies g protein Meal #2 1:00 pm 1-2 Cups Veggies g protein Meal #3 5:00 pm 1-2 Cups Veggies g protein Meal #4 9:00 pm 1-2 Cups Veggies g protein DAY 20 Keep your meal times the same as the previous days. You should still be eating 3-4 meals a day. It s a higher carbohydrate workout day, so eat carbs for your 1 st and 3 rd meal. Meal #2 1:00 pm 1-2 Cups Veggies g protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs DAY 21 Keep your meal times the same as the previous days. You should still be eating 3-4 meals a day. It s a higher carbohydrate workout day, so eat carbs for your 1 st and 3 rd meal. Meal #2 1:00 pm 1-2 Cups Veggies g protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs 21-DAY CHALLENGE DIET PLAN 16

18 DAY 22 DIET BREAK So at this point, your body has been completely reset. You should have crazy amounts of clean energy, have lost pounds, and feel great about yourself. You will be much more insulin sensitive and have burned lots of fat. But we are not done if you still have some weight to lose. At this point, if you have been strict you may experience a slight plateau. This is because the body is in constant search from homeostasis. It wants a set point to be at. This is why weight loss is so difficult. There s good news though. Having a diet break day is the cure. By eating some of the many foods you have avoided the past 21 days and having an abnormally higher calorie day, you will keep your metabolism running high and help prevent the sort of hormonal homeostasis that stops weight loss from happening. The key here is not to pig out like crazy. Just to eat the things you have been missing in smaller portions. Whatever your vice is (cookie, cakes, etc), eat it, and enjoy it. It may sound crazy, but this is important for your continued weight loss success. Then at 5pm, you will stop eating for the day, because on Day DAY CHALLENGE DIET PLAN 17

19 DAY 23 RESTART THE CHALLENGE! Have more weight loss to lose? Great. The challenge was designed around doing multiple rounds until you achieve your weight loss goals. It s designed to be immediately repeatable (after your diet break of course!) Your weight loss will continue to fall off and you ll keep seeing results. It does not matter whether it takes 1 or 5 rounds to get to your goals. This program will still be the FASTEST way to get there in a safe manner. Lastly, the next few pages contain a summary of the meals Note about meals: We have listed the number of meals along with meal times and what type of food you should be eating. We have also listed some example meals. These are just to give you ideas of what to cook. They don t list how exactly to cook them, but keep the approved spices, seasonings, vinegars, and oils in mind when you are cooking. 21-DAY CHALLENGE DIET PLAN 18

20 MEAL SUMMARY Stage #1 Detox and Carb Cleanse (Days 1-8) Day 1 24 Hour Fast Day 2 Veggies Meal #1 11:00 am 1-2 Cups of Veggies Meal #2 1:00 pm 1-2 Cups of Veggies Meal #3 5:00 pm 1-2 Cups of Veggies Meal #4 9:00 pm 1-2 Cups of Veggies Example Meals: Roasted Squash and Zucchini Green Smoothie Bell Peppers and Cucumbers Vegetable Salad with Olive Oil Days 3, 4, 5 Meal #1 11:00 am 1-2 Cups of Veggies grams protein Meal #2 1:00 pm 1-2 Cups of Veggies Meal #3 5:00 pm 1-2 Cups of Veggies grams protein Meal #4 9:00 pm 1-2 Cups of Veggies Example Meals: Protein Smoothie with Cucumber and Kale Roasted Squash and Zucchini Greek Salad with Chicken and Olive Oil Vegetable Salad 21-DAY CHALLENGE DIET PLAN 19

21 Days 6, 7, 8 Meal #1 11:00 am 1-2 Cups of Veggies grams protein Meal #2 1:00 pm 1-2 Cups of Veggies grams protein Meal #3 5:00 pm 1-2 Cups of Veggies grams protein Meal #4 9:00 pm 1-2 Cups of Veggies grams protein Example Meals: Veggie Omelet Cajun Chicken Lettuce Wraps with Bell Peppers Greek Salad with Chicken with Olive Oil Protein Smoothie with Cucumber and Kale Days 9, 10 Stage #2 Reintroduce Carbohydrates (Days 9-13) Meal #2 1:00 pm 1-2 Cups Veggies grams protein Meal #3 5:00 pm 1-2 Cups Veggies grams protein Example Meals: Veggie Omelet and Sweet Potato Hash Browns Cajun Chicken Lettuce Wraps with Bell Peppers Greek Salad with Chicken and Olive Oil Protein Smoothie with Cucumber and Kale 21-DAY CHALLENGE DIET PLAN 20

22 Days 11, 12, 13 Meal #2 1:00 pm 1-2 Cups Veggies grams protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs Example Meals: Veggie Omelet and Sweet Potato Hash Browns Protein Smoothie with Cucumber and Kale Salmon, Broccoli, and Wild Rice Greek Salad with Chicken Stage #3 Carbohydrate Cycling (Days 14-21) Days Hour Fast Days 15 Meal #2 1:00 pm 1-2 Cups Veggies grams protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs Example Meals: Protein Smoothie with Rolled Oats, Cucumber, and Kale Baked Chicken and Roasted Green Beans Bunless Burger with Roasted Broccoli and Sweet Potato Fries Greek Yogurt with Protein Powder 21-DAY CHALLENGE DIET PLAN 21

23 Day 16 Meal #1 11:00 am 1-2 Cups of Veggies grams protein Meal #2 1:00 pm 1-2 Cups of Veggies grams protein Meal #3 5:00 pm 1-2 Cups of Veggies grams protein Meal #4 9:00 pm 1-2 Cups of Veggies grams protein Example Meals: Veggie Omelet Protein Smoothie with Cucumber and Kale Cajun Chicken Lettuce Wraps with Bell Peppers Greek Yogurt with Protein Powder Day 17 Meal #2 1:00 pm 1-2 Cups Veggies grams protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs Example Meals: Veggie Omelet and Sweet Potato Hash Browns Protein Smoothie with Cucumber and Kale Salmon, Broccoli, and Wild Rice Roasted Fajita-Style Chicken and Bell Peppers Day 18 Meal #2 1:00 pm 1-2 Cups Veggies grams protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs 21-DAY CHALLENGE DIET PLAN 22

24 Example Meals: Protein Smoothie with Rolled Oats, Cucumber, and Kale Greek Yogurt with Protein Powder Chicken, Roasted Broccoli, and Quinoa Roasted Salmon and Asparagus Day 19 Meal #1 11:00 am 1-2 Cups of Veggies grams protein Meal #2 1:00 pm 1-2 Cups of Veggies grams protein Meal #3 5:00 pm 1-2 Cups of Veggies grams protein Meal #4 9:00 pm 1-2 Cups of Veggies grams protein Example Meals: Veggie Omelet Protein Smoothie with Cucumber and Spinach Chicken and Side Salad with Olive Oil Lean Beef with Roasted Brussels Sprouts Day 20 Meal #2 1:00 pm 1-2 Cups Veggies grams protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs Example Meals: Veggie Omelet Protein Smoothie with Cucumber and Spinach Chicken with Roasted Eggplant and Zucchini Lean Beef and Salad with Olive Oil 21-DAY CHALLENGE DIET PLAN 23

25 Day 21 Meal #2 1:00 pm 1-2 Cups Veggies grams protein Meal #3 5:00 pm 1-2 Cups Veggies g protein + 25g carbs Example Meals: Veggie Omelet and Sweet Potato Hash Browns Greek Yogurt with Protein Powder Bean Soup with Vegetables and Chicken Roasted Salmon and Broccoli 21-DAY CHALLENGE DIET PLAN 24

We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising

We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising Detox Menu Guide We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising moderately will help boost your results and

More information

Tea. The Detox Multi -Diet. 1/5 page

Tea. The Detox Multi -Diet. 1/5 page Tea The Detox Multi -Diet 1/5 page The Detox Multi-Diet Step 1 Vegetables Over the next 3 days you may begin consuming seedless vegetables. DO NOT CONSUME LEGUMES (any type of bean, chickpea, lentils or

More information

21 Day Metabolic Accelerator Meal Guide

21 Day Metabolic Accelerator Meal Guide 21 Day Metabolic Accelerator Meal Guide DAY 1 15 almonds 2 whole eggs + 1 2 cup whites 1 tbsp of coconut oil 1 cup of blueberries Dijon Almond Crusted Salmon (see Large green salad with vegetables of choice

More information

Male Active. #phen375.

Male Active. #phen375. Male Active #phen375 www.phen375.com Below you'll find your new meal plans for success. Each of these meal plans have been specifically formatted with the precise number of calories, proteins, and carbohydrates

More information

Mix & Match Diet. Diet Overview. Days 1 6: Moderate Carb. Days 7: Low Carb

Mix & Match Diet. Diet Overview. Days 1 6: Moderate Carb. Days 7: Low Carb To succeed with weight-loss you need to follow the right diet. So we got a registered dietitian to develop the SLIMQUICK, which can help make dieting easy! Diet Overview The SLIMQUICK is designed using

More information

Diabetes Eating Healthy

Diabetes Eating Healthy How do I manage my diabetes? Diabetes Eating Healthy It is important to control diabetes by living a healthy lifestyle. This includes: eating healthy remaining active watching your weight taking medication

More information

Blood Sugar. Support Program Program. Support Program. Reshape. Your Life. IN10 Days. 1

Blood Sugar. Support Program Program. Support Program. Reshape. Your Life. IN10 Days.  1 Blood Blood Sugar Sugar Support Program Program Blood Sugar Support Program Reshape Your Life IN10 Days ar www.standardprocess.com/10-day-programs 1 2 BLOOD SUGAR Blood Blood Sugar Sugar Support Program

More information

** In the beginning it is best to limit your food options. We have provided 3 examples for each meal. You will do best by sticking to this.

** In the beginning it is best to limit your food options. We have provided 3 examples for each meal. You will do best by sticking to this. Female Fat Loss Formula Diet: This is the diet you will follow. There are no foods that are off limits, but rather foods that are emphasized and those that are minimized. Here are the general rules you

More information

The Simple Smart Detox Diet

The Simple Smart Detox Diet The Simple Smart Detox Diet Phase 1 follow for the first three days This is the most intensive part of the detox diet. Because you are eating a mostly vegan diet, you will be eliminating a lot of toxins

More information

FITTEAM 5. Overview. Keys to Success

FITTEAM 5. Overview. Keys to Success Overview The is an approximately 1,200-calorie-a-day eating plan that incorporates our energy and fat loss beverage FITTEAM FIT. This 5-day program designed to provide you a jumpstart toward reaching your

More information

Approved DAYDIET. Isabel De Los Rios

Approved DAYDIET. Isabel De Los Rios Approved NE DAYDIET Isabel De Los Rios Hey there. Isabel here... As promised I wanted to give you the exact strategies you need to make the One Day Diet completely Beyond Diet friendly and a safe and simple

More information

Gluten Free Menus for 1600 Calories Per Day

Gluten Free Menus for 1600 Calories Per Day Each Sample Menu will give you healthy meal options that are gluten free and approximately 1600 calories for the day. Sample Menu 1 Oatmeal with Berries 346 cals 1 cup instant oatmeal 225 cals 1 cup skim

More information

1200 CALORIE PALEO MEAL PLAN DAY 1 Protein (gm)

1200 CALORIE PALEO MEAL PLAN DAY 1 Protein (gm) DAY 1 Breakfast Omelet with Peppers 1 Tablespoon Coconut oil 0.00 0.00 13.60 117.00 3 Large Eggs, Organic 18.00 0.00 15.00 210.00 1 Cup Peppers, chopped sweet, green, raw 1.28 6.91 0.25 29.80 1 Cup Peppers,

More information

Based on Zone Principles 40-30-30 ratios and 1300 Calorie days.

Based on Zone Principles 40-30-30 ratios and 1300 Calorie days. Based on Zone Principles 40-30-30 ratios and 1300 Calorie days. Thank you for selecting our Sample Meal Plan. This meal plan has been provided to you by Lee Crompton Registered Holistic Nutritionist and

More information

Menus Weeks 1-3 After Liver Purification

Menus Weeks 1-3 After Liver Purification Menus Weeks 1-3 After Liver Purification Day 1 Day 2 Breakfast 1 hard boiled egg, ½ grapefruit Breakfast Omelet 3 eggs, mushrooms, or orange, 1 piece Ezekiel bread, Green tea onions, peppers sprinkle with

More information

The 7-Day Carb Depletion Diet System and Set-Up

The 7-Day Carb Depletion Diet System and Set-Up The 7-Day Carb Depletion Diet System and Set-Up Below is an overview to understanding week one of cycle 1. The following pages will detail your nutrition plan day by day. Start your plan on MONDAY. 7 Day

More information

Amy s 5 day Detox and Liver Cleanse

Amy s 5 day Detox and Liver Cleanse Amy s 5 day Detox and Liver Cleanse I have devised this cleanse as my answer to more radical cleanses that involve fasting and/or a solely liquid diet. It s a combination of best practices for resetting

More information

PiYo Nutrition Guide. In this guide:

PiYo Nutrition Guide. In this guide: PiYo Nutrition Guide In this guide: Getting started tips PiYo While Preggo Shakeology Vegetarian PiYo Nutrition Example Meal Plans Weekly Meal Planners Getting Started Tips: The second page of the PiYo

More information

Importance of a Meal Plan Meal Plan Guidelines

Importance of a Meal Plan Meal Plan Guidelines Importance of a Meal Plan Losing weight is a feat which has been proven to be easy for some, and very difficult for others. In many cases simply going to the gym does not live up to the expectations of

More information

MEAL REPLACEMENT Don t skip meals. But feel free to replace a snack for a snack or a meal for a meal from the list.

MEAL REPLACEMENT Don t skip meals. But feel free to replace a snack for a snack or a meal for a meal from the list. HNS S BEVERAGES Stay away from sugary soft drinks. Have skim milk in your coffee with no added sugar. Drink at least 8 glasses of water throughout the day. Water is essential for metabolism, so don t let

More information

Protein Values in Foods

Protein Values in Foods Protein Values in Foods This document is used as reference material to support the Alternative Health Improvement Center s Newsletter article: Eat your Protein! Stay Healthy! located at http://ahicatlanta.com/articles/eat-your-protein-to-stay-healthy.html.

More information

1500 CALORIE PALEO MEAL PLAN DAY 1 Protein (gm)

1500 CALORIE PALEO MEAL PLAN DAY 1 Protein (gm) DAY 1 Breakfast Omelet with Peppers 1 Tablespoon Coconut oil 0.00 0.00 13.60 117.00 3 Large Eggs, Organic 18.00 0.00 15.00 210.00 1 Cup Peppers, chopped sweet, green, raw 1.28 6.91 0.25 29.80 1 Cup Peppers,

More information

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad)

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) Monday 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) ¾ c. low-fat yogurt, plain 1 c. herbal tea Tuna pita: ½ c. canned tuna, packaged in water 1 tsp

More information

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad)

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) Monday 1 egg, hard boiled 1/ ½ c. fruit salad ½ c. high fiber cereal (to top salad) ¾ c. low-fat yogurt, plain 1 c. herbal tea ½ c. orange juice Tuna pita: ½ c. canned tuna, packaged in water 1 tsp reduced

More information

5 Day Low-Fat Diet Menu

5 Day Low-Fat Diet Menu 5 Day Low-Fat Diet Menu Meals in the following menu have fewer than 25 percent of calories from fat. Choose one of each meal and two snacks every day. Breakfasts Food (s) Cal. Fat Fat Carbs Special Instructions

More information

1,200-Calorie, Low-Carb Diet Meal Plan

1,200-Calorie, Low-Carb Diet Meal Plan 1,200-Calorie, Low-Carb Diet Meal Plan Breakfast Breakfast One - Veggie Scrambled Eggs One whole egg, one egg white Chopped red pepper Chopped mushrooms Grated Swiss cheese Scrambled in non-stick pan Large

More information

1900 CALORIE PALEO MEAL PLAN DAY 1 Protein Qty. Measure Description

1900 CALORIE PALEO MEAL PLAN DAY 1 Protein Qty. Measure Description DAY 1 Breakfast Omelet with Peppers 1 Cup Blackberries, raw 2.00 13.84 0.71 61.92 1.5 Tablespoons Coconut oil 0.00 0.00 20.40 175.50 3 Large Eggs, organic 18.00 0.00 15.00 210.00 1 Cup Mushrooms, white,

More information

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2 Day 1 1 egg + 3 egg whites scrambled 125 1.1 17.1 5.1 1/2 whole wheat english muffin, toasted 67 13.3 2.9 0.7 1 medium orange 61.6 15.4 1.2 0.2 TOTAL 253.6 29.8 21.2 6 2 Tbs dried cherries 48.8 12.8 0

More information

High Protein Low Fat Meal Plans

High Protein Low Fat Meal Plans High Protein Low Fat Meal Plans If you have chosen to follow a low-fat, high protein diet, the following meal plans are designed to help. Choose three meals and two snacks each day. Breakfast Choose one

More information

Lee Haney s 60 Day Weight Loss Challenge

Lee Haney s 60 Day Weight Loss Challenge I,, do agree with Lee Haney s 60 Day Loss Challenge that I will begin the following 60 Day Loss Challenge program as of 2014. 1. I will participate in an exercise program on Monday, Wednesday, and Friday

More information

From the Fryer. Chocolate Chip Cookie... $.90 Gluten Free Brownie... $ 1.50 Dessert Special... $ priced accordingly

From the Fryer. Chocolate Chip Cookie... $.90 Gluten Free Brownie... $ 1.50 Dessert Special... $ priced accordingly Gluten Free We understand that Celiac disease and gluten intolerance is a serious medical condition and that you need the assurance that those preparing food for you are extremely cautious in the cooking

More information

List of Low Glycemic Foods

List of Low Glycemic Foods On this list the low glycemic carbs that are carb dense and would therefore have a high glycemic load have an asterik *after them. Don t eat more than 1 serving per meal and for most people no more than

More information

MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 4

MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 4 Day 1 1/2 cup granola 180 36 6 2.5 6 oz low fat vanilla yogurt 140 25 7 1.5 1 cup strawberries, sliced 57.1 13.7 1.2 0.5 TOTAL 377.1 74.7 14.2 4.5 1 cup green grapes 110 29 1.2 0.3 1 oz pistachio nuts

More information

S U P E R S H A K E G U I D E

S U P E R S H A K E G U I D E SUPER SHAKE GUIDE The Super Shake Template The Super Shake: A meal in a glass The Super Shake combines high-quality protein, fiber, good fats, vitamins, minerals, antioxidants, and other good stuff in

More information

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1 Day 1 Tomato & Basil Omelet* (see recipe) 1 large egg 73.5 0.4 6.3 5 2 large egg whites 34.3 0.5 7.2 0.1 1/4 cup chopped tomato 8.1 1.8 0.4 0.1 2 Tbs grated parmesan cheese 43.1 0.4 3.9 2.9 2 Tbs chopped

More information

Tastefully Yours Catering by Joyce LLC

Tastefully Yours Catering by Joyce LLC Menu Week 1 Grilled Chicken on a Garden Salad with Black Bean Soup (2 Sliced Beef with Mushrooms, Onions and Brown Rice (2 Chicken and Broccoli with Brown Rice (2 Turkey Chili Burger with Peppers and Onions

More information

January 3- Tuesday, one day only this week due to the holiday. Vegetable Omelet *V *GF With red potatoes, onion, red peppers, zucchini, egg whites &

January 3- Tuesday, one day only this week due to the holiday. Vegetable Omelet *V *GF With red potatoes, onion, red peppers, zucchini, egg whites & January 3- Tuesday, one day only this week due to the holiday. Vegetable Omelet *V *GF With red potatoes, onion, red peppers, zucchini, egg whites & feta cheese 240kcal, 6g fat, 32g carb, 3g fiber, 13g

More information

BETA PROGRAM GUIDE PHASE 1 DETOX

BETA PROGRAM GUIDE PHASE 1 DETOX BETA PROGRAM GUIDE PHASE 1 DETOX CONGRATULATIONS! You have taken an important step to take back control of your health and transform your body. You re going to begin with a 7-day detox, where you will

More information

Salads vs. Hamburgers: The May Rivals

Salads vs. Hamburgers: The May Rivals Salads vs. Hamburgers: The May Rivals Tips For Making Both Healthy! As you may know (bad pun intended), the month of May is home to many well known holidays, such as May Day, Cinco de Mayo, and Mother

More information

Healthy Eating for Diabetes

Healthy Eating for Diabetes Healthy Eating for Diabetes What is diabetes? Diabetes is when your blood sugar (glucose) levels are higher than normal. For some people, this is because the insulin in their body doesn t work as well

More information

Strawberries (8) + Greek yogurt (180 gms) (I use Paris Creek, Honey Bush) + walnuts (8) + chia seeds (1 TSP).

Strawberries (8) + Greek yogurt (180 gms) (I use Paris Creek, Honey Bush) + walnuts (8) + chia seeds (1 TSP). 7 day meal plan by lucinda porcelli (@cindafit) MONDAY 1 BREAKFAST x cooked eggs (anyway you wish besides fried) + cups steamed spinach + 1 toasted slice of mutli- grain/ rye bread OR a wholemeal English

More information

Eat More, Weigh Less?

Eat More, Weigh Less? Eat More, Weigh Less? How to manage your weight without being hungry 607 calories 293 calories Department of Health and Human Services Centers for Disease Control and Prevention Can you weigh less without

More information

STAGE 1: THE RAPID START PLAN: 14 DAYS OF SAMPLE MENUS

STAGE 1: THE RAPID START PLAN: 14 DAYS OF SAMPLE MENUS 54 \ T HE U LTIMATE W EIGHT S OLUTION F OOD G UIDE STAGE 1: THE RAPID START PLAN: 14 DAYS OF SAMPLE MENUS The Rapid Start menus supply an average of 1,100 to 1,200 calories a day, with approximately 30

More information

Nutrition for Runners

Nutrition for Runners Nutrition for Runners Nutrition is an important part of training A healthy balanced diet can help you feel and perform your best. Both fueling and refueling with high quality foods and beverages is important

More information

Calorie Secrets.net 1200 calorie diet and 7 days diet plan. Nutritional Information* Protein g. GL 1-100

Calorie Secrets.net 1200 calorie diet and 7 days diet plan. Nutritional Information* Protein g. GL 1-100 BREAKFAST For breakfast, choose any of the following combinations: ½ avocado (approximately 1gr), + 2 strawberries (medium 12g approximately) + 1 spoonful of mixed nuts (any of your choice approximately

More information

3-DAY JUCING ROUTINE: MEAL PLAN

3-DAY JUCING ROUTINE: MEAL PLAN 3- JUCING ROUTINE: MEAL PLAN 1 1 B R E A K FAST Banana Pancakes, Greek Yogurt & Berries - 1 ripe banana - 2 whole eggs - 6 oz. non-fat, plain Greek yogurt 390 calories, 45g carb, 10g fat 32g protein Mix

More information

1200 CALORIE HEALTHY LIVING MEAL PLAN DAY 1 Protein Carbs Qty. Measure Description

1200 CALORIE HEALTHY LIVING MEAL PLAN DAY 1 Protein Carbs Qty. Measure Description DAY 1 Breakfast Green Shake 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 2 Scoops Powder 24.00 8.00 3.00 150.00 1 Cup Spinach, raw 0.86 1.09 0.12 6.90 1 Cup Unsweetened Almond Milk 1.00 2.00 4.00 40.00

More information

IASO HCG 500 Calorie Eating Plan (The 5 Phases)

IASO HCG 500 Calorie Eating Plan (The 5 Phases) IASO HCG 500 Calorie Eating Plan (The 5 Phases) Introduction You are about to embark upon a journey that will literally change your life. Welcome to the 5 Phases of the IASO HCG 500 Calorie Eating Plan.

More information

Now that I have diabetes, do I have to give up my favorite foods?

Now that I have diabetes, do I have to give up my favorite foods? 14 STAYIng HeALTHY with Diabetes: Simple Steps for HeALTHY Eating Eating healthy can keep your blood sugar in good control. Eating healthy also helps avoid weight gain. These simple steps will get you

More information

Complete 90 Day Carb Cycling Program

Complete 90 Day Carb Cycling Program A client of mine from my 5.30 PM crew, who goes by the name of Tom, came to me about this weird competition he s got going on with his mates. Anyways, long story short, he needed to get down to single

More information

14 Day Diet DIETARY GUIDELINES

14 Day Diet DIETARY GUIDELINES 14 Day Diet DIETARY GUIDELINES The diet suggested for the Program is easy to follow and is vitally important for the success of this program. It consists of restricted, low fat, high protein daily intakes

More information

33 yummy & healthy pregnancy snacks

33 yummy & healthy pregnancy snacks 33 yummy & healthy pregnancy snacks (that won t spike your blood sugar or leave you hungry) Brought to you by The Pilates Nutritionist Page 1 of 7 Let s be real. When you re pregnant, healthy eating is

More information

17 Day Diet Cycle 1 Sample Menus

17 Day Diet Cycle 1 Sample Menus 17 Day Diet Cycle 1 Sample Menus Day 1 Hot Water with Lemon 1/2 Cup of Non-Fat Plain Yogurt 4-5 Strawberries cut up Sweetener Grilled Chicken Breast on bed of lettuce, carrots, cucumber, and cherry tomatoes

More information

Take Control Nutrition Tools for Diabetes. 50/50 plate Portions Servings

Take Control Nutrition Tools for Diabetes. 50/50 plate Portions Servings Take Control Nutrition Tools for Diabetes 50/50 plate Portions Servings Eat more Vegetables Especially non starchy vegetables Choosing Foods to manage blood glucose Select a variety of colors and types

More information

Melt Your Body Fat for Good!

Melt Your Body Fat for Good! Melt Your Body Fat for Good! How to Boost Your Metabolism Naturally and Switch from Fat Storage to Fat Burning Before anything else, you must understand what is your metabolism s role in burning body fat

More information

Fast Track Detox Program Meal Plan

Fast Track Detox Program Meal Plan Fast Track Detox Program Meal Plan Breakfast Suggestions Detox Shake* 4 6 oz clean, grilled or broiled lean protein (organic chicken, wild caught coldwater fish, grass fed beef) with sliced tomatoes and

More information

Small Steps for Healthy Meals to Prevent Type 2 Diabetes

Small Steps for Healthy Meals to Prevent Type 2 Diabetes Small Steps for Healthy Meals to Prevent Type 2 Diabetes When it comes to eating healthy to lose weight, the three most important steps are: 1. Take in fewer calories than you burn during the day. 2. Eat

More information

1800 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

1800 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions 1800 Calorie Meal Plan Meal Portion Food Calories DAY 1 Breakfast 1 cup Hot Oatmeal, cooked, unsweetened 150 1 banana 120 1 Amy s Bean & Rice Burrito 280 (in the frozen foods section of your grocery store

More information

When you have diabetes be careful about what you eat to help you control your blood sugar.

When you have diabetes be careful about what you eat to help you control your blood sugar. PART 5 INTRO TO EATING WITH DIABETES When you have diabetes be careful about what you eat to help you control your blood sugar. Foods are in three main groups: Carbohydrates (Carbs) Higher Carbohydrates

More information

NULEAN SCRUMPTIOUS FOOD RECIPES

NULEAN SCRUMPTIOUS FOOD RECIPES NULEAN SCRUMPTIOUS FOOD RECIPES Here are some addition ideas for meals while doing the NuLean Cleanse. A key to choosing foods for this program is to go back to basics. Buy items with the least amount

More information

5-DAY NO SUGAR CHALLENGE MENU

5-DAY NO SUGAR CHALLENGE MENU 5-DAY NO SUGAR CHALLENGE MENU Our goal with the 5-Day No Sugar Challenge is to eliminate refined sugar. The sugar found in the recipes provided comes from fresh fruits, vegetables and grains. There is

More information

Riding Day Meal Plan. Day 2 (Moderate training day, 2-4 hours)

Riding Day Meal Plan. Day 2 (Moderate training day, 2-4 hours) Riding Day Meal Plan During Riding During Riding (eat soon after training) Supper Day 1 (Hard training day- Riding +10 horses, >5 hours) Natures Path Milled Rice cereal with apple sauce, Greek yogurt and

More information

5-Day Meal Planner. Day 1

5-Day Meal Planner. Day 1 American Heart Association, Inc. Healthy Diet Goals. Dallas, T., 202. http://www.heart.org/heartorg/gettinghealthy/nutritioncenter/healthydietgoals/healthy-diet-goals_ucm_30436_subhomepage.jsp (Accessed

More information

Fast Track Detox Program Meal Plan

Fast Track Detox Program Meal Plan Fast Track Detox Program Meal Plan Breakfast Suggestions Detox Shake* 4 6 oz clean, grilled or broiled lean protein (organic chicken, wild caught coldwater fish, grass fed beef) with sliced tomatoes and

More information

The following is the sample diet for the Bio-Type Thyroid. Thyroid BioType. Dominant gland: Thyroid. Physical Characteristics:

The following is the sample diet for the Bio-Type Thyroid. Thyroid BioType. Dominant gland: Thyroid. Physical Characteristics: As a Thyroid Bio-Type you have gained weight in the past by eating foods that over stimulate your thyroid: sweets such as candy and soft drinks, starches such as bread and pasta, and caffeine drink. The

More information

Meal Planning Made Easy

Meal Planning Made Easy Meal Planning Made Easy Healthy Utah Meal Planning Made Easy Welcome! Housekeeping Webinar polling Recording will be availableailable http://www.healthyutah.org/ programs/seminars.php 1 Picture This! 2

More information

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine 55 Lake Avenue North Worcester, MA

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine 55 Lake Avenue North Worcester, MA Meets 100% of the RDA Monday 1/2 c oatmeal 1/4 c raisins 1 T ground flax seed 2 oz skim milk 1 slice multigrain bread 2 tsp almond butter 6 oz coffee 1 banana Tuna Sandwich: 1/2 c water packed tuna 1 medium

More information

SHREDDED NEXT LEVEL NUTRITION

SHREDDED NEXT LEVEL NUTRITION NUTRITION PLAN TIME WKOUT DAYS NON WKOUT DAY WAKING UP DETOX JUICE (Twice a week) MEAL 1 BREAKFAST 8-9AM - 1/2sp Whey - 1/2 cup Oats - 1sp Chia Seeds - 1sp Whey - 1 cup Oats - 4 Boiled Egg Whites MACRO

More information

Global Restaurant. Gluten Free Dinner Menu

Global Restaurant. Gluten Free Dinner Menu Marco Polo Global Restaurant Gluten Free Dinner Menu - INGREDIENTS CONTAINS NO GLUTEN, WHEAT, SOY SAUCE OR OYSTER SAUCE - SOME ENTREES MAY CONTAIN DAIRY PRODUCTS OR EGGS - ALL KITCHEN UTENSILS ARE CAREFULLY

More information

Whole 30 Meal Plan #1

Whole 30 Meal Plan #1 Whole 30 Meal Plan #1 This weekly meal plan contains 7 days of meals for breakfast, lunch, and dinner. The grocery list does not specify amounts. The spirit of the Whole 30 is that you eat what you need

More information

Nutri Lean Lifestyle 30

Nutri Lean Lifestyle 30 Nutri Lean Lifestyle 30 Day 1-2 ( phase 1 - detoxification) Morning 1 Probiotic 1-1.5 scoops Forever Lite Shake /300 ml natural, juice without sugar or soya milk ( might be repeated for dinner ) 2 Forever

More information

10 Easy & Healthy Chicken Crockpot Freezer Recipes

10 Easy & Healthy Chicken Crockpot Freezer Recipes 10 Easy & Healthy Chicken Crockpot Freezer Recipes Free printable recipes and grocery list below Recipe List 1. Ginger Garlic Chicken 2. Spicy Orange Chicken 3. Lemon Butter Chicken 4. Seasoned Corn Chicken

More information

14- Day Burn Meal Plan

14- Day Burn Meal Plan 14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping

More information

KEEP IT GOING! MARK MACDONALD

KEEP IT GOING! MARK MACDONALD phase 3 THRIVE KEEP IT GOING! In my years of coaching and training thousands of people, I ve learned and seen firsthand that it s the moment after your big push when you either thrive and continue making

More information

Dietary Intervention

Dietary Intervention The Dietary Advice to Stop Hypertension eating plan 1 The Dietary Advice to Stop Hypertension (DASH) eating plan, developed by United States National Institute of Health, features plenty of fruits, vegetables,

More information

top 5 fat burning tips by steve dennis

top 5 fat burning tips by steve dennis top 5 fat burning tips by steve dennis top 5 fat burning tips by steve dennis Are you frustrated about trying to lose body fat? Confused about what foods to eat? Do you often wonder why carbs are bad?

More information

trueformlife.com May/Jun Week 1 May/Jun Week 1 Monthly Membership Monthly Membership, Page 1

trueformlife.com May/Jun Week 1 May/Jun Week 1 Monthly Membership Monthly Membership, Page 1 Monthly Membership Monthly Membership, Page 1 May/Jun Notes What s going on this week!? Welcome to week #1 of this month Trueformers! Thank you so much for being with us on this journey to living a healthy

More information

Making Pregnancy Meal Plans 3 steps to custom

Making Pregnancy Meal Plans 3 steps to custom Making Pregnancy Meal Plans 3 steps to custom meal plans you can really use! For more detailed instructions as well as examples, read Making Pregnancy Meal Plans in 3 Simple Steps. Step 1 Create a daily

More information

NUTRITION FOR HEALING POST-SURGERY

NUTRITION FOR HEALING POST-SURGERY NUTRITION FOR HEALING POST-SURGERY Susan S. Brady, M.P.T. Nurtured Bones and Integrative Nutritional Healing, LLC Spinal surgery is often required to relieve pain, improve daily function, and regain one

More information

High School. Sports Nutrition and Performance

High School. Sports Nutrition and Performance High School Sports Nutrition and Performance Project Sponsors USDA Project funded through the Supplemental Nutrition Assistance Program (SNAP) School District of Philadelphia Department of Nutrition Sciences,

More information

About Face Aesthetics, Skincare & Weight Management. HCG Diet. Daily Diet Schedule Daily Food Journal Food & Calorie Counts Recipes

About Face Aesthetics, Skincare & Weight Management. HCG Diet. Daily Diet Schedule Daily Food Journal Food & Calorie Counts Recipes About Face Aesthetics, Skincare & Weight Management HCG Diet Daily Diet Schedule Daily Food Journal Food & Calorie Counts Recipes DAY 1: 20 Units of HCG and GORGE Date: Morning Weight: Eat as much FATTY

More information

fruits and vegetables

fruits and vegetables How to use fruits and vegetables to help manage your weight. Department of Health and Human Services Centers for Disease Control and Prevention Fruits and vegetables are part of a well-balanced and healthy

More information

Lunch: Stir-fried mixed vegetables, with almonds and steamed white rice. Dinner: Steamed vegetables with baked Haddock and Tahini (recipe #9).

Lunch: Stir-fried mixed vegetables, with almonds and steamed white rice. Dinner: Steamed vegetables with baked Haddock and Tahini (recipe #9). Each day breakfast will be a meal replacement shake. Have another shake between lunch and dinner if desired. See later pages for shake recipes and possible food substitutions Lunch: Spinach salad: ½ cup

More information

HEALING DIABETES NATURALLY THROUGH NUTRITION. Dr. DeJarra K. Sims, NMD

HEALING DIABETES NATURALLY THROUGH NUTRITION. Dr. DeJarra K. Sims, NMD HEALING DIABETES NATURALLY THROUGH NUTRITION Dr. DeJarra K. Sims, NMD WHAT IS DIABETES? An endocrine disorder caused by a complete or relative lack of insulin in the body A disease of Modern Society, relatively

More information

14- Day Burn Meal Plan

14- Day Burn Meal Plan 14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping

More information

Diabetes and Your Diet July 2011

Diabetes and Your Diet July 2011 These are general guidelines to help improve blood sugar levels. Talk to your dietitian about how they fit into your specific kidney diet. Foods are made up of protein, fat and carbohydrate. Protein (meat

More information

Understanding the Carbohydrate Portion 1 Portion/ Exchange= 15g

Understanding the Carbohydrate Portion 1 Portion/ Exchange= 15g Understanding the Carbohydrate Portion 1 Portion/ Exchange= 15g Know your Carbohydrate Foods Dairy Fruit Starchy vegetables Breads, cereals, rice, pasta/noodles, biscuits (plain), flour(s) Extras e.g.

More information

Instructions for Using the Meal Plan and Daily Food Checklist:

Instructions for Using the Meal Plan and Daily Food Checklist: Instructions for Using the Meal Plan and Daily Food Checklist: 1. Start by selecting your calorie level based on the below chart. For example, if you would like to maintain your body weight, find your

More information

Are you getting enough iron? Practical and easy to follow guidelines on how you can meet your daily iron needs.

Are you getting enough iron? Practical and easy to follow guidelines on how you can meet your daily iron needs. Are you getting enough iron? Practical and easy to follow guidelines on how you can meet your daily iron needs. Are you low in iron? Symptoms of iron deficiency are subtle and may be mistaken for a busy

More information

Healthy Eating vs. Eating for Fat Loss Is there a difference?

Healthy Eating vs. Eating for Fat Loss Is there a difference? Healthy Eating vs. Eating for Fat Loss Is there a difference? Read this before proceeding to your Carb-Cycling menu below. Menu on pages 4-11 Ask most Americans and they will tell you they eat pretty healthy.

More information

10 Quick And Easy Fat Torching Recipes. Compliments of: Dave Ruel & Karine Losier. MetabolicCooking.com

10 Quick And Easy Fat Torching Recipes. Compliments of: Dave Ruel & Karine Losier. MetabolicCooking.com INTRODUCTION 10 Quick And Easy Fat Torching Recipes Compliments of: Dave Ruel & Karine Losier MetabolicCooking.com 2011 And Beyond, Metabolic Cooking. All Rights Reserved. Click here for more information

More information

WEIGHT LOSS, INCH LOSS & DETOX IN 3 WEEKS with DROPiT21!

WEIGHT LOSS, INCH LOSS & DETOX IN 3 WEEKS with DROPiT21! WEIGHT LOSS, INCH LOSS & DETOX IN 3 WEEKS with DROPiT21! Thank you for your interest in DROPIT. You need to be warned that that although the results can be amazing, it s not magic and it needs commitment.

More information

14- Day Burn Meal Plan

14- Day Burn Meal Plan 14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping

More information

NUTRITION E- Book. Guru Mann CERTIFIED Nutritionist ASFA/ISSA/NASM/ACE. San Francisco California, UNITED STATES

NUTRITION E- Book. Guru Mann CERTIFIED Nutritionist ASFA/ISSA/NASM/ACE. San Francisco California, UNITED STATES NUTRITION E- Book San Francisco California, UNITED STATES OVERVIEW Type 2 diabetes, your body either resists the effects of insulin a hormone that regulates the movement of sugar into your cells or doesn't

More information

Ready, Set, Start Counting!

Ready, Set, Start Counting! Ready, Set, Start Counting! Carbohydrate Counting a Tool to Help Manage Your Blood Glucose When you have diabetes, keeping your blood glucose in a healthy range will help you feel your best today and in

More information

Vegetables, Fruits, Whole Grains, and Beans

Vegetables, Fruits, Whole Grains, and Beans Vegetables, Fruits, Session 2 Background Information Tips Goals Background Information Vegetables, Fruit, Why Are Vegetables and Fruits Important? Eating plenty of vegetables and fruits is a very important

More information

Will the cholesterol in my diet raise my blood cholesterol?

Will the cholesterol in my diet raise my blood cholesterol? Healthy eating for your heart What does heart healthy eating mean to me? Heart healthy eating is an important part of a healthy lifestyle. Heart healthy eating, along with regular physical activity and

More information

Slim Down Eating Plan

Slim Down Eating Plan SUMMER SHAPE-UP SERIES Slim Down Eating Plan Recipes by Dawn Jackson Blatner, R.D.N. Follow this 1500-calorie plan and you could lose up to 10 pounds! Here s how it works: All the breakfasts, lunches,

More information

Supporting School Food Guidelines. information for parents and caregivers

Supporting School Food Guidelines. information for parents and caregivers Supporting School Food Guidelines information for parents and caregivers HEALTHY STUDENTS HEALTHY SCHOOLS 2008 3 Healthy choices available in our schools This brochure provides parents and caregivers with

More information

Very Low Fat Diet for Chyle Leak

Very Low Fat Diet for Chyle Leak Very Low Fat Diet for Chyle Leak As part of your treatment, you are to follow a very low fat diet for 1 to 3 weeks or as directed by your doctor. Your goal is to eat as little fat as possible and no more

More information