Boot Camp Meal Plan. The following meal plan is meant to serve as a guideline for healthy eating as part of a healthy overall diet and lifestyle.

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1 Boot Camp Meal Plan The following meal plan is meant to serve as a guideline for healthy eating as part of a healthy overall diet and lifestyle. How to use this meal plan: The meals suggested here are for 2 weeks and can be interchanged for the following 1 weeks of the 21 day program. There is an emphasis on eating as many green vegetables as possible. Keep portion sizes on the small side for protein and on the large side for vegetables and salad. If you every feel hungry after a meal, always opt for more vegetables first before going back for more meat. There is also one day in which you get a cheat meal. The cheat meal is on purpose and highly encouraged so long as this meal does not become a binge. The suggestions here are based on a basic knowledge of cooking and meal preparation. All meals should be homemade whenever possible. If you must eat a meal that you cannot make yourself, be very specific in its preparation. Tell the preparers to use olive or coconut oil when cooking, no salt and dressing should always come on the side. Opt for multi grain bread or none at all. Choose organic whenever possible. Do not consume white, processed flour or white sugar at all unless it's in your cheat meal. If you are not sure what a food is, look it up or ask the grocer. Don't be afraid to try something new. should be consumed as close to waking up as possible. should be consumed at least 1 hour, preferably hours before bedtime. Snacks should be consumed within 2-3 hours between meals. Never go more than 4 hours without eating something. Ideally there should be a snack between - and. Only consume a snack after dinner if you eat dinner 4 or more hours before you go to bed.

2 Day 1 Serving Size/Amount 1 bar Orange Juice 8 oz Peanuts (raw/roasted no salt) 1 cup Baby carrots, raw 8 Fish, tuna, canned in water not salt 3oz Pita wheat 1 Relish and or small salad 2-3 cups Salad dressing, balsamic, vinegar, olive oil 1-2 tablespoon Vegetable Juice V8 no salt 8oz 1 cup Chicken Breast, grilled/baked, sauteed w/ olive oil 4 oz Green Beans string, boiled & drained 4 oz Salad large w/ tomato & onion Optional (Shredded cheddar cheese) 1 oz Optional Salsa for chicken 0.5 cup Day 2 Banana medium Oatmeal instant plain (can use cinnamon) 1 packet Skim Milk/Unsweetened Almond milk 1 cup Grapes, raw 1 cup Yogurt, plain, light, flavor w/ honey 6 oz Carrots, grated 1 cup Hard boiled egg 1 large cheddar cheese, shredded 2 oz toasted sunflower seeds, no salt 1 oz Spinach, raw 2-3 cups apple or orange Broccoli, raw 0.5 cup, chopped or diced Flank fat trimmed off, braised -organic, grass-fed 4oz Mushrooms, raw 1 cup, pieces or slices Olive oil Onions, raw 1 cup chopped Red Peppers, sweet, raw 1 cup chopped Soy sauce Day 3 Egg white free range, antibiotic free 1 cup Melons, cantaloupe, watermelon, raw 1 cup Skim Milk/Unsweetened Almond milk 1 cup Apple, with peel 1 each Vegetable Juice V8 no salt 14 oz

3 Turkey breast deli (look for low sodium) 4 oz Salad dressing, balsamic, vinegar, olive oil Cheddar cheese, shredded (opt) 2 oz Lettuce, romaine, dark leafy, raw 1 cup shredded Tomatoes, red, ripe, raw 1 slice, medium Tortilla whole wheat, soft 1 each Cottage cheese 1% fat 0.5 cup Peaches, raw 1 cup, slices Cheese, mozzarella, part skim 1 oz Ground Turkey 4 oz Salad dressing, balsamic, vinegar, olive oil 1 tablespoon Salad medium garden w/tomato, onion medium 0.3 cup Spaghetti, whole wheat, cooked, w/o salt 1 cup Day 4 Lara Bar (any flavor) 1 each Banana and water 1 cup Strawberries, raw (or other berries in season) 1 cup Yogurt, plain, light, flavor w/ honey if desired 6 oz Celery raw, stalk, trimmed 4 each Sabra hummus 4 oz Grilled Chicken Breast 4oz rolls, whole wheat, mixed grain 1 roll Sliced tomato 1 each Mustard, prepared, yellow 1 tablespoon Peanuts (raw/roasted no salt) 1 cup 2 tblspn 2 tblspn Spaghetti sauce mushroom, Newman's, Asparagus/Fresh Boiled 1.5 cups Cauliflower, cooked, boiled, drained, w/o salt 0.5 cup Fish, salmon, cooked 3 oz 1 small Salad dressing, balsamic, vinegar, olive oil Day 5 Egg white free range, antibiotic free 1 cup Melons, cantaloupe, watermelon, raw 1 cup Orange Juice 1 cup Cottage cheese 1% fat 0.5 cup Peaches, raw 1 cup, pieces or slices Carrots, baby, raw 12 Salad sm. Garden w/tomato 1 small

4 Salad dressing, Italian Veggie burger, Boca 1 each Whole wheat bun 1 each Vegetable Juice V8 no salt 12 fl oz Almonds, raw 0.5 cup Beef, top sirloin, fat trimmed, broiled -grass fed 3 oz Green Beans string, boiled & drained 4oz Mushrooms, raw 1 cup, pieces or slices Olive oil Pita wheat 1 cup,chopped Spices, garlic powder 1 teaspoon Day 6 Blueberries, raw 1 cup Skim Milk/Unsweetened Almond milk 1 cup oatmeal instant plain 1 packet Apple, with peel, sliced 1 each Peanut butter, natural, sugar free Fish,tuna, white, canned in water, w/o salt 3 oz Orange Juice 1 medium Relish and or small salad Salad sm, garden w/tomato 2 tblspn 0.5 tblspn 3 tblspn Spinach, raw 1 cup 1 tablespoon Tomatoes, red, ripe, raw 1 slice, medium Tortilla whole wheat, soft 1 each Yogurt, plain, light, flavor w/ honey 6 oz BBQ sauce favorite brand Pork, fresh, tenderloin, lean, roasted 3 oz Salad sm. Garden w/tomato 1 small Spinach, cooked, drained, w/o salt 1 cup Vegetables mixed, frozen, boiled 1 cup Day 7 Lara Bar (any flavor) 1 each Orange Juice 4 oz Peaches, raw 1 cup, pieces or slices Salad sm. Garden w/tomato 1 small Salad dressing, Italian 1 tablespoon Vegetable wrap whole grain tortilla 1each Red Peppers, sweet, raw 1 half, sliced Green Pepper, raw 1 half, sliced 1 half, sliced

5 Onions, raw 0.25 cup, diced Cheddar cheese, shredded (opt) 2 oz Watermelon, raw 1 cup Auntie Anne's vegetable soup 0.5 cup Angel hair whole wheat, cooked 0.5 cup Olive oil 1tsp Parmesan, grated 1 oz Swordfish cooked dry heat 4oz 1 cup salad greens Day 8 Cheat Day! - eat whatever you like Day 9 Plain Oatmeal w cinnamon and natural maple syrup if desired0.5 cup Banana Chicken breast sandwich on whole wheat w/ small side salad (olive oil w/balsamic vinegar for dressing) Carrots, baby, raw Grilled salmon 4oz sauteed kale greens 1 cup+ Day 10 Granola (unsweetened).25 cup yogurt/milk/almond milk 0.5 cup Almonds, raw.5 cup Turkey 2 slices whole grain wrap 1 wrap veggies and lettuce (tomato, olives etc) 1 cup fruit (your choice) 1 piece Brown rice stir fry 1 cup brown rice Red Peppers, sweet, raw ½ pepper green peppers, raw ½ pepper Onions, raw ¼ onion Soy sauce Tofu or chicken 4oz Day 11 Plain Oatmeal 1 packet or 0.5 cup sliced banana cinnamon (optional) raw peanuts (unsalted) 0.5 cup

6 3 tblspn Fresh Mozzarella & tomato & basil sandwich 2oz cheese, 2 slices tomato, basil to taste Whole wheat english muffin (optional) Side salad 2 cups + Apple, with peel 1 piece Lentil soup (make extra) 1 cup Large salad with your choice of veggies 2 cups + Day 12 Frozen fruit smoothie w/ blueberries, bananas, oats 1 part berries, 1 part oats, 2 bananas W/ 2 leaves of kale Almonds, raw 0.5 cup Lentil soup served (leftover) 1 cup wild rice 0.5 cup small green salad 1 cup + Carrots, baby, raw carrots hummus.25 cup Grilled chicken 4 oz Asparagus/Fresh steamed 1 cup + Broccoli/Fresh steamed 1 cup + Day 13 Banana 1 banana Yogurt, plain, light, flavor w/ honey 0.5 cup Apple, with peel sweet potato ½ cup Chicken Breast, grilled/baked, sauteed w/ olive oil 2.5 oz slivered almonds ½ cup top round steak 6 oz Asparagus/Fresh steamed 1 cup flax seed oil 1tblsn Day 14 Cheat Day! - eat whatever you like

7 **Snacks can include: Fruit Lara bars Natural trail mix Granola bars (look for ones with little to no added sugar) Protein shake Carrot sticks & Hummus (or any raw vegetable i.e. bell peppers, celery Celery and peanut butter with raisins (get natural peanut butter) Plain yogurt cashews (unsalted) Flax crackers Almonds Avocado **Snacks are intended to keep your metabolism going in between meals. These are not entire meals and should not be consumed that way. Be mindful of portion sizes.