14 Day Fat Flush Meal Plan

Transcription

1 14 Day Fat Flush Meal Plan Day Breakfast Mid-Morning snack Lunch Mid-Afternoon snack Dinner 1 Oatmeal w/ flaxseed & bee pollen Grilled chicken breast; steamed green beans; distilled romaine lettuce topped w/ grilled chicken, sprouts & a squirt of lemon juice; distilled Protein shake made w/ & 1 scoop protein powder; 1 pear; distilled Baked cod; 1/2 sweet potato; steamed bok choy; distilled 2 Millet w/ flaxseed & bee pollen distilled or herb tea 1/2 apple; packed canned tuna; distilled spinach toped w/ grilled chicken, radishes, cucumbers & dash balsamic vinegar; distilled Water packed canned tuna; cherry tomatoes; distilled Roasted turkey breast; 1/2 swet potato; steamed asparagus; distilled 3 Oatmeal w/ flaxseed & bee pollen 1 pear; roasted turkey; distilled Grilled chicken w/ 1/2 sweet potato; green beans; distilled Roasted turkey breast; raw, sliced radishes; distilled Grilled bison tenderloin; 1/2 sweet potato; steamed, sliced zucchini; distilled 4 Cream of Wheat cereal w/ bee pollen (optional) & flaxseed; hardboiled egg whites; 1/2 pear; protein shake made w/ & 1 scoop protein powder; distilled Bison tenderloin w/ broccoli; distilled Grilled chicken; sliced cucumber, raw, sliced radishes; 1/2 pear; distilled Baked tilapia; steamed spinach; steamed broccoli; 1/2 sweet potato; distilled

2 Day Breakfast Mid-Morning snack Lunch Mid-Afternoon snack Dinner 5 Millet w/ flaxseed & bee pollen distilled or herb tea 1/2 apple; packed canned tuna; distilled Baked tilapia w/ 1/2 sweet potato; bok choy & steamed tomatoes; distilled Water packed canned tuna; celery sticks; distilled ; 1/2 apple Roasted elk; 1/2 sweet potato; steamed asparagus; steamed green beans; distilled 6 Quinoa w/ flaxseed & bee pollen (optional); hardboiled egg whites; Grilled chicken; celery sticks; distilled spinach topped w/ packed tuna; sprouts; squeeze of lemon juice & distilled 1 pear; protein shake made w/ 1 scoop protein powder; distilled Baked chicken breast; 1/2 sweet potato; steamed broccoli; distilled 7 Cream of Wheat cereal w/ bee pollen (optional) & flaxseed; hardboiled egg whites; 1/2 apple; protein shake made w/ & 1 scoop protein powder; distilled Grilled tuna loin; 1/2 sweet potato; raw, sliced radishes; distilled Hardboiled egg whites; sliced tomatoes; 1/2 pear, distilled Grilled chicken; 1/2 sweet potato; steamed, sliced zucchini; steamed asparagus; distilled What is the 14 day Fat Flush for? Breaking plateaus, losing 5 to 10 pounds, quick weight loss... should only be followed for a maximum of two weeks. Eat your last meal at 6pm, or four hours before bed. What is the 14 day Fat Flush?: Please note that this is a strict meal plan & will not be easy for some of you. There is very little room for indulgence & you may feel a little foggy due to lack of complex carbs. If it is too much, you can add more complex carbs (yam, apple, or brown rice) to one of your early meals. But hardcore eating promises results, & that is what you will get! How the 14 day Fat Flush works: Follow the Eat Clean principles Complex Carbs from fruit: 1 apple or pear per day... 1/2 in the morning and 1/2 in the afternoon or evening Complex Carbs from vegetables: 2 cupped handfuls eaten four times per day of cucumbers, radishes, tomatoes, leafy greens, broccoli, spinach, asparagus, green beans, sprouts, celery, bok choy or other high content, non-starchy, low-glycemic index vegetables Complex Carbs from whole grains & starchy carbs: 1 handful per day of cooked quinoa, brown rice, oatmeal, millet or cream of wheat... topped with 2 to 4 tablespoons of ground flaxseed and 2 to 4 tablespoons of bee pollen. 1 hand-sized sweet potato or yam serving per day... 1/2 in the morning and 1/2 in the afternoon or evening Lean Protein: 1 palm sized portion eaten five times each day of chicken, tuna, egg whites, turkey, bison, elk or non-oily fish. Good quality, sugar & chemical free protein powder (hemp, soy, or whey) may be substituted for any protein serving Beverages: 1 gallon per day of distilled ; fresh w/ no sodium or clear, unsweetened herbal tea AVOID: dairy products, juice, bread, salad dressings- except lemon juice & balsamic vinegar, spreads, and high sodium foods

3 EAT CLEAN PRINCIPLES: Do eat more- eat six small meals each day. Do eat breakfast everyday, within an hour of rising. Do eat a combo of lean protein & complex carbs at each meal. Do eat sufficient (2 to 3 servings) healthy fats every day. Do drink 2 to 3 liters of each day. Do carry a cooler packed with clean foods every day. Do depend on fresh fruits & vegetables for fiber, vitamins, nutrients & enzymes. Do adhere to proper portion sizes. AVOID all over-processed foods, particularly white flour & sugar. AVOID chemically charged foods. AVOID foods containing preservatives. AVOID artificial sugars. AVOID artificial foods, such as processed cheese slices. AVOID saturated & trans fats. AVOID sugar loaded beverages, including colas & juices. AVOID, or do your best to limit, alcohol intake. AVOID all calorie dense foods containing little or no nutritional value. These are anti-foods. AVOID super sizing your meals. Place to shop for your 14 day Fat Flush: Sprouts Trader Joeʼs Whole Foods Magic Mt. Pkwy Bouquet Canyon Rd Valencia Blvd Valencia Santa Clarita Valencia Hrs: 7am-10pm Hrs: 8am-9pm Hrs: 8am-10pm

4 Grocery List: Cream of Wheat Millet Oats Apples Asparagus Bok Choy Broccoli Celery Cherry Tomatoes Cumcumbers Green Beans Kale Lemons Pears Radishes Romaine Lettuce Spinach Sprouts Sweet Potatoes Tomatoes Zucchini Bison Chicken Cod Eggs Elk Protein Powder Quinoa Tilapia Tuna Loin Water-packed, Canned Tuna Balsamic Vinegar Herbal Tea

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