21 Day Light & Lean Meal Plan

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Jonas Stone
5 years ago
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1 21 Day Light & Lean Meal Plan What better way to ignite your weight loss than to cleanse, revitalize, and energize your body? That is exactly what the 21 Day Light & Lean Meal Plan is going to guide you through. What makes this plan so successful? Simplicity. It is my belief that small changes over a period of time lead to massive transformation in the long run. How many diets have you started, just to gain every single pound back and then some? Believe me, you are not the only one and there is a reason for that. The reason is the human mind and its ability to justify things based on an internal reward system. This internal reward system is easily swayed by bad habits that create addiction-like patterns, making your will power seemingly non-existent. Thinking clearer, feeling lighter, and being more engaged and energized is all part of the long term goal. In the following guide, you ll learn how to live a healthier life, not just how to complete a program. 3 Week Breakdown Prime the body Alkalize the body Detoxify the body Week 1 Week 2 Week 3

2 Week 1 Vibrant or Electric Foods What are Electric foods? The term electric foods was coined by Dr. Sebi, a pathologist, herbalist, biochemist, and naturalist. Dr. Sebi is known for studying and personally observing herbs in America, Latin America, Africa, and the Caribbean cultures, and over the years has developed a unique approach to healing with herbs, firmly rooted in over 30 years of practical experience. According to Dr. Sebi: All of the African bio-mineral balance compounds are comprised of natural plants, which means their constitution is of alkaline nature. This is important and instrumental in our success in reversing pathologies because disease can only exist in an environment that is acidic; thus it is inconsistent to utilize inorganic substances when treating disease because they are of an acid base. Only consistent use of natural botanical remedies will effectively cleanse and detoxify a diseased body, reversing it to its intended alkaline state. Vibrant foods are plant-based foods that produce electricity to keep the body in a state of homeostasis and it is at this stable state where the body is performing at its best and most balanced. Conversely, hybrid foods and GMO foods lack the alkaline nourishment the body requires, disrupting the body s natural equilibrium. Think of this first week as a way to charge and prime your body.

3 Food Suggestions Amaranth (whole grain) & Amaranth Flatbread Amaranth greens (Calalloo) Dandelion Greens Dark Leafy Greens Kale (i.e. Red Kale/Dinosaur Kale) Mushrooms (except shiitake) Quinoa (red or black preferred) Salad Greens Wild Rice (black) Zucchini Nuts Almond Butter Raw Almonds Sesame Seeds Tahini Butter Walnuts Fruits Apples Bananas Berries Cantaloupe Cherries Currants Dates Figs Grapes Limes (Key Limes) Mango Melons (Seeded) Orange (Seville or sour preferred) Papaya Peaches Pears Plums Prunes Raisins (Seeded)

Sample Recipes Serves 1 VEGGIES OVER NOODLES Ingredients 1-2 cups pasta alternative (spirallized zucchini, or 100% spelt, quinoa or kamut noodles) ½ onion (chopped) ½ bell pepper

Drain and let sit. Set a medium non-stick pan on medium/high heat Add 1 tbsp. coconut oil and spread the oil evenly across. Add onions and ginger.

4 Sample Recipes Serves 1 VEGGIES OVER NOODLES Ingredients 1-2 cups pasta alternative (spirallized zucchini, or 100% spelt, quinoa or kamut noodles) ½ onion (chopped) ½ bell pepper (chopped) 1 tsp. grated ginger (fresh) pinch sea salt 1 tbsp. coconut oil ½ zucchini (chopped) ¼ cup chopped walnuts for garnish Instructions Heat/cook pasta alternative. Drain and let sit. Set a medium non-stick pan on medium/high heat Add 1 tbsp. coconut oil and spread the oil evenly across. Add onions and ginger. Cook until onions are beginning to golden/brown. Add peppers and zucchini and cook and stir for about 2 minutes. Add drained pasta alternative. Cook for 5 minutes, stirring gently and often. Add chopped walnuts on top.

sesame seeds Instructions Pre-heat oven 400F. In a large bowl, add all ingredients except sesame seeds.

5 Serves 1 SQUASH FRIES Ingredients Half of 1 butternut squash (peeled and cubed) ½ tbsp. coconut or avocado oil pinch of sea salt pinch of cinnamon 2 tbsp. sesame seeds Instructions Pre-heat oven 400F. In a large bowl, add all ingredients except sesame seeds. Place parchment paper onto a baking sheet. Lay the squash flat. Bake for min or until lightly browned. Remove from oven. Sprinkle sesame seeds on top and more cinnamon if desired.

tender, then hollow out Place quinoa grain in saucepan with water covering the top. Cook low heat until water is absorbed, then set aside. Sauté mushrooms and red bell peppers in olive oil.

6 Serves 1 ANCIENT GRAIN STUFFED PEPPERS Ingredients 1 ½ cup of quinoa or farro 1 lb. oyster or brown button mushroom 2 green bell peppers 3 tbsp. olive oil ½ yellow bell peppers chopped fine ¼ tsp of ground cumin ½ tsp sweet basil ½ tsp dill ½ tsp sea salt 2 slices of kamut or spelt bread toasted, crumbled Instructions Steam bell peppers until tender, then hollow out Place quinoa grain in saucepan with water covering the top. Cook low heat until water is absorbed, then set aside. Sauté mushrooms and red bell peppers in olive oil. Season inside the bell peppers with some spices and olive oil. Mix quinoa or farro, mushrooms, and bell pepper with remaining seasonings. Stuff bell peppers with mixture, then sprinkle bread crumbs on top. Bake in preheated oven at 250 degrees for minutes.

Week 2 Alkaline Balanced Meals What are Alkaline Foods? Alkaline foods are organically grown plant-based foods that can remain alive when not eaten. Alkaline or live foods contain a ph close to 7.

What is the difference between alkaline and acidic? Acid-promoting foods include refined carbs, dairy, meats, and poultry.

7 Week 2 Alkaline Balanced Meals What are Alkaline Foods? Alkaline foods are organically grown plant-based foods that can remain alive when not eaten. Alkaline or live foods contain a ph close to 7.0 like water. It consists primarily of fresh greens, vegetables, fruits, and raw seeds. Alkaline foods can be prepared in several ways i.e. soaking, sprouting, blending, and marinating to make them more easily digestible. What is the difference between alkaline and acidic? Acid-promoting foods include refined carbs, dairy, meats, and poultry. These foods create the kind of acidic environment in your body that puts stress on your kidneys and liver and may even increase the risk of serious disease. Foods that produce alkaline compounds in the body, however, help neutralize these effects. Knowing which foods are acid-promoting and which are alkalinepromoting is the first step to balancing your diet. Food Suggestions Avocado Blended Soups Homemade Raw Sesame Seed Milk Homemade Walnut Milk Kelp Noodles Large Salad Nori Rolls Sea Vegetables Seed & Nut patties Raw Crackers Raw Walnut Butter Smoothies Kale Chips Zucchini

Making Alkaline Doable A good rules of thumb for this week is to try and pair at least 2 alkaline foods with one acidic based food. This will make your life easier when trying to decide what to eat.

8 Making Alkaline Doable A good rules of thumb for this week is to try and pair at least 2 alkaline foods with one acidic based food. This will make your life easier when trying to decide what to eat. Sample Meals Breakfast Eggs (acid-promoting) scrambled with spinach and broccoli (alkaline) served with half a grapefruit (alkaline). Lunch Salad greens (alkaline) served with slices of roasted turkey meat (acidpromoting) with avocado and chopped veggies (both alkaline). Dinner Lean red meat (acid-promoting), with a half-baked sweet potato (alkaline), served with stir-fried veggies (alkaline). Alkaline Snacks Watermelon Cantaloupe Dates Figs Nut butters Nuts Seeds HOMEMADE NUT OR SEED MILK To make this effectively, you need to make sure you can first make the nuts or seeds into a butter paste. Ingredients 2 tbsp. Raw Walnuts or Raw Sesame Seeds (or 1.5 tbsp. homemade nut/seed butter) 1 cup spring water Instructions 1. Pour all ingredients into blender. *If you re not using nut/seed butter, then pour half of the water in and then the nuts/seeds and blend on high for 2-4 min to make a water paste. Add the remaining water and blend on high for 2 min. 2. Blend on high for 2 minutes.

9 Week 3 Green Week What is the Green Week? The Green week involves eating and drinking solely green-based foods and liquids. Your intake during this 7-day period should have at least 75% green ingredients. Drinking things like an organic green juice and consuming dark leafy green vegetables caters to your nutritional needs while detoxifying the body of waste. Why the Detox? Running your body through this unique green detox will help purify and ensure that any remaining toxins are flushed from the system. Ways to Get Green Juicing Juicing is an easy way to complete the green week. It is important that if you are going to be juicing, you utilize fruits which contain seeds (the seeds do not have to be eaten). Juice Examples Key Lime (seeded), Dandelion Greens, Cucumber (seeded), Kale, Ginger (fresh), Papaya, Young Coconut Water, Parsley (fresh), Cilantro (fresh) Blending Using a blender to make a green smoothie is another easy and effective way to ensure you are staying on track during this week. GREEN MACHINE SMOOTHIE ½-1 cup coconut or mineral water 2 handfuls of spinach ½ avocado ¼ cup blueberries (frozen) 1 tsp. spirulina or Moringa (optional) ½ cup chopped almonds or 1 tbsp. almond butter

WAKE UP GREEN ½ cup coconut milk 2 handfuls of kale ¼ cucumber ½ banana (frozen) ¼ cup strawberries

almond butter On the Heat *remember to keep your meals 75% green food and liquid based Mix and match your

GREEN VEGGIE STIR FRY Serves 1 Ingredients 1 pkg.

1 cup broccoli, chopped fine 2 handfuls spinach 1 small green pepper, chopped 1 tbsp.

10 WAKE UP GREEN ½ cup coconut milk 2 handfuls of kale ¼ cucumber ½ banana (frozen) ¼ cup strawberries (frozen) 1 tsp. spirulina or Moringa (optional) ½ cup chopped almonds or 1 tbsp. almond butter On the Heat *remember to keep your meals 75% green food and liquid based Mix and match your favorite green veggies. Use your favorite spices to add flavor and body to the dishes. GREEN VEGGIE STIR FRY Serves 1 Ingredients 1 pkg. oyster mushrooms, sliced 2 zucchinis, sliced ½ small yellow onion, chopped fine 8 cherry tomatoes, chopped 1 cup broccoli, chopped fine 2 handfuls spinach 1 small green pepper, chopped 1 tbsp. olive oil Instructions Put olive oil in heated non-stick pan Add tomatoes and onions. Add your favorite seasonings and sauté 3-4 min. Add mushrooms and sauté another 3-4 min. Add zucchini, bell peppers, broccoli and spinach. Sauté 3-4 minutes.

Going Forward When you have completed the 21 Day Light & Lean Meal Plan, I suggest you continue to use the principles and guidelines surrounding weeks 1 and 2.

11 Going Forward When you have completed the 21 Day Light & Lean Meal Plan, I suggest you continue to use the principles and guidelines surrounding weeks 1 and 2. This will help you achieve optimum health and wellness in the long-run. Week 3, the Green Week, is a perfect way to jumpstart your body and release hidden toxins. I often suggest my clients use the Green Week as a good reboot after a long vacation or rough weekend. It is important that you recognize hybrid and chemically induced foods that exist on the market today. Be mindful about what you are putting into your body and always make sure to read labels and avoid products with ingredients that you cannot pronounce! Approved Supplements & Minerals Moringa Powder Maca Powder Spirulina Pine Pollen Vegan Protein Powder Sun Warrior

No diet. Just Detox! Through this program you ll learn how to make better choices for your health in just 7 days.

No diet. Just Detox! Through this program you ll learn how to make better choices for your health in just 7 days. The most important things from which to detox are alcohol, restaurant food, processed food, and for many people, foods like gluten and dairy (to which they may be sensitive). I recommend doing a 7- day