Step by Step Food Guide
|
|
- Leonard Richard
- 5 years ago
- Views:
Transcription
1 Pre-Program Step by Step Food Guide If you re reading this before your program begins, you re on it. Pre-program is one of the most vital steps to success. Get organized by reviewing the Prep Guide and Meal Plan below to set yourself up for a smooth transition into the program while saving time in the kitchen. Days 1-10: Phase 1 Eliminate and Nourish Phase 1 is upon you and we have lots of tips to help you move through it without a hitch. In these first 10 days, you ll nourish your body with 3 meals per day as well as snacks. Two of the most common fears, hunger and starvation, is typically nipped in the bud as most people realize we weren t lying, this is really all about food. Each of your meals will contain a recommended protein component (GF grain, beans, plus seeds). You ll find yourself making huge strides by eliminating 13 of the most common inflammatory foods (gluten, dairy, soy, animal proteins and more), while nourishing your body with more alkalizing, whole foods. Your curious spirit and willingness to experiment per the signals your body shares will yield numerous victories along the way. Tea Fruit Beans Fish and/or seeds Gluten-Free Grain Vegetables Vegetables Days 11-21: Phase 2 Food Discovery Between Days 8-12 you should begin feeling good. How good is good? As with Food Fit, each person s opportunities for change and improvement are unique to them. But suffice it to say, most people are pleasantly surprised with how much improvement they re able to achieve. Most clients tap into their body s energy reserves - that is, high energy sustained throughout the day (without caffeine). You might also experience reduced allergies, weight, pain, irritability, bloating and more. We call these your Rewards. This is an important milestone and represents a new and improved baseline from which you ll test in Phase 2. One by one you ll bring back those potentially inflammatory foods to see whether they help you thrive in your Rewards, or hold you back by impacting areas like energy, weight, mood, allergies, pain, or digestion. 1
2 Prep Guide & Phase 1 Meal Plan Prep makes perfect: A Meal Plan Overview We know what you re thinking what the in the world am I going to eat during my 10 day cleanse? This meal plan will tell you exactly that. What s more? This guide and our recipes will instruct you on exactly how to prepare breakfast, lunch and dinner for the next 10 days while spending the least amount of time in the kitchen. Perfect? We think so. Our plan emphasizes simple meals that can be conquered by even the least experienced cook. Weekend prep produces super quick meals during the busy week. Large meals at dinner turn leftovers into lunch the next day. Don t have dinner leftovers? Wake up and bake. Seriously, wake up, pop some in the oven and roast while you brush your teeth, get the kids off to school or check s. Only have a few minutes? Throw some of your pre-chopped in a skillet and sauté with a touch of compliant oil and fresh ginger, into a smer with a little water, or onto a baking sheet and roast with fresh herbs. We like whole foods and short cuts. Strictly adhere to this meal plan or use it as a simple guide, incorporating your own spin on it. Mix and match using other LL compliant recipes or create your very own dishes. Make meal substitutions to include you enjoy this is also a great time to experiment with new-to-you. Our suggestion: use each Saturday throughout the program to grocery shop, and each Sunday to cook beans and chop for the upcoming week. Intimidated by the kitchen? You re not alone. Many are pleasantly surprised to discover mad new skills that allow for quick, healthy eating every day. 2
3 Saturday: Review & Shop Step 1: Information Prep Your Kitchen. What s your current food storage container situation like? Pyrex or other glass storage containers are going to be helpful for keeping your stored at their best quality. What spices and dried herbs do you have? Make note so you don t overbuy at the store. Grocery List. Print and finalize your grocery list (page 11/12). Enter the store empowered with your detailed list and Approved Foods Card. Step 2: Grocery Shop Shop. Explore the produce section and check those items off your list. Look for orangic, pre-washed and chopped salad and leafy greens (spinach, kale, romaine). Be sure any pre-chopped and packaged are void of any spice mixes or seasonings that would likely contain non-compliant ingredients (garlic, nightshades, etc). Please opt for organic as much as possible, but especially with items noted on your Approved Foods Card. Refrigerate. Unload your groceries and store all in the fridge, keeping like items organized together. Tomorrow you ll take about one hour to wash & chop your. In a large pot, cover 1 lb. of dried chickpeas with water and let soak on your counter or in the fridge overnight. Now...you re done. Go enjoy your Saturday evening. 3
4 Sunday: Cook & Chop Step 3: Hot Kitchen Prep Chickpeas. Beans, beans the wonderful fruit, the more you eat the more you hold up. We know this one. Actually, the better you soak and cook your beans, the easier to digest. Take your beans that have been soaking overnight, drain, and add water to cook according to your bean instructions under recipes. Once cooled, use Pyrex containers to portion and store in single serving sizes and freeze leave one portion chickpeas in the fridge for Day 1 lunch. Grains. Pre-cook a double serving of grain for breakfast on Day 1 and Day 2. Refrigerate. Suggested double serving sizes: Women, 1 2 cup dry quinoa & 1 cup water; Men, 3 4 cup dry quinoa & cups water. See grain recipes and instructions for more info. Step 4: Cold Kitchen Prep Wash. Wash all of your and dry completely. Allow to air dry, or use a towel to pat water off. Be gentle with the greens salad spinners work great, but gently patting dry with a towel works as well. If you bought prewashed greens, your jobs already half done. Chop. Chop your salad greens, kale, 2 zucchini, 2 yellow squash, broccoli, cauliflower and 4 medium carrots. Leave everything else whole and store in the fridge. Store. Use Pyrex or other similar containers to store your chopped. Fold and place a paper towel at the bottom of each container to absorb moisture and retain freshness. Refrigerate. Salad Dressings. Mix it up. Make one (or more) Mason Jar Salad Dressing (see Recipes pour & shake.). Kitchen Tips While you re chopping up all those, keep a large storage container near and toss your veggie scraps in it as you go. Store in freezer and continue to add as you move throughout the program. Once you accumulate enough veggie scraps, throw them in a pot and cover with water to make a wildly nutritious veggie broth (see Recipes). 4
5 Recap You ve accomplished A LOT in the past two days. OWN IT. Not only are you prepared for the first week or more of your program, but you are creating some phenomenal prep and kitchen skills that you will continue to refine in the upcoming weeks. We re excited to further guide you through continued prep, Phase 1, and Phase 2 Food Tuning. Your journey is only beginning let s see where it takes you. 5
6 DAY 1 Salad Greens Mason Jar Salad Dressing chickpeas /4 Stir-fry Basically Add seeds to your for an extra protein boost Add of TIPS: Refrigerate stir-fry leftovers. Transfer 1 portion of chickpeas from the freezer to fridge (for Day 2 lunch). DAY 2 Stir-Fry Leftovers chickpeas /4 Hearty Kale Chips Roasted Veggies Add of fish TIPS: Cook double serving of quinoa, or other compliant grain for breakfast next 2 days, refrigerate. Transfer 1 portion of lentils from freezer to fridge. 6
7 DAY 3 Roasted Veggie Leftovers lentils /4 Veggie Fettuccine Add seeds to your for an extra protein boost Add of fish TIPS: Refrigerate veggie leftovers. Transfer 1 portion of chickpeas from the freezer to fridge. DAY 4 Leftover Fettuccine chickpeas /4 Basil & Mint Stir- Fried Snap Peas & Caulilower Add for an extra protein boost Add of TIPS: Refrigerate stir-fry leftovers. Cook double serving of breakfast grains, refrigerate. Transfer 1 portion of lentils from the freezer to fridge. 7
8 DAY 5 Stir-Fry Leftovers lentils /4 Beet Soup Add for an extra protein boost Add of TIPS: Refrigerate soup leftovers. Transfer 1 portion of chickpeas from the freezer to fridge. DAY 6 Soup leftovers chickpeas over side salad with Mason Jar Salad Dressing /4 You Pick: Roasted Veggie Mix (bonus for green veg!) Add for an extra protein boost Add of TIPS: Refrigerate leftover. Cook double serving of breakfast grains, refrigerate. Transfer 1 portion of lentils from the freezer to fridge. 8
9 DAY 7 Roasted veggie leftovers lentils /4 Stir-Fry Basically Add for an extra protein boost Add of TIPS: Refrigerate stir-fry leftovers. Transfer 1 portion of chickpeas from the freezer to fridge. DAY 8 Stir-Fry Leftovers lentils /4 Mean Green Beans Mashed Caulilower Add for an extra protein boost Add of TIPS: Refrigerate veggie leftovers. Cook double serving of breakfast grains, refrigerate. Transfer 1 portion of lentils from the freezer to fridge. 9
10 DAY 9 Mean Green Bean leftovers Mashed Caulilower leftovers lentils /4 Warm Kale Salad Avocado Vinaigrette Add for an extra protein boost Add of TIPS: Refrigerate veggie leftovers. Transfer 1 portion of chickpeas from the freezer to fridge. DAY 10: Bravo! Warm Kale Salad Leftovers chickpeas /4 Celebrate with your favorite Phase 1 recipe! Add for an extra protein boost Add of TIPS: Refrigerate veggie leftovers. Cook double serving of breakfast grains, refrigerate. Transfer 1 portion of lentils from the freezer to fridge. 10
11 P1 Meal Plan Shopping List (Using Meal Plan) Use in conjunction with your Approved Foods Card. Because compliant are a free food and there is no limit on the amount you eat during meals, note that this is a weekly estimate, and you are encouraged to add as you wish. Choose your favorites! VEGETABLES 2 bunches Kale 1 bag or bunch Dino Kale Salad Greens: Lettuces, Arugula, or Belgian Endive 1 bunch Celery Snap Peas, small bag 1 big bunch Carrots 1 head Caulilower 1 head Broccoli 1 bunch Broccolini Brussel Sprouts, small bag 1 1/2 lbs. Green Beans 4 yellow squash 4 Zucchinni Ginger Root, about 5 1 small Jicama 3 medium Beets JUICING AT HOME? Makes about 4 juices. All organic. 1 head Kale 1 bunch Celery 1 bunch Spinach 2 bunches Parsley 4 carrots GRAINS 1lb. Quinoa 1/2 lb. Millet 1/2 lb. Amaranth FRUIT 3 Avocados 1 bunch Bananas Berries: Blueberries, Blackberries, or raspberries 2 apples FRESH HERBS 1 bunch Basil 1 bunch Mint 1 bunch Parsley 1 bunch Cilantro SEASONINGS Himalayan Salt Cinnamon Stevia Mustard Poweder Oregano, dried Fennel, dried Rosemarry, dried Tarragon, dried Basil, dried BEANS 1 lb. Chickpeas 1 lb. Lentils OILS / VINEGARS 100% Olive Oil Braggs Apple Cider Vinegar SEEDS / SNACKS Raw Pumpkin Seeds Raw Seeds Raw Sunlower Seeds Chia seeds SPREADS / DIPS Sunbutter Butter ETC. Milk (Living Harvest) Protein Flax Seed Meal Small food storage containers (like Pyrex) 1 roll parchment paper TIPS: This is not a static list add any complaint fruits and you d like. We encourage you to work the program as best its you. If you see some of your favorites on the Approved Foods Card, add them to this list. Grains, beans, seeds and seasonings are often available in the bulk section. Always opt for organic berries, apples, peaches, plums and juicing vegetables. highly recommended for all produce, beans, grains and seeds. Consider buying a simple food dicer/chopper, such as Cuisinart. While not required, kitchen tools can be used to save prep time! 11
12 Open Shopping List Use in conjunction with your Approved Foods Card. Choose your favorites. VEGETABLES Leafy Greens: Kale, Spinach, Collards, Mustard Greens, Chard Salad Greens: Lettuces, Arugula, or Belgian Endive FRUIT Avocados Bananas Berries: Blueberries, Blackberries, or raspberries SEEDS / SNACKS Raw Pumpkin Seeds Raw Seeds Raw Sunlower Seeds FRESH HERBS SPREADS / DIPS Sunbutter JUICING AT HOME? Makes about 4 juices. All organic. 1 head Kale 1 bunch Celery 1 bunch Spinach 2 bunches Parsley 4 carrots GRAINS Quinoa SEASONINGS Himalayan Salt Dried Herbs BEANS Chickpeas OILS / VINEGARS 100% Olive Oil Braggs Apple Cider Vinegar ETC. Small food storage containers 1 roll parchment paper TIPS: Grains, beans, seeds and seasonings are often available in the bulk section. Always opt for organic berries, apples, peaches, plums and juicing vegetables. highly recommended for all produce, beans, grains and seeds. Consider buying a simple food dicer/chopper, such as Cuisinart. While not required, kitchen tools can be used to save prep time. 12
7 Day Detox. Meal Plan & Recipes. Copyright 2017 Holistically Living. All rights reserved.
7 Day Detox Meal Plan & Recipes Meal Plan One (sample only) BREAKFAST LUNCH DINNER SNACKS & TREATS MON Tropical Greens Smoothie Spicy Garlic Prawn & Sautéed Swiss Chard Super Easy Soup -make extra for
More informationMAMA RECHARGED MEALS 403. Created by Mama Recharged
MAMA RECHARGED MEALS 403 Created by Mama Recharged MAMA RECHARGED MEALS 403 Mama Recharged This is your full plan for the week. The shopping list includes everything you need for all your meals and snacks.
More information30-Day. Challenge Meal Plan WEEK 2
30-Day Challenge Meal Plan WEEK 2 Table of Contents Week 2 Grocery List 3 Week 2 Recommended Kitchen Tools 5 Week 2 Food Prep Options 6 Week 2 Recipes 9 Week 2 Daily Menus 21 Week 2 Grocery List FRUITS
More informationFall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching
Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead
More informationBe Well CLeanse. Menu plan, shopping lists, & recipes for the perfect 2 week cleanse. bewell.com
Be Well CLeanse Menu plan, shopping lists, & recipes for the perfect 2 week cleanse bewell.com Menu: WEEK ONE DAY 1 Lunch: Smoked Salmon Salad (page 12) Dinner: Grass Fed Burger with Quick Probiotic Pickle
More informationIronside Fitness Clean Eating Meal Plan
Ironside Fitness Clean Eating Meal Plan Portions will depend on your individual goals. Ideally, you will eat slowly and mindfully. Stop eating when you are full, your body is very smart and will tell you
More informationGuided Reboot 15-Day Plan
Guided Reboot 15-Day Plan In this packet: Part 1: Days 1 5 Meal Plan & Shopping List Part 2: Guided Reboot Recipes Days 1-5: Meal Plan At-A-Glance Part 1: Days 1-5 Meal Plan & Shopping List When You Wake
More informationLioness. Meal Plan PHASE 1. Week 3. The Betty Rocker Inc. All Rights Reserved Page!1
Lioness Meal Plan PHASE 1 Week 3 The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan Phase 1, Week 3 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker Inc. All Rights Reserved Page!2
More informationRaw Is Sexy Highly Rawsome- High Raw Weekly Meal Plan
1 2 Welcome, Highly Raw-some Friend! I am so excited that you are embarking on this amazing journey of change and embracing a healthy lifestyle. There is no one else in the world who is quite like you.
More informationHEALTHY EATING FOR FOR
HEALTHY EATING FOR FOR Simple BUSY PERSON Cleanse FOR THE BUSY PERSON Page 1 Simplifying the Cleanse It s easy to get intimidated by the prospect of having to prepare food and meals for a cleanse. I know
More informationIronside Fitness Clean Eating Meal Plan
Ironside Fitness Clean Eating Meal Plan Portions will depend on your individual goals. Ideally, you will eat slowly and mindfully. Stop eating when you are full, your body is very smart and will tell you
More informationRefresh & Rejuvenate
MEAL PLAN CLEANSE PHASE (DAYS 1-10) MEAL PLAN GUIDELINE DAYS 1-10 BREAKFAST SNACK LUNCH SNACK DINNER 2 scoops OsoLean powder 1 scoop NutriVerus powder 1 cup frozen fruit ½ to 1 cup fresh or frozen vegetables
More informationDay Task Notes. Sun. Grab the Week 1 grocery list and get to it! Adjust. serving sizes if necessary and mark off any items. you already have.
www.narrowroadfitness.com Jill@NarrowRoadFitness.com Day Task Notes Grocery shop. Grab the Week 1 grocery list and get to it! Adjust serving sizes if necessary and mark off any items you already have.
More informationWinter 2019 :: Omnivore Menu Plan 1 maryjulia@thenewschoolkitchen.com slow cooker beef stew stuffed mushrooms // mixed greens with balsamic turkey cranberry squash bowls winter buddha bowl slow cooker
More informationWinter Vitality DETOX MEAL PLAN. &recipes. To Your Health - Margery Corrigan, CHHC.
Winter Vitality DETOX MEAL PLAN &recipes To Your Health - Margery Corrigan, CHHC margery.toyourhealth@gmail.com www.margerycorrigan.com PHASE ONE&THREE Sample meal plan MON Winter Greens Smoothie BREAKFAST
More informationNew Beginnings Health & Wellness dba Back2Basic Nutrition. Back2Basic Nutrition s Meal Planning on a Budget
Back2Basic Nutrition s Meal Planning on a Budget Weekly Plant Based Gluten Free & Dairy Free Family Friendly meals designed with the busy on a budget family in mind. There are certain staples that if you
More informationMake Fat Cry Kitchen
Make Fat Cry Kitchen 8-Week Meal Plan WEEK 2 Bree Argetsinger a.k.a The Betty Rocker Table of Contents Week 2: Groceries 3 Week 2: Food Prep 5 Suggested Food Prep Sequence 7 Week 2: Recipes 9 Week 2: Daily
More informationHormone Balancing Meal Plan Vegan Week 1
Hormone Balancing Meal Plan Vegan Week 1 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Breakfast Shake or Robins Nut Granola Shake or Robins Nut Granola Shake Shake or Robins Nut Granola Shake
More information5 Day Clean Eating Meal Plan with Grocery List Healthy Wisdom from Amber
5 Day Clean Eating Meal Plan with Grocery List Healthy Wisdom from Amber Like most women, you have probably experienced self- sabotage and a lack of preparation on your health and weight loss journey.
More informationWEEK 3 RECIPES. Join the community at #SOSummerShapeUp WAKE-UP RECIPES: Good Morning Shot: Lemon Ginger Detox
WAKE-UP RECIPES: Good Morning Shot: Lemon Ginger Detox - 12 oz. of Water (at room temp) - Juice of 1/2 Lemon - Either 1/2 inch knob Ginger Root OR pinch of Cayenne Pepper 1. Add lemon juice to glass of
More informationRaw Is Sexy Highly Rawsome- High Raw Weekly Meal Plan
1 2 Welcome, Highly Raw-some Friend! I am so excited that you are embarking on this amazing journey of change and embracing a healthy lifestyle. There is no one else in the world who is quite like you.
More informationRefresh & Rejuvenate
MEAL PLAN CLEANSE PHASE (DAYS 1-10) MEAL PLAN GUIDELINE DAYS 1-10 BREAKFAST SNACK LUNCH SNACK DINNER 2 scoops OsoLean powder 1 scoop NutriVerus powder 1 cup frozen fruit ½ to 1 cup fresh or frozen vegetables
More informationWhole Food Plant Based Diet for Cancer Prevention
Bareroots Natural Health and Yoga Centre Whole Food Plant Based Diet for Cancer Prevention Plant Based Diet for Cancer Prevention Feel free to substitute grass fed, free range, organic meat and eggs if
More information60 Quick & Easy Whole Food Recipes
60 Quick & Easy Whole Food Recipes A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole
More informationTips for Packing a Healthy School Lunch
Tips for Packing a Healthy School Lunch Laura Sant, Franklin County Packing lunches for your children is no easy task. It takes time and planning. Plus, every parent knows that just because you pack it,
More informationSTEP UP YOUR SPRING A TRUE FOOD CLEANSE
STEP UP YOUR SPRING A TRUE FOOD CLEANSE MEAL PLAN &recipes phase 1 Margery Corrigan, CHHC To Your Health Margery.toyourhealth@gmail.com www.margerycorrigan.com 0 1 PHASE ONE sample meal plan BREAKFAST
More informationDitch the Dinner Drama
F I X Y O U R D I N N E R Ditch the Dinner Drama 1 Fix Your Dinner for PCOS Ditch the Dinner Drama The concept of dinner, and the reality of it, are very often at polar opposites. Perhaps we imagine a
More informationLioness. Meal Plan PHASE 2. Week 4. The Betty Rocker TM Inc All Rights Reserved Page!1
Meal Plan PHASE 2 Week 4 Lioness The Betty Rocker TM Inc All Rights Reserved Page!1 Lioness Meal Plan Phase 2, Week 4 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker TM Inc All Rights Reserved
More informationTHE JOE CROSS 7 DAY JUICE CHALLENGE PLAN
THE JOE CROSS 7 DAY JUICE CHALLENGE PLAN OVERVIEW - JOE CROSS 7 DAY JUICE CHALLENGE Day 1: Monday Day 2: Tuesday Day 3: Wednesday Day 4: Thursday Day 5: Friday Day 6: Saturday Day 7: Sunday Daily Juice
More informationDINNER RECIPES. Copyright 2014 Core Athletica Inc.
RECIPES Baked Bell Peppers Basic Tomato Sauce Citrus Slaw Citrus Tacos Cedar Plank Salmon Crock-Pot Chicken Dinner Grilled Asparagus Grilled Veggie Kabobs Ground Meat Sunday Marinara Sauce Homemade Chicken
More informationEasy 7-Day Meal Plan for Busy Families. Created by Dr. Christa Reed Kruger, ND
Easy 7-Day Meal Plan for Busy Families Created by Dr., ND Easy 7-Day Meal Plan for Busy Families Dr., ND Welcome to the Easy 7-Day Meal Plan for Busy Families. You will feel confident knowing that your
More informationMake Fat Cry Kitchen
Make Fat Cry Kitchen 8-Week Meal Plan WEEK 6 Bree Argetsinger a.k.a The Betty Rocker Table of Contents Week 6: Groceries 3 Week 6: Food Prep 5 Suggested Food Prep Sequence 7 Week 6: Recipes 8 Week 6: Daily
More informationEasy Raw Meals for Home Chefs l 1
Easy Raw Meals for Home Chefs l www.rawfoodchef.com 1 With just a little advanced raw food prep (only a few hours during the week), and a little additional time on the weekends, you ll be able to prepare
More informationLioness. Meal Plan PHASE 2. Week 2. The Betty Rocker TM Inc All Rights Reserved Page!1
Lioness Meal Plan PHASE 2 Week 2 The Betty Rocker TM Inc All Rights Reserved Page!1 Lioness Meal Plan Phase 2, Week 2 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker TM Inc All Rights Reserved
More informationLifestyle Plan Week 8
Lifestyle Plan Week 8 Believe it or not, most people have no trouble getting enough whole grains into their diet. Clearly, all white breads should be replaced with whole grains, but don t go overboard:
More informationWeek 2 Meal Plan. Remember to use your Dirty Dozen/Clean 15 shopping list for your produce.
Week 2 Meal Plan Breakfast: Continue with shakes. Use Arbonne Protein Powder Recipes Doc under Files Tab on Facebook group page. Be sure to adhere to AVOID list! Weekend continue shakes or optional: GF
More informationWomen's Hormone Balancing Diet
Women's Hormone Balancing Diet Women's Hormone Balancing Meal Plan by Melissa Holloway C.H.N. www.melissaholloway.com Mon Tue Wed Thu Fri Sat Sun Chocolate Cauliflower Shake Chocolate Cauliflower Shake
More informationMake Fat Cry Kitchen
Make Fat Cry Kitchen 8-Week Meal Plan WEEK 8 Bree Argetsinger a.k.a The Betty Rocker Table of Contents Week 8: Groceries 3 Week 8: Food Prep 5 Suggested Food Prep Sequence 6 Week 8: Recipes 7 Week 8: Daily
More informationBreakfast. Lunch. Snack 1. Dinner. Snack 2. Michelle Hagel
Mon Tue Wed Thu Chocolate Cherry GreenPumpkin Smoothie Pie Protein Smoothie Chia Seed Breakfast Popsicles Berry Baked Oatmeal Fri Kiwi Green Smoothie Sat Sun Bacon & Eggs Breakfast Mango Jar Green Smoothie
More informationPost-Summer Detox Program
Post-Summer Detox Program Please enjoy this Post Summer Detox Program that we've put together for you. Remember that healthy eating is only half of the battle when it comes to losing weight. Call or email
More informationWHAT YOU NEED WHAT YOU NEED TO DO SAMPLE RECIPE PACK
TO DO SAMPLE RECIPE PACK Healthy cooking doesn't have to be difficult. These 12 recipes are packed with nutritional benefits and couldn t be easier to make! www.fitnessworkstameside.com TABLE OF CONTENTS
More informationWeek 2 Meal Plan: Vegan
Week 2 Meal Plan: Vegan Breakfast: Protein Shake Cinnamon Quinoa Breakfast (optional see recipe and adjust grocery list) Blueberry Coconut Parfait (optional see recipe and adjust grocery list) Lunch: Protein
More informationFOR FAST-PACED LUNCHES BY YURI ELKAIM
13 Mason JarMeals FOR FAST-PACED LUNCHES BY YURI ELKAIM Copyright 2016 and beyond by Elkaim Group International, Inc. All rights Reserved No portion of this book may be used, reproduced, or transmitted
More informationWeeks 7 & 8. Breakfast: various smashed toasts
Weeks 7 & 8 Breakfast: various smashed toasts A big trend in healthy breakfasts right now is smashed toasts. Basically, it s toasted bread with something delicious and healthy on top of it. Yield: 1 serving
More informationHealthy Living Summer Recipes
Healthy Living Summer Recipes From our Healthy Living Experts Healthy Living Summer Recipes Page 1 Recipes provided by RVP Rose West Quinoa and Kale Salad Ingredients 1 can organic black beans, rinsed
More informationMeal Prep Challenge, Week 3: Grocery List
Meal Prep Challenge, Week 3: Grocery List Serves 2 (x) = servings yielded per recipe 1. Meal 1: Taco Soup (x6) 2. Meal 2: Cilantro Citrus Shrimp w/ Mexican Quinoa Pilaf (x4) 3. Meal 3: Herb Roasted Chicken
More informationWEEK two RECIPES. beetspulseandthyme.co.uk
WEEK two RECIPES MORNING Gluten Free Granola 50g GF oats 50g coconut flakes 50g almond flakes 25g pumpkin/sunflower seeds/pine nuts mix 25g hemp seeds 2 tbsp melted coconut oil 1 heaped tsp cinnamon Scatter
More informationM E A L P L A N E A S Y B R E A K F A S T R E C I P E S
E A S Y B R E A K F A S T R E C I P E S E A S Y V E G A N M E A L P L A N questions? jenne@sweetpotatosoul.com M T BREAKFAST oatmeal DINNER kale kimchi salad SNACKS fresh fruit + nuts DINNER sweet potato
More informationLucky Green Smoothie. Breakfast. Lunch. Pistachios. Pecan Pie Squares. Snack 1. with Tomatoes, Avocado & Spinach Salad. Dinner.
Mon Tue Paleo Granola Paleo Granola Wed Thu Fri Sat Sun Lucky Green Smoothie Lucky Green Smoothie Paleo Huevos RancherosPaleo Huevos Rancheros Breakfast Pulled Chicken & Pesto Wraps Cream of Celery & Asparagus
More informationHormone Balancing Meal Plan Vegan Week 3+
Hormone Balancing Meal Plan Vegan Week 3+ Sunday Monday Tuesday Wednesday Thursday Friday Saturday Breakfast Shake or Hummus Shake Shake or Hummus Shake Shake Shake or Hummus Shake Lunch Grilled Vegetable
More informationIronside Fitness Clean Eating Meal Plan
Ironside Fitness Clean Eating Meal Plan The plan, grocery list, preparation instructions and recipes can all be found in this document. Portions will depend on your individual goals. Ideally, you will
More informationTraditional, Real Food Menu Plans
humble Traditional, Real Food Menu Plans by: Diana Bauman * = Dessert Shopping List Fresh Produce carrots (5) celerty stalks (4) onion (2) potatoes (12) peas, fresh or frozen (3 cups) leek (1) lemon (2)
More information*Make sure to have plenty of rest and drink LOTS and LOTS of water! (8 oz. per hour while awake)
Lunch and Dinner (Chef V s Healthy Routine) HOW TO USE CHEF V S HEALTHY ROUTINE I want to make this simple for you. Since you may not always be in the mood for certain things, I ve created an easy chart
More informationTotal-Body Transformation Challenge
Total-Body Transformation Challenge www.mypersonalfitnesscoach.com www.tierraverdefitness.com Table Of Contents Green & Protein Smoothies 3 Biofuel 3 Homemade Dressings & Condiments 4 Breakfast Deliciousness
More informationContents. Introduction... 4 Cycle 1 Meal Plans... 6 Day Cycle 2 Meal Plans...8 Day Cycle 3 Meal Plans...10 Day 9...
Contents Introduction... 4 Cycle 1 Meal Plans... 6 Day 1... 7 Day 2... 7 Day 3... 7 Cycle 2 Meal Plans...8 Day 4... 9 Day 5... 9 Day 6... 9 Cycle 3 Meal Plans...10 Day 7... 11 Day 8... 11 Day 9... 11 Cycle
More informationBOOTCAMP MEAL PLAN : Week 2
Snacks: BOOTCAMP MEAL PLAN : Week 2 Breakfast: Your Favorite Recipes Chocolate Covered Strawberry shake Mixed berry smoothie Basic chocolate shake Chocolate almond smoothie Blueberry smoothie Lunch: Repeat
More information#MOMLIFE Kid-Friendly Program hannah@fitnessministry.ca Hey Mommas, I know what its like trying to get healthy and get your family on board. I have attached some recipes here for your munchkins and an
More informationCLEAN EATING CHALLENGE GROCERY LISTS
CLEAN EATING CHALLENGE GROCERY LISTS You ll notice that Week 1 is a considerably bigger haul than Week 2. This is because you ll be stocking up on pantry items at the beginning, and so you won t have to
More informationSMALL CHANGES IN THE BEGINNING BREAKFAST
In the previous article, I listed foods that were most balancing to achieve a clean burning metabolism that burns fat and gives you energy to spare. Most of my patients are too busy to cook so they rely
More informationLioness. Meal Plan PHASE 1. Week 2. The Betty Rocker Inc. All Rights Reserved Page!1
Lioness Meal Plan PHASE 1 Week 2 The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan Phase 1, Week 2 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker Inc. All Rights Reserved Page!2
More informationA healthy outside starts on the inside. ~ Robert Ulrich
60 Quick & Easy Whole Food Recipes 1 A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole
More informationJUICES & SMOOTHIES. If using a juicer you do not need to add the water.
JUICES & SMOOTHIES The recipes for the juices are for the use of a blender and nut milk bag or fine mesh strainer. If you have a juicer of course use that but you will be adding more veggies and no water,
More informationIndividual 7- Day Meal Plan week 1
Individual 7- Day Meal Plan week 1 Breakfast Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Millet with Carrot Smoothie Oatmeal with Buckwheat- Ric Strawberries Berries Pancakes Oatmeal with Berries Quinoa
More informationEating for Happiness Program. Created by In Balance Pilates
Eating for Happiness Program Created by In Balance Pilates Eating for Happiness Program In Balance Pilates Enjoy our plan for Eating for Happiness! Get more ideas and resources when you sign up at www.inbalancepilates.ca
More informationBreakfast. Snack 1. Lunch. Snack 2. Dinner. & Pecan Breakfast. Mango Oat Smoothie. Mango Oat Smoothie. Grilled Shrimp. One Pan Paleo.
Mon Tue Wed Thu Fri Sat Sun Pear & Pecan Breakfast Pear Quinoa & Pecan Breakfast Strawberry Quinoa Coconut Overnight Strawberry OatsCoconut Overnight Triple Berry Oats Protein Bowl Spinach Quiche with
More informationMaking Broth. Bone Broth. Tips: Healthy Body Healthy You
Making Broth Bone Broth Bone broth is a great source of gelatin and glutamine, which can be very healing for the body. Bone broth can be purchased at health food or specialty stores. Store-bought will
More informationExplore your health with DELICIOUS FOODS
Explore your health with DELICIOUS FOODS Recipes Mannatech s TruHealth Signature Smoothie Although our TruPLENISH Shake is amazing on its own, you can personalize the following recipe with your favorite
More informationPasta Recipes Created by Nicole Porter Wellness
Pasta Recipes 5.24.18 Created by Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl,
More informationPhase 1 STARCH, WHEAT, SOY, PEANUT, AND COW S MILK ELIMINATION
Phase 1 STARCH, WHEAT, SOY, PEANUT, AND COW S MILK ELIMINATION 1500 Calorie Meal Plans WEEK SEVEN Healthy, delicious recipes created for the Metabolic Code Diet Plan Shopping List 1 container MCD-approved
More informationBreakfast. Lunch. Snack 1. Dinner. Snack 2. Chickpea Waldorf. Grapes & Almonds. Banana with Peanut. Powerhouse Veggie
Mon Tue Wed Thu Fri Sat Orange Immunity Booster Orange Smoothie Immunity Booster Sweet Smoothie Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats
More informationDaily Goals. Nutrition Plan 4 PLAN 4. Top Tips to Remember. Unlimited non-starchy vegetables. 1 cup beans/legumes
For every 2 vegetables, enjoy 1 fruit 15% of daily calories from meat, dairy, and processed foods Unlimited non-starchy vegetables Daily Goals PLAN 4 1 ounce raw unsalted nuts/seeds 1 cup beans/legumes
More informationDaniel Fast Meal Plan
Daniel Fast Meal Plan Monday, August 21st - Tuesday, September 12th Need a little help planning meals? Below is a meal plan and grocery list for dinners. Go to www.danielfasting.com for cooking instructions,
More informationWEEK #6 RECIPES. Healthy, Happy & Hot Program Week #6
WEEK #6 RECIPES Banana Bread Biscotti **This is not my recipe and I haven t tried it. I would like to and thought I would pass it on to you. Ingredients 1 cup raw almonds 1 Tbsp flax meal 1 ripe banana,
More information5 Day Raw Food Cleanse
5 Day Raw Food Cleanse Restore Health and Cleanse your system with the power of plants. Be Naturally Fit May 22-26th "1 5 Day Raw Food Cleanse You are what you eat. Well, the real truth is that we are
More informationDISCLAIMER. To find out how many calories you need each day, you can use the following tool:
MEAL PLAN WEEK 4 DISCLAIMER This meal plan is meant to serve as guidance only, you do not need to follow it strictly. Feel free to adjust the plan as you see fit. Each day contains approximately 2,000
More informationSports Nutrition Race Week Plan
Sports Nutrition Race Week Plan MENU OPTION VEGGIES PROTEIN CARBS FATS BREAKFAST S Sweet potato pancakes [showcasing: high quality carb if needed morning of race] Sports Performance Smoothie + [showcasing
More informationBRE AKFASTS TO RISE AND SHINE..com
F A S T, D E L I C I O U S & N O U R I S H I N G BRE AKFASTS TO RISE AND SHINE.com W A K E Y W A K E Y, G O R G E O U S. Chasing your dreams requires clarity, energy and a lot of ballsy-ness. The best
More informationVegan Challenge. Breakfast. Recipes. Oatmeal. Avocado Toast. Green Monster Pancakes. Instructions:
WWW.FITMOMMA.COM Vegan Challenge Breakfast Oatmeal 1 ¾ cup water 1 cup rolled oats 1 tbsp chia seeds 1 tbsp hemp seeds ¼ cup raisins Instructions: Bring the water to a boil, add rolled oats, chia seeds,
More informationHere you will find 15 amazing recipes to make in bulk.
1 Here you will find 15 amazing recipes to make in bulk. EASY-TO-MAKE BULK RECIPES OF THEM ARE VEGAN-FRIENDLY *Look for the green leaf symbol to find Vegan-Friendly Options By making these dishes in larger
More informationDirections on How to Make Chop
Directions on How to Make Chop In order to make chop, you will need a large, clean bucket or pot (depending on how much you plan to make), a cutting board, several knives, a food processor (we use one
More informationM E A L P R E P 1 0 1
F i s h e r N u t r i t i o n S y s t e m s M E A L P R E P 1 0 1 M e a l P r e p l i k e a B o s s a n d R e d u c e M e a l T i m e S t r e s s S U Z A N N E F I S H E R M S, R D, L D N BENEFITS OF MEAL
More informationRy's Meal Plan. The New School Kitchen Created by The New School Kitchen
Ry's Meal Plan Created by Tue Wed Thu Fri Sat 6 6 5 5 4 Slow Cooker B NSK Red Thai NSK One Pan Slow Cooker M Dinner Vegan Corn B Roasted Broc Mashed Parsn Blueberry Ban Snack 3 Ry's Meal Plan 51 items
More informationLioness. Meal Plan PHASE 2. Week 3. The Betty Rocker TM Inc All Rights Reserved Page!1
Meal Plan PHASE 2 Week 3 Lioness The Betty Rocker TM Inc All Rights Reserved Page!1 Lioness Meal Plan Phase 2, Week 3 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker TM Inc All Rights Reserved
More informationA 7-Day Alkaline Meal Plan From Dr. Daryl Gioffre January 26th, 2016
A 7-Day Alkaline Meal Plan From Dr. Daryl Gioffre January 26th, 2016 Dr. Daryl Gioffre is our frigging alkaline guru, people, and when we eat alkaline we actually do feel better. He practices the 80/20
More informationtomorrow's lunch. Assemble salad (if not using leftover stir fry) for tomorrow s lunch. Cut carrots and store for tomorrow's dinner.
7-Day Meal Planner Day of Week Meal Time Saver Tip Sunday PREP DAY! Apple, Sweet Potato, Brussels Sprouts Hash Make paleo mayo if out. Make egg pizza cups for the week. Cut potatoes for dinner and store
More informationFASTING FOR HEALTH AND WELLBEING
Juicing 101 FASTING FOR HEALTH AND WELLBEING Understand Juicing It s important to first understand the purpose behind Juicing & Juice Fasting. The reason is simple. Vegetables & Fruits have the highest
More informationLifestyle Plan Week 5
Lifestyle Plan Week 5 Week 5: Stay Focused on Nutrient Dense Fiber to Feel Fuller When it comes to building healthy habits, small decisions add up over time. Start with soup and salad first! Fill up on
More informationDay Day Day Day
CONTENTS Day 1... 3 Breakfast... 3 CHOCOLATE smoothie... 3 Lunch... 4 HERB SALAD... 4 Dinner... 5 Tomato & Cucumber Salad with Maple Baked Chicken... 5 Day 2... 6 Breakfast... 6 Grain Free Oatmeal... 6
More informationHow to Use this Plan 3. Menu 4. Breakfasts 6. Lunch/Dinners 11. Snacks 17. Dessert 18. Prep Plan 19. Shopping List 21.
How to Use this Plan 3 Menu 4 Breakfasts 6 Lunch/Dinners 11 Snacks 17 Dessert 18 Prep Plan 19 Shopping List 21 2 Title of the book The typical meal plan says eat this meal here, here, and here. This, however,
More informationRecipes. Week 3. Quick List Version
Recipes Quick List Version Meal Plan and Prep Schedule Day #1 Prep For Day 1-4: This prep session covers your base recipes for the next 4 days. Smoothie: Classic Cleanse Smoothie Snack: Classic Chia Pudding
More informationDay 1 Day 2 Day 3 Day 5 Day 5 Day 6
Day 1 Day 2 Day 3 Day 5 Day 5 Day 6 Breakfast Pear & Pecan Breakfast Quinoa Pear & Pecan Breakfast Quinoa Pear & Pecan Breakfast Quinoa Green Apple Cinnamon Smoothie Green Apple Cinnamon Smoothie Triple
More informationMarch Dinner Ideas. Created by In Balance Pilates
March Dinner Ideas Created by In Balance Pilates March Dinner Ideas In Balance Pilates Enjoy 2 weeks of dinner ideas with our Free gift to You! Get more at www.inbalancepilates.ca Chicken Curry Noodle
More informationLioness. Meal Plan PHASE 1. Week 4. The Betty Rocker Inc. All Rights Reserved Page!1
Lioness Meal Plan PHASE 1 Week 4 The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan Phase 1, Week 4 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker Inc. All Rights Reserved Page!2
More informationG O - T O R E C I P E S
M Y F A V O R I T E H E A L T H Y G O - T O R E C I P E S B Y T A R A B I A L E K T A B L E O F C O N T E N T S Preface Energy Boosting Breakfasts Breakfast Burrito Cinnamon A.M. Quinoa Double-boosted
More information30-Day. Challenge Meal Plan WEEK 4
30-Day Challenge Meal Plan WEEK 4 Table of Contents Week 4 Minimal Eating Guide 3 Week 4 Groceries (List for Minimal Prep) 6 Week 4 Hybrid Eating Guide 7 Week 4 Groceries (List for Hybrid Prep) 10 Week
More informationRecipe. Ranch Dressing Mix
Ranch Dressing Mix A homemade ranch recipe is a healthy alternative to store bought ranch and is perfect for serving with vegetable and salads. Yogurt offers a high amount of protein for just a few calories.
More informationMIHG2. Shopping Tips & Ideas Sheet. Categories. How long will it take you to become the CEO of your body? "Nature itself is the best physician.
1 2 MIHG2 Categories Shopping Tips & Ideas Sheet Wondering what to look for when you go to the market? Here are some helpful tips Fruits and Vegetables Whole Grains, Brown Rice, Pasta Legumes, Seeds, Beans,
More informationWeek 1. Afternoon: Pumpkin Seed Pesto Salad
Recipes Meal Plan and Prep Schedule Day #1 Prep For Day 1-4: This prep session covers your base recipes for the next 4 days. Smoothie: Strawberry Mint Smoothie Snack: Chia Pudding Afternoon: Pumpkin Pesto
More information21-Day Whole Body Reset: 1 Week Sample Meal Plan and Recipes
21-Day Whole Body Reset: 1 Week Sample Meal Plan and Recipes The sample plan is to give you ideas on what to eat and is not intended for you to follow perfectly. Blank meal planning sheets and shopping
More informationVegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1)
Vegetarian Recipes Your Favorite Berries, Fruit & Nuts (Serves 1) In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana,
More information