* This meal outline can be mixed and matched to produce 90 DAYS of NON-NEGOTIABLE eating.

Transcription

1 * This meal outline can be mixed and matched to produce 90 DAYS of NON-NEGOTIABLE eating.

2 * Only 1 serving of each food item is to be eaten unless noted; for meats, a serving is the size of your palm. NN90 BREAKFAST NN90 LUNCH NN90 DINNER Day 1. - Steak Teriyaki Day 1. Sweet Potato Day 1. - ½ cup of Oatmeal - Brown Rice w/sesame Fries - ½ cup Fruit Medley Seed Garnish - Halibut Fish w/dill - ¼ cup of Almonds - 1 cup of Sliced - Greek yogurt dip Asparagus Stir Fry 2. 2 cups of Spinach Salad 2. 1 cup of Grilled 2. 2 Egg White Omelet - Small Shell Pasta Asparagus w/ 1 cup of Salsa Sautéed - ½ cup of Kidney Beans - ¼ cup of Brown Rice Spinach - ½ cup of Tomatoes w/ - Wild Caught Salmon Balsamic Vinaigrette 3. - Quinoa Salad 3. - Roasted Brussel 3. 2 Slices of Turkey w/cucumbers, tomatoes, Sprouts w/toasted sesame Bacon mint parsley, red onion, oil and spinach tomato - ½ cup of Sliced Mango olive oil, lemon juice and a salad - 2 Slices of Ezekiel Bread dash of salt - Steak Ribeye (lean cut) 4. 2 Turkey Sausages - 2 Whole Wheat Pancakes w/coconut oil 4. 1 cup of Black Bean Soup w/ Greek yogurt and cilantro topping 4. 1 cup of Broccoli - 1 Sweet Potato - Grilled Chicken 5. - Grilled Salmon 5. 4 Slices of Honey 5. - Grilled Chicken - 1 cup of Steamed Dew Melon w/cinnamon - 1 cup of Fresh Cut Broccoli and nutmeg Veggies - Grilled Red Bell Peppers - 2 Whole Wheat Toast - Hummus Dip w/black beans seasoned w/coconut oil with cumin

3 6. 1 Protein Breakfast Bar (at least 16g of protein) 7. 1 Whole Wheat English Muffin - 2 Over Medium Eggs - Sliced Tomatoes w/ Mrs. Dash garlic seasoning 8. 1 cup of Cut Peaches. apples, raspberries and sunflower seeds 9. 1 cup of Blended Fruit Smoothie w/almond butter Slices of Ezekiel Bread - 2 Scrambled Eggs - Pesto Tomato Slices Apple Slices, - ½ cup of raspberries w/ chia seeds 6. - Baked Acorn Squash - Green Salad w/avocado & apple cider vinegar dressing 7. - Fresh Baby Spinach w/ sliced cherry tomato - Egg Salad 8. - Grilled Chicken w/ grilled sliced yellow and red peppers - Avocado wrapped In romaine lettuce 9. - Salad Medley w/ Shaved carrots, beets, cucumbers, red peppers, mushrooms and cranberries - Grilled Salmon w/ apple cider vinegar dressing 10. Mixed Spring Salad w/ pine nuts, shaved almonds, cranberries, shaved carrots, and sliced cucumbers w/balsamic vinaigrette dressing Butter Bean Soup - Spinach Salad 6. 6 stems of Asparagus - 1 Sweet Potato - Roasted Chicken 7. - Grilled Zucchini w/ onions, asparagus, red peppers, and long grain wild rice 8. - Roasted Cauliflower Pizza w/gluten free whole wheat crust 9. 1 cup of Steamed Broccoli - Grilled Shrimp w/olive oil Stuffed Yellow Bell Peppers w/ground turkey corn garnished w/tomatoes cup of Grilled Veggies - Strip Steak

4 12. ½ cup of Oatmeal - Peach Slices w/nut meg and cinnamon 13. ½ cup of Baked Cinnamon Apples Pieces - 2 Honey Turkey Sausage Egg White Omelet w/ feta cheese and sautéed spinach cup of Bananas Slices, raspberries and sunflower seeds w/honey Sliced Avocado - 2 pieces of Ezekiel Bread 2 Slices of Turkey Bacon 17. ¼ cup of Chia Seeds soaked in 1 cup of almond milk and sliced strawberries & raspberries w/nutmeg Tuna Salad on top of spinach w/sunflower seeds and tahini spread Romaine Salad - Grilled Chicken - Zucchini, Cucumber and Tomato slices w/balsamic vinaigrette Cobb Salad w/ balsamic vinaigrette Grilled Turkey Burger - ¼ cup of chickpeas - 1 cup of spinach w/ cayenne pepper and tomatoes - Greek yogurt Shrimp Tacos w/ non GMO corn tortillas, tomatoes, cilantro, and salsa Open Face Turkey Burger w/ caramelized onions with tahini sauce - Sweet Potato Fries Red snapper - ½ cup of Grilled Bok Choy - ¼ cup of Long Grain Rice Roasted Kale - 1 cup of Cubed Sweet Potatoes - ½ cup of Cherry Tomatoes - Chicken Leg Quarter cup of Stir Fry Veggies - Sea Bass - Avocado Slices Roasted Onions and Potatoes - 1 cup of Brussel sprouts Grilled Zucchini w/ red onions, capers, sliced and cherry tomatoes - ¼ cup of Brown Rice - Wild Caught Salmon 17. ½ cup of Snap Beans - Grilled Chicken slices w/ sautéed mushrooms,

5 18. ¼ cup of Skinned and Soaked Almonds - ¼ cup of Kiwi slices and figs Whole Wheat English Muffins - 1 Poached Egg - Sliced Avocado Whole Wheat/Gluten Free Waffles w/sliced bananas and strawberries cup of kale, cucumber, apple and beet Smoothie cup of Berry Medley (blackberries, raspberries, and strawberries w/cinnamon and honey) - 1 piece of Ezekiel Bread w/coconut oil Greek Yogurt - ½ cup of Mango - 1 piece of Ezekiel Bread w/almond butter spread Mixed Green Salad w/ tomatoes, sliced zucchini, and blueberries w/raspberry vinaigrette Tuna and Egg White Salad w/green onions and nonfat cheese - 1 Watermelon Slice Curry Squash Soup Turkey Meatballs - Gluten Free Buns w/ tomato sauce and nonfat cheese Roasted Garlic Spinach w/ sautéed zucchini, red peppers, and a side of tahini 23. Kale Salad w/ cucumbers, onions, strawberries and kiwi w/raspberry vinaigrette cup of Sautéed Brussel Sprouts w/pecans - Sliced Strip Steak - Avocado Slices Roasted Chicken Kabobs w/ veggies of choice Grilled Tuna Steak - ½ cup of Broccoli - 1 Mashed Sweet Potato 21. ½ cup of Portabella Mushrooms, Kale Greens, and Caramelized Carrots Turkey Burger Sliders w/baked yam buns, goat cheese, red pepper, spinach, and grilled asparagus Mixed Green Salad w/ ½ cup of shrimp and mussels

6 24. ½ cup of Oatmeal w/almond milk, cinnamon, nutmeg, and sliced avocado cup of Lemon Water - 2 Slices of Watermelon 26. ½ of a Grapefruit - Egg White Omelet w/ sliced tomatoes and basil Scrambled Eggs - 2 pieces of Ezekiel bread w/ dill spread and sliced cucumbers - Greek yogurt 28.rolled breakfast fajita scrambled eggs w/salsa and cilantro slices of Baked Turkey Bacon - Apple Slices (1 apple) Half of Whole Wheat Pita Bread stuffed with grilled chicken, grilled red and yellow peppers w/ hot sauce and mango salsa Spinach Salad w/ Egg Whites, cucumbers, tomatoes, chopped asparagus, and curry couscous w/raspberry vinaigrette Romaine Lettuce Cups filled w/grilled chicken, corn avocado, Greek yogurt, lemon pepper, and feta cheese 27. Low Fat Tortilla Pizza w/ low fat cheese, spinach, and tomatoes 28.spinach apple walnut chicken salad w/feta cheese Baby Spinach w/ orange slices and date slices w/balsamic vinaigrette Oregano Lemon Chicken Stir Fry (1/2 cup of Chicken and 1 cup of stir fry) 25. ½ cup of Zucchini Pasta w/ tomato sauce and sliced portabella mushrooms Salmon Slices w/dill, basil, avocado spread, and ¼ cup of snow peas 27. ½ cup of Grilled Asparagus Tips - Roasted Garlic Lamb Chops 28.lemon garlic chicken, roasted pepper quinoa, sautéed zucchini Roasted Sweet Potato - 1 cup of spinach and green beans

7 30. - ½ cup of Oatmeal w/ sliced mango in almond milk w/honey cinnamon and nutmeg piece of Ezekiel Bread - 1 Poached Egg - Side Salad Grilled Sautéed Chicken - 1 Eggplant w/ 1 cup of red onion, zucchini, and spinach