DATE: o Pure Maple Syrup OR Stevia OR Raw Honey - B2 o Raw Honey - D2

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2 MEAL OPTIONS WEEK 2 (SAMPLE 1) BREAKFAST CHOICES - Meal 1 DATE: B1. Individual Egg & Spinach Cups B2. Chocolate Chia Pudding MORNING SNACKS - Meal 2 M1. Apple & Nut Butter M2. Smoothie LUNCH CHOICES - Meal 3 L1. Chicken Salsa on Butter Lettuce L2. Turkey & Avocado Melts EVENING SNACKS - Meal 4 E1. Almonds & Veggies E2. Cucumbers, Salsa & Hummus DINNER CHOICES - Meal 5 o Pure Maple Syrup OR Stevia OR Raw Honey - B2 o Raw Honey - D2 o Almond Milk OR Coconut Milk - B2 o (Unsweetened) o Feta Cheese (Fat Free) - B1 o 3 oz. All Natural Mozzarella Cheese - L2 o White Beans (1 can) - L1 o Strawberries - L2 o Pineapple Chunks (20 oz. can) - D2 o Sliced Water Chestnuts (8 oz. can) - D2 D1. Roasted Shrimp & Broccoli or Green Beans D2. Slow Cooker Pineapple Chicken & Quinoa or Rice o 7 Apples - M1 o Nut Butter (No Sugar Added) - M1 o Spinach - M2 o Fresh or Frozen Fruit (10 ½ Cups) - M2 o Nut Milk (Almond, Coconut, Hazelnut, etc.) - M2 o Almonds - E1 o Fresh Veggies (7 Cups, Your Choice) - E1 o English Cucumbers - E2 o Salsa (No Sugar Added) - E2 o Hummus OR Guacamole - E2 o Spinach - B1 o Butter Lettuce - L1 o Cilantro - L1 o 2 Tomatoes - B1, L1 o 1 Small Red Onion - L1 o Limes - L1 o 2 Avocados - L2 o 5 Cups Broccoli Florets OR Green Beans - D1 o Lemons - D1 o 1 Red Bell Pepper - D2 o Garlic (1 Clove) - D2 o Fresh Ginger - D2 o Eggs - B1 o Turkey (6 oz. per serving) - L2 o Sea Salt - B1, L1, D1 o Chicken (2 cups) - L1 o Black Pepper - B1, L1, D1 o Chicken (1 ½ lbs.) - D2 o Vanilla Extract - B2 o 1 ½ lbs. Shrimp (peeled & deveined) - D1 o Cacao Powder (Unsweetened) - B2 o Chia Seeds - B2 o Cooking Spray - D1 o Extra Virgin Olive Oil (EVOO) - D1 o Crushed Red Pepper Flakes - D1 o Cornstarch - D2 o Low Sodium Soy Sauce OR Braggs Aminos D2 For more tips & recipes, visit

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4 MEAL OPTIONS WEEK 2 (SAMPLE 2) BREAKFAST CHOICES - Meal 1 B1. Wild Blueberry & Almond Oatmeal B2. Clean French Toast MORNING SNACKS - Meal 2 M1. Apple & Nut Butter M2. Smoothie LUNCH CHOICES - Meal 3 L1. Chicken Tomatillo Salad L2. Lean Meatballs EVENING SNACKS - Meal 4 E1. Almonds & Veggies E2. Cucumbers, Salsa & Hummus DINNER CHOICES - Meal 5 D1. Fiesta Stuffed Bell Peppers D2. Baked Salmon & Asparagus o 7 Apples - M1 o Nut Butter (No Sugar Added) - M1 o Spinach - M2 o Fresh or Frozen Fruit (10 ½ Cups) - M2 o Nut Milk (Almond, Coconut, Hazelnut, etc.) - M2 o Almonds - E1 o Fresh Veggies (7 Cups, Your Choice) - E1 o English Cucumbers - E2 o Salsa (No Sugar Added) - E2 o Hummus OR Guacamole - E2 o Dry Rolled Oats - B1 o Ezekiel Bread - B2 o Crumbled Organic Tortilla Chips - L1 o Stevia OR Maple Syrup OR Raw Honey - B1 o Vanilla Extract - B1, B2 DATE: o Sliced Almonds - B1 o Cinnamon - B2 o Cumin - L1, D1 o Olive Oil - L1, D1, D2 o Apple Cider Vinegar - L1, L2 o Garlic Salt - L1 o Sea Salt & Pepper - L1, L2, D1, D2 o Dried Oregano - L2 o Dried Basil - L2 Thyme - L2 o Cilantro - D1 o Fresh Dill OR Thyme OR Rosemary OR Parsley - D2 o Almond OR Coconut Milk - B1 o All-Natural Tomatillo Salsa - L1 o Low Sugar Marinara Sauce (Look at Labels!) - L2 o Fresh Garlic Cloves - L2, D2 o Red Leaf Lettuce - L1 o Red Onion - L1 o 2-3 Avocados - L1, D1 o 2 Tomato - L1 o Cucumber - L1 o 3-7 Limes - L1, D1 o Mixed Greens - L2 o 1 Small Onion - L2 o 1 Red Bell Pepper - L2 o 1 Green Bell Pepper - L2 o 3 Bell Peppers (Red OR Green) - D1 o Black Beans (2 Cups Prepared) - D1 o 1 Cup Grape Tomatoes - D1 o 1 lb. Asparagus - D2 o Green Onions - D2 o 1 Lemon - D2 o Eggs - B1, B2, L2 o Chicken Breast - L1, D1 o 1 lb. Lean Ground Turkey, Chicken OR Beef - L2 o 4 - (6 oz.) Salmon Filets, Skinless For more tips & recipes, visit

5 Week 1 Notes Week 2 Notes Week 3 Notes Week 4 Notes

6 Week 1 Notes Week 2 Notes Week 3 Notes Week 4 Notes

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8 MEAL OPTIONS WEEK 2 (SAMPLE 1) BREAKFAST CHOICES - Meal 1 DATE: B1. Individual Egg & Spinach Cups B2. Chocolate Chia Pudding MORNING SNACKS - Meal 2 M1. Apple & Nut Butter M2. Smoothie LUNCH CHOICES - Meal 3 L1. Chicken Salsa on Butter Lettuce L2. Turkey & Avocado Melts EVENING SNACKS - Meal 4 E1. Almonds & Veggies E2. Cucumbers, Salsa & Hummus DINNER CHOICES - Meal 5 o Pure Maple Syrup OR Stevia OR Raw Honey - B2 o Raw Honey - D2 o Almond Milk OR Coconut Milk - B2 o (Unsweetened) o Feta Cheese (Fat Free) - B1 o 3 oz. All Natural Mozzarella Cheese - L2 o White Beans (1 can) - L1 o Strawberries - L2 o Pineapple Chunks (20 oz. can) - D2 o Sliced Water Chestnuts (8 oz. can) - D2 D1. Roasted Shrimp & Broccoli or Green Beans D2. Slow Cooker Pineapple Chicken & Quinoa or Rice o 7 Apples - M1 o Nut Butter (No Sugar Added) - M1 o Spinach - M2 o Fresh or Frozen Fruit (10 ½ Cups) - M2 o Nut Milk (Almond, Coconut, Hazelnut, etc.) - M2 o Almonds - E1 o Fresh Veggies (7 Cups, Your Choice) - E1 o English Cucumbers - E2 o Salsa (No Sugar Added) - E2 o Hummus OR Guacamole - E2 o Spinach - B1 o Butter Lettuce - L1 o Cilantro - L1 o 2 Tomatoes - B1, L1 o 1 Small Red Onion - L1 o Limes - L1 o 2 Avocados - L2 o 5 Cups Broccoli Florets OR Green Beans - D1 o Lemons - D1 o 1 Red Bell Pepper - D2 o Garlic (1 Clove) - D2 o Fresh Ginger - D2 o Eggs - B1 o Turkey (6 oz. per serving) - L2 o Sea Salt - B1, L1, D1 o Chicken (2 cups) - L1 o Black Pepper - B1, L1, D1 o Chicken (1 ½ lbs.) - D2 o Vanilla Extract - B2 o 1 ½ lbs. Shrimp (peeled & deveined) - D1 o Cacao Powder (Unsweetened) - B2 o Chia Seeds - B2 o Cooking Spray - D1 o Extra Virgin Olive Oil (EVOO) - D1 o Crushed Red Pepper Flakes - D1 o Cornstarch - D2 o Low Sodium Soy Sauce OR Braggs Aminos D2 For more tips & recipes, visit

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10 MEAL OPTIONS WEEK 2 (SAMPLE 2) BREAKFAST CHOICES - Meal 1 B1. Wild Blueberry & Almond Oatmeal B2. Clean French Toast MORNING SNACKS - Meal 2 M1. Apple & Nut Butter M2. Smoothie LUNCH CHOICES - Meal 3 L1. Chicken Tomatillo Salad L2. Lean Meatballs EVENING SNACKS - Meal 4 E1. Almonds & Veggies E2. Cucumbers, Salsa & Hummus DINNER CHOICES - Meal 5 D1. Fiesta Stuffed Bell Peppers D2. Baked Salmon & Asparagus o 7 Apples - M1 o Nut Butter (No Sugar Added) - M1 o Spinach - M2 o Fresh or Frozen Fruit (10 ½ Cups) - M2 o Nut Milk (Almond, Coconut, Hazelnut, etc.) - M2 o Almonds - E1 o Fresh Veggies (7 Cups, Your Choice) - E1 o English Cucumbers - E2 o Salsa (No Sugar Added) - E2 o Hummus OR Guacamole - E2 o Dry Rolled Oats - B1 o Ezekiel Bread - B2 o Crumbled Organic Tortilla Chips - L1 o Stevia OR Maple Syrup OR Raw Honey - B1 o Vanilla Extract - B1, B2 DATE: o Sliced Almonds - B1 o Cinnamon - B2 o Cumin - L1, D1 o Olive Oil - L1, D1, D2 o Apple Cider Vinegar - L1, L2 o Garlic Salt - L1 o Sea Salt & Pepper - L1, L2, D1, D2 o Dried Oregano - L2 o Dried Basil - L2 Thyme - L2 o Cilantro - D1 o Fresh Dill OR Thyme OR Rosemary OR Parsley - D2 o Almond OR Coconut Milk - B1 o All-Natural Tomatillo Salsa - L1 o Low Sugar Marinara Sauce (Look at Labels!) - L2 o Fresh Garlic Cloves - L2, D2 o Red Leaf Lettuce - L1 o Red Onion - L1 o 2-3 Avocados - L1, D1 o 2 Tomato - L1 o Cucumber - L1 o 3-7 Limes - L1, D1 o Mixed Greens - L2 o 1 Small Onion - L2 o 1 Red Bell Pepper - L2 o 1 Green Bell Pepper - L2 o 3 Bell Peppers (Red OR Green) - D1 o Black Beans (2 Cups Prepared) - D1 o 1 Cup Grape Tomatoes - D1 o 1 lb. Asparagus - D2 o Green Onions - D2 o 1 Lemon - D2 o Eggs - B1, B2, L2 o Chicken Breast - L1, D1 o 1 lb. Lean Ground Turkey, Chicken OR Beef - L2 o 4 - (6 oz.) Salmon Filets, Skinless For more tips & recipes, visit