All Natural Balanced Meal Plan
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- Angelica Todd
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1 General Information All Natural Balanced Meal Plan Baseline: 1900 Calories/day This Inner Warrior Meal Plan is a Paleo-emphasized, all-natural meal plan designed to be a sustainable eating pattern. The plan cuts out several foods that people are most commonly sensitive to, while focusing on eating mostly what our pre-agriculture ancestors would have eaten: protein and natural fruits, vegetables, and fats. Different from strict Paleo, however, there are some healthy beans in this diet (for added protein and fiber) as well as Greek yogurt, for its pro-biotic digestive qualities. It is highly recommended that you eat only non GMO-foods, including only certified organic fruits, vegetables and fats; wild-caught, low-mercury fish; freerange, grass fed beef and cow products; and cage-free, vegetarian poultry. Eat fruits and vegetables that were grown organically with love and care, and meat that was raised humanely and freely. Caloric Information The purpose of this plan is to give a baseline. It is meant for you to up the amounts you eat of these foods depending on how much physical exercise you are getting. It is important to consult with your physician or nutritionist to determine how many calories you should actually be getting per day based on your particular body type and fitness/activity regime. Benefits Foods switch daily important for digestion and absorption, and to avoid developed sensitivity Balanced Protein-Carbs-Fat: for optimal digestion, sugar regulation, and physical & mental performance Incorporates detoxifying foods Includes one cheat day: Saturday or Sunday you choose (but don t go too crazy!) Off Limits Foods (Except on cheat day) Soy Nuts White Starches Bread/Gluten Corn Sugar Caffeine Alcohol Minimal Foods Dairy (natural, grass fed or Greek only) Dark Starches Healthy Legumes (organic beans only) Gluten-free whole grains
2 GROCERY SHOPPING LIST Day Inner Warrior Balanced Meal Plan (1900 calories per day; ) Food Family Amount Units Calories Protein Carb Fat Adzuki bean Legume 1.0 Cup Apple Apple / Rose 5.0 Med Units Apple Sauce Apple / Rose 0.5 Cup Artichoke Composite (Aster) 2.0 Med Units Avocado Laurel 4.0 Units Banana Banana / Platain 2.0 Units Beet Goosefoot (Beet) 1.5 Cup Blueberry Grape 2.5 Cup Brocooli Mustard 2.0 Cup Brussel Sprouts Mustard 4.0 Cup Carrot Parsley 2.0 Cup Celery Parsley 4.0 Cup Coconut Butter Palm 3.0 TB Cod, Wild Alaskan Saltwater Fish 16.0 Ounces Collards Mustard 2.0 cup Egg Egg 3.0 Units Egg White Egg 9.0 Units Eggplant Nightshade 3.0 Cup Flax Seed Oil Composite (Aster) 2.5 TB Hearts of Palm Palm 2.0 Cup Hummus Legume 64.0 TB Kidney bean Legume 2.0 Cup Lettuce, romaine Composite (Aster) 9.0 Cup Lima Bean Legume 2.0 Cup Mushroom Fungus 2.0 Cup Olive Oil Olive 6.0 TB Olives, Black Olive 15.0 Units Onion Lily 1.5 Cup Pineapple Pineapple 1.0 Cup Potatoe, Sweet Morning Glory 1.0 Cup Rice milk (Unsweetened) Cereal 3.0 Cup Salmon, Wild Alaskan Fresh Water Fish 10.0 Ounces Scallop Mussles 16.0 Ounces Seaweed (agar, dried) Mustard 1.0 Ounces Protein Shake 4.0 Cup Shrimp Crustaceans 18.0 Ounces Spinach, raw Goosefoot (Beet) 6.0 Cup Strawberry Rose 6.0 Cup Tilapia, Wild Saltwater Fish 16.0 Ounces Tomatoe Nightshade 2.0 Cup Yogurt Nonfat, Greek Dairy 6.0 Cup Zuchini Gourd (Melon) 1.0 Cup
3 Monday Amount Units Calories Protein Carbs Fat Servings Breakfast Meat 3 Rice milk (Unsweete Cereal 1.0 Cup Veg 8 Blueberry Grape 0.5 Cup Fat 6 Banana Banana / Platain 0.3 Units Fruit 4 Flax Seed Oil Composite (Aster) 1.0 TB Carb 1 Yogurt Nonfat, GreekDairy 0.3 Cup Bean 2 Protein Shake 0.7 Cup Calories Protein Carbs Fat Apple Apple / Rose 1.0 Med Units Breakfast Avocado Laurel 0.3 Units % 36% 20% Lunch Tilapia, Wild Saltwater Fish 8.0 Ounces % 68% 28% Beet Goosefoot (Beet) 0.5 Cup Lunch Lettuce, romaine Composite (Aster) 3.0 Cup % 49% 17% Adzuki bean Legume 0.7 Cup Olive Oil Olive 1.0 TB % 35% 45% Olives, Black Olive 5.0 Units Dinner % 39% 21% Carrot Parsley 0.5 Cup Hummus Legume 4.0 TB % 51% 11% Dinner Tilapia, Wild Saltwater Fish 8.0 Ounces % 45% 21% Lima Bean Legume 0.7 Cup Brocooli Mustard 1.0 Cup Olive Oil Olive 1.0 TB Yogurt Nonfat, GreekDairy 1.0 Cup Blueberry Grape 0.5 Cup Brussel Sprouts Mustard 1.0 Cup Hummus Legume 2.0 TB Daily Total % 45% 21%
4 Tuesday Amount Units Calories Protein Carbs Fat Servings Breakfast Meat 5 Egg White Egg 3.0 Units Veg 6 Egg Egg 2.0 Units Fat 5 Strawberry Rose 1.1 Cup Fruit 3 Spinach, raw Goosefoot (Beet) 2.0 Cup Carb 1 Bean 1 Apple Apple / Rose 1.0 Med Units Avocado Laurel 0.3 Units Calories Protein Carbs Fat Lunch Breakfast Artichoke Composite (Aster) 1.0 Med Units % 32% 21% Scallop Mussles 8.0 Ounces Olive Oil Olive 1.0 TB % 68% 28% Lettuce, romaine Composite (Aster) 3.0 Cup Lunch Kidney bean Legume 0.7 Cup % 42% 14% Carrot Parsley 0.5 Cup % 35% 45% Hummus Legume 4.0 TB Dinner Dinner 50% 28% 22% Eggplant Nightshade 1.0 Cup Scallop Mussles 8.0 Ounces % 41% 15% Collards Mustard 1.0 cup Hummus Legume 6.0 TB % 39% 20% Protein Shake 0.3 Cup Blueberry Grape 0.5 Cup Hummus Legume 2.0 TB Brussel Sprouts Mustard 1.0 Cup Daily Total % 39% 20%
5 Wednesday Amount Units Calories Protein Carbs Fat Servings Breakfast Meat 4 Rice milk (Unsweete Cereal 1.0 Cup Veg 7 Blueberry Grape 0.5 Cup Fat 6 Banana Banana / Platain 0.3 Units Fruit 4 Flax Seed Oil Composite (Aster) 0.5 TB Carb 1 Protein Shake 0.5 Cup Bean 1 Apple Apple / Rose 1.0 Med Units Calories Protein Carbs Fat Avocado Laurel 0.3 Units Breakfast Lunch 40% 43% 17% Cod, Wild Alaskan Saltwater Fish 8.0 Ounces Hearts of Palm Palm 1.0 Cup % 68% 28% Lima Bean Legume 0.7 Cup Lunch Avocado Laurel 0.3 Units % 36% 14% Olives, Black Olive 5.0 Units % 37% 44% Celery Parsley 2.0 Cup Dinner Hummus Legume 5.6 TB % 23% 20% Dinner Tomatoe Nightshade 1.0 Cup % 43% 14% Onion Lily 0.5 Cup Cod, Wild Alaskan Saltwater Fish 8.0 Ounces % 39% 20% Collards Mustard 1.0 cup Olive Oil Olive 1.0 TB Protein Shake 0.3 Cup Banana Banana / Platain 0.5 Units Hummus Legume 2.0 TB Carrot Parsley 0.5 Cup Daily Total % 39% 20%
6 Thursday Amount Units Calories Protein Carbs Fat Servings Breakfast Meat 5 Egg White Egg 3.0 Units Veg 7 Egg Egg 1.0 Units Fat 6 Strawberry Rose 1.5 Cup Fruit 3 Avocado Laurel 0.2 Units Carb 1 Bean 2 Apple Apple / Rose 1.0 Med Units Avocado Laurel 0.3 Units Calories Protein Carbs Fat Lunch Breakfast Artichoke Composite (Aster) 0.3 Med Units % 40% 23% Olive Oil Olive 1.5 TB Shrimp Crustaceans 7.0 Ounces % 68% 28% Kidney bean Legume 0.7 Cup Lunch Beet Goosefoot (Beet) 0.5 Cup % 35% 20% Lettuce, romaine Composite (Aster) 3.0 Cup % 42% 40% Celery Parsley 2.0 Cup Dinner Hummus Legume 4.0 TB % 31% 20% Dinner Shrimp Crustaceans 6.0 Ounces % 42% 12% Spinach, raw Goosefoot (Beet) 2.0 Cup Hearts of Palm Palm 0.5 Cup % 40% 22% Strawberry Rose 1.5 Cup Brocooli Mustard 1.0 Cup Olive Oil Olive 1.0 TB Protein Shake 0.3 Cup Lima Bean Legume 0.3 Cup Avocado Laurel 0.2 Units Mushroom Fungus 2.0 Cup Daily Total % 40% 22%
7 Friday Amount Units Calories Protein Carbs Fat Servings Breakfast Meat 4 Rice milk (Unsweete Cereal 1.0 Cup Veg 6 Blueberry Grape 0.5 Cup Fat 6 Banana Banana / Platain 0.5 Units Fruit 4 Flax Seed Oil Composite (Aster) 0.8 TB Carb 1 Protein Shake 0.5 Cup Bean 1 Apple Apple / Rose 1.0 Med Units Calories Protein Carbs Fat Avocado Laurel 0.3 Units Breakfast Lunch 35% 46% 19% Adzuki bean Legume 0.3 Cup Salmon, Wild ALaska Fresh Water Fish 6.0 Ounces % 68% 28% Hearts of Palm Palm 0.5 Cup Lunch Avocado Laurel 0.5 Units % 29% 23% Hummus Legume 4.0 TB % 35% 45% Carrot Parsley 0.5 Cup Dinner Dinner 43% 30% 27% Eggplant Nightshade 1.0 Cup Salmon, Wild ALaska Fresh Water Fish 4.0 Ounces % 43% 13% Onion Lily 0.5 Cup Olive Oil Olive 1.0 TB % 39% 23% Zuchini Gourd (Melon) 1.0 Cup Banana Banana / Platain 0.3 Units Protein Shake 0.3 Cup Hummus Legume 2.0 TB Brussel Sprouts Mustard 2.0 Cup Daily Total % 39% 23%
8 Saturday/Sunday Amount Units Calories Protein Carbs Fat Servings Breakfast Meat 4 Egg Egg 1.0 Units Veg 9 Egg White Egg 3.0 Units Fat 6 Hummus Legume 4.0 TB Fruit 3 Pineapple Pineapple 1.0 Cup Carb 1 Potatoe, Sweet Morning Glory 1.0 Cup Bean 1 Apple Apple / Rose 1.0 Med Units Calories Protein Carbs Fat Avocado Laurel 0.3 Units Breakfast Lunch 23% 58% 19% Kidney bean Legume 0.3 Cup Protein Shake 0.7 Cup % 68% 28% Flax Seed Oil Composite (Aster) 0.8 TB Lunch Olives, Black Olive 5.0 Units % 40% 16% Beet Goosefoot (Beet) 0.5 Cup Apple Sauce Apple / Rose 0.5 Cup % 42% 40% Dinner Celery Parsley 2.0 Cup % 34% 22% Hummus Legume 4.0 TB Dinner 42% 37% 22% Olive Oil Olive 1.0 TB Shrimp Crustaceans 5.0 Ounces % 45% 22% Eggplant Nightshade 1.0 Cup Spinach, raw Goosefoot (Beet) 2.0 Cup Onion Lily 0.5 Cup Tomatoe Nightshade 1.0 Cup Yogurt Nonfat, GreekDairy 1.0 Cup Hummus Legume 4.0 TB Carrot Parsley 0.5 Cup Daily Total % 45% 22%
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