YOUR PERSONAL MEAL GUIDE

Transcription

1 YOUR PERSONL MEL GUIDE

2 WELCOME! I am so honored to have you here! I believe a healthy body equals a healthy life and the foundation is a sound nutrition plan. Notice I didn t say diet...diets have a deadline after which you will go back to where you were before you started. My goal is to give you an easy, sustainable lifestyle that doesn't leave you feeling deprived. You ll experience quite the opposite! You CN have your favorite not-so-healthy foods, just not every day at every meal. It s all about balancing the healthy and not so healthy, with a goal to tip the scales to the healthier side. While this guide may seem overwhelming, don t fret. I will walk you through this guide with a special Facebook live! couple of things to remember as your start your healthy lifestyle. Will you mess up? Yep. Will you find yourself jonesing late at night raiding the fridge? Yep. Will you be indulging in too many adult beverages on occasion? Yep. If I put you on a diet, you would see these missteps as failures. In my lifestyle, they are just part of life. We are humans living incredibly busy and stressful lives. We are not perfect either and we are here to let you know it s OK to fall off the horse. Your job is to just get up and I will help you get your butt back on the horse and heading down the trail again. If you have any questions, send me a message on Facebook or me at MaryBlackLifestyle@gmail.com. I will answer your message within 24 hours. re you ready? Let s roll!

3 DISCLIMER: The techniques, ideas, and suggestions in this program are not intended as a substitute for proper medical advice. Beginning a new diet -- particularly if you are pregnant, nursing, elderly, or if you have any chronic or recurring conditions. ny application of the techniques, ideas, and suggestions in this document is at the reader's sole discretion and risk. The editors, authors and or publishers of this program make no warranty of any kind in regard to the contents of this program, including, but not limited to, any implied warranties of merchantability for any particular purpose. The nutrition information provided is only a guideline. Please consult your physician before beginning this or any nutrition or weight loss program. In other words... Our advice does not replace the advice of your medical provider or doctor. Consult your doctor before you begin this or any program. These statements have not been evaluated by the Food and Drug dministration. These products are not intended to diagnose, treat, cure or prevent any disease. Note: If you are pregnant, nursing, diabetic, on medication, have a medical condition, or are beginning a weight control program, consult your physician before using Isagenix products or making any other dietary changes. Discontinue use if allergic reaction occurs. Weight loss results may vary. COPYRIGHT: No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, or otherwise, without the prior permission of the author. This Lifestyle Guide is provided for your personal, noncommercial use. Beyond personal use, permission to reprint or otherwise reproduce the guide in whole or in part is prohibited, unless prior written consent is obtained from the copyright owners. ny violation of usage will be prosecuted to the fullest extent of the law. MarkandMaryBlack.com

4 LET S STRT: BEFORE WE GET STRTED, COMMIT TO THE FOLLOWING: Drink a ton of water each day. Work your way up to a gallon a day! For extra detoxing effects, add lemon wedges to your water. You may have one cup of black coffee each day, but green tea is preferable. The calorie meals should be made up of lean protein, whole grains, vegetables, and good fats. See my menu guide. void artificial sweeteners, soda, and processed food. For best results, this program should be done in conjunction with a well-rounded cardio and weight training plan. (Stay tuned to my website! I ll be adding quick at home workouts!). Good fats oils are suggested throughout program. The list below contains many choices to choose from: Udoʼs, flax oil, walnut oil, macadamia nut oil, almond oil, hemp oil, sesame oil, sunflower oil. I have given you a menu and I also included sample meals to add variety to your plan!! HOW TO USE THIS GUIDE: This convenient guide can be read on electronic devices or printed out on your own printer. To print single pages, click on the Print this Page button and select Current Page option on your printer s dialogue box.

5 MELS

6 MEL FORMT GUIDE MEL FORMT MEL 1: B MEL 2: B C MEL 3: C or D E - 1 Tbsp MEL 4: B MEL 5: MEL 6: C E - 1 Tbsp B C D PROTEIN CRBS LOW GLYCEMIC HIGHER GLYCEMIC Egg White Shrimp IsaLean Shake* Salmon Scallops Flank Steak 1% Cottage Chs. Haddock Chicken Swordfish Greek Yogurt Cod Tuna IsaLean Bar Lentil Pilaf Canned Pumpkin Oatmeal Cooked Lentils Boiled Kidney Bean Couscous Wh. Wheat Pasta Shred Wheat Sweet Potato Brown Rice Oat Bran Potato Ezekiel Bread Whole Oats pple sparagus Blueberries Broccoli Cukes Green Beans String Beans Kiwi Raspberries Romaine Lettuce Spinach Strawberries Grapefruit Banana Cantaloupe Carrots Grapes Honeydew Oranges Papaya Pea Pods Pineapple Raisins Summer Squash Tomatoes Mango Cauliflower E: Nuts (1/4 c) Oils (1 Tbsp), vocadoes (1/2), Natural Nut Butter (1 Tbsp.) NOTES: Eat every 2.5 to 3 hours. Substitute any meal with and IsaLean Shake MESURMENTS: - 3 to 4 oz. (palm of hand) B - 1/3 to 1/2 cup (1 cupped hand) C - 1/2 cup (1 cupped hand) D - 1/2 cup (1 cupped hand) E - See above for amounts (1 Tbsp. = tip of thumb) (For IsaLean* canisters, use 2 scoops for meal replacement) *Order IsaLean Shakes here: MarkandMaryBlack.Isagenix.com Feeling hungry between meals? First check and make sure you are drinking you water. Try drinking 12 oz. of water and wait 15 minutes. If you re still hungry, have cut fruits and vegetables on hand and nosh on them! PRINT OUT THE NEXT PGE TO STRT PLNNING YOUR HELTHY MELS!

7 YOUR MEL PREP WORKSHEET Print this worksheet to plan your meals! MEL 1 MEL 2 MEL 3 MEL 4 MEL 5 MEL 6 DY 1 DY 2 DY 3 DY 4 DY 5 DY 6 DY 7

8 SMPLE MENU Here are some sample meals to make meal planning ESY! SMPLE CLORIE MELS 6 ounces baked cod, 1 cup of steamed broccoli, 1/3 cup of quinoa, 1 Tbsp. of macadamia nut oil. 6oz grilled shrimp, 10 stalks of asparagus, large salad with 3 cups of spinach, 1/2 cup of beets and balsamic vinegar with 1 Tbsp. of Walnut Oil 6oz lean hamburger, 1/2 whole wheat bun, lettuce, tomato, onion, side salad with 1 Tbsp. light vinaigrette 6oz grilled chicken, 2/3 of a sweet potato, 1 cup of green beans with 1 Tbsp. coconut oil melted into the veggies. 6 egg whites scrambled, with green/red/yellow peppers, 1 slice of Ezekial toast buttered with 1 Tbsp. of coconut oil 6oz Ground or Roast Turkey, 1/2 whole wheat pita, with 1 cup of alfalpha sprouts and brown mustard, 1 cup of baby carrots 6oz lean beef filet, onions, and mushrooms sautéed with cooking spray, 1/4 cup of brown rice, roasted brussel sprouts, drizzled with 1/2 Tbsp. of olive oil Mexican bowl: 6 ounces of ground turkey, with Mexican spices, 1/4 c of black beans, 2 T of salsa, shredded lettuce and 1/2 ounce of shredded organic cheese. 3 slices of avocado, and fresh cilantro To follow my Lifestyle Facebook page for more tips, click here.

9 FOOD EXCHNGE LIST PROTEIN VEGETBLES STRCH FRUIT GOOD FTS Chicken Breast Spinach Whole Oats pples Flax Oil Turkey Breast sparagus Steel Cut Oats ll Berries Udo s Oil Lean Ground Beef Bell Peppers Oat Bran Kiwi Walnut Oil Lean Ground Kale Quinoa Grapefruit Macadamia Nut Oil Turkey Broccoli Brown Rice Tangerine Coconut Oil Lean Ground Chicken Egg Whites Fish Shrimp Scallops Flank Steak Low Fat Cottage Cheese Cauliflower Cucumbers Onions Green Beas Romain Mushrooms Zucchini Cabbage Pumpkin Butternut Squash Lentils Black Beans Couscous Whole Wheat Pasta Ezekiel Bread Shredded Wheat Mango Pineapple Grapes Bananas Oranges Papaya Raisins Craisins Natural Peanut Butter Natural lmond Butter vocado Nuts Olive Oil Low Fat Greek LL GREENS Sweet Potato Tomatoes Yogurt Rice Cakes Feeling hungry? dd more greens, vegetables and fruits to your day. THIS IS NOT N LL - INCLUSIVE LIST! If it grown in the ground or on a tree, chances are it s OK to eat! Please feel free to exchange items in the menu with items on this list.