Plan P Dietary Guidelines

Transcription

1 Your GT5 Diet Should Consist of: Plan P Dietary Guidelines 35% non-starchy vegetables, stews, salads, leafy greens (half of your plate at lunch and dinner) 15% root vegetables and resistant starch (this equals ⅔ cup at lunch and 1 cup at dinner) 40% organic meat, poultry, fish, eggs 10% seeds, low-sugar fruit, such as berries (only 1 serving of fruit per day and ¼ cup of nuts or seeds total) Proportions (35/15/40/10) 35% Leafy Greens and Vegetables Getting in our greens and other non-starchy vegetables can be a challenge. Try drinking your greens by making green juices or purchase Evolution Essential Greens with Lemon or another brand you like. You can melt a tablespoon of coconut oil and add it to the juice if you want to use it as a snack. Adding ¼ teaspoon of pink salt will help your adrenal glands. When assembling your lunch or dinner plate, half of the plate should be greens or non-starchy vegetables. A serving of leafy greens or vegetables is the equivalent of 1 cup cooked or 2 cups raw. 15% Carbs (Root Vegetables/Starch) We limit carbs on GT5 to starve the pathogenic overgrowth, but you also want to consume enough for energy. If you are suffering from energy issues, you can have a little more. As a general rule, have no more than 3 servings/day. Some examples of one serving are 1 small white potato, 2 sliced parsnips, ½ medium plantain, Cassava flour or green banana flour pancakes. More carbs with lunch and dinner versus breakfast will give you better energy. 40% Clean Animal Meat, Fish, and Eggs If you don t have any food sensitivities, you don t have to limit pasture-raised eggs. If you are sensitive to eggs, limit them to 4-6/week or omit them completely based on how you react. 10% Seeds and Low-Sugar Fruit Limit fruit to one serving/day. However, if you have adrenal fatigue or exhaustion, you may have two servings of fruit to keep your blood sugar stable. You can cook your berries or apples to make them easier to digest. A serving of nuts/seeds would mean about 15 (raw, soaked or slow roasted) nuts, a palmful of seeds, or a tablespoon of nut butter The Whole Journey, Inc. PLAN P 1

2 Foods to Enjoy: All low-starch vegetables including sea vegetables, from Korea not Japan (only if you don t react to them and if you do not have Hashimoto s Thyroiditis) The only gluten-free whole grains allowed (in small quantities) are quinoa, black rice, and wild rice (soaked before cooking). We have, however, removed them from your meal plan during The Pathogen Purge. Aduki beans, black beans, garbanzo beans, and pinto beans are okay in small amounts, as long as they don t cause bloating Fruit: organic berries, green apples, avocados, lemon and lime Cooled white potato, sweet potato, carrots, celery root, rutabaga, parsnips, beets, plantains, cassava root flour, green banana flour, unmodified raw potato starch, pumpkin, and butternut, acorn, or other summer and winter squashes. Garlic (eat liberally) or emulsified garlic spread (eat only the amount your body can handle, start small and increase slowly) Salad dressings made with expeller-pressed oils, herbs, and lemon or lime juice. Raw nuts (macadamia, almonds, cashews, walnuts, and brazil nuts - should be kept in the fridge to prevent mold) Raw seeds (sesame, sunflower, pumpkin, soaked chia, ground flax) Unsweetened coconut milk from the can or almond milk (all coconut products are okay except for 1 teaspoon coconut sugar. You may have 8 oz of unsweetened coconut water/day) All organic animal products are okay eggs, turkey, chicken, wild fish, pork, wildcaught tuna,etc. (This includes whey and goat s whey protein powder and collagen) Plant protein powder from hemp and pea Sweeteners: dark liquid stevia, monk fruit, and yacon syrup and a tiny amount of raw coconut sugar (no more than 1 teaspoon every other day) Aloe vera juice (This has been shown to boost the white blood cells ability to kill yeast cells. Aloe vera also promotes the healing of inflamed areas/pockets in the intestines and helps with constipation. Optional: drink 2 ounces before bed. You may mix it with water if you prefer.) All herbal teas and turmeric ginger lemonade Water infused with berries, lemon, cucumber, etc. Up to 1-12 ounces coconut water/day, RAU chocolate drink every other day (this replaces the coconut sugar that is allowed in the sweeteners list), Goodonya Electrolyte drinks, green juices Healthy oils to cook with: grass-fed butter, raw butter, ghee, extra-virgin coconut oil (no coconut flavor), virgin coconut oil (coconut flavor), duck fat, and avocado oil Healthy oils for salads: extra-virgin olive oil and expeller-pressed oils such as flax, walnut, macadamia and sesame The Whole Journey, Inc. PLAN P 2

3 Foods to Avoid: All sugars, sweeteners, and refined carbohydrates: desserts, cakes, and candies; most natural and all artificial sweeteners (sugar, agave, corn syrup, honey, maple syrup, etc.); sweetened products such as breakfast cereals, ketchup, sauces, salad dressings; white rice; common wheat products; and semolina Fried foods (unless fried in coconut oil) High-glycemic fruits, fruit juice, fruit juice concentrates, and dried fruits Foods made with yeast: breads, pastas, crackers, yeast, citric acid, and MSG Vinegar and fermented foods like commercial/store-bought salad dressings, miso soup, and soy sauce Alcohol Tomatoes (first two weeks) if your ph is acidic or if you have an autoimmune disease or follow the AIP diet Mold-containing foods like mushrooms (shiitake and maitake are acceptable), cheese, peanuts, and pistachios Nut milks with carrageenan, anything with MSG, nutritional or brewer s yeast (temporarily) Pasteurized and raw dairy: milk, cream, and cheese (raw dairy and goat products will be introduced later in the program) Proteins with any antibiotic residue (Consume only organic meat). Fruit and grains/carbs combined together (this will create bloating and gas) Coffee (sorry!)- acceptable caffeine is green tea and Yerba mate (caffeine thins the lining of the gut and taxes the adrenals) Foods with gluten, grains, some legumes (soaked wild rice, quinoa, and aduki beans, black beans, garbanzo beans, and pinto beans are okay in small amounts if they do not cause bloating) Avoid soy and corn (vegan exception) Any processed grain products, even the ones made with whole organic sprouted gluten-free grains: sprouted corn tortillas, brown rice or quinoa pasta, sprouted breads, brown rice tortillas. They will be introduced in the last meal plan week for your 80/20 balance. Sushi and other raw meat 2015 The Whole Journey, Inc. PLAN P 3

4 Additional Considerations for Plan P The only gluten-free whole grains allowed (in small quantities) are quinoa, black rice, and wild rice (soaked before cooking). We have, however, removed them from your meal plan during The Pathogen Purge. Make our Cleansing Pesto to use on at least 1 meal/day. (throughout the Pathogen Purge) Raw garlic, pumpkin seeds, pomegranates seeds, beets and carrots are all very supportive foods to purge worms from the intestines and should be consumed daily. This plan will thrive on mostly cooked vegetables (80%) until after the pathogen purge when you can expand your raw vegetables slowly by 10% each week. Oregano, cloves, cayenne pepper, thyme, horseradish, leeks (green onions), ginger, and coconut oil are highly supportive foods for your Plan. Extra fresh parsley on your food will be helpful for your kidneys and liver. Chew it after meals. If you can tolerate raw onions without getting intestinal pain, add thinly sliced raw onions your meals during the pathogen purge. If you get bloated, discontinue until after the reseeding phase. Papaya is also allowed for those on plan P but not more than 1.5 cups/day. Avoid Sushi and other raw meat. Aim to consume 2 teaspoons of coconut oil daily The Whole Journey, Inc. PLAN P 4

5 Plan P Meal Plans and Shopping Lists SHOPPING GUIDELINES FOR THE PLAN P GUT THRIVE MEAL PLANS All produce is to be organic All meat is to be organic, grass-fed, hormone free All fish is to be wild-caught Butter should be organic and grass-fed or you may choose to use ghee When shopping for dry goods, please buy organic whenever possible. Read the label to ensure there is no added sugar or vinegar. Add ingredients for snack items, and condiments required to your grocery list Add ingredients for making the required weekly bone broth to your grocery list The following products should be stocked in your house at the beginning of the program. Please add them to your shopping list whenever you are running low. All spice Avocado oil Camu camu Cayenne powder Chia seeds Cinnamon Clove Coconut flour Coconut oil Cracked black pepper Cumin Curry powder Dark liquid stevia Dried basil Additional advice: Dried coriander Dried ginger Dried mustard Dried oregano Dried thyme Dried turmeric Extra virgin olive oil Fennel seeds Flax oil Flax seeds Garlic powder Gelatin Ginger Ground cardamom Ground cloves Hemp or whey protein powder Himalayan sea salt Nutmeg Onion powder Raw cacao Red chili flakes Paprika Sea veggie/kelp flakes Sesame oil Warrior food vegetable protein powder If you start to make a recipe, and find that you are missing an ingredient, substitute it with something else you already have in the house. As long as it is an included food or spice, it is perfectly acceptable to do so. Making extra trips to the grocery store is unnecessary and stressful. Read through your recipes at the beginning of the week. See what you can prep ahead of time. Check for items that have longer cooking times. Familiarize yourself with the recipes. This will make the cooking process more successful and much more enjoyable The Whole Journey, Inc. PLAN P 5

6 WEEK 2 Pre-Breakfast Breakfast Lunch Dinner STEP 1: THE DIET - SLASHING INFLAMMATION (PART 1) Day 1 Plant Protein Smoothie Chicken Breast, Steamed Carrots, 2/3 cup Quinoa Chicken Vegetable Soup with Greens, Cooled White Potato Day 2 Popeye Scramble with Dill Butter and Coconut Wrap Beets Italian Grilled Shrimp Skewers, Power Kale, 1/2 Baked Sweet Potato Day 3 Gut Thrive Pancake Steamed Carrots, 2/3 Cup Quinoa Chicken Vegetable Soup with Greens, Cooled White Potato (L) Day 4 Berry Smoothie Beets Grilled Chicken with Curried Cauliflower Bites Day 5 Butternut Squash Pancake with 1/2 Avocado Steamed Carrots, 2/3 cup Quinoa Salmon Salad Wrap Day 6 Green and Bacon Omelet w/ Dill Butter Spread 1/3 cup Yams Quick Turkey Chili with Aduki Beans Lettuce Wraps, Beets Day 7 Nutrient Dense Smoothie 1 Baked Fish, Power Kale, Baked Sweet Potato Roasted Chicken with Bok Choy Additional Recommendations CCF Tea, daily Turmeric Ginger Lemonade Daily 2015 The Whole Journey, Inc. PLAN P 6

7 Week 2 Shopping List ITEM QTY ITEM QTY PRODUCE PRODUCE CONT. LEMONS 7 CILANTRO 1 BUNCH BERRIES 1/2 CUP MINT 1 BUNCH AVOCADO 2 ROSEMARY 1 BUNCH CAULIFLOWER 1 CELERY 4 STALKS REFRIGERATOR CARROTS 10 EGGS 13 BEETS 3 GROUND BEEF 1LB TOMATO 1 CHICKEN (WHOLE) 1 BUTTERNUT SQUASH 1 WHITE FISH OF CHOICE 8-12OZ ONION 2 GROUND TURKEY 1LB SHALLOTS 2 CHICKEN BREAST 6 YAMS OR SWEET POTATOES 3 SHRIMP 8 RED ONION 1 BACON 1LB WHITE POTATO 1 BUTTER OR GHEE 1LB BOK CHOY 6 COCONUT MILK 1 CARTON SPINACH 9 CUPS PALEO WRAP 2 KALE 2 BUNCHES CHICKEN BROTH 4 CUPS MIXED GREENS 1 CUP ROMAINE 1 HEAD DRY GOODS GARLIC 1 SHREDDED COCONUT 1 PKG GINGER 1 CHOICE OF NUTS FROM PLAN 4 CUPS PARSLEY 1 BUNCH ADUKI BEANS 1 CAN THYME 1 BUNCH MARINARA SAUCE (NO SUGAR ADDED) 1 JAR DILL 1 BUNCH WILD CAUGHT SALMON 1 CAN BASIL 1 BUNCH QUINOA 2 CUPS 2015 The Whole Journey, Inc. PLAN P 7

8 WEEK 3 Pre-Breakfast Breakfast Lunch Dinner STEP 1: THE DIET - SLASHING INFLAMMATION (PART 2) Day 1 Sweet Potato Hash 2/3 cup Quinoa Quick Turkey Chili with Aduki Beans (L) Day 2 Sweet Potato Hash (L) Easy Roasted Veggies over Greens Baked Salmon with Leeks, Steamed Carrots Day 3 Nutrient Dense Smoothie I 2/3 cup Quinoa Curry Flower Soup with Poached Eggs and White Potato, Cooked and Cooled Day 4 Avocado Pancake with 1/2 cup Berries Easy Roasted Veggies over Greens Chicken Breast, Pan Seared Asparagus with Crispy Ginger Day 5 Berry Smoothie Beets Baked Fish, Curry Flower Soup (L), Asparagus with Crispy Ginger (L) Day 6 Mexican Egg and Sweet Potato Scramble Simple Tuna Salad with Curry Flower Soup (L) Chicken Breast (L), Carrots and Snow Peas Day 7 Sweet Pancake w/ Homemade Nut Butter and 1/2 Green Banana BLTA with Paleo Wrap Burger, Easy Roasted Veggies Additional Recommendations CCF Tea, daily Turmeric Ginger Lemonade Daily 2015 The Whole Journey, Inc. PLAN P 8

9 Week 3 Shopping List ITEM QTY ITEM QTY PRODUCE PRODUCE CONT. LEMONS 6 PARSLEY 1 BUNCH LIME 1 BASIL 1 BUNCH BERRIES GREEN BANANA OR PLANTAIN 1 CUP 1 REFRIGERATOR AVOCADO 2 EGGS 17 BEETS 7 GROUND BEEF 1LB CAULIFLOWER 1.5 HEADS WHITE FISH OF CHOICE 8-12OZ BRUSSELS SPROUTS 10 SALMON 8-12OZ TOMATO 1 BACON 1LB CARROTS 11 BUTTER OR GHEE 1LB ASPARAGUS 1 BUNCH SALSA 1 CONTAINER SNOW PEAS 1 CUP COCONUT MILK 1 CARTON ONION 3 PALEO WRAPS 3 CUPS LEEK 1 CHICKEN BROTH 3 CUPS YAMS 4 WHITE POTATO 1 DRY GOODS SPINACH 2 CUPS SHREDDED COCONUT 1 PKG MIXED GREENS 4 CUPS NUTS OF CHOICE FROM PLAN 4 CUPS ROMAINE 1 HEAD WILDCAUGHT TUNA 1 CAN GARLIC 1 QUINOA 2/3 CUP GINGER 1 CILANTRO 1 BUNCH 2015 The Whole Journey, Inc. PLAN P 9

10 WEEK 4 Pre-Breakfast Breakfast Lunch Dinner STEP 2: THE PATHOGEN PURGE (PART 1) Day 1 Fresh Morning Wrap Tasty Salad Chicken with Bok Choy, Steamed Carrots Day 2 Coconut Delight Smoothie Butternut Squash Puree Sweet Potato Meatballs with Zoodles Day 3 Nutty Breakfast Wrap, 1/2 cup Berries Tasty Salad Chicken with Bok Choy (L), Steamed Carrots (L) Day 4 4-Day Fast 4-Day Fast 4-Day Fast Day 5 4-Day Fast 4-Day Fast 4-Day Fast Day 6 4-Day Fast 4-Day Fast 4-Day Fast Day 7 4-Day Fast 4-Day Fast 4-Day Fast Additional Recommendations Bieler s Broth, at least 3x a week Cleansing Pesto, at lunch or dinner, daily CCF Tea, daily Turmeric Ginger Lemonade, daily Chamomile Tea, after dinner 2015 The Whole Journey, Inc. PLAN P 10

11 Week 4 Shopping List ITEM QTY ITEM QTY PRODUCE REFRIGERATOR LEMONS 4 EGGS 4 BERRIES 1/2 CUP GROUND TURKEY 2LBS AVOCADO 1 CHICKEN (WHOLE) 1 GREEN BANANA OR PLANTAIN 1 BACON 1LB TOMATO 1 BUTTER OR GHEE 1LB BUTTERNUT SQUASH 1 COCONUT MILK 1 CARTON CUCUMBER 1 PALEO WRAP 2 RADISH 4 CHICKEN BROTH 1 CUP RED BELL PEPPER 1 CARROTS 3 DRY GOODS ZUCCHINI 2 SHREDDED COCONUT 1 PKG ONION 2 BRAZIL NUTS 4 YAMS OR SWEET POTATOES RED CABBAGE, SHREDDED MIXED GREENS BOK CHOY ROSEMARY CILANTRO 2 NUTS OF CHOICE FROM PLAN 4 CUPS 1/2 CUP 6 CUPS 6 HEADS 1 BUNCH 1 BUNCH 2015 The Whole Journey, Inc. PLAN P 11

12 WEEK 5 Pre-Breakfast Breakfast Lunch Dinner STEP 2: THE PATHOGEN PURGE (PART 2) Day 1 Popeye's Scramble, 1/3 cup Yams Salmon Salad Wrap w/ Pesto Turkey Burgers, Broccoli Day 2 Creamy Smoothie Carrots and Snow Peas Lamb Chops, Power Kale Day 3 Nutty Breakfast Wrap, 1/2 cup Berries Arugula Salad with Roasted Sweet Potato Cauliflower Steak w/ Mushrooms, Power Kale (L) Day 4 Nutrient Dense Smoothie Carrots and Snow Peas Lamb Chops (L), Easy Chard Day 5 Butternut Pancakes, Bacon Arugula Salad with Roasted Sweet Potato Roasted Chicken with Root Vegetables Day 6 Energy Boosting Breakfast Wrap Ginger Soup Collard Green Wraps Day 7 Berry Smoothie Ginger Soup Roasted Chicken with Root Vegetables (L), Easy Chard Additional Recommendations Bieler s Broth, at least 3x a week Cleansing Pesto, at lunch or dinner, daily Chamomile Tea, after dinner 2015 The Whole Journey, Inc. PLAN P 12

13 Week 5 Shopping List ITEM QTY ITEM QTY PRODUCE PRODUCE CONT. LEMONS 5 KALE 1 BUNCH BERRIES 1 CUP CHARD 1 BUNCH AVOCADO 2 COLLARD LEAVES 2 LEAVES GREEN BANANAS OR PLANTAINS 1 PARSLEY 1 BUNCH JICAMA 1 CUCUMBER 1 REFRIGERATOR CELERY 2 EGGS 10 BROCCOLI 1 CHICKEN (WHOLE) 1 CARROTS 12 LAMB CHOPS 4 BUTTERNUT SQUASH 1 GROUND TURKEY 1LB SNOW PEAS 1 CUP BACON 1LB CAULIFLOWER 1 HEAD BUTTER 1LB SHIITAKE MUSHROOMS 8OZ COCONUT MILK 1 CARTON MAITAKE MUSHROOMS 8OZ PALEO WRAP 3 BROCCOLI SPROUTS 1 PKG CHICKEN BROTH 2 CUPS SCALLIONS 1 BUNCH ONION 2 DRY GOODS YAMS OR SWEET POTATOES 3 BRAZIL NUTS 4 FINGERLING POTATOES 6 SHREDDED COCONUT 1PKG GARLIC 1 NUTS OF CHOICE FROM PLAN 4 CUPS GINGER 1 WILDCAUGHT SALMON 1 CAN MIXED GREENS 2 CUPS PUMPKIN SEEDS 1/2 CUP SPINACH ARUGULA 4 CUPS 3 CUPS 2015 The Whole Journey, Inc. PLAN P 13

14 WEEK 6 Pre-Breakfast Breakfast Lunch Dinner STEP 2: THE PATHOGEN PURGE (PART 3) Day 1 Fresh Morning Wrap Beets Chicken Vegetable Soup with Greens Day 2 Mint Chocolate Smoothie Broccoli Sweet Potato Meatballs with Zoodles Day 3 Nutty Breakfast Wrap, 1/2 cup Berries Steamed Carrots Chicken Vegetable Soup with Greens (L), Broccoli (L) Day 4 The Breakfast Smoothie Everyone Loves Easy Chard Herb Steak, Easy Chard, 1 cup Yams Day 5 Popeye's Scramble, 1/2 cup Yams Simple Salad Italian Shrimp Skewers, Zoodles Day 6 Gut Thrive Pancake, Homemade Nut Butter Simple Tuna Salad Wrap Red Lentil Soup, Easy Chard (L) Day 7 Nutrient Dense Smoothie I Beets Baked Salmon, Roasted Brussel Sprouts with Goji Berries Additional Recommendations Bieler s Broth, at least 3x a week Cleansing Pesto, at lunch or dinner, daily Chamomile Tea, after dinner 2015 The Whole Journey, Inc. PLAN P 14

15 Week 6 Shopping List ITEM QTY ITEM QTY PRODUCE REFRIGERATOR LEMONS 10 EGGS 13 BERRIES 1/2 CUP SALMON 8-12OZ GREEN BANANA OR PLANTAIN 1 STEAKS 2 AVOCADO 1 SHRIMP 8 TOMATO 2 GROUND TURKEY 2LB BEETS 3 CHICKEN BREAST 2 BROCCOLI 1 BACON 1LB CARROTS 5 BUTTER OR GHEE 1LB CUCUMBER 1 COCONUT MILK 1 CARTON BROCCOLI SPROUTS 1 PALEO WRAP 3 CELERY 2 CHICKEN BROTH 2 ZUCCHINI 4 BRUSSELS SPROUTS 12 DRY GOODS YAMS OR SWEET POTATOES 4 SHREDDED COCONUT 1 PKG ONION 3 NUT OF CHOICE FROM PLAN 4 CUPS SHALLOTS 2 GOJI BERRIES 1/2 CUP GARLIC 1 PINE NUTS 1/2 CUP GINGER 1 RED LENTILS 3 CUPS MIXED GREENS 5 CUPS WILDCAUGHT TUNA 1 CAN SPINACH 4 CUPS CHARD 2 BUNCHES FREEZER RED CABBAGE, SHREDDED 1/2 CUP BERRIES 1 PKG MINT 1 PARSLEY 1 THYME 1 CILANTRO The Whole Journey, Inc. PLAN P 15

16 WEEK 7 Pre-Breakfast Breakfast Lunch Dinner TRANSITION WEEK Day 1 Popeye's Scramble, 1/3 cup Yams Salmon Salad Wrap w/ Pesto Burger, Broccoli, White Potato Cooked and Cooled Day 2 Creamy Smoothie Carrots and Snow Peas Stuffed Red Bell Peppers, Power Kale Day 3 Nutty Breakfast Wrap, 1/2 cup Berries Arugula Salad with Roasted Sweet Potato Cauliflower Steak w/ Mushrooms, Power Kale (L) Day 4 Chocolate Pudding Smoothie Carrots and Snow Peas Stuffed Red Bell Peppers (L) Day 5 Avocado Pancakes, Bacon Arugula Salad with Roasted Sweet Potato Roasted Chicken with Root Vegetables Day 6 Energy Boosting Breakfast Wrap Ginger Soup Warm Quinoa and Spinach Salad, Beets Day 7 Berry Smoothie Ginger Soup Roasted Chicken with Root Vegetables (L) Additional Recommendations Chamomile Tea, after dinner 2015 The Whole Journey, Inc. PLAN P 16

17 Week 7 Shopping List ITEM QTY ITEM QTY PRODUCE PRODUCE CONT. LEMONS 7 KALE 1 BUNCH BERRIES 1 CUP DILL 1 BUNCH AVOCADO 3 PARSLEY 1 BUNCH GREEN BANANAS OR PLANTAINS 1 BASIL 1 BUNCH CARROTS 10 SNOW PEAS 1 CUP REFRIGERATOR RED BELL PEPPER 6 EGGS 12 ZUCCHINI 1 CHICKEN (WHOLE) 1 TOMATO 1 GROUND TURKEY 1LB CAULIFLOWER 1 GROUND BEEF 1LB SHIITAKE MUSHROOM 8OZ BACON 1LB MAITAKE MUSHROOM 8OZ BUTTER OR GHEE 1LB CELERY 2 STALKS COCONUT MILK 1 CARTON YAM OR SWEET POTATO 2 PALEO WRAPS 1 FINGERLING POTATO 6 CHICKEN BROTH 3 WHITE POTATO 1 RED ONION 1 DRY GOODS ONION 2 BRAZIL NUTS 4 SCALLIONS 1 BUNCH NUTS OF CHOICE FROM PLAN 4 CUPS GARLIC 1 WILDCAUGHT SALMON 1 CAN GINGER 1 PUMPKIN SEEDS 1/2 CUP MIXED GREENS 1 CUP QUINOA 1 CUP SPINACH ARUGULA 6 CUPS 3 CUPS 2015 The Whole Journey, Inc. PLAN P 17

18 WEEK 8 Pre-Breakfast Breakfast Lunch Dinner STEP 3: THE RESEEDING AND HEALING OF LEAKY GUT (PART 1) Day 1 Mexican Egg and Sweet Potato Scramble 2/3 cup Quinoa Chicken Sausage and Kale Soup Day 2 Creamy Smoothie w/ 2/3 Green Banana 2/3 cup Wild or Black Rice Baked Fish, Green Beans with Oregano, 1 cup White Potato Day 3 Mexican Egg and Sweet Potato Scramble (L) 2/3 cup Mashed Cauliflower Chicken Sausage and Kale Soup (L) Day 4 Berry Smoothie w/ 2/3 Green Banana 2/3 cup Sweet Potatoes Stuffed Red Bell Peppers, Easy Chard Day 5 Gut Thrive Pancake 1/2 Avocado Steamed Carrots Citrus Ginger Mahi Mahi, Asian Sesame Quinoa Day 6 Green & Bacon Omelet 1/3 cup Sweet Potato Salmon Salad Wrap Stuffed Red Bell Peppers, Easy Chard (L) Day 7 Mint Chocolate Smoothie w 2/3 Green Banana 2/3 cup Sweet Potatoes Lamb Chops, Mashed Cauliflower (L), Sauteed Greens with Parsley Additional Recommendations Add Immunity Spice Mixture to your meals Sprinkle Bee Pollen on or in smoothies Chamomile Tea 2015 The Whole Journey, Inc. PLAN P 18

19 Week 8 Shopping List ITEM QTY ITEM QTY PRODUCE PRODUCE CONT. LEMONS 8 MINT 1 BUNCH LIMES 2 DILL 1 BUNCH BERRIES 1/2 CUP AVOCADO 1 REFRIGERATOR GREEN BANANAS OR PLANTAINS 1 EGGS 10 CAULIFLOWER 1 MAHI MAHI 2 FILET GREEN BEANS 1LB LAMB CHOPS 4 CARROTS 2 GROUND TURKEY 1LB RED BELL PEPPERS 6 WHITE FISH OF CHOICE 8-12OZ ZUCCHINI 1 CHICKEN AND APPLE SAUSAGE 1PKG TOMATO 1 BACON 1LB ONION 1 BUTTER OR GHEE 1LB RED ONION 1 COCONUT MILK 1 CARTON YAMS 5 CHICKEN BROTH 9 CUPS WHITE POTATO 1 GARLIC 1 DRY GOODS GINGER 1 BRAZIL NUTS 4 KALE 2 BUNCHES NUTS OF CHOICE FROM PLAN 4 CUPS SPINACH 3 CUPS SHREDDED COCONUT 1PKG MIXED GREENS 1 CUP KELP FLAKES 1PKG CHARD 1 BUNCH WILDCAUGHT SALMON 1 CAN CILANTRO 1 BUNCH QUINOA 4 CUPS PARSLEY 1 BUNCH WILD OR BLACK RICE 1 CUP OREGANO 1 BUNCH 2015 The Whole Journey, Inc. PLAN P 19

20 WEEK 9 Pre-Breakfast Breakfast Lunch Dinner STEP 3: THE RESEEDING AND HEALING OF LEAKY GUT (PART 2) Day 1 Sweet Coconut Scrambled Eggs, 1/2 cup Berries Simple Salad Creamy Asparagus Soup, Tasty Salad, 1 cup White Potato Day 2 Creamy Smoothie 2/3 cup White Potato Burger, Sauteed Greens w/ Parsley, 1 cup Butternut Puree Day 3 BLTA with Paleo Wrap 2/3 cup Butternut Puree Baked Salmon, Power Kale, 1 cup Wild or Black Rice Day 4 Nutrient Dense Smoothie I Tasty Salad Creamy Asparagus Soup (L), Tasty Salad, 1 cup White Potato Day 5 Sweet Pancake, Homemade Nut Butter, 1/2 Green Banana 2/3 cup Yams African Chicken, Power Kale (L) Day 6 Green & Bacon Omelet 1/2 cup Berries Simple Tuna Salad in Coconut Wrap Beef Soup with Greens Day 7 Chocolate Pudding Smoothie 2/3 cup Yams African Chicken (L), Simple Salad Additional Recommendations Add Immunity Spice Mixture to your meals Sprinkle Bee Pollen on or in smoothies Chamomile Tea 2015 The Whole Journey, Inc. PLAN P 20

21 Week 9 Shopping List ITEM QTY ITEM QTY PRODUCE PRODUCE CONT. LEMONS 4 THYME 1 BUNCH BERRIES 1 CUP PARSLEY 1 BUNCH AVOCADO 3 GREEN BANANA OR PLANTAIN 1 REFRIGERATOR CUCUMBER 2 EGGS 12 CAULIFLOWER 1 BEEF ROAST 2LBS ASPARAGUS 1 BUNCH CHICKEN (WHOLE) 1 BROCCOLI 1 SALMON 8-12 OZ RADISH 4 GROUND BEEF 1LB BEET 1 BACON 1LB BUTTERNUT SQUASH 1 BUTTER OR GHEE 1LB TOMATO 3 COCONUT MILK 1 CARTON BROCCOLI SPROUTS 1 PALEO WRAP 4 ZUCCHINI 2 CHICKEN BROTH 7 CUPS WHITE POTATO 1 BEEF BROTH 10 CUPS YAMS OR SWEET POTATOES 2 GARLIC 1 DRY GOODS GINGER 1 BRAZIL NUTS 4 ONION 1 NUTS OF CHOICE FROM PLAN 4 CUPS SHALLOTS 2 SHREDDED COCONUT 1 PKG ROMAINE 1 HEAD WILD OR BLACK RICE 1/2 CUP MIXED GREENS 9 CUPS WILDCAUGHT TUNA 1 CAN KALE 2 BUNCHES CHICKPEAS 1 CUP SPINACH 6 CUPS 2015 The Whole Journey, Inc. PLAN P 21

22 WEEK 10 Pre-Breakfast Breakfast Lunch Dinner STEP 4: HCL EVALUATION & TERRAFORMING Day 1 ACV Lemon Water upon rising Beef Soup with Greens, 1/2 cup Yams Daikon Salad Baked Fish, Curried Cauliflower Bites Day 2 ACV Lemon Water upon rising Popeye's Scramble w/ Bacon and Wrap Easy Chard Chicken Vegetable Soup with Greens Day 3 ACV Lemon Water upon rising Nutrient Dense Smoothie II 2/3 Black Rice Herbed Steak, White potato, Easy Roasted Vegetables Day 4 ACV Lemon Water upon rising Sweet Pancake, 1 cup Berries Daikon Salad Chicken Vegetable Soup with Greens (L) Day 5 ACV Lemon Water upon rising Nutrient Dense Smoothie III w/ 1 Green Banana 2/3 Cup Quinoa Chicken Breasts, Easy Roasted Vegetables (L) Day 6 ACV Lemon Water upon rising Butternut Pancake, Bacon Collard Wrap, Beets Crockpot Stew Day 7 ACV Lemon Water upon rising Nutrient Dense Smoothie III 1/2 Plantain Simple Salad Sweet Potato Meatballs, Zoodles Additional Recommendations Ginger Pickle before lunch and dinner Add Immunity Spice Mixture to your meals. Sprinkle Bee Pollen on or in smoothies Sprinkle Nutritional Yeast to foods Add ACV to salad dressings Sauerkraut or Kimchi with dinner 2015 The Whole Journey, Inc. PLAN P 22

23 Week 10 Shopping List ITEM QTY ITEM QTY PRODUCE PRODUCE CONT. LEMONS 4 PARSLEY 1 BUNCH GREEN BANANAS OR PLANTAINS 2 THYME 1 BUNCH ZUCCHINI 2 CILANTRO 1 BUNCH CAULIFLOWER 2 DAIKON RADISH 1 REFRIGERATOR BROCCOLI SPROUTS 1 EGGS 6 CUCUMBER 2 GROUND BEEF 2/3 LB BUTTERNUT SQUASH 2 GROUND TURKEY 2 LBS BEETS 8 STEAKS 2 CARROTS 4 CHICKEN BREAST 4 CELERY 2 WHITE FISH OF CHOICE 8-12OZ TOMATO 1 BACON 1LB BRUSSELS SPROUTS 10 BUTTER OR GHEE 1LB RUTABAGA 1 COCONUT MILK 1 CARTON YAMS OR SWEET POTATOES 4 KEFIR 1 WHITE POTATO 1 PALEO WRAP 1 GARLIC 1 CHICKEN BROTH 4 CUPS GINGER 1 ONION 1 DRY GOODS MIXED GREEN 6 CUPS BRAZIL NUTS 8 SPINACH 3 CUPS SHREDDED COCONUT 1PKG CABBAGE, SHREDDED 1 CUP BEE POLLEN 1 CHARD 1 BUNCH APPLE CIDER VINEGAR 1 BOTTLE RED CABBAGE, SHREDDED 1/2 CUP WILD OR BLACK RICE 2/3 CUP KALE 1 BUNCH QUINOA 2/3 CUP 2015 The Whole Journey, Inc. PLAN P 23

24 WEEK 11 Pre-Breakfast Breakfast Lunch Dinner STEP 5: THE 80/20 MAINTENANCE Day 1 Popeye s Scramble w/ Raw Goat Cheese 1 cup Berries Dinner Leftovers Cole Slaw Fish Tacos Sauerkraut Day 2 My Smoothie Dinner Leftovers Burger, Grilled Onions & Mushrooms Baked Sweet Potatoes w/ Butter Sauerkraut Day 3 Poached Eggs w/ Quinoa and Nutritional Yeast Dinner Leftovers Zesty Stir Fry Chicken Quinoa, Sauerkraut Day 4 My Smoothie Dinner Leftovers Cauliflower Pizza with Goat Cheese Everyday salad, Sauerkraut Day 5 Avocado Pancake Bacon Dinner Leftovers Exotic Scallops Mashed Celery Root, Sauerkraut Day 6 Sausage and Kale, 1/2 cup Baked Sweet Potato Dinner Leftovers Healthy Shepherd s Pie Sauerkraut Day 7 My Smoothie Dinner Leftovers Brown Rice Spaghetti with Clams Everyday Salad, Sauerkraut Additional Recommendations Ginger Pickle before lunch and dinner. Add Immunity Spice Mixture to your meals. Sprinkle Nutritional Yeast on foods. Try Golden Milk The Whole Journey, Inc. PLAN P 24

25 Week 11 Shopping List - Page 1 of 2 ITEM QTY ITEM QTY PRODUCE PRODUCE CONT. LEMONS 8 CELERY ROOT 5 MEDIUM LIMES 1 ROSEMARY 1 BUNCH ONION 4 GINGER ROOT 3 KNUCKLES GREEN ONION 1 BUNCH OREGANO 1 BUNCH SHALLOTS 4 CILANTRO 1 BUNCH SPINACH 1 BUNCH FLAT LEAF PARSLEY 1 BUNCH GARLIC BULBS 3 THYME 1 BUNCH KALE 1 BUNCH DILL 1 BUNCH MIXED GREENS 1 BUNCH GRAPE TOMATOES 2 CONTAINERS REFRIGERATOR RED BELL PEPPER 2 EGGS 12 BERRIES 2 PACKAGES BACON 1 PACKAGE AVOCADO 4 GRASS FED GROUND BEEF OR BISON 2 LBS CABBAGE 1 MEDIUM CHICKEN SAUSAGE 1 PACKAGE BROCCOLI 1 LB CHICKEN BREASTS (skin on) 1 LB MUSHROOMS (shiitake or maitake ) 12 OUNCES WILD CAUGHT SCALLOPS 0.75 LBS CAULIFLOWER 2 HEADS LING COD OR HALIBUT 1 LB CUCUMBER 1 MANILA OR LITTLENECK CLAMS SWEET POTATOES 3 RAW OR GRASS FED BUTTER 24 1 LB GREEN BANANA OR PLANTAIN 2-3 RAW GOAT CHEESE 1 PACKAGE CARROTS 3 GRASS FED RAW MILK OR NUT MILK 1 QUART 2015 The Whole Journey, Inc. PLAN P 25

26 Week 11 Shopping List - Page 2 of 2 ITEM QTY ITEM QTY REFRIGERATOR CONT. WATER KEFIR OR RAW MILK KEFIR SPROUTED CORN TORTILLAS DRY/CANNED GOODS CONT. 1 QUART ALMOND MEAL 1 1 PACKAGE CAMU CAMU 1 PACKAGE RAW SAUERKRAUT 1 CONTAINER LOCAL BEE POLLEN 1 CONTAINER NUTRITIONAL YEAST 1 DRY/CANNED GOODS TAMARI 1 BOTTLE QUINOA 1 PACKAGE BALSAMIC VINEGAR 1 BOTTLE BROWN RICE PASTA 1 PACKAGE BLACK OLIVES 1 CAN SALSA (vinegar and sugar-free) TOMATO SAUCE (8oz. sugar-free) DICED TOMATOES (14oz. sugar-free) WATER CHESTNUTS RAW NUT BUTTER COCONUT MILK CHICKEN BONE BROTH (24oz.) GRASS-FED WHEY and/ or HEMP BASED PROTEIN KOMBU RAW NUTS 1 JAR CHEESE CLOTH 1 2 CANS PARCHMENT PAPER 1 PACKAGE 1 CAN 1 CAN 1 JAR 1 CAN 1 CONTAINER 1 CONTAINER 1 PACKAGE 0.5 LBS 2015 The Whole Journey, Inc. PLAN P 26