Day 1 2 whole eggs 1/2-1 cup cooked spinach 1/2 tomatoe, sliced 2 tsps Coconut Oil or Olive Oil - you can use either for cooking or eat raw 1 ounce almonds (-2) 0 2 2 0 0 2 1 170 170 oz cooked salmon 1/2 cup chick peas or kidney beans Raw vegetables made into salad (Lettuce, spinach, cucumbers, celery, peppers) 2 teaspoons extra virgin olive oil and vinegar or lemon to dress the salad. 0 28 8 80 1 0 380 28 19 oz lean chicken or turkey breast 1 cup cooked broccoli or cauliflower oz sweet potato 0 3 0 0 2 2 1 oz lean beef (8% lean) or ground turkey 28 1 Tomatoes, onions, carrots, celery (can be used to make chili, toppings for a burger or a salad) 0 2 tsps extra virgin olive oil + lemon (can be used as dressing over veggies or use to cook veggies for chili) 0 28 2 9 0 8 9
Day 2 3 oz chicken or turkey sausage 1 cup onions and peppers - cooked 2 tsps Coconut Oil or Olive Oil - you can use either for cooking or eat raw 2 TBSP Walnut butter Baby carrots 180 70 3 0 3 3 2 22 19 19 oz lean beef (8% lean) or ground dark turkey Tomatoes, onions, carrots, celery (can be used to make chili, toppings for a burger or a salad) 2 tsps extra virgin olive oil + lemon (can be used 0 0 28 1 as dressing over veggies or use to cook veggies for chili) whole eggs poached 1/2 tomato sliced 2 slices millet bread 28 2 0 2 1 10 3 280 31 3 oz chicken drumsticks (measure meat cooked off the bone) or oz cooked salmon 2 oz Asparagus with 1/2 oz sliced almonds ( -) 1/2 Cucumber and 1/2 tomato salad 2 tsps extra virgin olive oil + lemon (can be used dressing for salad) 0 32 8 2 8 3 2 8 0 2 37 11 2 180 11 89 97
Day 3 3 slices bacon 1 slice millet bread 1/2 tomato sliced 18 0 80 1 1 1 ounce brazil nuts (-8) or macadamias (- 2 19 190 3 190 3 oz grilled shrimp or scallops 2 oz Avocado Raw vegetables made into salad (Lettuce, spinach, cucumbers, celery, peppers) 2 teaspoons extra virgin olive oil and vinegar or lemon to dress the salad. 1 small green apple 1 scoop Poliquin Whey Stronger - Mix with Coconut Milk 1 large apple 0 2 0 1 2 8 0 7 21 39 2 23 18 0 2 2 1 0 1 2 32 1 oz ground turkey (dark meat) to use for turkey burger Top with sauteed onions and mushrooms Over 1/2-1 cup sauteed spinach or kale 1 TBSP (3 tsps) extra virgin olive oil or coconut oil 2 32 1 0 2 2 3 1 31 18 1 91 7
Day 2 soft boiled eggs 1 cup steamed cauliflower 2 oz Avocado 2 TBSP Almond butter 3 ounces baby carrots 18 0 0 1 2 8 23 19 8 13 190 8 17 2 8 17 oz canned tuna or salmon chopped celery, carrots and peppers added to fish 1 TBSP extra virgin olive oil added to tuna (or salmon salad) Serve over romaine lettuce 1 cup sliced strawberries oz sliced turkey or chicken breast lettuce and 1/2 tomato 2 slices millet bread 0 2 18 13 3 2 18 18 10 32 1 1 10 3 30 3 3 oz chicken legs (meat from leg and thigh) or oz pork loin Sauteed garlic broccoli - 1 cup Salad - Romaine lettuce, celery, peppers, cucumbers 1 TBSP (3 tsps) extra virgin olive oil or coconut oil (use for cooking and as dressing for salad) 2 32 1 2 2 3 1 31 90 8 88 83
Day 3 oz leftover chicken leg 1/2-1 cup sauteed spinach 1 tsp coconut oil or extra virgin olive oil (for cooking or raw over greens) 1 small green apple 1/ cup pumpkin seeds 18 0 2 2 1 7 21 2 2 11 180 9 1 180 9 1 oz ground buffalo (made into meatballs) sauteed garlic tomatos (1 whole tomato) 1 cup cooked spaghetti squash 2 teaspoons coconut oil or extra virgin olive oil (to use for cooking or raw) 1 small green apple 1 scoop Poliquin Whey Stronger - mix with Coconut Milk 1 cup cooked rice cereal (hot cereal made from rice) 10 31 0 2 8 8 0 7 21 2 33 37 1 0 2 2 1 1 3 28 2 27 1 oz broiled Mahi Mahi 2 oz Avocado 1 cup steamed cauliflower or brocolli Large green salad (romaine lettuce, cucumbers, celery, green peppers) 1 TBSP (3 tsps) extra virgin olive oil or coconut oil 0 28 2 0 1 2 8 2 2 31 2 0 8
Day 3 medium slices pork bacon 1 egg 1 tomato (sliced) 0 9 0 70 0 2 8 17 8 17 1 oz raw walnuts (1 halves) or pecans (18- halves) 0 2 0 2 2 whole eggs + 2 egg whites (to make egg salad) 1 Tbsp Dijon Mustard for egg salad - Large salad - Lettuce, cucumbers, celery, peppers, carrots 3 tsps extra virgin olive oil (1 tsp in egg salad 2 tsps for salad dressing) + vinegar 1/2 cup chick peas or kidney beans 1 scoop Poliquin Whey Stronger - mix with Coconut Milk 1/2 cup dry oatmeal (make with water) add cinnamon to taste 17 80 1 39 2 0 2 2 1 0 28 3 270 29 oz cooked chicken breast Chinese stir fry vegetables (broccoli, onions, peppers green beans) + wheat free soy sauce Tomato and cucumber salad (1/2 tomato + 1/2 cucumber) 1 TBSP (3 tsps) extra virgin olive oil or coconut oil (1 tsp to cook, 2 tsps for salad dressing) 0 0 3 3 28 17 3 88 8 2
Day 8 2 eggs 1/2-1 cup cooked spinach, 1/2 tomato, sliced 2 tsps Coconut Oil or Olive Oil - you can use either for cooking or eat raw 0 2 2 0 0 1 ounce almonds (-2) 2 1 170 170 oz cooked salmon 1/2 cup chick peas Raw vegetables made into salad (Lettuce, spinach, cucumbers, celery, peppers) 2 teaspoons extra virgin olive oil and vinegar or lemon to dress the salad. 0 28 8 80 1 0 380 28 19 oz lean chicken or turkey breast 1 cup cooked broccoli or cauliflower 1 large apple 0 0 0 3 2 0 2 1 oz lean beef (8% lean) or ground turkey 28 1 Tomatoes, onions, carrots, celery (can be used to make chili, toppings for a burger or a salad) 0 2 tsps extra virgin olive oil + lemon (can be used as dressing over veggies or use to cook veggies for chili) 0 28 2 9 11 9 9
Day 9 3 oz chicken or turkey sausage 1 cup onions and peppers - cooked 2 tsps Coconut Oil or Olive Oil - you can use either for cooking or eat raw 2 TBSP Walnut butter Baby carrots 180 70 3 0 3 3 2 22 19 19 oz lean beef (8% lean) or ground dark turkey Tomatoes, onions, carrots, celery (can be used to make chili, toppings for a burger or a salad) 0 28 1 2 tsps extra virgin olive oil + lemon (can be used as dressing over veggies or use to cook veggies for chili) 0 28 2 poached eggs spinach, mushrooms, tomatos (veggie omelete) 1/2 banana 0 0 0 2 0 2 2 oz chicken drumsticks (measure meat cooked off the bone) or oz cooked salmon 2 oz Green beans with 1/2 oz sliced almonds ( -) see recipe 1/2 Cucumber and 1/2 tomato salad 2 tsps extra virgin olive oil + lemon (can be used dressing for salad) 0 32 8 2 8 3 2 8 0 2 37 11 2 100 80 9
Day 3 slices turkey bacon 1 slice millet bread 1/2 tomato sliced 18 0 80 1 1 1 ounce brazil nuts (-8) or macadamias (-) 2 19 190 3 190 3 oz grilled shrimp or scallops 2 oz Avocado Raw vegetables made into salad (Lettuce, spinach, cucumbers, celery, peppers) 2 teaspoons extra virgin olive oil and vinegar or lemon to dress the salad. 1 small green apple 1 scoop Poliquin Whey Stronger - mix with Coconut Milk 1 large apple 0 2 0 1 2 8 0 7 21 39 2 23 18 0 2 2 1 0 1 2 32 1 oz ground turkey (dark meat) to use for turkey burger Top with sauteed onions and mushrooms Over 1/2-1 cup sauteed spinach or kale 1 TBSP (3 tsps) extra virgin olive oil or coconut oil 0 0 1 0 2 2 2 1 31 3 0 91 7
Day 11 2 soft boiled eggs 1 cup steamed cauliflower 2 oz Avocado 2 TBSP Almond butter 3 ounces baby carrots 18 0 0 1 2 8 23 19 8 13 190 8 17 2 8 17 oz canned tuna or salmon chopped celery, carrots and peppers added to fish 1 TBSP extra virgin olive oil added to tuna (veggie tuna or salmon salad) - Serve over romaine lettuce 1 cup sliced strawberries 0 2 18 13 3 2 18 18 oz sliced turkey or chicken breast 1 cup cooked broccoli or cauliflower 1 large apple 10 0 0 32 2 1 3 3 2 13 oz chicken legs (meat from leg and thigh) or oz pork loin Sauteed garlic broccoli - 1 cup Salad - Romaine lettuce, celery, peppers, cucumbers 1 TBSP (3 tsps) extra virgin olive oil or coconut oil (use for cooking and as dressing for salad) 2 32 1 2 2 3 1 31 70 1 79 92
Day 3 oz leftover chicken leg 1/2-1 cup sauteed spinach 1 tsp coconut oil or extra virgin olive oil (for cooking or raw over greens) 1 small green apple 1/ cup pumpkin seeds 18 0 2 2 1 7 21 2 2 11 180 9 1 180 9 1 oz ground buffalo (made into meatballs) sauteed garlic tomatoes (1 whole tomato) 1 cup cooked spaghetti squash 2 teaspoons coconut oil or extra virgin olive oil (to use for cooking or raw) 1 small green apple 1 scoop Poliquin Whey Stronger - mix with Coconut Milk 1 Tbsp Almond Butter 1 cup strawberries(sliced) or blueberries 10 31 0 2 8 8 0 7 21 2 33 37 1 0 2 2 1 90 3 9 13 28 18 oz broiled Mahi Mahi 2 oz Avocado 1 cup steamed cauliflower or brocolli Large green salad (romaine lettuce, cucumbers, celery, green peppers) 1 TBSP (3 tsps) extra virgin olive oil or coconut oil 0 28 2 0 1 2 8 2 2 31 2 1 9 7
Day 13 3 medium slices pork bacon 1 egg 1 tomato (sliced) 1 oz raw walnuts (1 halves) or pecans (18- halves) 0 9 0 70 0 2 8 17 8 17 0 2 0 2 2 whole eggs + 2 egg whites (to make egg salad) - 1 Tbsp Dijon Mustard for egg salad Large salad - Lettuce, cucumbers, celery, peppers, carrots 3 tsps extra virgin olive oil (1 tsp in egg salad 2 tsps for salad dressing) + vinegar 1/2 cup quinoa oz sliced turkey breast Romaine lettuce leaves (make turkey, lettuce wraps) 1 Tbsp Dijon Mustard for wraps 1 large apple oz cooked chicken breast Chinese stir fry vegetables (broccoli, onions, peppers green beans) + wheat free soy sauce Tomato and cucumber salad (1/2 tomato + 1/2 cucumber) 1 TBSP (3 tsps) extra virgin olive oil or coconut oil (1 tsp to cook, 2 tsps for salad dressing) 17 80 1 39 2 10 32 0 2 32 2 1 0 0 3 3 28 17 2 8 83 81 1 2