How To Follow The Meal Plan

 

 

What To Eat Every Day                                                                                               

 

First Thing: cup of green tea (organic Kombucha tea)

Smoothie: choose berry, chocolate almond or mocha

Protein: 12 ounces of poultry, fish or eggs

Carbs: ½ cup cooked quinoa

Dairy: 1 cup of 2% plain Greek yogurt per day (optional)

Vegetables: unlimited non-starchy vegetables*

Vegetable Soup: unlimited

 

 

Optional Snacks                                                                                                           

 

Apple with almond butter (2 tbsp.)

Celery with hummus

Greek yogurt with berries

Greek yogurt drizzled with honey

 

 

*Non-starchy vegetables (choose any of these and have as much as you like!)

 

 

Artichokes

Asparagus

Bamboo

Shoots

Beans

Bean sprouts

Broccoli

Brussel sprouts

Cauliflower

Celery

Cauliflower

Cucumber

Eggplant

Leeks

Greens

Mushrooms

 

 

What To Avoid                                           Substitutes                                               

 

Artificial sweeteners (equal, splenda, diet soda)     Stevia or honey (in moderation)

 

Alcohol                                                                           V-8 juice with hot sauce, black pepper and celery             

Dairy (except Greek yogurt)                                        Almond milk

 

Wheat                                                                             Quinoa                                                                                

 

White foods (breads, rice, pasta, sugar)                    Quinoa                        

 

Processed foods                                                            Fresh foods                                                                         

 

Caffeine                                                                         May have one cup/day if needed                                 

 

Supplements                                                                                                                 

 

Multivitamin daily

Vitamin D3 2,000 IU daily

 

 

What To Drink                                                                                                             

 

Water

Seltzer: plain or with natural flavors

Sparkling water

Iced green tea (sweeten with honey or slice of orange)

 

 

What To Do                                                                                                                                          

 

Exercise with a goal of at least 150 minutes every week.

Walking is great exercise!

Wear a pedometer (you can download a free app for your iPhone).

Set a goal of 10,000 steps per day.

Enjoy how much better you are going to feel in a short period of time!

Get 7-9 hours of sleep every night.

 

Okra

Onions

Pea pods

Peppers

Radishes

Rutabaga

Squash

Sugar snap peas

Swiss chard

Tomatoes

Water chestnuts

Watercress

Zucchini

Cabbage (green, bok choy, red, Chinese)

Salad greens