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