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
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!)
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
White foods (breads, rice, pasta, sugar) Quinoa
Processed foods Fresh foods
Caffeine May have one cup/day if needed
Vitamin D3 2,000 IU daily
What To Drink
Seltzer: plain or with natural flavors
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.
Sugar snap peas
Cabbage (green, bok choy, red, Chinese)