Helpful hints:
Eat within the first hour after you wake up
Meal prep is important to keep you on track!
Take 1 tbsp of flaxseed oil daily (you can take it straight or mix with breakfast)
Drink lots of water (include detox water)
Eat every 3 hours whenever possible
Breakfast: Egg whites (3) with 1 serving of starch
Mid morning snack: See options list
Lunch: 5 ounces of lean meat (chicken, turkey, shrimp, fish or egg whites), 1 serving of starch, unlimited salad and vegetable (see list)
Mid afternoon snack: See options list
Dinner: 5 ounces of lean meat (same as lunch options), 1 serving of starch, unlimited salad and vegetables
Evening: Greek yogurt, cottage cheese or egg whites
*No carbs (starch) after 7pm (or 3 hours before bedtime)*
Carbs (starch list)
Barley ¾ cup
Beans ¾ cup
Black-eyed peas ¾ cup
Corn tortillas 2-3
Cream of wheat 1 serving (according to package)
Ezekial bread 1 serving (according to package)
Flatbread (low carb count) 1 serving (according to package)
Kashi ¾ cup
Lentils ¾ cup
Oatmeal 1 serving
Pasta (whole wheat) 1 cup
Peas ¾ cup
Wheat Pita bread (low carb count) 1 serving
Rice ¾ cup
Sweet potato 4-6 oz.
Rice cakes 3
Unlimited vegetables (fresh of frozen only)
Artichokes
Cabbage
Green bean
Onions
Spaghetti squash
Asparagus
Carrots
Leeks
Peppers
Sprouts
Bamboo shoots
Cauliflower
Lettuce
Radishes
Tomatoes
Broccoli
Celery
Mushrooms
Shallots
Water chestnuts
Brussel sprouts
Egg plant
Okra
Spinach
Zucchini
Proteins (5 oz)
Chicken (boneless, skinless white meat)
Fish (cod, halibut, tuna, salmon)
Shrimp
Protein powder
Eggs or egg whites
Beef (ground extra lean, rib eye, top round, top sirloin, beef tenderloin, flank steak, eye of round
Turkey (ground or turkey breast)
Healthy Fats
Nut butter (natural style) 1 tbsp
Oils (olive, safflower, coconut, flaxseed) ½ tbsp
Nuts (peanuts, almonds, walnuts, pumpkin seeds) approx. 10 nuts
Avocado 1/3
Dairy
Cottage cheese ½ cup
Milk (low/non-fat) 1 ½ cup
Almond milk 1 cup
Greek or non-fat yogurt ½ cup
Cream cheese (non-fat) 3 tbsp
Small meal/snack
Low carb bread or flatbread with lean deli meat (nitrate free) ½ piece of bread with 4 oz of meat
Protein shake
Protein bar
Greek yogurt with 2 tbsp of nut butter or fruit (1/4 cup)
Kashi cereal with milk
Cottage cheese with cinnamon sprinkle
3 rice cakes or rollers with lean meat or nut butter
String cheese (low fat)
Hummus (2 tbsp) with ½ cup of vegetables
Lean meat (4 oz) with 4 oz of sweet potato
Supplement list:
Fish Oil Nature’s Bounty 1200mg
Multi vitamin (any kind you like, this is the one I use personally) Garden of Life Vitamin Code Women
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