Meal Plan
trbowise
Posts: 5 Member
1. Eat 5 meals per day.
2. Breakfast can be prepared and
consumed in the morning. Each of the remaining 4 meals need to be prepared and in boxes at the start of each day, not as you go.
3. Eat ONLY what is in the boxes. (fruit can be on the side)
4. For each of the 4 boxes, place a protein source and a veggie. An optional carb, or an optional fruit can also be placed in the box according to the guidelines outlined in this book.
5. An optional ‘6th MEAL” can be consumed if the need arises but is vegetable based, without protein, such as a salad with veggies and drizzled with olive oil and/or vinegar.
6. Try to eat every 2 to 2.5 hours. As you get more accustomed to this way of eating, your body will give hunger cues right about this time frame.
7. Give your body 2 hours in between meals. If you are still hungry after your box, know that in 2 hours you can eat again. Go do something
besides think about food!!
8. Drink a full glass of lemon water with
all your meals.
9. Eat slowly, and seated, drink water
as you eat.
10. Eat organic, especially your fish and
meats!
11. If you skip a meal, eat when you can,
but don’t eat two meals at once!!! The 2 hour clock starts after the meal.
12. You are required to limit alcohol consumption during the program to 4 drinks per week. (not all on the same day)!
Drink lots of lemon water. Drink herbal tea. Vary your sources of vegetables and fruits, as well as your protein sources and your carb sources. Think....Lots of different colors have lots of different nutrients! No dairy products, gluten, corn, beef, or peanuts
Ok, here we go!!! At the start of each morning, you will need to have 4 boxes ready to go. This can be done as you prepare breakfast or done the night before. Either way you should have a clear-cut pathway to what you will be eating throughout the day. Write in your journal what your food plans are and approximate times you will be eating as well as what times you will be working out. Have lemons cut and ready to go for your water as well. Lemons alkalize our very acidic bodies!! Cancer and disease thrive in acidic environments!
Remember that if you choose to consume alcohol, you get a total of 4 drinks per week. These drinks are taken out of the carb section (or the fruits), so if you choose to have a drink that day, you will be required to subtract a sweet potato, rice, or apple (for example) from your diet that day.
Remember that while your liver is processing alcohol, fat metabolism basically comes to a halt in the body! Use these four weeks as a detox! You don’t have to be all or nothing, its ok to have an occasional drink..... but be cognitive of your choices and what you want to get out of the program!!
Drink lots of lemon water. Drink herbal tea. Vary your sources of vegetables and fruits, as well as your protein sources and your carb sources. Think....Lots of different colors have lots of different nutrients! No dairy products, gluten, corn, beef, or peanuts
PROTEIN
Eat 5 protein sources from this list per day. This is also the maximum amount. You don’t need to eat all 5 if you are not hungry for them. Place one source in each of your 4 boxes accompanied by your veggies and your carbs. Each source needs to be measured. Organic, free range, wild caught!
1. Chicken Breast (skinless, boneless) 2.0 oz
2. 1 can tuna (4oz) packed in water drained
3. 3 egg whites + 1 egg (or 1.5 egg)
4. 16 almonds
5. Salmon 2.0 oz
6. White fish (orange roughy, cod, rainbow trout, snapper,
Mahi Mahi) 4 oz
7. Beans (black, red) 1⁄2 cup
8. Garbanzo or White beans 1⁄4 cup
9. Shrimp 8
10. Tofu (3/4 cup)
Organic hemp or other vegan protein powder, made without artificial sweeteners or other added flavors. 4 tbls. Or
KETO/VEGAN PROTIEN POWDER!
VEGETABLES
Choose 5 veggies a day to accompany your 5 protein choices. Organic. They can be combined in one box....i.e. a romaine salad with some tomatoes and onions....
1. Romaine lettuce or raw spinach (3 cups)
2. Broccoli (3/4 cup steamed)
3. Green juice
4. Kale (3 cups)
5. Asparagus (15 spears)
6. Baby carrots (1/2 cup)
7. Tomatoes (10 cherry) or 3⁄4 cup
8. Celery (8 sticks)
9. Onion
10.Green beans (3/4 cup) 11.Salsa (1/2 cup)
FRUITS
Eat up to 2 fruits per day to accompany your boxes. Maximum
Amount. Organic!
1. 1 apple
2. 1⁄2 medium banana
3. grapes 1/2 cup
4. berries 1/2 cup
5. melon 1⁄2 cup
6. 1 orange
7. mango or pineapple 1⁄2 cup
8.
CARBS
Up to 2 carbs per day MAX! . Remember that this is the MAXIMUM! You don’t have to consume all of these... and you may feel like you need to only consume 1 carb every other day or so. Follow how you feel! 1 Carb per day may be replaced for a 4 oz glass of wine or clear liquor drink, up to 3 times per week. Carbs can be eaten with veggies and fruit with your protein selection.
1. Sweet, white, or any other color potato (4oz)
2. Rice- Any color, (1/2 cup cooked)
3. Oatmeal (1/2 cup cooked)
4. Gluten free, Paleo bread (1 slice)
5. Gluten free crackers (1 serving)
6. Lactose Free Coffee Creamer 2 TBS
7. Honey or Agave 2 TSP
FATS
Eat up to 3 fats per day. These fats include cooking fats.
Steaming or grilling is a great way to avoid using fats. Sprinkle olive oil on salads.
1. 1 tsp olive oil or coconut oil
2. 1⁄4 avocado
3. 1.5 tsp nut butters other than peanut
4. 1⁄4 cup Organic Coconut milk (Thrive)
5. 1 tbls Organic MCT oil (Nutiva)
OTHER THINGS YOU CAN EAT!
1. mustards
2. hot sauces like Tabasco or Red Hot
3. vinegars sprinkled on salads or veggies
4. pickled jalapenos
5. salt free spices and pepper
THINGS TO AVOID
1. lessen the amount of salt
2. beer, margaritas, and sangria. Limit alcohol to wine,
champagne, or vodka drinks not containing sugars or
artificial sweeteners
3. (beef), dairy, gluten
VEGAN PROTIEN OPTIONS:
1. Tempeh 2.3oz
2. Beyond Beef crumbles 3oz
3. Tofu4.5oz
4. Nuts(any)16count
5. Just like chicken 1/2 cup
6. Beyond Meat Chicken free strips 3oz
7. Boca all American burger 1patty
8. Organic Hemp hearts 2 TBSP
9. Chia seeds 2 TBSP
** the following protein sources take away 1 carb each time you choose one:
1. 1/2 cup lentils
2. 1/2 cup black beans* 3. 1/2 cup kidney beans* 4. 1/2 cup pinto beans
5. 1/2 cup chickpeas
2. Breakfast can be prepared and
consumed in the morning. Each of the remaining 4 meals need to be prepared and in boxes at the start of each day, not as you go.
3. Eat ONLY what is in the boxes. (fruit can be on the side)
4. For each of the 4 boxes, place a protein source and a veggie. An optional carb, or an optional fruit can also be placed in the box according to the guidelines outlined in this book.
5. An optional ‘6th MEAL” can be consumed if the need arises but is vegetable based, without protein, such as a salad with veggies and drizzled with olive oil and/or vinegar.
6. Try to eat every 2 to 2.5 hours. As you get more accustomed to this way of eating, your body will give hunger cues right about this time frame.
7. Give your body 2 hours in between meals. If you are still hungry after your box, know that in 2 hours you can eat again. Go do something
besides think about food!!
8. Drink a full glass of lemon water with
all your meals.
9. Eat slowly, and seated, drink water
as you eat.
10. Eat organic, especially your fish and
meats!
11. If you skip a meal, eat when you can,
but don’t eat two meals at once!!! The 2 hour clock starts after the meal.
12. You are required to limit alcohol consumption during the program to 4 drinks per week. (not all on the same day)!
Drink lots of lemon water. Drink herbal tea. Vary your sources of vegetables and fruits, as well as your protein sources and your carb sources. Think....Lots of different colors have lots of different nutrients! No dairy products, gluten, corn, beef, or peanuts
Ok, here we go!!! At the start of each morning, you will need to have 4 boxes ready to go. This can be done as you prepare breakfast or done the night before. Either way you should have a clear-cut pathway to what you will be eating throughout the day. Write in your journal what your food plans are and approximate times you will be eating as well as what times you will be working out. Have lemons cut and ready to go for your water as well. Lemons alkalize our very acidic bodies!! Cancer and disease thrive in acidic environments!
Remember that if you choose to consume alcohol, you get a total of 4 drinks per week. These drinks are taken out of the carb section (or the fruits), so if you choose to have a drink that day, you will be required to subtract a sweet potato, rice, or apple (for example) from your diet that day.
Remember that while your liver is processing alcohol, fat metabolism basically comes to a halt in the body! Use these four weeks as a detox! You don’t have to be all or nothing, its ok to have an occasional drink..... but be cognitive of your choices and what you want to get out of the program!!
Drink lots of lemon water. Drink herbal tea. Vary your sources of vegetables and fruits, as well as your protein sources and your carb sources. Think....Lots of different colors have lots of different nutrients! No dairy products, gluten, corn, beef, or peanuts
PROTEIN
Eat 5 protein sources from this list per day. This is also the maximum amount. You don’t need to eat all 5 if you are not hungry for them. Place one source in each of your 4 boxes accompanied by your veggies and your carbs. Each source needs to be measured. Organic, free range, wild caught!
1. Chicken Breast (skinless, boneless) 2.0 oz
2. 1 can tuna (4oz) packed in water drained
3. 3 egg whites + 1 egg (or 1.5 egg)
4. 16 almonds
5. Salmon 2.0 oz
6. White fish (orange roughy, cod, rainbow trout, snapper,
Mahi Mahi) 4 oz
7. Beans (black, red) 1⁄2 cup
8. Garbanzo or White beans 1⁄4 cup
9. Shrimp 8
10. Tofu (3/4 cup)
Organic hemp or other vegan protein powder, made without artificial sweeteners or other added flavors. 4 tbls. Or
KETO/VEGAN PROTIEN POWDER!
VEGETABLES
Choose 5 veggies a day to accompany your 5 protein choices. Organic. They can be combined in one box....i.e. a romaine salad with some tomatoes and onions....
1. Romaine lettuce or raw spinach (3 cups)
2. Broccoli (3/4 cup steamed)
3. Green juice
4. Kale (3 cups)
5. Asparagus (15 spears)
6. Baby carrots (1/2 cup)
7. Tomatoes (10 cherry) or 3⁄4 cup
8. Celery (8 sticks)
9. Onion
10.Green beans (3/4 cup) 11.Salsa (1/2 cup)
FRUITS
Eat up to 2 fruits per day to accompany your boxes. Maximum
Amount. Organic!
1. 1 apple
2. 1⁄2 medium banana
3. grapes 1/2 cup
4. berries 1/2 cup
5. melon 1⁄2 cup
6. 1 orange
7. mango or pineapple 1⁄2 cup
8.
CARBS
Up to 2 carbs per day MAX! . Remember that this is the MAXIMUM! You don’t have to consume all of these... and you may feel like you need to only consume 1 carb every other day or so. Follow how you feel! 1 Carb per day may be replaced for a 4 oz glass of wine or clear liquor drink, up to 3 times per week. Carbs can be eaten with veggies and fruit with your protein selection.
1. Sweet, white, or any other color potato (4oz)
2. Rice- Any color, (1/2 cup cooked)
3. Oatmeal (1/2 cup cooked)
4. Gluten free, Paleo bread (1 slice)
5. Gluten free crackers (1 serving)
6. Lactose Free Coffee Creamer 2 TBS
7. Honey or Agave 2 TSP
FATS
Eat up to 3 fats per day. These fats include cooking fats.
Steaming or grilling is a great way to avoid using fats. Sprinkle olive oil on salads.
1. 1 tsp olive oil or coconut oil
2. 1⁄4 avocado
3. 1.5 tsp nut butters other than peanut
4. 1⁄4 cup Organic Coconut milk (Thrive)
5. 1 tbls Organic MCT oil (Nutiva)
OTHER THINGS YOU CAN EAT!
1. mustards
2. hot sauces like Tabasco or Red Hot
3. vinegars sprinkled on salads or veggies
4. pickled jalapenos
5. salt free spices and pepper
THINGS TO AVOID
1. lessen the amount of salt
2. beer, margaritas, and sangria. Limit alcohol to wine,
champagne, or vodka drinks not containing sugars or
artificial sweeteners
3. (beef), dairy, gluten
VEGAN PROTIEN OPTIONS:
1. Tempeh 2.3oz
2. Beyond Beef crumbles 3oz
3. Tofu4.5oz
4. Nuts(any)16count
5. Just like chicken 1/2 cup
6. Beyond Meat Chicken free strips 3oz
7. Boca all American burger 1patty
8. Organic Hemp hearts 2 TBSP
9. Chia seeds 2 TBSP
** the following protein sources take away 1 carb each time you choose one:
1. 1/2 cup lentils
2. 1/2 cup black beans* 3. 1/2 cup kidney beans* 4. 1/2 cup pinto beans
5. 1/2 cup chickpeas
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