beyond diet meal plans (1)
DESCRIPTION
BD meal planTRANSCRIPT
COMPLETELY DONE FOR YOUMeal Plans
By Isabel De Los Rios
#1 Bestselling
Author
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ContentsThe Beyond Diet Done-For-You Meal Plans 4Protein Type Meal Plans 14Carb Type Meal Plans 34Mixed Type Meal Plans 54
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The Beyond Diet Done-For-You Meal Plans
The Beyond Diet Done-For-You Meal Plans
By this point you should have read all of Part 1 in The Beyond Diet Manual. If you have also completed Part 2, great! That will be extremely helpful.
Make sure you have completed:
• The Metabolism Typing Test. You should know whether you are a Protein, Carb or Mixed type so you can choose the correct meal plans for you. Remember, if you have any doubt at all about your specific type, you can begin with the Mixed Type meal plans and they will be very effective.
• Your specific calorie calculations and portion requirements. If you haven’t done so already, make sure to calculate your calorie requirements in Chapter 4 and then choose the portion requirements that are specific for you from the “Allowable Servings Guide” Sheet.
• The food choices sheet may also come in handy as you use these meal plans to find the best and most appropriate serving sizes for you.
That’s all the information you will need to use these delicious meal plans.
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Making Each Meal Plan Specific For YouBelow you will find meal plans that will make putting together your food for the day a cinch. I will take you through one example so you know exactly how to use each one for your specific needs.
Example:A 180 lb person who does moderate weight training.
Calorie Requirements: 2,000 calories per day for weight loss. She is a Protein Type.
Using the Allowable Servings Guide, she has found her specific portions for each meal:
Breakfast: 3 Protein, 1 Carb Snack: 3 Protein, 1 Carb Lunch: 5 Protein, 1 Carb, 2 Fat Snack: 3 Protein, 1 Carb Dinner: 5 Protein, 1 Carb, 2 Fat
Using Protein Type Meal Plan #1, this is what her day would look like:
Meal Food ServingsQuantity Item Protein Carb Fat
Breakfast
3 oz Lamb, Chicken, or Turkey Sausage 31 cup Mushrooms and Spinach 1
Coconut Oil Use As Needed
Snack 1 cup Sliced Celery and Carrots 13 Tbsp Walnut Butter 3
Lunch
5 oz Beef Burger 5
1 cup Spinach Salad with Celery, Cauliflower and Cucumbers 1
2 tsp Apple Cider Vinegar and Olive Oil 2
Snack 1 small Green Apple 13 Hardboiled Eggs 3
Dinner5 oz Beef Steak 5
1 cup Steamed Carrots and Cauliflower 12 tsp Butter 2
Remember that this is just a starting point for you to see how your body feels with this quantity of food throughout the day. Some may feel too full, while others may beel that it is perfect. It is extremely important that you make notes of those feelings and body cues in your Beyond Diet Success Journal. This will help you modify your daily food intake to make it perfect for you.
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Food ChoicesFor all charts in this section, the “best bet” food items are shaded in gray.
Carb Types: Protein Choices
Serving Meats Serving Seafood Serving Seafood (cont’d) Serving Nutsa and
Seeds1 slice bacon (pork) 1 oz abalone 1 oz roughy ½ oz almonds1 slice bacon (beef) 1 oz anchovy 1 oz salmon ½ oz Brazil nuts
1 oz beef 1 oz bass (freshwater) 1 oz sardines ½ oz cashews
1 oz buffalo 1 oz bass (sea) 1 oz scallops ½ oz chestnuts1 oz lamb 1 oz catfish 1 oz shark ½ oz filberts
1 oz liver (beef or chicken) 1 oz caviar 1 oz shrimp ½ oz hickory nuts
1 oz pork (lean) 1 oz clams 1 oz snapper ½ oz macadamia nuts
1 oz rabbit 1 oz cod 1 oz squid ½ oz peanutsb
1 oz venison 1 oz crabmeat 1 oz swordfish ½ oz pecansPoultry 1 oz crayfish 1 oz trout ½ oz pine nuts
1 slice bacon (turkey) 1 oz flounder 1 oz tuna (white) ½ oz pistachios1 oz chicken (dark) 1 oz grouper 1 oz whitefish ½ oz pumpkin seeds
1 oz chicken (white) 1 oz halibut Dairy and
Eggs ½ oz sunflower seeds
1 oz duck 1 oz herring 1 egg ½ oz walnuts
1 oz goose 1 oz lobster meat ¼ cup cottage cheese (raw) 1 tbsp nut butterc
1 oz Cornish hen 1 oz mackerel 2 oz greek yogurt1 oz pheasant 1 oz mahimahi1 oz quail 1 oz mussels
1 oz sausage (chicken) 1 oz octopus
1 oz turkey (dark) 1 oz perch (freshwater)
1 oz turkey (white) 1 oz rockfish
a All nuts and seeds must be raw. b Peanuts are legumes but are listed with tree nuts here for ease of presentation. c Varieties of nut butter include almond, cashew, macadamia nut, and walnut.
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Carbohydrate Types: Carb Choices
Serving Bread Serving Fruits (cont’d) Serving Legumes Serving Low-Starch
Veg1 slice SWG bread 1 cup cranberries adzuki beans 1 artichoke
½ SWG roll 1 cup Currants ½ cup black beans 1 cup asparagus
1 SWG English muffin 1 Date ½ cup black-eyed beans ½ cup bamboo shoots
1 SWG wrap (small) ¾ cup elderberries ½ cup fava beans 1 cup bok choy
1 slice rice bread 2 figs (large) ½ cup garbanzo beans 1 cup broccoli
1 slice spelt bread 1 cup gooseberries ½ cup great Northern beans 1 cup brussels sprouts
10 rice crackers 1 grapefruit (small) ½ cup green beans 1 cup cabbage2 rye crackers 17–20 Grapes ½ cup green peas 1 cup cauliflower
Grains 1 cup Guava ½ cup lentils 1 cup celery
½ cup brown or wild rice 1 cup honeydew melon ½ cup lima beans 1 cup cucumber
½ cup amaranth 2 kiwifruit (medium) ½ cup mung beans 1 cup daikona
½ cup barley 6 kumquatb ½ cup navy beans 1 cup eggplant½ cup buckwheat free Lemons ½ cup pink beans 1 cup fennel½ cup corn free Limes ½ cup pinto beans free garlic½ cup kamut 1 cup loganberriesc ½ cup red beans free gingerroot½ cup millet ½ Mango ½ cup white beans 1 cup jicama
1 cup oatmeal 2 nectarines (small)
High-Starch Veg 1 cup kale
½ cup quinoa 1 orange (large) 1 cup beets free lettuced
½ cup rye ½ papaya (large) 1 cup carrots 1 cup mushrooms
½ cup spelt 1 peach (medium) ½ cup Jerusalem artichoke 1 cup okra
½ cup SWG cereal 1 pear (medium) ½ cup parsnips 5 olives½ cup raw granola 2 persimmons ½ cup potato (white) 1 onion (medium)
Fruits 1 cup Pineapple ½ cup potato (sweet) 1 cup pepper (bell)
1 apple (medium) 2 plums (small) ¼ cup water chestnuts free pepper (hot)
4 apricots (small) 1 pomegranate (small) Dairy ½ cup pumpkin
½ banana (medium) 4 prunes (small) ½ cup milk (raw) ½ cup radishes
1 cup blackberries ¼ cup Raisins 2 oz plain yogurt ½ cup rutabagae
1 cup blueberries 1 cup raspberries 1 cup salad greensd
1 cup boysenberries 2 cups Rhubarb 1 cup spinach1 cup cantaloupe 1 cup strawberries ½ cup squash ( winter)f
1 cup casaba melong 2 tangerines (small) ½ cup turnip
17 cherries 1 tomato (large) 1 cup zucchini1 cup watermelon
Notes: Serving sizes of grains and legumes are measured cooked; those of fruits and vegetables are measured raw. SWG = sprouted whole grain (e.g., Ezekiel 4:9 products). Free = Use as needed for seasoning. a Japanese radish. b Similar to an orange but small like a grape. c Cross between a black-berry and raspberry. d Any but iceberg. e Similar to a turnip. f Orange-fleshed squashes (e.g., acorn, butternut, and kabocha). g Similar to a cantaloupe.
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Protein Types: Protein Choices
Serving Meats Serving Seafood Serving Seafood (cont’d) Serving Nutsa and
Seeds1 slice bacon (pork) 1 oz abalone 1 oz roughy ½ oz almonds1 slice bacon (beef) 1 oz anchovy 1 oz salmon ½ oz Brazil nuts
1 oz beef 1 oz bass (freshwater) 1 oz sardines ½ oz cashews
1 oz buffalo 1 oz bass (sea) 1 oz scallops ½ oz chestnuts1 oz lamb 1 oz catfish 1 oz shark ½ oz filberts
1 oz liver (beef or chicken) 1 oz caviar 1 oz shrimp ½ oz hickory nuts
1 oz pork (any cut) 1 oz clams 1 oz snapper ½ oz macadamia nuts
1 oz rabbit 1 oz cod 1 oz squid ½ oz peanutsb
1 oz venison 1 oz crabmeat 1 oz swordfish ½ oz pecansPoultry 1 oz crayfish 1 oz trout ½ oz pine nuts
1 oz bacon (turkey) 1 oz grouper 1 oz tuna (dark) ½ oz pistachios
1 oz chicken (dark) 1 oz halibut 1 oz whitefish ½ oz pumpkin seeds
1 oz chicken (white) 1 oz herring Dairy and
Eggs ½ oz sunflower seeds
1 oz Cornish hen 1 oz lobster meat 1 egg ½ oz walnuts
1 oz duck 1 oz mackerel ¼ cup cottage cheese (raw) 1 tbsp nut butterc
1 oz goose 1 oz mahimahi 2 oz greek yogurt1 oz pheasant 1 oz Mussels1 oz quail 1 oz Octopus
1 oz sausage (chicken) 1 oz perch (ocean)
1 oz turkey (dark) 1 oz pompano1 oz turkey (white) 1 oz Rockfish
a All nuts and seeds must be raw. b Peanuts are legumes but are listed with tree nuts here for ease of presentation. c Varieties of nut butter include almond, cashew, macadamia nut, and walnut.
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Protein Types: Carb Choices
Serving Bread Serving Fruits (cont’d) Serving Legumes Serving Low-Starch
Veg1 slice SWG bread 1 cup cranberries adzuki beans 1 artichoke
½ SWG roll 1 cup Currants ½ cup black beans 1 cup asparagus
1 SWG English muffin 1 Date ½ cup black-eyed beans ½ cup bamboo shoots
1 SWG wrap (small) ¾ cup elderberries ½ cup fava beans 1 cup bok choy
1 slice rice bread 2 figs (large) ½ cup garbanzo beans 1 cup broccoli
1 slice spelt bread 1 cup gooseberries ½ cup great Northern beans 1 cup brussels sprouts
10 rice crackers 1 grapefruit (small) ½ cup green beans 1 cup cabbage2 rye crackers 17–20 Grapes ½ cup green peas 1 cup cauliflower
Grains 1 cup Guava ½ cup lentils 1 cup celery
½ cup brown or wild rice 1 cup honeydew melon ½ cup lima beans 1 cup cucumber
½ cup amaranth 2 kiwifruit (medium) ½ cup mung beans 1 cup daikona
½ cup barley 6 kumquatb ½ cup navy beans 1 cup eggplant½ cup buckwheat free Lemons ½ cup pink beans 1 cup fennel½ cup corn free Limes ½ cup pinto beans free garlic½ cup kamut 1 cup loganberriesc ½ cup red beans free gingerroot½ cup millet ½ Mango ½ cup white beans 1 cup jicama
1 cup oatmeal 2 nectarines (small)
High-Starch Veg 1 cup kale
½ cup quinoa 1 orange (large) 1 cup beets free lettuced
½ cup rye ½ papaya (large) 1 cup carrots 1 cup mushrooms
½ cup spelt 1 peach (medium) ½ cup Jerusalem artichoke 1 cup okra
½ cup SWG cereal 1 pear (medium) ½ cup parsnips 5 olives½ cup raw granola 2 persimmons ½ cup potato (white) 1 onion (medium)
Fruits 1 cup Pineapple ½ cup potato (sweet) 1 cup pepper (bell)
1 apple (medium) 2 plums (small) ¼ cup water chestnuts free pepper (hot)
4 apricots (small) 1 pomegranate (small) Dairy ½ cup pumpkin
½ banana (medium) 4 prunes (small) ½ cup milk (raw) ½ cup radishes
1 cup blackberries ¼ cup Raisins 2 oz plain yogurt ½ cup rutabagae
1 cup blueberries 1 cup raspberries 1 cup salad greensd
1 cup boysenberries 2 cups Rhubarb 1 cup spinach1 cup cantaloupe 1 cup strawberries ½ cup squash ( winter)f
1 cup casaba melong 2 tangerines (small) ½ cup turnip
17 cherries 1 tomato (large) 1 cup zucchini1 cup watermelon
Notes: Serving sizes of grains and legumes are measured cooked; those of fruits and vegetables are measured raw. SWG = sprouted whole grain (e.g., Ezekiel 4:9 products). Free = Use as needed for seasoning. a Japanese radish. b Similar to an orange but small like a grape. c Cross between a black-berry and raspberry. d Any but iceberg. e Similar to a turnip. f Orange-fleshed squashes (e.g., acorn, butternut, and kabocha). g Similar to a cantaloupe.
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Mixed Types: Protein Choices
Serving Meats Serving Seafood Serving Seafood (cont’d) Serving Nutsa and
Seeds1 slice bacon (pork) 1 oz abalone 1 oz roughy ½ oz almonds1 slice bacon (beef) 1 oz anchovy 1 oz salmon ½ oz Brazil nuts
1 oz beef 1 oz bass (freshwater) 1 oz sardines ½ oz cashews
1 oz buffalo 1 oz bass (sea) 1 oz scallops ½ oz chestnuts1 oz lamb 1 oz catfish 1 oz shark ½ oz filberts
1 oz liver (beef or chicken) 1 oz caviar 1 oz shrimp ½ oz hickory nuts
1 oz pork (any cut) 1 oz clams 1 oz snapper ½ oz macadamia nuts
1 oz rabbit 1 oz cod 1 oz squid ½ oz peanutsb
1 oz venison 1 oz crabmeat 1 oz swordfish ½ oz pecansPoultry 1 oz crayfish 1 oz trout ½ oz pine nuts
1 oz bacon (turkey) 1 oz grouper 1 oz tuna (dark) ½ oz pistachios
1 oz chicken (dark) 1 oz halibut 1 oz whitefish ½ oz pumpkin seeds
1 oz chicken (white) 1 oz herring Dairy and
Eggs ½ oz sunflower seeds
1 oz Cornish hen 1 oz lobster meat 1 egg ½ oz walnuts
1 oz duck 1 oz mackerel ¼ cup cottage cheese (raw) 1 tbsp nut butterc
1 oz goose 1 oz mahimahi 2 oz greek yogurt1 oz pheasant 1 oz Mussels1 oz quail 1 oz Octopus
1 oz sausage (chicken) 1 oz perch (ocean)
1 oz turkey (dark) 1 oz pompano1 oz turkey (white) 1 oz Rockfish
a All nuts and seeds must be raw. b Peanuts are legumes but are listed with tree nuts here for ease of presentation. c Varieties of nut butter include almond, cashew, macadamia nut, and walnut.
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Mixed Types: Carb Choices
Serving Bread Serving Fruits (cont’d) Serving Legumes Serving Low-Starch
Veg1 slice SWG bread 1 cup cranberries adzuki beans 1 artichoke
½ SWG roll 1 cup Currants ½ cup black beans 1 cup asparagus
1 SWG English muffin 1 Date ½ cup black-eyed beans ½ cup bamboo shoots
1 SWG wrap (small) ¾ cup elderberries ½ cup fava beans 1 cup bok choy
1 slice rice bread 2 figs (large) ½ cup garbanzo beans 1 cup broccoli
1 slice spelt bread 1 cup gooseberries ½ cup great Northern beans 1 cup brussels sprouts
10 rice crackers 1 grapefruit (small) ½ cup green beans 1 cup cabbage2 rye crackers 17–20 Grapes ½ cup green peas 1 cup cauliflower
Grains 1 cup Guava ½ cup lentils 1 cup celery
½ cup brown or wild rice 1 cup honeydew melon ½ cup lima beans 1 cup cucumber
½ cup amaranth 2 kiwifruit (medium) ½ cup mung beans 1 cup daikona
½ cup barley 6 kumquatb ½ cup navy beans 1 cup eggplant½ cup buckwheat free Lemons ½ cup pink beans 1 cup fennel½ cup corn free Limes ½ cup pinto beans free garlic½ cup kamut 1 cup loganberriesc ½ cup red beans free gingerroot½ cup millet ½ Mango ½ cup white beans 1 cup jicama
1 cup oatmeal 2 nectarines (small)
High-Starch Veg 1 cup kale
½ cup quinoa 1 orange (large) 1 cup beets free lettuced
½ cup rye ½ papaya (large) 1 cup carrots 1 cup mushrooms
½ cup spelt 1 peach (medium) ½ cup Jerusalem artichoke 1 cup okra
½ cup SWG cereal 1 pear (medium) ½ cup parsnips 5 olives½ cup raw granola 2 persimmons ½ cup potato (white) 1 onion (medium)
Fruits 1 cup Pineapple ½ cup potato (sweet) 1 cup pepper (bell)
1 apple (medium) 2 plums (small) ¼ cup water chestnuts free pepper (hot)
4 apricots (small) 1 pomegranate (small) Dairy ½ cup pumpkin
½ banana (medium) 4 prunes (small) ½ cup milk (raw) ½ cup radishes
1 cup blackberries ¼ cup Raisins 2 oz plain yogurt ½ cup rutabagae
1 cup blueberries 1 cup raspberries 1 cup salad greensd
1 cup boysenberries 2 cups Rhubarb 1 cup spinach1 cup cantaloupe 1 cup strawberries ½ cup squash ( winter)f
1 cup casaba melong 2 tangerines (small) ½ cup turnip
17 cherries 1 tomato (large) 1 cup zucchini1 cup watermelon
Notes: Serving sizes of grains and legumes are measured cooked; those of fruits and vegetables are measured raw. SWG = sprouted whole grain (e.g., Ezekiel 4:9 products). Free = Use as needed for seasoning. a Japanese radish. b Similar to an orange but small like a grape. c Cross between a black-berry and raspberry. d Any but iceberg. e Similar to a turnip. f Orange-fleshed squashes (e.g., acorn, butternut, and kabocha). g Similar to a cantaloupe.
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Fat Choices: All Metabolism TypesServing Fat
1 tsp Olive Oil1 tsp Fish Oil1 tsp Cod Liver Oil1 tsp Flax Seed Oil1 tsp Raw Butter1 oz Avocadoa
freeb Coconut Oil1 oz Raw Cheese
Notes: The fat content of fattier foods such as eggs, meats, oily fish, and nuts has been accounted for in the allotted servings and calories for each metabolism type, so no separate fat servings need to be counted for these foods.
a Avocado is a fruit. Protein Types also may use it as a carbohydrate choice (2 oz)b The Beyond Diet Program does not limit the amount of coconut oil that you can consume each day or account for it in the Sample Meal Plans, Done For You Meal Plans and Allowable Servings Guide. A reasonable amount would be 1-2 tsp three times per day for cooking.
Special Note:
You can use this same method of finding your specific portions to experiment with the meal plans that are not for your specific type. But be careful! Notice if the Carb Type Meal Plan calls for lean chicken breast and you are a Protein Type, you may experience some hunger after that meal because that particular protein was too lean. Since Protein Types do better with heavier proteins and Carb Types do better with leaner proteins some changes may need to be made. As I have said before, paying attention to your body in the beginning is important but you will find, very quickly how this way of eating just becomes second nature to you. With a little bit of work in the beginning, you will have a delicious and natural way of eating and an understanding of what your body wants for the long-term.
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Protein Type Meal Plans
Protein Type Meal PlansProtein Type Meal Plan #1
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastLamb or Pork SausageMushrooms and Spinach
Coconut Oil
Snack Sliced Celery and CarrotsWalnut Butter
Lunch
Beef BurgerSpinach Salad with Celery, Cauliflower and CucumbersApple Cider Vinegar and Olive OilRaspberries
Snack Green AppleHardboiled Eggs
DinnerBeef SteakSteamed Carrots and CauliflowerButter
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
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Protein Type Meal Plans
Protein Type Meal Plan #2
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastEggs (poached or scrambled) with SpinachCanadian BaconSprouted Grain Bread or Apple
Snack Almonds or WalnutsPear
Lunch
Chicken or Turkey (dark meat) grilled or bakedCarrot StickBrown RiceGreen Salad with Apple Cider Vinegar and Olive Oil
Snack Macadamia Nut ButterCelery Sticks and Carrot Sticks
Dinner
Salmon (broiled)Green BeansBaked PotatoButterGreen Salad w/Apple Cider Vinegar and Olive Oil
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
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Protein Type Meal Plans
Protein Type Meal Plan #3
Meal Food ServingsQuantity Item Protein Carb Fat
Breakfast Pork, Beef or Turkey BaconCream of Rice (hot cereal)
Snack Almond or Walnut ButterApple
Lunch
Shrimp (grilled)AvocadoLentils (cooked)Raw Vegetables with Olive Oil
Snack Sunflower SeedsPear
Dinner
Beef Steak (broiled)Cauliflower (raw or steamed)Brown RiceButterSalad w/Apple Cider Vinegar and Olive Oil
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
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Protein Type Meal Plans
Protein Type Meal Plan #4
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastOatmeal (cooked with water, add cinnamon)Almonds or WalnutsBlueberries
Snack CashewsPear
Lunch
Ground Beef (in a burger or chili)Kidney BeansRomaine Lettuce and Tomato SaladOlive Oil
Snack Walnut, Almond or Pecan ButterCelery and Carrot Sticks
Dinner
Chicken Thighs or LegsSpinach (sauteed in coconut oil)Cucumber and Tomato SaladApple Cider Vinegar and Olive Oil
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
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Protein Type Meal Plans
Protein Type Meal Plan #5
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastLeftover Chicken LegLeftover SpinachApple
Snack Pumpkin SeedsPear
Lunch
Canned Sardines (in olive oil or water)Brown RiceAsparagus (steamed)Green Salad w/Apple Cider Vinegar
Snack CashewsCarrot Sticks
Dinner
Pork Chop (grilled or broiled)Cauliflower (steamed)ButterQuinoaSliced Cucumbers
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
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Protein Type Meal Plans
Protein Type Meal Plan #6
Meal Food ServingsQuantity Item Protein Carb Fat
Breakfast Eggs (omelet)Peppers, Onions and Mushrooms
Snack Cashews or Cashew ButterBanana
Lunch
Beef BurgerPortabella Mushroom CapRomaine Lettuce, Carrot, and Celery SaladApple Cider Vinegar and Olive Oil
Snack Walnut or Almond ButterCelery Sticks
Dinner
Chicken ThighsSpinach (sauteed)Spaghetti Squash (baked)Butter
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 19 -
Protein Type Meal Plans
Protein Type Meal Plan #7
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastChicken SausageScrambled Eggs (or eggs)Butter
Snack Green AppleAlmond Butter
Lunch
Chicken LegsRomaine Salad with Celery, Carrots and OlivesFresh Lemon Juice and Olive OilBlueberries
Snack PearPecans
Dinner
Chicken LegsSteamed Green BeansButterBlueberries
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 20 -
Protein Type Meal Plans
Protein Type Meal Plan #8
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastBaconEgg Omelet with Spinach and AsparagusCoconut Oil
Snack Sardines in Olive OilBrown Rice Crackers
Lunch
Baked SalmonSpinach Salad with BeetsApple Cider Vinegar and Olive OilSteamed Asparagus with Butter
Snack Macadamia NutsSliced Celery
DinnerOcean PerchBaked Okra and CauliflowerButter
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 21 -
Protein Type Meal Plans
Protein Type Meal Plan #9
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastRaw Egg Shake with Ground Flax Seeds, Coconut ButterCream, A Banana and Cinnamon
Snack Beef BurgerCarrot Sticks
Lunch
Spinach Salad with Chopped Celery, Avocado, and CucumbersFresh Lemon Juice and Olive OilGround Dark Turkey MeatStrawberries
Snack Pumpkin SeedsCelery Sticks
Dinner
Seared Dark TunaStir-Fried Asparagus, Cabbage, Peas and Bok ChoyWatercress SaladFresh Lemon Juice and Olive Oil
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 22 -
Protein Type Meal Plans
Protein Type Meal Plan #10
Meal Food ServingsQuantity Item Protein Carb Fat
Breakfast
Smoked Wild Salmon Rolled up with Romaine LettucePeas and CornButter
Snack AppleBrazil Nuts
Lunch
Lamb BurgerSpinach Salad wtih Celery, Carrots, Avocado, Artichoke Heartsand OlivesApple Cider Vinegar and Olive Oil
SnackFull Fat Plain YogurtBlueberriesChopped Walnuts and Flax Oil
Dinner
SteakOnions Sauteed in Coconut OilMixed Green SaladApple Cider Vinegar and Olive OilCherries
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 23 -
Protein Type Meal Plans
Protein Type Meal Plan #11
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastPork SausagePoached EggsAsparagus and Mushrooms Cooked in Butter
SnackAppleSwiss CheeseAlmonds
Lunch
Broiled Pork ChopsBuckwheat GrainSteamed Green BeansButter
Snack Walnuts or PecansCelery Sticks
Dinner
Seafood Dish: Mussels, Scallops, SquidQuinoaButterBibb Lettuce Salad
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 24 -
Protein Type Meal Plans
Protein Type Meal Plan #12
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastBaconScrambled EggsSteamed Spinach and Carrots with Butter
Snack Coconut ButterPecans
LunchDark Meat Turkey BurgerCelery SticksSplit Pea Soup
Snack Carrots and PeppersHardboiled Eggs
Dinner
Lamb ChopsSpinach SaladApple Cider Vinegar and Olive OilSteamed Beets and CauliflowerButter
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 25 -
Protein Type Meal Plans
Protein Type Meal Plan #13
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastSteakEggsMashed Sweet Potato with Butter
Snack CeleryPeanut Butter
Lunch
Skirt SteakSugar Snap PeasSauteed MushroomsCoconut Oil
Snack Coconut ButterPistachios
Dinner
Roast Rack of LambSteamed AsparagusButterWild Rice
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 26 -
Protein Type Meal Plans
Protein Type Meal Plan #14
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastBeef SausageAvocadoOlive Oil
Snack Carrots and Celery SticksPecan Butter
LunchBeef Kidney Pate Ground with Butter, Hazelnuts and Sea SaltBrown Rice Crackers
SnackBlueberriesCoconut ButterRaw Almonds
Dinner
Pork ChopsSteamed CauliflowerOlive OilBlueberries
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 27 -
Protein Type Meal Plans
Protein Type Meal Plan #15
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastEgg Omelet with Goat Cheese and SpinachBaconCoconut Oil
Snack PearPumpkin Seeds
Lunch
Ground Lamb with SpicesButternut Squash SoupSpinach SaladFresh Lemon Juice and Olive Oil
SnackSliced HamRomaine LettuceSliced Tomatoes
Dinner Mackerel with Butter an Fresh Lemon JuiceSteamed Collard Greens and Beets with Butter
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 28 -
Protein Type Meal Plans
Protein Type Meal Plan #16
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastSmoked Wild SalmonTomato SlicesAvocado and Olive Oil
Snack Cottage CheeseCucumbers
LunchTurkey Burger (dark meat)Sprouted Grain BreadLettuce and Tomato
Snack Almond ButterSliced Apple
Dinner
Beef Shish-Ka-BobsZucchini, Red Pepper and Onion ChunksBaked Sweet Potato (sprinkle with cinnamon)Butter
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 29 -
Protein Type Meal Plans
Protein Type Meal Plan #17
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastQuinoa Hot Cereal (made with water)Crushed WAlnuts and Pecans(sweeten with stevia and agave syrup and cinnamon)
Snack Hard Boiled EggsRaw Carrots
Lunch
Tuna SaladChopped Carrots, Celery, and Onions (for tuna)Olive OilRice Crackers
SnackGreek YogurtPumpkin SeedsStrawberries
Dinner
Venison StewCarrots, Onions and Potato (for stew)Raw Cucumber and Celery SaladOlive Oil
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 30 -
Protein Type Meal Plans
Protein Type Meal Plan #18
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastSprouted Grain or Rice BreadBaconTomato (bacon and tomato breakfast sandwich)
Snack WalnutsStrawberries
Lunch Venison Stew LeftoversStrawberries
Snack Cottage CheeseBlueberries
Dinner
Duck (baked)Brown RiceRaw Tomato and Onion SaladOlive Oil
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 31 -
Protein Type Meal Plans
Protein Type Meal Plan #19
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastEgg w/SpinachAlmond ButterGreek Yogurt
Snack Sliced Roast Beef RollupsCarrot Sticks
LunchTurkey ChiliKidney Beans (for chili)Brown Rice Crackers
Snack Pecans or Pecan ButterBanana
Dinner
ShrimpCoconut OilPeppers, Onions, Mushrooms (make stir-fry)Wheat Free Soy SauceBrown Rice
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 32 -
Protein Type Meal Plans
Protein Type Meal Plan #20
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastCottage CheeseCrushed Almonds or PecansBlueberries
Snack Hard Boiled EggTomato and Cucumber Slices
LunchChicken Drumsticks (baked)Cauliflower (raw or steamed)Butter
SnackAlmond ButterCelery SticksApple
Dinner
Swordfish Steak (baked or grilled)Onions (over steak)CornGreen SaladApple Cider Vinegar and Olive Oil
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 33 -
Carb Type Meal Plans
Carb Type Meal PlansCarb Type Meal Plan #1
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastChicken SausageGrilled Tomatoes, Peppers and PotatoesButter
Snack Pineapple ChunksAlmonds
Lunch
Baked FlounderSteamed Broccoli and BeetsMixed Green SaladApple Cider Vinegar and Olive Oil
Snack RaisinsWalnuts
DinnerWhite Meat Chicken Soup wtih Parsley, Leeks, Peppers,Tomatoes, Potatoes and Onions
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 34 -
Carb Type Meal Plans
Carb Type Meal Plan #2
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastSoft-Boiled EggsPapaya Slices
SnackSliced Turkey Breast Rolled Up with Romaine LettuceCherries
Lunch
White Tuna FishArugula Salad with Chopped Tomatoes, Celery, Onions, BeetsAnd SproutsFresh Lemon Juice, Olive Oil, Sea Salt and Pepper
SnackFull Fat YogurtCucumbersFresh Dill
DinnerCodBaked Potato with ButterSteamed Broccoli
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 35 -
Carb Type Meal Plans
Carb Type Meal Plan #3
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastAlmond or Walnut ButterOatmeal (cooked in water, add cinnamon)Strawberries
Snack CashewsPear
Lunch
Ground Buffalo (make into chili)Kidney Beans (for chili)Sprouted Grain BreadLettuce and Tomato Salad
SnackPeanut ButterCelery and Carrot SticksOrange or Grapefruit
Dinner
Halibut Steak (broiled)Spinach (sauteed)Spaghetti Squash (baked)Brown RiceSliced Cucumber and Tomato Salad
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 36 -
Carb Type Meal Plans
Carb Type Meal Plan #4
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastScrambled EggsSprouted Grain BreadOrange or Grapefruit
Snack Almonds or WalnutsApple
Lunch
Turkey Burger (ground white meat turkey)Brown RiceGreen Salad w/Apple Cider Vinegar and Olive OilPear
Snack Cashew ButterRice Crackers
Dinner
Codfish (baked)Green Beans (steamed)Sweet Potato (baked)ButterTomato and Cucumber Salad w/Olive Oil
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 37 -
Carb Type Meal Plans
Carb Type Meal Plan #5
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastTurkey or Chicken SausageCream of Rice (hot cereal)Blueberries
Snack Pumpkin or Sunflower SeedsBanana or Apple
Lunch
Flounder (broiled)QuinoaLettuce, Tomato, Peppers, and Cucumber SaladApple Cider Vinegar and Olive Oil
Snack Peanut ButterRice Crackers
Dinner
Cornish Hen (roasted)Cauliflower (steamed)Sweet Potato or Yam (baked)Butter
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 38 -
Carb Type Meal Plans
Carb Type Meal Plan #6
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastTurkey BaconMillet or Quinoa (hot cereal)Grapefruit
Snack AlmondsStrawberries
Lunch
Chicken (grilled)Kamut (cooked)LentilsBroccoli (steamed or raw)
SnackWalnut ButterCelery SticksGrapes
Dinner
Shrimp or Scallops (grilled or baked)Peppers, Mushrooms, Onions (stir fried)Brown RiceGreen Salad w/Apple Cider Vinegar and Olive Oil
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 39 -
Carb Type Meal Plans
Carb Type Meal Plan #7
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastHot Rice Cereal with Sunflower Seeds, Coconut Butter, Honey, and Sliced Peaches
Snack Soft-Boiled EggsGrapes
Lunch
Grilled Chicken BreastRadicchio and Watercress Salad with Cabbage, Cucumberand Leeks Dressed in Apple Cider Vinegar and Olive OilBaked Squash
Snack PeachAlmonds
Dinner
Broiled Pork ChopsMixed Wild and Brown RiceRomaine Salad with Peppers, Cucumbers and ScallionsApple Cider Vinegar, Olive Oil, Sea Salt and Pepper
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 40 -
Carb Type Meal Plans
Carb Type Meal Plan #8
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastTurkey or Chicken Breakfast SausageGreen Beans or spaghetti SquashStrawberries
Snack Pumpkin SeedsBanana
Lunch
Mhi Mahi (broiled)Romaine, Cucumber and Tomato SaladApple Cider Vinegar and Olive OilGrapes
SnackPeanut ButterAppleRaisins
Dinner
Cornish Hen (baked)Cauliflower (steamed)Broccoli (steamed)ButterRaw Red Peppers
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 41 -
Carb Type Meal Plans
Carb Type Meal Plan #9
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastScrambled EggsCorn PolentaSteamed Kale
Snack WatermelonAlmond Butter
LunchBroiled TroutSteamed Zucchini and Brussels SproutsButter
Snack AppleCashew Butter
Dinner
Baked HalibutQuinoaMixed Green SaladFresh Lemon Juice, Olive Oil, Sea Salt and Pepper
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 42 -
Carb Type Meal Plans
Carb Type Meal Plan #10
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastBuckwheat Pancakes with Maple Syrup and ButterPoached Eggs
Snack Sliced TomatoesTurkey Slices
Lunch
Chicken or Turkey breastRomaine Salad with Tomatoes, Turnips, Zucchini and PeppersApple Cider Vinegar and Olive Oil
Snack StrawberriesCottage Cheese
Dinner
Baked TilapiaBaked Sweet PotatoSteamed Collard GreensButter
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 43 -
Carb Type Meal Plans
Carb Type Meal Plan #11
Meal Food ServingsQuantity Item Protein Carb Fat
Breakfast
White Tuna Salad with Chopped Apples, Cranberries, ParsleyCelery, Honey Mustard, Olive Oil, and Sea SaltApple
Snack Steamed Brussels Sprouts Mixed withPine Nuts
Lunch
Leftover Tuna SaladMixed Green Salad wtih Cabbage, Cucumbers and Pine NutsFresh Lemon Juice and Olive Oil
Snack GrapefruitSliced Turkey Breast
Dinner
Broiled TroutBrown RiceMixed Green Salad with SproutsFrehs Lemon Juice and Olive Oil
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 44 -
Carb Type Meal Plans
Carb Type Meal Plan #12
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastShake with Full Fat YogurtBanana and HoneyAlmonds and Flax Oil
SnackEgg Salad with Celery, Parsley, Olive Oil, Sea Salt and PepperBroccoli
LunchChicken Sausage KabobsPeppers, Zucchini, OnionsButternut Squash Soup
Snack Sunflower SeedsCantaloup and Honeydew
Dinner
HalibutLentilsBrown RiceGrilled OnionsCoconut Oil
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 45 -
Carb Type Meal Plans
Carb Type Meal Plan #13
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastEgg OmeletBroccoli, Onions, TomatoesCoconut Oil
Snack Fresh Green Vegetable JuiceAlmond and Coconut Butter (mixed)
Lunch
Ground White Meat ChickenBasmati RiceRomaine Salad with Mixed PeppersApple Cider Vinegar and Olive Oil
Snack MangoSunflower Seeds
DinnerBaked Cornish HenSteamed Beets, Cabbage and ZucchiniButter
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 46 -
Carb Type Meal Plans
Carb Type Meal Plan #14
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastTurkey BaconPoached EggsGrapefruit
SnackSliced CucumberSliced PepperAlmonds
Lunch
Cobb Salad with Romaine, Cilantro, Turkey Breast, HardboiledEgg, Tomatoes, Onions and RadishesApple Cider Vinegar and Olive OilSea Salt and Pepper
Snack WatermelonAlmonds
Dinner
Fresh Water PerchGrilled Eggplant and GarlicMillet GrainOlive Oil
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 47 -
Carb Type Meal Plans
Carb Type Meal Plan #15
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastChicken or Turkey SausageBroccoliCoconut Oil
Snack OrangeSoft-Boiled Eggs
Lunch
Ground White Meat TurkeyBuckwheat GrainArugula Salad with Onions, Zucchini and PeppersFresh Lemon Juice and Olive Oil
Snack NectarineAlmonds
Dinner
Chicken BreastSweet PotatoSteamed BroccoliButter
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 48 -
Carb Type Meal Plans
Carb Type Meal Plan #16
Meal Food ServingsQuantity Item Protein Carb Fat
Breakfast
EggSprouted Grain or Rice Bread (egg sandwich or French toast)Apple or Apple Sauce
Snack Greek YogurtRaspberries or Blueberries
Lunch
Turkey Breast (sliced)Lettuce and TomatoSprouted Grain, Rice or Spelt BreadMango Slices
Snack PecansRaisins
Dinner
Mahi Mahi (grilled or baked)CornLettuce, Tomato, Cucumber, Peppers, Onion SaladApple Cider Vinegar and Olive OilCherries
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 49 -
Carb Type Meal Plans
Carb Type Meal Plan #17
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastQuinoa Hot Cereal (made with water)Crushed Walnuts and PecansStrawberries
Snack Cottage CheesePineapple Chunks
Lunch
Tuna Salad (light tuna)Chopped Carrots, Celery, and Onions (for tuna)Olive OilRice Crackers
Snack YogurtAlmonds
Dinner
Buffalo MeatballsTomato SauceSpelt or Rice PastaGreen SaladApple Cider Vinegar and Olive Oil
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 50 -
Carb Type Meal Plans
Carb Type Meal Plan #18
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastVeggie OmeletPeppers, Onion, Tomato, MushroomsSprouted Grain or Rice Bread
Snack Cashew or Peanut ButterApple or Pear
Lunch
Turkey Burger (light meat)Sprouted Grain BreadLettuce and TomatoStrawberries
Snack PeachWalnuts
Dinner
ShrimpCoconut OilPeppers, Onions, Mushrooms (make stir-fry)Wheat Free Soy SauceBrown Rice
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 51 -
Carb Type Meal Plans
Carb Type Meal Plan #19
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastGreek YogurtStrawberries, BlueberriesOatmeal
Snack Soft Boiled EggSliced Green, Red and Yellow Peppers
Lunch
ShrimpAvocadoTomato and Cucumber SaladApple Cider Vinegar and Olive Oil
Snack Turkey Breast SlicesRice Crackers
Dinner
Chicken Shish-Ka-BobsZucchini, Red Pepper and Onion ChunksBaked Sweet Potato (sprinkle with cinnamon)Butter (add to potato)
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 52 -
Carb Type Meal Plans
Carb Type Meal Plan #20
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastCottage CheeseCrushed Almonds or PecansPineapple Chunks
Snack Almond ButterApple Sauce
Lunch
Chicken Breast (grilled or baked)Baked Sweet PotatoBroccoli (steamed)Butter (for potato and broccoli)
Snack YogurtPumpkin Seeds and Sunflower Seeds
Dinner
Turkey ChiliKidney Beans (for chili)Sprouted Grain or Spelt TortillaSliced Tomato
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 53 -
Mixed Type Meal Plans
Mixed Type Meal PlansMixed Type Meal Plan #1
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastBeef or Pork BaconGrapefruit
Snack Macadamia NutsCelery and Carrot Sticks
Lunch
Chicken BreastSteamed BroccoliBrown RiceButter
Snack AppleSliced Turkey Breast
Dinner
Lamb ChopsChopped Tomato, Cucumber and Onion SaladApple Cider Vinegar and Olive OilBrown Rice
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 54 -
Mixed Type Meal Plans
Mixed Type Meal Plan #2
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastEggs (omelet)Spinach, Peppers, and Onions (in omelet)Sprouted Grain Bread
SnackAlmonds or WalnutsAppleCucumber Slices
Lunch
Turkey Burger (ground white and dark meat)Carrot SticksBrown RiceSliced Tomato
SnackPeanut ButterRice CrackersCelery Sticks
Dinner
Halibut Steak (broiled)Green Beans (sauteed in butter and garlic)Sweet Potato (baked)Green Salad w/Apple Cider Vinegar and Olive Oil
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 55 -
Mixed Type Meal Plans
Mixed Type Meal Plan #3
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastTurkey or Chicken Breakfast SausageCream of Rice (hot cereal)Blueberries or strawberries
SnackAlmond or Walnut ButterBanana or AppleCarrot STicks
Lunch
Salmon Filet (broiled)Sweet Potato or YamLettuce, Tomato, Pepper and Cucumber SaladApple Cider Vinegar and Olive Oil
Snack Pumpkin SeedsPear
Dinner
Shrimp (stir fried)Peppers, Onions, Mushrooms (stir fried)Brown RiceSliced Cucumbers and Carrots
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 56 -
Mixed Type Meal Plans
Mixed Type Meal Plan #4
Meal Food ServingsQuantity Item Protein Carb Fat
Breakfast
Scrambled EggsHot Rice Cereal (sweetened with stevia or agave syrup)Butter
Snack Celery SticksAlmond Butter
Lunch
Baked SalmonArugula Salad with Peppers and OnionsFresh Lemon Juice and Olive OilSteamed Zucchini with Butter
Snack Shake wtih Coconut Water, Pineapple and Coconut Butter
Dinner
FlounderSteamed Asparagus wtih ButterSliced AvocadoApple Cider Vinegar and Olive Oil
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 57 -
Mixed Type Meal Plans
Mixed Type Meal Plan #5
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastBaconScrambled EggsOnions Sauteed in Coconut Oil
Snack BananaAlmond Butter
Lunch
Baked Cornish HenQuinoaSpinach and GarlicCoconut Oil
Snack Sliced Turkey BreastRomaine Lettuce
DinnerBroiled Pork ChopsMixed Brown and Wild RiceSliced Cucumber and Tomato
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 58 -
Mixed Type Meal Plans
Mixed Type Meal Plan #6
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastEgg Omelet with Mozzarella CheeseTomatoes, Mushrooms and Onions
Snack Sardines in Olive OilBrown Rice Crackers
Lunch
Chicken BreastRomaine Salad with Cauliflower, Cucumbers, and CeleryFresh Lemon Juice and Olive OilQuinoa
SnackSliced TomatoesSliced Turkey breastOlive Oil
Dinner
Lamb SteakMixed Green Salad with Broccoli, Cabbage and CarrotsFresh Lemon Juice and Olive Oil
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 59 -
Mixed Type Meal Plans
Mixed Type Meal Plan #7
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastLamb SausageSteamed KaleCorn Polenta
Snack Honeydew and CantaloupeBrazil Nuts
Lunch
Buffalo BurgerMixed Green Salad wtih Chopped Tomatoes and OnionsApple Cider Vinegar and Olive OilSteamed Brussels Sprouts with Butter
Snack Sunflower Seeds or PecansStrawberries
Dinner
Baked CodSteamed Cauliflower and TurnipsButterMillet
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 60 -
Mixed Type Meal Plans
Mixed Type Meal Plan #8
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastGreek YogurtBlueberriesChopped Walnuts and Ground Flax Seeds
Snack PapayaCashews
LunchBeef BurgerSteamed Kale and ZucchiniOlive Oil
Snack Baked ApplesWalnuts
Dinner
Red SnapperSteamed AsparagusSliced AvocadoFresh Lemon Juice and Olive Oil
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 61 -
Mixed Type Meal Plans
Mixed Type Meal Plan #9
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastEgg (poached or scrambled)Turkey or Beef BaconOatmeal (cooked with water, add cinnamon)
SnackCashewsPearCelery Sticks
Lunch
Buffalo (ground and made into chili)Kidney Beans (for chili)Lettuce and Tomato SaladOlive Oil
Snack Walnut or Pecan ButterCelery and Carrot Sticks
Dinner
Lean Steak (grilled)Spinach (sauteed)Spaghetti Squash (baked)Wild Rice
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 62 -
Mixed Type Meal Plans
Mixed Type Meal Plan #10
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastLeftover Grilled SteakLeftover Spinach and Spaghetti SquashRed Apple
SnackPecansStrawberriesSliced Cucumbers
Lunch
Flounder (broiled)QuinoaCelery, Tomato and Pepper Salad w/Olive OilButter
Snack AlmondsBanana
Dinner
Cornish Hen (baked)Sweet Potato (baked)ButterGreen Salad w/Apple Cider Vinegar and Olive Oil
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 63 -
Mixed Type Meal Plans
Mixed Type Meal Plan #11
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastTurkey SausageGrilled Tomatoes, Peppers and OnionsPotatoes
Snack AlmondsSliced Mixed Peppers
LunchCobb Salad with Turkey, Ham, Bacon, EggsRomaine Lettuce with Carrots and CeleryApple Cider Vinegar and Olive Oil
Snack PlumPeanuts
Dinner
Beef Chili with Onions and TomatoesRed BeansBrown RiceMixed Green SaladApple Cider Vinegar and Olive Oil
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 64 -
Mixed Type Meal Plans
Mixed Type Meal Plan #12
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastWhite Tuna Salad wtih Olive Oil and Honey MustardChopped Apples, Cranberries, CeleryCelery Sticks
Snack ApplePecans
LunchLamb BurgerSteamed Swiss Chard with Butter and GarlicOnions Sauteed in Coconut Oil
Snack Carrot SticksPeanut Butter
Dinner
Mahi MahiSpinach SaladFresh Lemon Juice and Olive OilButtered Corn and Carrots
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 65 -
Mixed Type Meal Plans
Mixed Type Meal Plan #13
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastPoached EggsFeta Cheese and Spinach Sauteed in Coconut Oil
Snack Carrot and Celery SticksPumpkin Seeds
Lunch
Mackerel Seasoned wtih Butter, Fresh Lemon Juice, ParsleySea Salt and PepperArugula Salad with Apple Cider Vinegar and Olive OilSauteed Leeks
Snack KiwiMacadamia Nuts
Dinner
Baked Cornish HenLentilsBasmati RiceCucumber Slices
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 66 -
Mixed Type Meal Plans
Mixed Type Meal Plan #14
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastTurkey BaconScrambled EggsWatermelon
Snack Apple SaucePeanut Butter or Almond Butter
Lunch
Chicken LegsGrilled Eggplant and GarlicRomaine Salad with Chopped Cucumbers and TomatoesFresh Lemon Juice and Olive Oil
SnackGreen AppleSoft-Boiled EggsSliced Tomatoes
Dinner
Shrimp Stir-FryBrown RiceEggsBok Choy, Bambook Shoots, Eggplant, Peppers, and Zucchini
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
- 67 -
Mixed Type Meal Plans
Mixed Type Meal Plan #15
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastPeanut Butter or Almond ButterOatmeal (cooked in water, add cinnamon)Blueberries or Raisins
Snack PeachCashews
Lunch
Sardines or SalmonAvocadoSliced TomatoOlive Oil
SnackSliced TurkeyCarrotsStrawberries
Dinner
Lamb Chop (grilled)Zucchini (green and yellow, grilled)Yam (baked)Butter
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
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Mixed Type Meal Plans
Mixed Type Meal Plan #16
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastSmoked Wild SalmonTomato SlicesAvocado and Olive Oil
Snack Pecan ButterApple
Lunch
Turkey Breast (sliced)Lettuce and TomatoSproute Grain, Rice or Spelt BreadOrange or Grapefruit
Snack Greek YogurtBlueberries
Dinner
Buffalo Meatloaf (use ground buffalo instead of beef in recipe)Sauteed SpinachGreen SaladApple Cider Vinegar and Olive Oil
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
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Mixed Type Meal Plans
Mixed Type Meal Plan #17
Meal Food ServingsQuantity Item Protein Carb Fat
Breakfast
EggsSprouted Grain, Rice or Spelt Bread (egg sandwich or French toast)Orange or Grapefruit
Snack Almonds and Pumpkin SeedsDried Cranberries (no sugar added)
Lunch
Chicken Breast (grilled or baked)Baked Sweet PotatoBroccoli (steamed)Butter (for potato and broccoli)
Snack Cottage CheeseApple Sauce
DinnerGrilled Red SnapperGreen Beans Sauteed with AlmondsWild Rice
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
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Mixed Type Meal Plans
Mixed Type Meal Plan #18
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastQuinoa Hot Cereal (made with water)Crushed Walnuts and PecansRaisins or Berries
Snack Soft Boiled EggsCarrot Sticks
Lunch
Turkey ChiliKidney Beans (for chili)Sprouted Grain or Spelt TortillaSliced tomato
SnackPeanut ButterRaisinsSprouted Grain, Rice or Spelt Bread
Dinner
ShrimpCoconut OilPeppers, Onions, Mushrooms (make stir-fry)Wheat Free Soy SauceBrown Rice
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
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Mixed Type Meal Plans
Mixed Type Meal Plan #19
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastGreek YogurtAlmondsBanana
Snack Turkey Breast SlicesSliced Tomato
Lunch
Tuna Salad (light or dark tuna)Chopped Carrots, Celery, and Onions (for tuna)Olive OilRice Crackers
Snack Cottage CheeseMango
Dinner
Lamb BurgerPortabella Mushroom CapsLettuce and TomatoCherries
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
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Mixed Type Meal Plans
Mixed Type Meal Plan #20
Meal Food ServingsQuantity Item Protein Carb Fat
BreakfastBeef or Turkey BaconSprouted Grain, Rice or Spelt BreadSliced Tomato
Snack Cashew ButterBanana
LunchWild Smoked SalmonAvocadoSliced Tomato and Cucumbers
SnackGreek YogurtSunflower SeedsBlueberries
Dinner
Buffalo or Beef ChiliKidney Beans (for chili)Sprouted Grain or Spelt TorillaSliced Tomato
Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________