complete health planner sunfood complete health program ......welcome to the sunfood wellness...

Sunfood Complete Health Program

Balanced nutrition & mindful fitness for the mind, body, & soul

©2019 Sunfood Superfoods

Nutrition Plan & Exercise GuideComplete Health Planner

NUTRITION GUIDE + 8 WEEK EXERCISE PLANBalanced Nutrition & Mindful Fitness

For The Mind, Body, & Soul


NUTRITION PLANWelcome to the Sunfood Wellness program! We are excited to be a part of your journey to a healthier and happier

life. We've broken our program down into 2 main parts: the nutrition plan and the fitness plan. These guides are

here to help you get fit and feel amazing!

We'll start with the Sunfood Wellness Nutrition Plan. Here at Sunfood we believe true health comes from plant-

based whole foods and superfoods. Why? Because these foods are known to have a variety of nutrients that help

to deeply nourish the body, allowing for optimal health and well-being. Regularly consuming whole, natural foods

(especially superfoods) allows you to live your best life, however you define it. The core of the Sunfood Wellness

Nutrition Plan is based off of this belief.

So how does it work? Simply pick the plan below that best suites your goals (weight loss, maintenance, or gain).

Look at what you can eat for each meal and then pick and choose from the food lists below to customize each

meal.

For example, for breakfast on the weight loss plan you are allowed 2 fruits, unlimited greens/green powders, 1

carb, 1 protein, 1 fat, and 1 calcium rich food. If you look down at each list you will see that you could have 1/2 cup

oatmeal (1 carb) cooked in 2 cups almond milk (1 calcium rich food) topped with 1 sliced banana (2 fruits), 1 Tbsp

almond butter (1 protein), 1 Tbsp chia seeds (1 fat) and have a glass of water mixed with 2 tsp Supergreens

(unlimited greens) on the side.

The important thing here is to follow the guidelines but also make the plan work for you. If you want to save one

of your servings of fruit from breakfast to add to your lunch go for it!

Looking for some inspiration? Check out our Sunfood Wellness cookbook for simple and delicious recipes!

For the best results pair the Sunfood Wellness Nutrition plan with a workout plan like the Sunfood Wellness

Fitness program.

- P.S. As always, please consult your health care provider before beginning any diet or exercise plan.

Mol�� Wal��, Sun�� Pro��t Dev��me�� Spe��is�B.S. Applied Nutrition & DieteticsM.S. Applied Nutrition with a sports nutrition emphasis

SUNFOOD COMPLETE HEALTH PLANNER

Nutrition Plan

BREAKFAST

MEAL

NUTRITION: WEIGHT LOSSSunfood Complete Health Program

PRODUCEGOOD

CARBSLEAN

PROTEINHEALTHY

FATS

SNACK

DINNER

LUNCH

SNACK

CALCIUMFOODS

2 Fruit Un l im i ted greens & greens powder

2 Veggies Un l im i ted greens & greens powder




1 Carb

0 Carb

1 Carb

0 Carb

1/2 Carb

1 Protein

1/2 Protein

1 Protein

1/2 Protein

1 Protein

1 Fat

0 Fat

1 Fat

0 Fat

1 Fat

1 Calcium rich food

0 Calcium rich food

1/2 Calcium rich food

0 Calcium rich food

1 Calcium rich food

*Shoot for 10 8oz glasses of water per day or 80oz

**This p lan roughly provides 1,700 calor ies per day


Nutrition: Weight Loss

BREAKFAST

MEAL

NUTRITION: WEIGHT MAINTENANCESunfood Complete Health Program

PRODUCEGOOD

CARBSLEAN

PROTEINHEALTHY

FATS

SNACK

DINNER

LUNCH

SNACK

CALCIUMFOODS






1 Carb

1/2 Carb

1 Carb

1/2 Carb

1 Carb

2 Protein

1/2 Protein

2 Protein

1/2 Protein

2 Protein

1 Fat

0 Fat

1 Fat

0 Fat

1 Fat

1 Calcium rich food

0 Calcium rich food

1 Calcium rich food

0 Calcium rich food

1 Calcium rich food




Nutrition: Weight Maintain

BREAKFAST

MEAL

NUTRITION: WEIGHT GAINSunfood Complete Health Program

PRODUCEGOOD

CARBSLEAN

PROTEINHEALTHY

FATS

SNACK

DINNER

LUNCH

SNACK

CALCIUMFOODS






1 Carb

1 Carb

1 Carb

1 Carb

1 Carb

2 Protein

1 Protein

2 Protein

1 Protein

2 Protein

1 Fat

0 Fat

1 Fat

1 Fat

1 Fat

1 Calcium rich food

1 Calcium rich food

1 Calcium rich food

0 Calcium rich food

1 Calcium rich food




Nutrition: Weight Gain

MONDAY TUESDAYSHOPPING L IST

WEDNESDAY THURSDAY

FRIDAY SATURDAY

SUNDAY NOTES

WEEKLY MEAL PLANNERSunfood Complete Health Program


Weekly Meal Planner


PRODUCE LIST

1/2 Banana

1/2 App le

1 /2 Pear

12 Strawberr ies

3/4 Cup Berr ies

1 Tanger ine

1 Cup Me lon

3 Sma l l Apr i cots

10 Cherr ies

2 C lement ines

15 Grapes

1 K iw i

1 Grapefru i t

1 /2 Cup Mango

1 Sma l l Orange

1 P lum

1/2 Cup P ineapp le

1 /4 of a Pomegranate

1 Date

1/2oz Dried Fruit

2 Tbsp Acai Maqui Mix

2 tsp Acai Powder

1 1/2 Tbsp Camu Camu

2 Tbsp Goji Powder

2 Tbsp Maqui Powder

1 1 /2 Tbsp Cacao Powder

1 Cup S l i ced Be l l Pepper

3 Cups S l i ced Cucumber

2 Cups Cherry Tomatoes

1 Cup Regu lar Tomato

1 Cup Baby Carrots

2 Large Carrots

3 Cups Chopped Ce lery

3 Cups Rad ishes

2 Cups Mushrooms

2 Cups Eggp lant

1 Cup Asparagus

1 Cup Squash

1 Cup Green Beans

1 Cup Pumpk in

1 Cup Brocco l i

1 Cup Chopped Tomat i l l os

2 Cups Zucch in i

2 Cups Cabbage

2 Cups Snow Peas

2 Cups Cau l i f l ower

2 Cups Sauerkraut

1 Who le On ion

1/2 Cup Parsn ips

3 Cups Bamboo Shoots

8oz Vegetab le Ju i ce

2 Tbsp Beet Powder

1 FRUIT 1 VEGGIE


Produce List


GOOD CARBS LIST1 CARB

1 /2 Cooked Oatmea l

1 No Sugar Instant

Oatmea l

1 Med ium Sweet Potato

1 Sma l l Baked Potato

3/4 Cup Corn

3/4 Cup Peas

2 Sma l l Corn Tort i l l a

1 /2 Cooked Brown R ice

1 /2 Cup Cooked Qu inoa

1/2 Cup Cooked Bu lgar

1 /2 Cup Cooked

Buckwheat

1 Cup Who le Gra in Cerea l

3 Cups Popped Popcorn

2 Coconut Wraps

6 Who le Gra in Crackers

1 /3 Cup Cooked Beans

1 S l i ce 100% Who le Gra in

Bread

1/2 Cup Cooked Who le

Gra in Pasta

* *For a l ower gra in d iet

swap 1 carb for 1 f ru i t o r

1 vgg ie i f des i red . * *

1 /4 Bage l

1/2 Biscuit

1 Bread St i ck

1 /2 Eng l i sh Muff in

1 /3 Muff in

7 Ch ips

1 Sma l l Pancake

1/3 Regu lar Pancake

1/2 Large P i ta

1 F lour Tort i l l a

1 Sma l l Cook ie

1 /2 Cupcake

1/2 Donut

1 / 16 of a Cake

1/12 of a Cheesecake

1 S l i ce Wh i te Bread

1 CARB EQUIVALENTS

Overa l l we want you to focus on good

carbs . But we a l l have t imes when we

have that c rav ing that wont go away ,

so we 've put together a l i s t of foods

that can be eaten in moderat ion for

spec ia l occas ions .


Good Carbs List


LEAN PROTEIN LIST1 PROTEIN 1 VEG PROTEIN

4 Egg wh i tes

2 Sma l l Eggs

1/3 Ch icken Breast (50g/1 .7oz)

1 Ch icken Th igh (50g/1 .7oz)

2 Ch icken W ings (50g/1 .7oz)

1 Can Tuna in Water

2oz F i sh

2oz Turkey

2oz Steak

2oz Beef

1 /2 Hamburger Patty

1 Scoop Whey Prote in

1 /2 Pork Chop

1 /4 B lock Tofu

1/4 B lock Tempeh

14 Almonds

25 P i s tach ios

8 Walnut Halves

1 /2oz Nuts/Seeds

1 Tbsp Nut Butter

1 /2 Vegg ie Burger

2/3 Cup Pea Soup

2/3 Cup Lent i l Soup

2 Tbsp Hummus

1 Leve l Scoop R ice Prote in

1 Leve l Scoop Hemp Prote in

1 Leve l Scoop Hemp Prote in

1 Leve l Scoop Super Shake

1 Leve l Scoop Smooth ie M ix

1 Leve l Scoop Supergreen

Prote in

Bake , saute , b ro i l , g r i l l , o r

bo i l your prote in cho ices .

Avo id f ry ing , pan f ry ing , and

deep f ry ing .


Lean Protein List


HEALTHY FATS LIST

1 Tbsp O l i ve O i l

1 Tbsp Avocado O i l

1 Tbsp Coconut O i l

1 Tbsp Ghee/Butter

1 Tbsp Vegan Butter

1 Tbsp Dress ing

2 Tbsp Low Ca l Dress ing

1 /3 Avocado

14 Sunfood O l i ves

2 Tbsp O l i ve Tapenade

1 Tbsp Ch ia Seeds

1/4 Cup Dr ied

Unsweetened Coconut

1 /4 Cup Coconut Meat

1 Tbsp Coconut Cream

1 Tbsp Sesame Seeds

1 FAT

The o i l you use to cook in counts as part of your da i l y

fat a l l owance . To get the most out of your food use a

spray o i l when cook ing so that you can s t i l l en joy

some add i t iona l hea l thy fats l i ke avocados , sa lad

dress ing , and o l i ves w i th your mea l !


Healthy Fats List


CALCIUM RICH FOODS LIST

6oz Yogurt

1 S l i ce Cheese

1 St r ing Cheese

1oz Cheese

1 Cup M i lk

1 /2 Cup Cottage Cheese

1 /4 B lock Tempeh

1/4 B lock Tofu

6oz Vegan Yogurt

2 Cups Fort i f i ed A lmond ,

R i ce , Cashew, Hemp or

Coconut M i l k

1 VEGAN CHOICE

1 CALCIUM RICH FOOD

Always check the labels on calcium rich foods. Companies will often

loaded these up with added sugars that can derail your health goals.

Always shoot to purchase "unsweetened" milk or vegan milks and

unflavored yogurts. Mix in your favorite superfoods for extra flavor!


Calcium Rich Foods List


FITNESS PROGRAMNow that you are following the Sunfood Wellness Nutrition Plan and eating healthy we will want

to put all of those good calories and nutrients to use and to do that we've created the Sunfood

Wellness Fitness Program, a 2 month plan designed to help you build muscle and tone up while

leaning out. All you have to do is follow the fitness plan for each day.

You will notice that as the weeks progress some days have 60-120 minutes of cardio. If you

can't get enough of the gym you are more than welcome to do 2 hours on the treadmill. But if

you are looking for more functional fitness feel free to get a little creative, think - 2 hours of

riding bikes with the family around the neighborhood, hiking and exploring Torrey Pines,

playing basketball with friends, etc. You can also mix and match - an hour of soccer with the

kids and an hour of me time taking a dip in the pool. It doesn't matter what you do, all that

matters is that you MOVE!

It's also important to note that you should go at your own pace and modify when necessary. Make

these exercises work for you and where you are at. That could mean breaking your 30 minutes of

cardio into 3 ten minute sessions or doing a bent knee push up instead of a regular one.


8 Week Fitness Plan

WEEK 1 WORKOUT PLANM

ON

TU

ESW

EDT

HU

RS

FRI

SAT

SUN

CIRCUIT 115 Squats50 High Knees24 Lunges25 Jumping Jacks

CIRCUIT 215 Sumo Squats15 Standing Calf Raises24 Walking Lunges50 Mountain Climbers

Complete circuit 1, rest for 30 seconds and complete circuit 2. Rest for 1 minute and then repeat 2 times.

WORK STRETCHES10 Neck Rotations20 Wrist Rotations10 Seated Twists

1 Min Standing Toe-Touch

CARDIO1 Brisk 15 Minute Walk+

30 Minutes of Cardio

Complete your two cardio sessions and work stretches throughout the day.

CIRCUIT 110 Tuck Jumps30 Sec Plank12 Burpees

20 Crunches

CIRCUIT 220 Arm Circles24 Lunges30 Sec Wall Squat25 Jumping Jacks







CIRCUIT 115 Straight Leg Sit Ups24 Walking Lunges15 Triceps Dips

20 Russian Twists

CIRCUIT 250 mountain Climbers20 Sit Ups15 Standing Calf Raises

15 Superman/Bananas


HOME STRETCHES30 Sec Knee to Chest30 Sec Standing Quad

30 Sec Standing Hamstring



Complete your two cardio sessions and home stretches throughout the day.

REST DAY!

*Google any exercise you don't know for a demonstration.

Sunfood Complete Health ProgramSUNFOOD COMPLETE HEALTH PLANNER

Week 1 Workout Plan

MO

NT

UE

WED

TH

UR

SFR

ISA

TSU

N

REST DAY!

CIRCUIT 120 Squats50 High Knees24 Lunges35 Jumping Jacks

CIRCUIT 215 Sumo Squats15 Standing Calf Raises24 Walking Lunges50 Mountain Climbers







CIRCUIT 115 Jump Squats30 Sec Side Plank x 216 X Jumps

10 Push Ups

CIRCUIT 220 Reverse Lunges15 Lay Down Push Ups20 Flutter Kicks15 Jack Knifes


CIRCUIT 130 Sec Wall Squat20 Arm Circles12 Burpees

15 Sit Ups

CIRCUIT 224 Walking Lunges15 Squats20 Triceps Dips

20 Superman/Bananas







HOME STRETCHES30 Sec Knee to Chest x230 Sec Standing Quad x2

30 Sec Standing Hamstring x2




WEEK 2 WORKOUT PLANSunfood Complete Health Program



Week 2 Workout Plan

MO

NT

UE

WED

TH

UR

SFR

ISA

TSU

N

REST DAY!

CIRCUIT 140 Jumping Jacks20 Lay Down Push Ups24 Flutter Kicks

20 Jack Knifes

CIRCUIT 230 Lunges36 Arm Circles40 Sec Side Plank x 250 Mountain Climbers


CIRCUIT 130 Sumo Squats20 Push Ups26 Bicycle Kicks

15 Burpees

CIRCUIT 220 Jump Squats26 Calf Rises20 Crunches

40 Jumping Jacks


CIRCUIT 120 Tuck Jumps15 Triceps Dips26 Russian Twists

20 X Jumps

CIRCUIT 230 Squats26 Bicycle Kicks20 Straight Leg Sit Ups

30 Lunges




















Week 3 Workout Plan

MO

NT

UE

WED

TH

UR

SFR

ISA

TSU

N

REST DAY!

CIRCUIT 130 Calf Raises30 Triceps Dips30 Straight Leg Sit Ups

30 Flutter Kicks

CIRCUIT 226 X Jumps30 Calf Raises20 Sit Ups30 Lunges


CIRCUIT 120 Burpees24 Crunches30 Reverse Lunges

20 Jack Knifes

CIRCUIT 230 Tuck Jumps15 Sumo Squats50 Jumping Jacks

20 Push Ups


CIRCUIT 125 Lay Down Push Ups20 Superman/Bananas50 Mountain Climbers

40 Arm Circles

CIRCUIT 245 Sec Wall Squat30 Russian Twists36 Walking Lunges

1 Min Plank




















Week 4 Workout Plan

MO

NT

UE

WED

TH

UR

SFR

ISA

TSU

N

REST DAY!

CIRCUIT 110 Declined Push Ups30 Calf Raises36 Sit Ups

20 Sumo Squat Jumps

CIRCUIT 230 Walking Lunges26 Jack Knifes40 Russian Twists50 Jumping Jacks


CIRCUIT 130 Jump Squats20 Mountain Climbers30 Plank-To-Push-Ups

40 Sec Side Plank x 2

CIRCUIT 220 Burpees20 Sit Ups24 Lunges

26 Bicycle Kicks


CIRCUIT 110 Burpee Push Ups25 Tuck Jumps1 Min Wall Squat

30 Superman/Bananas

CIRCUIT 230 X Jumps40 Arm Circles30 Reverse Lunges

26 Flutter Kicks













30 Sec Standing Hamstringx2







Week 5 Workout Plan

MO

NT

UE

WED

TH

UR

SFR

ISA

TSU

N

REST DAY!

CIRCUIT 116 Jump Lunges36 X Jumps30 Calf Raises

30 Sit Ups

CIRCUIT 210 Burpee Push Ups20 Sumo Squats1.5 Min Plank30 Crunches


CIRCUIT 120 Tuck Jumps25 Sumo Squat Jumps20 Lay Down Push Ups

40 Sec Side Plank x 2

CIRCUIT 210 Declined Push Ups34 Walking Lunges30 Russian Twists

50 Jumping Jacks


CIRCUIT 130 Raised Leg Sit Ups30 Reverse Lunges20 Triceps Dips

25 Plank To Push Ups

CIRCUIT 220 Jack Knifes30 Squats30 Superman Bananas

20 Straight Leg Sit Ups




















Week 6 Workout Plan

MO

NT

UE

WED

TH

UR

SFR

ISA

TSU

N

REST DAY!

CIRCUIT 116 Mount. Climb Push Ups20 Spider Push Ups20 Sumo Squat Jumps

1.5 Min Plank

CIRCUIT 220 Dumbbell Squat Press30 Raised Leg Sit Ups30 Reverse Lunges30 Calf Raises


CIRCUIT 116 Plank-To-Forearm15 Declined Push Ups16 Jump Lunges

40 X Jumps

CIRCUIT 210 180° Jump Squats10 Broad Jump Burpees20 Tuck Jumps

24 Triceps Dips


CIRCUIT 115 In & Out Push Ups20 Jack Knifes30 Superman/Bananas

50 Mountain Climbers

CIRCUIT 220 Weighted Crab Walks1 Min Wall Squat40 Crunches

30 Lay Down Push Ups




















Week 7 Workout Plan

MO

NT

UE

WED

TH

UR

SFR

ISA

TSU

N

REST DAY!

CIRCUIT 120 Mount. Climb Push Ups25 Jack Knifes30 Squat Jumps

40 Calf Raises

CIRCUIT 220 Plank-To-Forearm25 Dumbbell Squat Press20 Jump Lunges30 Triceps Dips


CIRCUIT 130 Weighted Crab Walks20 Broad Jump Burpees35 Raised Leg Sit Ups

30 Sumo Jump Squats

CIRCUIT 226 Spider Push Ups20 Declined Push Ups50 X Jumps

40 Lay Down Push Ups


CIRCUIT 120 180° Jump Squats20 Burpee Push Ups40 Walking Lunges

1 Min Side Plank x 4

CIRCUIT 220 In & Out Push Ups25 Tuck Jumps2 Min Plank

30 Superman/Bananas














CARDIO1 Brisk 20 Minute Walk+120 Minutes of Cardio





Week 8 Workout Plan

complete health planner sunfood complete health program ......welcome to the sunfood wellness...

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