-♥ J :)
P.S. Even though I am a vegan, my friends who I made this plan for are meat eaters so meat options are included.
- The goal of this plan is to eat 4 times a day. One fruit meal (breakfast), one carb meal, one protein meal and one snack. Meals should be eaten about 4 hours apart. I've included times, but they are just guidelines. Simply space your meals four hours apart according to the time you eat your first meal.
- Lunch meals and dinner meals can be interchanged as long as one of those meals is a carb meal and the other one is a protein meal.
- Breakfast is always fruit.
- And NO Dairy...
Breakfast (8:30am-12:30pm):
(Choose 1)
1 apple
1 pear
1 cup of bluberries
1 orange
1 grapefruit
AND
(Choose 1)
Cleansing Smoothie
-1 cup blueberries
-3/4 cup water
-juice of 2 lemons
-1 tablespoon agave or half a packet of NuNaturals Stevia
Fruit Smoothie
-1 cup blueberries
-1 banana
-1/4 cup orange juice
-1/2 cup water
Lunch (1:30-2pm):
(Choose 1)
Carb Lunch: NO MEAT OR EGGS WITH CARB LUNCH
Veggie Wrap
-brown rice wrap or spinach wrap
-spread with hummus, lettuce, tomato and avocado
-serve with a side salad
Protein Lunch:
Big Salad
-2-3 cups of greens
-any veggies of choice
-1 protein: chicken, turkey, tuna, 2 eggs, tofu or beans of choice
(protein should be 1 cup or the size of your palm)
-1 whole avocado
-dress with lemon and olive oil
Snack (5pm):
(Choose 1)
-1 handful of almonds
-Unlimited baby carrots w/ 1/2 cup hummus
-Unlimited string beans w/ 1/2 cup hummus
-2 gluten free organic rice cakes w/ almond butter
-1 lara bar
-2 cups air popped popcorn
Dinner (8pm):
(Choose 1)
If you have eaten a protein lunch choose a carb dinner.
If you have eaten a carb lunch choose a protein dinner.
Protein Dinner:
Big Salad
-2-3 cups of greens
-any veggies of choice
-1 protein: chicken, turkey, tuna, 2 eggs, tofu or beans of choice
(protein should be 1 cup or the size of your palm)
-1 whole avocado
-dress with lemon and olive oil
OR
Steamed vegetables with protein of choice.
(This is a good option for dinners out because most restaurants will have fish, chicken breast or a vegetarian protein option, e.g. veggie burger, that you can order with a side of veggies)
Carb dinner: NO MEAT OR EGGS WITH CARB DINNER
Veggie Rice Stir-Fry
-1 cup brown rice
-1 cup bean of choice (black beans, kidney beans, chickpeas)
-1 cup steamed veggies of choice (spinach, broccoli, asparagus, etc...)
-Sautee together with as much salsa as you like.
-Can also be sauteed in garlic and olive oil.
OR
Potato (sweet or regular) with veggies of choice (salad or cooked veggies)
Potato can be topped with ONE of the following:
-1 pat organic butter
-1 avocado
-1 tablespoon olive oil w/ garlic powder
-salsa
-hummus
Dessert:
1/3 of dark chocolate bar
Drinks for the day:
2-3 liters of water
1 cup of coffee (only!) in the morning
as much non caffeinated herbal tea as you like
