Meal Plan

BASICS

Basic guidelines: LOTS of water, no grains, no starch, no refined sugar, no dairy (other than active culture Greek yogurt), no fatty meats, no nuts, no avocado, no oil, no caffeine.

MEAL PLAN

Basic Guidelines for the Average Day:

  • 1 gallon of water per day. (100-130 ounces)
  • 1-2 shots of Ningxia Red
  • 8-16 ounces of Slique or green tea optional (chilled or hot)
  • Probiotic Supplement such as Life 9 or MightyPro
  • 1 to 2 servings of Greek Yogurt
  • 2 servings of fruit (berries or apples only)
  • 1 half serving of nuts (see below)
  • 2 teaspoons of high quality olive oil (optional)
  • 1/4 avocado (optional)
  • 3-5 meals consisting of 1 portion lean protein, 2-4 portions veggies. (see below “Easy Plate Breakdown”)
  • A minimum of a 15 minute “gratitude walk” every day.

A Note on Healthy Fats:
Please try to alternate days on your healthy fats. Do not consume one of everything on this list every day.

  • Avocado: You are allowed a half serving per day =  1/4 of one avocado)
  • Olive Oil: You are allowed 1 teaspoon a day of olive oil for cooking and salads. ~
  • Capsule Carrier Oil: You are also allowed carrier oil in your essential oil caps if you are on an oil regimen, and also a 1 second spray of olive oil when cooking in a pan
  • Nuts: One of the following nut half servings per day:
    3 Brazil Nuts
    7 Walnut Halves
    11 Almonds
    24 Pistachios
    1/8 cup sunflower seeds

Easy Plate Breakdown:

  • 1/4 plate hard protein (like chicken or fish), 1/4 plate soft protein (like eggs or yogurt), 1/2 plate salad
  • 1/4 plate hard protein, 1/4 steamed veggies, 1/2 plate salad
  • 1/4 plate soft protein, 1/4 plate steamed veggies, 1/2 plate salad

Example Day:
Morning Breakfast: Vega or Slique Shake with water, green tea or slique tea, Ningxia Red
Morning Snack: Apple and Organic Dried Seaweed
Lunch: Grilled Chicken with HUGE mixed salad.
Snack: Fage Yogurt with frozen blueberries mixed in (just like frozen yogurt)
Snack: Jamba Juice Great Greens (or homemade juice from a juicing machine)
Dinner: Baked Fish with lemon tomato tapenade and steamed veggies.
Desert: Ningxia Red Popsicle (monitor your sleep if this is too energizing)

WATER
Drink four to five 24oz water bottles a day.
This is an important part of the cleanse. YOU NEED TO DRINK ALL 5 (at least 4 if you can’t get 5 in). Get 3 in before noon. Wake up and drink one before 8, one before 10 and one before noon. Then get one in before 3, and one before 6 then you’re done. Do not drink any large amounts of water after 7. I don’t want any angry texts telling me you can’t sleep because you keep going to the bathroom all night long.

PROBIOTICS
Take a probiotic supplement such as Life 9 or eat 2 servings, spaced throughout your day, of 0% Greek Yogurt. Do not get any with fruit added. I would like you to add your own. Get blueberries or strawberries.

GREEN TEA
Green tea helps cleanse your body of toxins. Even though it is a natural dehydrator, it is also a natural diuretic and is an important part of this program. This is in addition to your water consumption, NOT in lieu of it. Try to drink at least one cup per day.

PROTIEN
~ Lean white chicken breast (hard protein), grilled or pan cooked without oil (1 second spray pan is ok)
~ White fish, any variety is good (hard protein), grilled or pan cooked without oil (1 second spray pan is ok)
~ Eggs (soft protein) Hard boiled, scrambled, over easy, any way you like. Just no butter but you may use “one-second” spray-pan style.
~ Greek Yogurt (soft protein)
~ Salmon or fatty fish (hard protein) 1-2 times a week only.
~ Meal Replacement Shakes, only one per day. You may use Vega Protein and Veggies Shake or Slique. If you have a brand you like, make sure it is under 200 calories, you can use it with just water, it is under 10 grams of sugar, has a least 15 grams of protein, and does not contain any animal protein (whey or casein are common).

VEGGIES
~ Green leafy veggies (choose kale and spinach when possible)
~ Broccoli, Brussel sprouts, asparagus, artichoke, eggplant, carrots, (see complete list below)
~ Organic Dried Seaweed.
~ Pretty much anything that is not a starch. No potatoes, peas, corn, yams or any other starchy veggie.)

SALAD DRESSING
~ No oil! No premade dressings EXCEPT Walden Farms Italian Calorie Free Dressing (at Sprouts).
Please make your own. It takes 5 seconds and has zero calories.
Recipe: mix to taste the following: Apple Cider Vinegar or Balsamic Vinegar with dijon mustard, and lemon, salt and pepper. For added flavor blend all ingredients and toss in 4-5 strawberries and blend up until smooth. Delish!

FRUIT
Eat 2 servings of approved fruit spaced out over your day. Eat as a snack or with your meals. If you are having more than normal hunger pains or heightened detox symptoms like migraines, eat up to 6 apples a day, one every two hours, as an apple flush, without any other food that day.
Approved Fruit: Apples, any variety, strawberries, blueberries, basically any berries. NO OTHER FRUIT IS ALLOWED.

NINGXIA RED
You may drink up to 4 ounces per day. Use Nitro only once a day and only when needed.

JUICE PLUS
You are welcome and encouraged to use Juice Plus. It is 17 fruits and veggies juiced and dried. It is a food item and not a supplement. For more info contact a Juice Plus rep or head over to our Facebook group for more info.

COFFEE
I want you fully coffee free for this. YOU CAN DO IT!

ALCOHOL
Zero alcohol while on this plan. No wine, beer, or liquor of any kind.

CONDIMENTS AND SPICES 
Allowed: Sea Salt and ground pepper. I recommend Pink Himalayan Salt.
Tapatio and Cholula.
Pico de gallo and salsas made without corn or oil.
All dried spices as long as they are pure without binders.
Fresh garlic and any fresh herb.

Not allowed: BBQ sauce, soy sauce, all salad dressings (other than one of the homemade dressings or the Walden Farms one.)

EXCERCISE
Do a minimum of 15 minutes of walking per day. For your walks I encourage you to do a gratitude walk where you thank God for as many things as you can think of in beat to your walk pace.