Chocolate Chip Cookie-Cheesecake Bars

Ingredients

1 roll (16.3 oz)  refrigerated chocolate chip cookies

2 packages (8 oz each) cream cheese, softened

1 cup sugar

3 eggs

1/2 cup heavy whipping cream

1 container (5.3 oz) Greek 100 vanilla yogurt

2 tablespoons chocolate-flavor syrup, if desired

Directions

1. Heat oven to 325°F. Grease or spray 13x9-inch (3-quart) pan or baking dish. Press dough evenly in bottom. Bake 12 minutes.
2. Meanwhile, in large bowl, beat cream cheese and sugar with electric mixer on medium speed until fluffy. Add eggs, one at a time, beating and scraping between additions. Add heavy cream and yogurt; beat until just combined. Pour over cookie dough.
3. Bake 40 to 45 minutes or until set around edges and only slightly jiggly in center when shaken. Turn oven off; open oven door 4 inches. Leave cheesecake in oven 20 minutes longer. Remove from oven; cool at room temperature 20 minutes. Refrigerate 2 to 3 hours or until completely cooled. Drizzle with chocolate syrup. Cut into 5 by 4 rows. Cover and refrigerate leftovers.

Raspberry Glazed Grilled Chicken

Ingredients

• 1/2 cup raspberry jam
• 1 tablespoon Dijon mustard
• 6 boneless skinless chicken breasts
• 1 1/2 cups fresh raspberries ( frozen work also)

Directions

1. Brush grill rack with vegetable oil. Heat gas or charcoal grill. (I've also cooked these in a pan. that also works!)
2. Mix jam and mustard together in a small bowl. Refrigerate.
3. Place chicken on grill or pan. Cover. Cook over medium heat for 15-20 minutes, occasionally brushing with jam mixture and turning once.
4. Use extra jam mixture as more glaze if you prefer.
5. Serve chicken topped with raspberries.
6. Bon Apetite!

Pulled Pork With a Coffee Rub -- Crockpot

Ingredients

Coffee Rub

• 1 tablespoon fine ground coffee
• 1 tablespoon brown sugar
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon black pepper
• salt ( 1/2 teaspoon optional)

Other

• 1 1/2-2 lbs country-style pork ribs, trimmed of fat
• 1 large onion, thinly sliced
• 1 teaspoon cider vinegar
• 1 bay leaf

Directions

1. Make rub and apply liberally to both sides of the country ribs.
2. Place the onion slices in the bottom of the crockpot. Add the teaspoon of vinegar. Place seasoned country ribs on top. Add bay leaf.
3. Cover and cook on high 3 hours. Check for tenderness. Continue cooking if need.
4. Remove meat and onions. Shred the meat with two forks.
5. Serve on buns for sandwiches by stirring in your favorite BBQ sauce, or use as is to make a pressed Cuban sandwich. The meat is also good to roll for taquitoes or makes tacos.

Almond Butter Granola Blondie Bars

Ingredients

2 eggs, beaten

1 cup unsweetened natural almond butter, room temperature

3/4 cup packed brown sugar

1/4 cup butter, melted

2 teaspoons vanilla

1/4 cup all-purpose flour

1/2 teaspoon baking soda

1/4 teaspoon fine sea salt

1/2 cup plus 2 tablespoons  organic honey, almond and chia granola

1/2 cup dark chocolate chips

Directions

1. Heat oven to 325°F. Line bottom only of 8-inch square pan with cooking parchment paper.
2. In large bowl, mix eggs, almond butter, brown sugar, melted butter and vanilla. Add flour, baking soda and salt; mix until blended. Stir in 1/2 cup of the granola and 1/4 cup of the chocolate chips; spread evenly in pan.
3. Bake 33 to 38 minutes or until center is set.
4. In 1-quart saucepan, melt remaining 1/4 cup chocolate chips over low heat, stirring frequently. Drizzle over bars. Sprinkle with remaining 2 tablespoons granola. Cool 2 hours before cutting. Cut into 4 rows by 4 rows.

Chicken-Bacon-Ranch Foil Packs

Ingredients

3 boneless skinless chicken breasts, each cut in half lengthwise

1 cup ranch dressing

1 bag (12 oz) frozen broccoli florets, cooked

2 cups shredded Cheddar cheese (8 oz)

6 slices bacon, cooked, crumbled

Directions

1. Heat oven to 400°F. Spray 6 sheets of heavy-duty foil with cooking spray.
2. Place 1 boneless skinless chicken breast half in center of each sheet of foil. Sprinkle each with salt and pepper. Top each with 2 tablespoons ranch dressing, 1/4 cup cooked broccoli florets, 1/3 cup shredded Cheddar cheese and 1 tablespoon crumbled cooked bacon.
3. For each foil pack, bring 2 sides of foil up over chicken-broccoli mixture so edges meet. Seal edges, making tight 1/2-inch fold; fold again, allowing space on sides for heat circulation and expansion. Fold other sides to seal. Place foil packets on ungreased large cookie sheet.
4. Bake 30 minutes. Remove from oven; let stand 5 minutes before serving. Serve with additional ranch dressing, if desired.

Lasagna Rolls

Ingredients

• 1 (15 ounce) containers whole milk ricotta cheese
• 1 (10 ounce) packages frozen chopped spinach, thawed, squeezed dry
• 1 cup parmesan cheese, grated
• 2 tablespoons parmesan cheese, grated
• 3 ounces prosciutto, chopped, thinly sliced
• 1 large egg, beaten to blend
• 3/4 teaspoon salt, plus more for salting water
• 1/2 teaspoon fresh ground black pepper
• 1 -2 tablespoon olive oil
• 12 lasagna noodles, uncooked
• 2 cups marinara sauce, plus more as a side
• 1 cup mozzarella cheese, shredded ( about 4 ounces)

Directions

1. Preheat the oven to 450°F.
2. Whisk the ricotta, spinach, 1 cup Parmesan, prosciutto, egg, salt, and pepper in a medium bowl to blend.
3. Add a tablespoon or 2 of oil to a large pot of boiling salted water. Boil the noodles until just tender but still firm to bite. Drain. Arrange the noodles in a single layer on a baking sheet to prevent them from sticking.
4. Butter a 13x9x2-inch glass baking dish. Pour sauce over the bottom of the prepared dish. Lay out 4 lasagna noodles on a work surface, then spread about 3 tablespoons of ricotta mixture evenly over each noodle. Starting at 1 end, roll each noodle like a jelly roll.
5. Lay the lasagna rolls seam side down, without touching, atop the sauce in the dish.
6. Repeat with the remaining noodles and ricotta mixture. Spoon 1 cup of sauce over the lasagna rolls.
7. Sprinkle the mozzarella and remaining 2 tablespoons of Parmesan over the lasagna rolls.

8. Cover tightly with foil. Bake until heated through and the sauce bubbles, about 20 minutes.
9. Uncover and bake until the cheese on top becomes golden, about 15 minutes longer. Let stand for 10 minutes.

Cheesy Chicken and Broccoli Crescent Bake

Ingredients

6 slices bacon, chopped

1 box (9 oz) frozen broccoli cuts

1 package (8 oz) sliced fresh mushrooms (about 2 1/2 cups)

2 cups shredded cooked chicken

1 jar (15 oz) four cheese Alfredo pasta sauce

1 cup shredded Italian cheese blend (4 oz)

1/4 teaspoon black pepper

1 can (8 oz)  refrigerated crescent dinner rolls

Directions

1. Heat oven to 375°F. Spray 11x7-inch (2-quart) glass baking dish with cooking spray.
2. In 12-inch skillet, cook chopped bacon until crisp. Drain on paper towels. Reserve 1 tablespoon bacon drippings.
3. Microwave broccoli as directed on box. Set aside.
4. In same skillet, heat 1 tablespoon bacon drippings. Add mushrooms; cook over medium-high heat 3 to 5 minutes, stirring frequently, until tender. Stir in bacon, broccoli, chicken, Alfredo sauce, cheese and pepper until well blended. Spoon into baking dish.
5. Separate dough into 8 triangles. Starting at short side of triangle, roll each triangle up halfway. Arrange over top of hot filling, alternating triangles to fit in baking dish.
6. Bake 22 to 26 minutes or until crust is deep golden brown. Cover with foil last 10 minutes of bake time to prevent overbrowning, if necessary.

Lemonade Pie Cookies

Ingredients

1 egg

Splash water

1 box  refrigerated pie crusts, softened as directed on box

1 jar (10 oz) lemon curd

1/2 cup sugar

Directions

1. Heat oven to 350°F. Line cookie sheet with cooking parchment paper.
2. To make egg wash, in small bowl, beat egg with splash water until well blended. Set aside.
3. Unroll pie crusts. Spread lemon curd on 1 of the crusts, leaving 1/2-inch border around edge. Place second crust on top.
4. With 3-inch cookie cutter, cut out cookies by gently pressing down through both crust layers.
5. With handle of knife, press edges to seal; cut “x” in center of each cookie pie. Brush each cookie with egg wash; sprinkle with sugar. Place on cookie sheet.
6. Bake 12 to 15 minutes or until light golden brown. Cool completely, about 30 minutes, before serving.

Italian Chopped Salad in Shells

Ingredients

• 1 (16 ounce) packages jumbo pasta shells
• 4 cups chopped romaine lettuce
• 1/2 cup chopped fresh basil
• 1 cup coarsely chopped cooked chicken
• 1 cup coarsely chopped tomatoes
• 3/4 cup coarsely chopped cucumber
• 3 ounces italian hard salami, chopped
• 1/3 cup roasted garlic vinaigrette dressing

Directions

1. Cook pasta shells as directed on the package.
2. Drain and cool.
3. Place remaining ingredients except vinaigrette in a medium bowl.
4. Pour vinaigrette over the salad, toss to coat.
5. Stuff the shells with the salad.
6. Cover and refrigerate 2 hours before serving

S'mores Pops!!

Ingredients

• 1 (16 ounce) bags large marshmallows
• 1 (16 ounce) bags chocolate chips ( or whatever chocolate you like to melt)
• 1 (16 ounce) packages graham crackers

Directions

1. Crush grahm crackers in a big zip lock bag until they are like bread crumbs.
2. Place crumbs in a bowl.
3. Melt chocolate in a double boiler or in the microwave (my mom did this part) stirring often until smooth.
4. Stick a toothpick in a marshmallow and dip in chocolate all the way then in grahm cracker crumbs half way.
5. Set on wax paper to dry.
6. EAT!

Moist Cheddar-Garlic Oven Fried Chicken Breast

Ingredients

• 1/3 cup butter, melted
• 2 tablespoons minced garlic ( can use more or less)
• 2 teaspoons garlic powder, divided ( garlic lovers can use more)
• 1/2 teaspoon seasoning salt ( or can use white salt)
• 3/4 cup seasoned dry bread crumb ( seasoned or plain)
• 1/2 cup finely grated cheddar cheese
• 1/4 cup freshly grated parmesan cheese
• 1/2 teaspoon ground black pepper ( or to taste)
• 4 boneless skinless chicken breasts
• shredded cheddar cheese ( optional and use any amount desired, or can use shredded mozzarella cheese)

Directions

1. Preheat oven to 350°F.
2. Butter an 11 x 7-inch pan (if using more than 4 breasts use a larger pan).
3. In a bowl, combine melted butter with fresh minced garlic, 1 teaspoon garlic powder and salt.
4. In another bowl, combine the dry breadcrumbs with 1/2 cup finely grated cheddar cheese, Parmesan cheese 1 teaspoon garlic powder and coarse ground black pepper.
5. Dip chicken in butter mixture; then in crumb mixture.
6. Place in prepared pan and bake uncovered for 35-45 minutes or until cooked through, larger breasts may take more time (placing the chicken on a rack in a pan will produce an extra crispy crust).

7. Top with shredded cheddar or mozzarella the last 5 minutes of cooking (this is only optional.

Raspberry Layered Dessert

Ingredients

• 1/2 cup butter
• 2 tablespoons sugar
• 1 cup flour
• 1 (8 ounce) packages cream cheese
• 1 cup powdered sugar
• 1 3/4 cups Cool Whip
• 2 (3 ounce) packages raspberry Jell-O gelatin
• 1/2 cup sugar
• 2 cups boiling water
• 2 (10 ounce) packages red raspberries, frozen

Directions

1. Mix butter, 2 T sugar and flour. Press into a 9 x 13 pan. Bake at 325 degrees F for 12 minutes. Cool.
2. Mix together cream cheese, powdered sugar, then add Cool Whip and pour over crust.
3. Dissolve jello and 1/2 C sugar in 2 C boiling water. When dissolved, add frozen raspberries. Pour over cream cheese layer and chill.

Creamsicle Cake - Jello Cake

Ingredients

• 1 (18 ounce) boxes orange cake mix
• 3 eggs ( or as called for by your cake mix)
• 1/3 cup oil ( or as called for by your cake mix)
• 1 1/4 cups water ( or as called for by your cake mix)
• 2 (3 ounce) packages orange gelatin
• 1 (3 1/2 ounce) packages vanilla instant pudding mix
• 1 cup milk
• 1 teaspoon vanilla
• 1 (8 ounce) containers thawed Cool Whip

Directions

1. Bake cake as directed in 9x13 inch pan.
2. When done, use fork to punch holes around the entire top of cake.
3. Let cool.
4. In bowl, mix 1 box gelatin, 1 cup hot water, and 1 cup cold water. Allow the gelatin to thicken.
5. Pour over the top of cake and refrigerate 2-3 hours.
6. Mix remaining box of gelatin, pudding, milk and vanilla together.
7. Beat well.
8. Fold dessert topping into mixture and spread on top of cake.
9. Keep refrigerated.
10. If you cannot find orange cake mix, use a box lemon and add 1 small envelope of orange drink mix (kool aid) to the batter.

Jump Start Nutrition Plan

GOAL SETTING

Use Pencil to fill in the following answers.

What has kept you from following through and making these changes in the past?

__________________________________________________________________________________________

__________________________________________________________________________________________

__________________________________________________________________________________________

What is different today that will enable you to run past these challenges onto your next

Level of achievement?

__________________________________________________________________________________________

__________________________________________________________________________________________

__________________________________________________________________________________________

What motivates and inspires you?

__________________________________________________________________________________________

__________________________________________________________________________________________

__________________________________________________________________________________________

Paint a verbal picture of the day will be line that you hit your personal goals. Be

extremely detailed for the more detail, the more ownership you have of it.

__________________________________________________________________________________________

__________________________________________________________________________________________

__________________________________________________________________________________________

Thinking about everything you have answered above come up with your mission

statement. This should be a phrase that is easy to remember that sums up your motivation

and reason why. This phrase will be your mantra throughout your program.

Examples: “There is no time like the present.”

“No more excuses.”

“I am strong beyond belief, I am powerful beyond measure.”

“A strong inside and outside strengthens the soul.”

__________________________________________________________________________________________

__________________________________________________________________________________________

__________________________________________________________________________________________

Why is achieving these this important to you?

What is this going to enable in your life?

__________________________________________________________________________________________

__________________________________________________________________________________________

____________________________________________________________________________________

Meal Plan

The serving sizes given are general and can be adjusted accordingly dependent upon hunger as your body adjusts.   Remember that each person’s starting point is very different. The meal plan servings can be adjusted based on your personal needs. 

These needs will all be based around time to determine perfect portion size. 

·         Whatever you need to get you to 3 hours. 

o   If you are still full at the 3-hour mark, you ate too much.  Drop the serving sizes slightly of each item. 

o   If you are starving before the 3 hour mark, simply increase the portion of either protein, fruit or vegetable slightly in your next meal

For example, if lunch calls for 3 ounces of turkey, increase it to 4 ounces or even 5 ounces if necessary. Please do not be afraid to add more healthy food to your plan to nourish your body sufficiently. Eating one or two more ounces of a healthy protein, fruit, or vegetable will only positively impact your results. Eating foods that are not on your list (breads, pastas, sweets) will deter you from seeing the results you’re looking for.

I mention specific brands throughout this jumpstart guide because they are the ones I have researched and found to fit the program best. If you cannot find these brands and cannot order them online, you can make substitutions using your judgment and the principles you have learned here. However, I strongly encourage these as I have already eliminated several brands that claim one thing and deliver another.

How to Use the Meal Plans

Each meal, you will have a protein and a vegetable, along with a carb (optional), a fruit, or a fat. This way of building your meals is a great way to keep you on track and ensure you are eating supportively. Proteins are essential for muscle growth, tissue repair, boosting your metabolism, and keeping you full, while vegetables promote overall health and fill you up without adding excess calories.

Fats, fruits, and carbs can provide much-needed nutrition to round out your diet. We present several options to choose from that will get you well on your way to exactly where you want to be.  Enjoy! 

Remember…

Do the very best you can with whichever foods are available to you. You may not be able to find every single food I have listed, but that is ok! I have never had a client not lose weight because they had to make 1 or 2 adjustments. More importantly, make the majority of your food choices “all natural” and follow the recommended portion sizes and food combinations.

** Meal Substitutions** At any time you cannot get a prepared meal, simply replace this for a shake meal.  Try not having more than 2 shake meals per day.

** Ex: 1) Shake Meal 2.) Scheduled Snack 3.) Scheduled Meal 4.) Shake Meal 5.) Scheduled Meal 6.) Scheduled Meal

Protein Shakes – The following are all 1 Female serving – Males x 1.5 ingredients

The Best Protein Shake Ever

1/2 Cup of Ice

1/2 Cup of Water

1 Tsp. Vanilla Extract

1 Tbsp. Natural Peanut Butter

1 Tbsp. Hazelnut Coffee

1 Scoops Chocolate Protein Powder

Directions: Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Frozen Chocolate Banana

1/2 Cup of Ice

1/2 Cup of Water

1 Banana

1 Scoop Chocolate Protein Powder

Directions: Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

High Energy Shake!

1/2 Cup of Ice

1/2 Cup of Water

4-8 Strawberries (Fresh or Frozen)

½ Banana

1 Tbs. Flaxseed Oil

1/2 Tsp. Vanilla Extract

1 Heaping Scoop Vanilla or Chocolate Protein Powder

1-2 Drops of Stevia Organic Sweetener (optional)

Directions: Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Fat Burning Peaches and Cream

1/2 Cup of Ice

1/2 Cup of Water

1 Ripe peach

2 Tbs. Greek Yogurt

1 Scoop Vanilla Protein Powder

1-2 Drops of Stevia Organic Sweetener (optional)

Directions: Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Berry Good Shake

1/2 Cup of Ice

1/2 Cup of Water

1/4 Cup Greek Yogurt

1/4 Cup Raspberries

4 Strawberries

1/4 Cup Blueberries

1 Scoop Vanilla or Chocolate Protein Powder

Directions: Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Peanut Butter Cup

1/2 Cup of Ice

1/2 Cup of Water

1 Scoop Chocolate Protein Powder (you can also use vanilla protein + 1 tbsp. cocoa powder)

1 tbsp. Natural Peanut Butter (smooth or chunky)

Directions: Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Banana Bread Shake

1/2 Cup of Ice

1/2 Cup of Water

1 Scoop Vanilla or Chocolate Protein Powder

1 Banana

1/4 Cup Quaker Oatmeal (cook with boiling water)

1-2 Drops of Stevia Organic Sweetener (optional)

Directions: Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Raspberry Chocolate Thick

1/2 Cup of Ice

1/2 Cup of Water

1 Scoop of Chocolate Protein Powder

8 Raspberries

Directions: Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Meal Plan—Week 1

 

Breakfast Meal #1

Protein Choices - Choose One

-          1 egg + 3 whites

-          2 whole eggs

-          2 ounces chicken (palm sized)

-          2 ounces white fish

-          Whey protein (Protein shake below. Still need veg or add spinach)

-          (Description of recommended Brands See Notes)

Vegetable Choices - Choose One

-          1 cup steamed broccoli steamed

-          1 cup steamed spinach (2 cups raw)

-          1 cup steamed asparagus

-          1 cup steamed cauliflower

-          1 cup steamed zucchini

-          3/4 bell pepper

Fruit Choices – Choose One

-          1 Medium green apple

-          ¾ cup blueberries

-          ¾ cup strawberries

-          ¾ cup raspberries

-          ¾ medium banana

-          ¾ cup pineapple

-          ½ grapefruit

Examples

1 egg + 3 whites

1 cup steamed cauliflower

1 green apple

2 whole eggs

1 cup steamed spinach

¾ medium banana

2 oz leftover chicken

1 cup cooked broccoli

¾ cup strawberries

 

Snack Meal #2 and Snack Meal #4

Protein Choices - Choose One (Nuts for 1 snack only)

-          1 oz Raw Almonds

-          1 oz Raw Walnuts

-          2 hard boiled eggs

-          2 ounces chicken (palm sized)

-          2 ounces white fish

-          2 ounces tuna fish

-          Whey protein (Protein shake below. Still need veg or add spinach)

Vegetable Choices - Choose One

-          Celery Sticks

-          ½ sliced red, yellow, or green pepper

-          1 cup steamed broccoli steamed

-          1 cup steamed spinach (2 cups raw)

-          1 cup steamed asparagus

-          1 cup steamed cauliflower

-          1 cup steamed zucchini

-          6–7 Baby Carrots

Fruit Choices - Choose One

-          1 green apple

-          1 cup strawberries

-          1 cup blueberries

-          1 cup raspberries

-          1 banana

-          1 cup pineapple

Examples

2 Tbsp Almond Butter

Celery Sticks

1 small green apple

2 hard boiled eggs

½ yellow pepper

1 cup blueberries

1 ounce raw walnuts

1 cup steamed broccoli

1 cup strawberries

Lunch Meal #3 and Dinner Meal #5

Protein Choices - Choose One

-          3 ounces chicken (dark or white meat)

-          3 ounces turkey (dark or white meat)

-          3 ounces any fish

Salad

-          All lettuce except for Iceberg (It has no nutritional value)

-          Celery

-          Peppers

-          Cucumbers

-          Tomatoes

Vegetable Choices - Choose One

-          1 cup broccoli Steamed

-          1 cup cauliflower Steamed

-          1 cup sautéed spinach

-          1 cup steamed asparagus

Dressing                                

-          Balsamic Vinegar

-          Organic Apple Cider Vinegar

Spices                         

-          Celtic Sea Salt

-          Pepper

-          Italian Seasonings

Examples

-          3 oz grilled chicken (white or dark)

-          Over a large salad made up of Romaine lettuce, tomatoes, cucumbers, and celery

-          1 cup asparagus added to the salad or on the side

-          Organic Apple Cider Vinegar / balsamic vinegar

-          3 oz white fish

-          Over sautéed spinach

-          Salad on the side with Organic Apple Cider Vinegar / balsamic vinegar

 

Notes

Eggs—Must be organic! I would love for all of the food you eat to be organic, but if nothing else, eggs are a must!

Nuts—All almonds, walnuts, must be raw. They cannot be roasted. Roasting nuts takes a good food and turns it into a bad food by changing the oils and fats inside!

Oil—Only oil being used will be very light coconut oil for cooking eggs only (vegies steam without anything)

-          Coconut must be – Cold pressed, Extra virgin like Nutiva)

Protein – chose whey and low sugar/low carb

Water Intake—A MINIMUM of 4 Liters of water each day. If you are starting out drinking zero, begin by drinking 2-3 liters a day and add a liter each week to reach your goal.

Celtic Sea Salt—One big change for this week is that you are going to buy Celtic Sea Salt (You can find this at most grocery stores).

I encourage you to replace any salt in your home (Kosher, Iodized, or any other form of sea salt) with this brand. I assure you that salt is not bad. It is just the type of salt that is either good or bad.

Meal Plan—Week 2

 

Breakfast Meal #1

Protein Choices - Choose One

-          1 egg + 3 whites

-          2 whole eggs

-          2 ounces chicken (palm sized)

-          2 ounces white fish

-          Whey protein (Protein shake below. Still need veg or add spinach)

Vegetable Choices - Choose One

-          1 cup steamed broccoli steamed

-          1 cup steamed spinach (2 cups raw)

-          1 cup steamed asparagus

-          1 cup steamed cauliflower

-          1 cup steamed zucchini

-          3/4 bell pepper

Fat Choices – Choose One

-          ½ Avocado

-          2 TBSP Natural, Raw Almond Butter

-          1 oz Raw Almonds

-          1 oz Raw Walnuts

Snack Meal #2 and Snack Meal #4

Protein Choices - Choose One

-          2 TBSP Natural, Raw Almond Butter

-          1 oz Raw Almonds

-          1 oz Raw Walnuts

-          2 hard boiled eggs

-          2 ounces chicken (palm sized)

-          2 ounces white fish

-          Whey protein (Protein shake below. Still need veg or add spinach)

Vegetable Choices - Choose One

-          2 cup steamed broccoli steamed

-          2 cup steamed spinach (3 cups raw)

-          1.5 cup steamed asparagus

-          2 cup steamed cauliflower

-          2 cup steamed zucchini

-          1.5 bell pepper

-          1 large sliced tomato

-          Celery Sticks

-          6–7 Baby Carrots

Examples

-          2 ounces chicken

-          1 large sliced tomato

-          2 ounces chicken

-          1.5 bell pepper

-          2 ounces white fish

-          2 cups steamed broccoli

Lunch Meal #3 and Dinner Meal #5

Protein Choices - Choose One

-          3 ounces chicken (dark or white meat)

-          3 ounces turkey (dark or white meat)

-          3 ounces any fish

Salad

-          All lettuce except for Iceberg (It has no nutritional value)

-          Celery

-          Peppers

-          Cucumbers

-          Tomatoes

Vegetable Choices - Choose One

-          1 cup broccoli Steamed

-          1 cup cauliflower Steamed

-          1 cup sautéed spinach

-          1 cup steamed asparagus

Dressing                                

-          Balsamic Vinegar

-          Organic Apple Cider Vinegar

Spices                         

-          Celtic Sea Salt

-          Pepper

-          Italian Seasonings

Examples                               

-          3 oz grilled chicken (white or dark)

-          Over a large salad made up of Romaine lettuce, tomatoes, cucumbers and celery

-          1 cup asparagus added to the salad or on the side

-          Organic Apple Cider Vinegar / balsamic vinegar

-          3 oz Turkey

-          Over sautéed spinach

Salad on the side with Organic Apple Cider Vinegar / balsamic vinegar