BREAKFAST

Protein

 (1) 2 Omega-3 egg + 3 egg whites & 2 turkey bacon
 (2) 27 g. protein powder 
 (3) 27 g. hemp seeds

Vegetable

(1) lg. handful spinach
(2) 8 spears asparagus
(3) 1-½ c. broccoli

Fat

(1) 2 egg yolks already included w/egg
(2) ½ cup avocado slices
(3) 1 Tbs. chia seeds

Drink: Green tea with ½ lemon (squeezed). Sweeten with Stevia (optional).
Fish Oil: Take 1 Tbs. quality fish oil.
Multi-Vitamin & Supplements: Take per directions and as recommended.

LUNCH

Protein

 (1) 5 oz. chicken breast
 (2) 5 oz. turkey breast  
 (3) 5 oz. salmon

Vegetable

(choose 1) 1-½ cup spinach, watercress, Romaine or butter lettuce
(choose 3) broccoli, carrots, tomatoes, cucumbers, bell peppers, onions, or radishes

Fat

2 tsp. of either olive oil or flaxseed oil – mix with with apple cider, balsamic, or red wine vinegar  & choice of spices 

Note: Make a salad with greens, vegetables, and oil and vinegar dressing. Use your favorite spices.
Drink: Green tea with ½ lemon (squeezed). Sweeten with Stevia (optional).
Multi-Vitamin & Supplements: Take per directions and as recommended.

AFTER WORKOUT

Protein

(1) 30 g. pea or rice protein shake 
(2) 30 g. hemp protein shake 
(3) 4-5 oz. tuna (in water) 

Vegetable

(1) ½ of a 6-inch banana
(2) ½ small apple
(3) 1 fig or plum

Starch

(1) 1-½ cup cooked amaranth 
(2) 1-½ cup cooked quinoa 
(3) 1-½ cup brown rice 

IMPORTANT:  Eat this meal after a strenuous workout twice per week.  
Drink: Green tea with ½ lemon (squeezed). Sweeten with Stevia (optional).
Supplements: Take per directions and as recommended.

DINNER

Protein

(1) 5.5 oz. chicken or turkey breast 
(2) 5.5 oz. mackerel, salmon, or halibut
(3) 5.5 oz. shrimp 
(4) 5.5 oz. crab or clams 

Vegetable

(choose 1 cooked item) ½ cup kale, collards, or turnip greens 
(make small side salad by choosing 3) Romaine or butter lettuce, spinach, broccoli, carrots, tomatoes, cucumbers, peppers, onions 

Fat

2 tsp. of either olive oil or flaxseed oil – mix with apple cider, balsamic, or wine vinegar & choice of spices.

Drink: Water or herbal tea.
Multi-Vitamin & Supplements: Take per directions and as recommended.

SNACK

Protein

(1) 21g. pea or rice protein shake 
(2) 21 g. hemp protein shake 
(3) 3 oz. tuna (in water) 

Vegetable

(1) 1/3 cup blueberries 
(2) ½ cup raspberries 
(3) ¾ cup strawberries 

Fat

(1) 3 Tbs. chia seeds
(2) 3 Tbs. walnuts 
(3) 3 Tsp. almond butter 

Drink: Water or herbal tea.
Multi-Vitamin & Supplements: Take per directions and as recommended.