BREAKFAST

Protein

 (1) 2 Omega-3 egg + 3 egg whites & 2 turkey bacon
 (2) 24 g. protein powder 
 (3) 24 g. hemp seeds

Vegetable

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

Fat

2 egg yolks already included w/eggs
(2) ½ cup avocado slices
(3) 2 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) 4 oz. chicken breast
 (2) 4 oz. turkey breast  
 (3) 4 oz. salmon

Vegetable

(choose 1) 1-½ cup spinach, watercress, romain 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.

SNACK

Protein

(1) 20 g. pea or rice protein shake 
(2) 20 g. hemp protein shake 
(3) 3 oz. tuna (in water) 

Vegetable

(1) ½ c. baby carrots 
(2) 2 celery sticks 
(3) 6 cherry tomatoes 

Fat

none

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.

DINNER

Protein

(1) 4 oz. chicken or turkey breast 
(2) 4 oz. mackerel, salmon, or halibut
(3) 4 oz. shrimp 
(4) 4 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) 21 g. 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) 2-½ Tbs. chia seeds
(2) 2-½ Tbs. walnuts 
(3) 2-½ tsp. almond butter 

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