beyond diet meal plans (1)

COMPLETELY DONE FOR YOUMeal Plans

By Isabel De Los Rios

#1 Bestselling

Author

- 2 -

ContentsThe Beyond Diet Done-For-You Meal Plans 4Protein Type Meal Plans 14Carb Type Meal Plans 34Mixed Type Meal Plans 54

http://www.beyonddiet.com/bd/landing

- 3 -

The Beyond Diet Done-For-You Meal Plans

The Beyond Diet Done-For-You Meal Plans

By this point you should have read all of Part 1 in The Beyond Diet Manual. If you have also completed Part 2, great! That will be extremely helpful.

Make sure you have completed:

• The Metabolism Typing Test. You should know whether you are a Protein, Carb or Mixed type so you can choose the correct meal plans for you. Remember, if you have any doubt at all about your specific type, you can begin with the Mixed Type meal plans and they will be very effective.

• Your specific calorie calculations and portion requirements. If you haven’t done so already, make sure to calculate your calorie requirements in Chapter 4 and then choose the portion requirements that are specific for you from the “Allowable Servings Guide” Sheet.

• The food choices sheet may also come in handy as you use these meal plans to find the best and most appropriate serving sizes for you.

That’s all the information you will need to use these delicious meal plans.


- 4 -

Making Each Meal Plan Specific For YouBelow you will find meal plans that will make putting together your food for the day a cinch. I will take you through one example so you know exactly how to use each one for your specific needs.

Example:A 180 lb person who does moderate weight training.

Calorie Requirements: 2,000 calories per day for weight loss. She is a Protein Type.

Using the Allowable Servings Guide, she has found her specific portions for each meal:

Breakfast: 3 Protein, 1 Carb Snack: 3 Protein, 1 Carb Lunch: 5 Protein, 1 Carb, 2 Fat Snack: 3 Protein, 1 Carb Dinner: 5 Protein, 1 Carb, 2 Fat

Using Protein Type Meal Plan #1, this is what her day would look like:

Meal Food ServingsQuantity Item Protein Carb Fat

Breakfast

3 oz Lamb, Chicken, or Turkey Sausage 31 cup Mushrooms and Spinach 1

Coconut Oil Use As Needed

Snack 1 cup Sliced Celery and Carrots 13 Tbsp Walnut Butter 3

Lunch

5 oz Beef Burger 5

1 cup Spinach Salad with Celery, Cauliflower and Cucumbers 1

2 tsp Apple Cider Vinegar and Olive Oil 2

Snack 1 small Green Apple 13 Hardboiled Eggs 3

Dinner5 oz Beef Steak 5

1 cup Steamed Carrots and Cauliflower 12 tsp Butter 2

Remember that this is just a starting point for you to see how your body feels with this quantity of food throughout the day. Some may feel too full, while others may beel that it is perfect. It is extremely important that you make notes of those feelings and body cues in your Beyond Diet Success Journal. This will help you modify your daily food intake to make it perfect for you.


- 5

-

To m

ake

crea

ting

your

ow

n pe

rson

al m

eal p

lans

eas

ier f

or y

ou, I

hav

e in

clud

ed th

e Al

low

able

Ser

ving

s G

uide

, and

the

Food

Cho

ices

C

harts

for q

uick

refe

renc

e he

re.

Allo

wab

le S

ervi

ng

s G

uid

eTy

peM

ixed

Car

bPr

otei

nM

ixed

Car

bPr

otei

nM

ixed

Car

bPr

otei

n1,

400

Cal

orie

s/D

ay1,

600

Cal

orie

s/D

ay1,

800

Cal

orie

s/D

ay

Bre

akfa

st2

Prot

ein

1 Pr

otei

n3

Prot

ein

2 Pr

otei

n1

Prot

ein

3 Pr

otei

n2

Prot

ein

1 Pr

otei

n3

Prot

ein

2 C

arb

2 C

arb

1 C

arb

2 C

arb

2 C

arb

1 C

arb

2 C

arb

2 C

arb

1 C

arb

Snac

k2

Prot

ein

1 Pr

otei

n2

Prot

ein

2 Pr

otei

n1

Prot

ein

2 Pr

otei

n2

Prot

ein

2 Pr

otei

n3

Prot

ein

2 C

arb

2 C

arb

1 C

arb

2 C

arb

2 C

arb

1 C

arb

2 C

arb

2 C

arb

1 C

arb

Lunc

h3

Prot

ein

3 Pr

otei

n3

Prot

ein

4 Pr

otei

n4

Prot

ein

4 Pr

otei

n4

Prot

ein

4 Pr

otei

n4

Prot

ein

1 C

arb

2 C

arb

1 C

arb

1 C

arb

2 C

arb

1 C

arb

2 C

arb

2 C

arb

1 C

arb

1 Fa

t1

Fat

2 Fa

t1

Fat

1 Fa

t2

Fat

1 Fa

t1

Fat

2 Fa

t

Snac

k2

Prot

ein

2 Pr

otei

n2

Prot

ein

2 Pr

otei

n2

Prot

ein

2 Pr

otei

n2

Prot

ein

2 Pr

otei

n2

Prot

ein

1 C

arb

2 C

arb

1 C

arb

1 C

arb

2 C

arb

1 C

arb

1 C

arb

3 C

arb

1 C

arb

Din

ner

3 Pr

otei

n3

Prot

ein

4 Pr

otei

n4

Prot

ein

4 Pr

otei

n5

Prot

ein

5 Pr

otei

n4

Prot

ein

5 Pr

otei

n2

Car

b2

Car

b1

Car

b2

Car

b2

Car

b1

Car

b2

Car

b2

Car

b1

Car

b2

Fat

1 Fa

t2

Fat

2 Fa

t1

Fat

2 Fa

t2

Fat

1 Fa

t2

Fat

2,00

0 C

alor

ies/

Day

2,20

0 C

alor

ies/

Day

2,40

0 C

alor

ies/

Day

Bre

akfa

st3

Prot

ein

2 Pr

otei

n3

Prot

ein

3 Pr

otei

n2

Prot

ein

4 Pr

otei

n3

Prot

ein

2 Pr

otei

n4

Prot

ein

2 C

arb

3 C

arb

1 C

arb

2 C

arb

3 C

arb

1 C

arb

2 C

arb

3 C

arb

2 C

arb

Snac

k2

Prot

ein

2 Pr

otei

n3

Prot

ein

3 Pr

otei

n2

Prot

ein

3 Pr

otei

n3

Prot

ein

2 Pr

otei

n3

Prot

ein

2 C

arb

2 C

arb

1 C

arb

2 C

arb

3 C

arb

1 C

arb

2 C

arb

3 C

arb

1 C

arb

Lunc

h4

Prot

ein

4 Pr

otei

n5

Prot

ein

4 Pr

otei

n4

Prot

ein

5 Pr

otei

n4

Prot

ein

4 Pr

otei

n5

Prot

ein

2 C

arb

2 C

arb

1 C

arb

3 C

arb

3 C

arb

1 C

arb

3 C

arb

3 C

arb

1 C

arb

1 Fa

t1

Fat

2 Fa

t1

Fat

1 Fa

t2

Fat

2 Fa

t2

Fat

2 Fa

t

Snac

k2

Prot

ein

2 Pr

otei

n3

Prot

ein

2 Pr

otei

n2

Prot

ein

4 Pr

otei

n3

Prot

ein

2 Pr

otei

n4

Prot

ein

1 C

arb

3 C

arb

1 C

arb

3 C

arb

3 C

arb

1 C

arb

2 C

arb

3 C

arb

1 C

arb

Din

ner

5 Pr

otei

n4

Prot

ein

5 Pr

otei

n4

Prot

ein

4 Pr

otei

n5

Prot

ein

5 Pr

otei

n4

Prot

ein

6 Pr

otei

n2

Car

b2

Car

b1

Car

b2

Car

b2

Car

b1

Car

b2

Car

b3

Car

b1

Car

b2

Fat

1 Fa

t2

Fat

1 Fa

t1

Fat

2 Fa

t2

Fat

1 Fa

t2

Fat


- 6 -

Food ChoicesFor all charts in this section, the “best bet” food items are shaded in gray.

Carb Types: Protein Choices

Serving Meats Serving Seafood Serving Seafood (cont’d) Serving Nutsa and

Seeds1 slice bacon (pork) 1 oz abalone 1 oz roughy ½ oz almonds1 slice bacon (beef) 1 oz anchovy 1 oz salmon ½ oz Brazil nuts

1 oz beef 1 oz bass (freshwater) 1 oz sardines ½ oz cashews

1 oz buffalo 1 oz bass (sea) 1 oz scallops ½ oz chestnuts1 oz lamb 1 oz catfish 1 oz shark ½ oz filberts

1 oz liver (beef or chicken) 1 oz caviar 1 oz shrimp ½ oz hickory nuts

1 oz pork (lean) 1 oz clams 1 oz snapper ½ oz macadamia nuts

1 oz rabbit 1 oz cod 1 oz squid ½ oz peanutsb

1 oz venison 1 oz crabmeat 1 oz swordfish ½ oz pecansPoultry 1 oz crayfish 1 oz trout ½ oz pine nuts

1 slice bacon (turkey) 1 oz flounder 1 oz tuna (white) ½ oz pistachios1 oz chicken (dark) 1 oz grouper 1 oz whitefish ½ oz pumpkin seeds

1 oz chicken (white) 1 oz halibut Dairy and

Eggs ½ oz sunflower seeds

1 oz duck 1 oz herring 1 egg ½ oz walnuts

1 oz goose 1 oz lobster meat ¼ cup cottage cheese (raw) 1 tbsp nut butterc

1 oz Cornish hen 1 oz mackerel 2 oz greek yogurt1 oz pheasant 1 oz mahimahi1 oz quail 1 oz mussels

1 oz sausage (chicken) 1 oz octopus

1 oz turkey (dark) 1 oz perch (freshwater)

1 oz turkey (white) 1 oz rockfish

a All nuts and seeds must be raw. b Peanuts are legumes but are listed with tree nuts here for ease of presentation. c Varieties of nut butter include almond, cashew, macadamia nut, and walnut.


- 7 -

Carbohydrate Types: Carb Choices

Serving Bread Serving Fruits (cont’d) Serving Legumes Serving Low-Starch

Veg1 slice SWG bread 1 cup cranberries adzuki beans 1 artichoke

½ SWG roll 1 cup Currants ½ cup black beans 1 cup asparagus

1 SWG English muffin 1 Date ½ cup black-eyed beans ½ cup bamboo shoots

1 SWG wrap (small) ¾ cup elderberries ½ cup fava beans 1 cup bok choy

1 slice rice bread 2 figs (large) ½ cup garbanzo beans 1 cup broccoli

1 slice spelt bread 1 cup gooseberries ½ cup great Northern beans 1 cup brussels sprouts

10 rice crackers 1 grapefruit (small) ½ cup green beans 1 cup cabbage2 rye crackers 17–20 Grapes ½ cup green peas 1 cup cauliflower

Grains 1 cup Guava ½ cup lentils 1 cup celery

½ cup brown or wild rice 1 cup honeydew melon ½ cup lima beans 1 cup cucumber

½ cup amaranth 2 kiwifruit (medium) ½ cup mung beans 1 cup daikona

½ cup barley 6 kumquatb ½ cup navy beans 1 cup eggplant½ cup buckwheat free Lemons ½ cup pink beans 1 cup fennel½ cup corn free Limes ½ cup pinto beans free garlic½ cup kamut 1 cup loganberriesc ½ cup red beans free gingerroot½ cup millet ½ Mango ½ cup white beans 1 cup jicama

1 cup oatmeal 2 nectarines (small)

High-Starch Veg 1 cup kale

½ cup quinoa 1 orange (large) 1 cup beets free lettuced

½ cup rye ½ papaya (large) 1 cup carrots 1 cup mushrooms

½ cup spelt 1 peach (medium) ½ cup Jerusalem artichoke 1 cup okra

½ cup SWG cereal 1 pear (medium) ½ cup parsnips 5 olives½ cup raw granola 2 persimmons ½ cup potato (white) 1 onion (medium)

Fruits 1 cup Pineapple ½ cup potato (sweet) 1 cup pepper (bell)

1 apple (medium) 2 plums (small) ¼ cup water chestnuts free pepper (hot)

4 apricots (small) 1 pomegranate (small) Dairy ½ cup pumpkin

½ banana (medium) 4 prunes (small) ½ cup milk (raw) ½ cup radishes

1 cup blackberries ¼ cup Raisins 2 oz plain yogurt ½ cup rutabagae

1 cup blueberries 1 cup raspberries 1 cup salad greensd

1 cup boysenberries 2 cups Rhubarb 1 cup spinach1 cup cantaloupe 1 cup strawberries ½ cup squash ( winter)f

1 cup casaba melong 2 tangerines (small) ½ cup turnip

17 cherries 1 tomato (large) 1 cup zucchini1 cup watermelon

Notes: Serving sizes of grains and legumes are measured cooked; those of fruits and vegetables are measured raw. SWG = sprouted whole grain (e.g., Ezekiel 4:9 products). Free = Use as needed for seasoning. a Japanese radish. b Similar to an orange but small like a grape. c Cross between a black-berry and raspberry. d Any but iceberg. e Similar to a turnip. f Orange-fleshed squashes (e.g., acorn, butternut, and kabocha). g Similar to a cantaloupe.


- 8 -

Protein Types: Protein Choices






1 oz pork (any cut) 1 oz clams 1 oz snapper ½ oz macadamia nuts



1 oz bacon (turkey) 1 oz grouper 1 oz tuna (dark) ½ oz pistachios

1 oz chicken (dark) 1 oz halibut 1 oz whitefish ½ oz pumpkin seeds

1 oz chicken (white) 1 oz herring Dairy and


1 oz Cornish hen 1 oz lobster meat 1 egg ½ oz walnuts

1 oz duck 1 oz mackerel ¼ cup cottage cheese (raw) 1 tbsp nut butterc

1 oz goose 1 oz mahimahi 2 oz greek yogurt1 oz pheasant 1 oz Mussels1 oz quail 1 oz Octopus

1 oz sausage (chicken) 1 oz perch (ocean)

1 oz turkey (dark) 1 oz pompano1 oz turkey (white) 1 oz Rockfish



- 9 -

Protein Types: Carb Choices






























- 10 -

Mixed Types: Protein Choices






1 oz pork (any cut) 1 oz clams 1 oz snapper ½ oz macadamia nuts



1 oz bacon (turkey) 1 oz grouper 1 oz tuna (dark) ½ oz pistachios

1 oz chicken (dark) 1 oz halibut 1 oz whitefish ½ oz pumpkin seeds

1 oz chicken (white) 1 oz herring Dairy and


1 oz Cornish hen 1 oz lobster meat 1 egg ½ oz walnuts

1 oz duck 1 oz mackerel ¼ cup cottage cheese (raw) 1 tbsp nut butterc

1 oz goose 1 oz mahimahi 2 oz greek yogurt1 oz pheasant 1 oz Mussels1 oz quail 1 oz Octopus

1 oz sausage (chicken) 1 oz perch (ocean)

1 oz turkey (dark) 1 oz pompano1 oz turkey (white) 1 oz Rockfish



- 11 -

Mixed Types: Carb Choices






























- 12 -

Fat Choices: All Metabolism TypesServing Fat

1 tsp Olive Oil1 tsp Fish Oil1 tsp Cod Liver Oil1 tsp Flax Seed Oil1 tsp Raw Butter1 oz Avocadoa

freeb Coconut Oil1 oz Raw Cheese

Notes: The fat content of fattier foods such as eggs, meats, oily fish, and nuts has been accounted for in the allotted servings and calories for each metabolism type, so no separate fat servings need to be counted for these foods.

a Avocado is a fruit. Protein Types also may use it as a carbohydrate choice (2 oz)b The Beyond Diet Program does not limit the amount of coconut oil that you can consume each day or account for it in the Sample Meal Plans, Done For You Meal Plans and Allowable Servings Guide. A reasonable amount would be 1-2 tsp three times per day for cooking.

Special Note:

You can use this same method of finding your specific portions to experiment with the meal plans that are not for your specific type. But be careful! Notice if the Carb Type Meal Plan calls for lean chicken breast and you are a Protein Type, you may experience some hunger after that meal because that particular protein was too lean. Since Protein Types do better with heavier proteins and Carb Types do better with leaner proteins some changes may need to be made. As I have said before, paying attention to your body in the beginning is important but you will find, very quickly how this way of eating just becomes second nature to you. With a little bit of work in the beginning, you will have a delicious and natural way of eating and an understanding of what your body wants for the long-term.


- 13 -

Protein Type Meal Plans

Protein Type Meal PlansProtein Type Meal Plan #1


BreakfastLamb or Pork SausageMushrooms and Spinach

Coconut Oil

Snack Sliced Celery and CarrotsWalnut Butter

Lunch

Beef BurgerSpinach Salad with Celery, Cauliflower and CucumbersApple Cider Vinegar and Olive OilRaspberries

Snack Green AppleHardboiled Eggs

DinnerBeef SteakSteamed Carrots and CauliflowerButter

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 14 -


Protein Type Meal Plan #2


BreakfastEggs (poached or scrambled) with SpinachCanadian BaconSprouted Grain Bread or Apple

Snack Almonds or WalnutsPear

Lunch

Chicken or Turkey (dark meat) grilled or bakedCarrot StickBrown RiceGreen Salad with Apple Cider Vinegar and Olive Oil

Snack Macadamia Nut ButterCelery Sticks and Carrot Sticks

Dinner

Salmon (broiled)Green BeansBaked PotatoButterGreen Salad w/Apple Cider Vinegar and Olive Oil

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 15 -




Breakfast Pork, Beef or Turkey BaconCream of Rice (hot cereal)

Snack Almond or Walnut ButterApple

Lunch

Shrimp (grilled)AvocadoLentils (cooked)Raw Vegetables with Olive Oil

Snack Sunflower SeedsPear

Dinner

Beef Steak (broiled)Cauliflower (raw or steamed)Brown RiceButterSalad w/Apple Cider Vinegar and Olive Oil

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 16 -




BreakfastOatmeal (cooked with water, add cinnamon)Almonds or WalnutsBlueberries

Snack CashewsPear

Lunch

Ground Beef (in a burger or chili)Kidney BeansRomaine Lettuce and Tomato SaladOlive Oil

Snack Walnut, Almond or Pecan ButterCelery and Carrot Sticks

Dinner

Chicken Thighs or LegsSpinach (sauteed in coconut oil)Cucumber and Tomato SaladApple Cider Vinegar and Olive Oil

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 17 -




BreakfastLeftover Chicken LegLeftover SpinachApple

Snack Pumpkin SeedsPear

Lunch

Canned Sardines (in olive oil or water)Brown RiceAsparagus (steamed)Green Salad w/Apple Cider Vinegar

Snack CashewsCarrot Sticks

Dinner

Pork Chop (grilled or broiled)Cauliflower (steamed)ButterQuinoaSliced Cucumbers

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 18 -




Breakfast Eggs (omelet)Peppers, Onions and Mushrooms

Snack Cashews or Cashew ButterBanana

Lunch

Beef BurgerPortabella Mushroom CapRomaine Lettuce, Carrot, and Celery SaladApple Cider Vinegar and Olive Oil

Snack Walnut or Almond ButterCelery Sticks

Dinner

Chicken ThighsSpinach (sauteed)Spaghetti Squash (baked)Butter

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 19 -




BreakfastChicken SausageScrambled Eggs (or eggs)Butter

Snack Green AppleAlmond Butter

Lunch

Chicken LegsRomaine Salad with Celery, Carrots and OlivesFresh Lemon Juice and Olive OilBlueberries

Snack PearPecans

Dinner

Chicken LegsSteamed Green BeansButterBlueberries

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 20 -




BreakfastBaconEgg Omelet with Spinach and AsparagusCoconut Oil

Snack Sardines in Olive OilBrown Rice Crackers

Lunch

Baked SalmonSpinach Salad with BeetsApple Cider Vinegar and Olive OilSteamed Asparagus with Butter

Snack Macadamia NutsSliced Celery

DinnerOcean PerchBaked Okra and CauliflowerButter

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 21 -




BreakfastRaw Egg Shake with Ground Flax Seeds, Coconut ButterCream, A Banana and Cinnamon

Snack Beef BurgerCarrot Sticks

Lunch

Spinach Salad with Chopped Celery, Avocado, and CucumbersFresh Lemon Juice and Olive OilGround Dark Turkey MeatStrawberries

Snack Pumpkin SeedsCelery Sticks

Dinner

Seared Dark TunaStir-Fried Asparagus, Cabbage, Peas and Bok ChoyWatercress SaladFresh Lemon Juice and Olive Oil

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 22 -




Breakfast

Smoked Wild Salmon Rolled up with Romaine LettucePeas and CornButter

Snack AppleBrazil Nuts

Lunch

Lamb BurgerSpinach Salad wtih Celery, Carrots, Avocado, Artichoke Heartsand OlivesApple Cider Vinegar and Olive Oil

SnackFull Fat Plain YogurtBlueberriesChopped Walnuts and Flax Oil

Dinner

SteakOnions Sauteed in Coconut OilMixed Green SaladApple Cider Vinegar and Olive OilCherries

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 23 -




BreakfastPork SausagePoached EggsAsparagus and Mushrooms Cooked in Butter

SnackAppleSwiss CheeseAlmonds

Lunch

Broiled Pork ChopsBuckwheat GrainSteamed Green BeansButter

Snack Walnuts or PecansCelery Sticks

Dinner

Seafood Dish: Mussels, Scallops, SquidQuinoaButterBibb Lettuce Salad

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 24 -




BreakfastBaconScrambled EggsSteamed Spinach and Carrots with Butter

Snack Coconut ButterPecans

LunchDark Meat Turkey BurgerCelery SticksSplit Pea Soup

Snack Carrots and PeppersHardboiled Eggs

Dinner

Lamb ChopsSpinach SaladApple Cider Vinegar and Olive OilSteamed Beets and CauliflowerButter

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 25 -




BreakfastSteakEggsMashed Sweet Potato with Butter

Snack CeleryPeanut Butter

Lunch

Skirt SteakSugar Snap PeasSauteed MushroomsCoconut Oil

Snack Coconut ButterPistachios

Dinner

Roast Rack of LambSteamed AsparagusButterWild Rice

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 26 -




BreakfastBeef SausageAvocadoOlive Oil

Snack Carrots and Celery SticksPecan Butter

LunchBeef Kidney Pate Ground with Butter, Hazelnuts and Sea SaltBrown Rice Crackers

SnackBlueberriesCoconut ButterRaw Almonds

Dinner

Pork ChopsSteamed CauliflowerOlive OilBlueberries

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 27 -




BreakfastEgg Omelet with Goat Cheese and SpinachBaconCoconut Oil

Snack PearPumpkin Seeds

Lunch

Ground Lamb with SpicesButternut Squash SoupSpinach SaladFresh Lemon Juice and Olive Oil

SnackSliced HamRomaine LettuceSliced Tomatoes

Dinner Mackerel with Butter an Fresh Lemon JuiceSteamed Collard Greens and Beets with Butter

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 28 -




BreakfastSmoked Wild SalmonTomato SlicesAvocado and Olive Oil

Snack Cottage CheeseCucumbers

LunchTurkey Burger (dark meat)Sprouted Grain BreadLettuce and Tomato

Snack Almond ButterSliced Apple

Dinner

Beef Shish-Ka-BobsZucchini, Red Pepper and Onion ChunksBaked Sweet Potato (sprinkle with cinnamon)Butter

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 29 -




BreakfastQuinoa Hot Cereal (made with water)Crushed WAlnuts and Pecans(sweeten with stevia and agave syrup and cinnamon)

Snack Hard Boiled EggsRaw Carrots

Lunch

Tuna SaladChopped Carrots, Celery, and Onions (for tuna)Olive OilRice Crackers

SnackGreek YogurtPumpkin SeedsStrawberries

Dinner

Venison StewCarrots, Onions and Potato (for stew)Raw Cucumber and Celery SaladOlive Oil

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 30 -




BreakfastSprouted Grain or Rice BreadBaconTomato (bacon and tomato breakfast sandwich)

Snack WalnutsStrawberries

Lunch Venison Stew LeftoversStrawberries

Snack Cottage CheeseBlueberries

Dinner

Duck (baked)Brown RiceRaw Tomato and Onion SaladOlive Oil

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 31 -




BreakfastEgg w/SpinachAlmond ButterGreek Yogurt

Snack Sliced Roast Beef RollupsCarrot Sticks

LunchTurkey ChiliKidney Beans (for chili)Brown Rice Crackers

Snack Pecans or Pecan ButterBanana

Dinner

ShrimpCoconut OilPeppers, Onions, Mushrooms (make stir-fry)Wheat Free Soy SauceBrown Rice

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 32 -




BreakfastCottage CheeseCrushed Almonds or PecansBlueberries

Snack Hard Boiled EggTomato and Cucumber Slices

LunchChicken Drumsticks (baked)Cauliflower (raw or steamed)Butter

SnackAlmond ButterCelery SticksApple

Dinner

Swordfish Steak (baked or grilled)Onions (over steak)CornGreen SaladApple Cider Vinegar and Olive Oil

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 33 -

Carb Type Meal Plans

Carb Type Meal PlansCarb Type Meal Plan #1


BreakfastChicken SausageGrilled Tomatoes, Peppers and PotatoesButter

Snack Pineapple ChunksAlmonds

Lunch

Baked FlounderSteamed Broccoli and BeetsMixed Green SaladApple Cider Vinegar and Olive Oil

Snack RaisinsWalnuts

DinnerWhite Meat Chicken Soup wtih Parsley, Leeks, Peppers,Tomatoes, Potatoes and Onions

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 34 -


Carb Type Meal Plan #2


BreakfastSoft-Boiled EggsPapaya Slices

SnackSliced Turkey Breast Rolled Up with Romaine LettuceCherries

Lunch

White Tuna FishArugula Salad with Chopped Tomatoes, Celery, Onions, BeetsAnd SproutsFresh Lemon Juice, Olive Oil, Sea Salt and Pepper

SnackFull Fat YogurtCucumbersFresh Dill

DinnerCodBaked Potato with ButterSteamed Broccoli

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 35 -




BreakfastAlmond or Walnut ButterOatmeal (cooked in water, add cinnamon)Strawberries

Snack CashewsPear

Lunch

Ground Buffalo (make into chili)Kidney Beans (for chili)Sprouted Grain BreadLettuce and Tomato Salad

SnackPeanut ButterCelery and Carrot SticksOrange or Grapefruit

Dinner

Halibut Steak (broiled)Spinach (sauteed)Spaghetti Squash (baked)Brown RiceSliced Cucumber and Tomato Salad

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 36 -




BreakfastScrambled EggsSprouted Grain BreadOrange or Grapefruit

Snack Almonds or WalnutsApple

Lunch

Turkey Burger (ground white meat turkey)Brown RiceGreen Salad w/Apple Cider Vinegar and Olive OilPear

Snack Cashew ButterRice Crackers

Dinner

Codfish (baked)Green Beans (steamed)Sweet Potato (baked)ButterTomato and Cucumber Salad w/Olive Oil

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 37 -




BreakfastTurkey or Chicken SausageCream of Rice (hot cereal)Blueberries

Snack Pumpkin or Sunflower SeedsBanana or Apple

Lunch

Flounder (broiled)QuinoaLettuce, Tomato, Peppers, and Cucumber SaladApple Cider Vinegar and Olive Oil

Snack Peanut ButterRice Crackers

Dinner

Cornish Hen (roasted)Cauliflower (steamed)Sweet Potato or Yam (baked)Butter

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 38 -




BreakfastTurkey BaconMillet or Quinoa (hot cereal)Grapefruit

Snack AlmondsStrawberries

Lunch

Chicken (grilled)Kamut (cooked)LentilsBroccoli (steamed or raw)

SnackWalnut ButterCelery SticksGrapes

Dinner

Shrimp or Scallops (grilled or baked)Peppers, Mushrooms, Onions (stir fried)Brown RiceGreen Salad w/Apple Cider Vinegar and Olive Oil

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 39 -




BreakfastHot Rice Cereal with Sunflower Seeds, Coconut Butter, Honey, and Sliced Peaches

Snack Soft-Boiled EggsGrapes

Lunch

Grilled Chicken BreastRadicchio and Watercress Salad with Cabbage, Cucumberand Leeks Dressed in Apple Cider Vinegar and Olive OilBaked Squash

Snack PeachAlmonds

Dinner

Broiled Pork ChopsMixed Wild and Brown RiceRomaine Salad with Peppers, Cucumbers and ScallionsApple Cider Vinegar, Olive Oil, Sea Salt and Pepper

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 40 -




BreakfastTurkey or Chicken Breakfast SausageGreen Beans or spaghetti SquashStrawberries

Snack Pumpkin SeedsBanana

Lunch

Mhi Mahi (broiled)Romaine, Cucumber and Tomato SaladApple Cider Vinegar and Olive OilGrapes

SnackPeanut ButterAppleRaisins

Dinner

Cornish Hen (baked)Cauliflower (steamed)Broccoli (steamed)ButterRaw Red Peppers

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 41 -




BreakfastScrambled EggsCorn PolentaSteamed Kale

Snack WatermelonAlmond Butter

LunchBroiled TroutSteamed Zucchini and Brussels SproutsButter

Snack AppleCashew Butter

Dinner

Baked HalibutQuinoaMixed Green SaladFresh Lemon Juice, Olive Oil, Sea Salt and Pepper

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 42 -




BreakfastBuckwheat Pancakes with Maple Syrup and ButterPoached Eggs

Snack Sliced TomatoesTurkey Slices

Lunch

Chicken or Turkey breastRomaine Salad with Tomatoes, Turnips, Zucchini and PeppersApple Cider Vinegar and Olive Oil

Snack StrawberriesCottage Cheese

Dinner

Baked TilapiaBaked Sweet PotatoSteamed Collard GreensButter

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 43 -




Breakfast

White Tuna Salad with Chopped Apples, Cranberries, ParsleyCelery, Honey Mustard, Olive Oil, and Sea SaltApple

Snack Steamed Brussels Sprouts Mixed withPine Nuts

Lunch

Leftover Tuna SaladMixed Green Salad wtih Cabbage, Cucumbers and Pine NutsFresh Lemon Juice and Olive Oil

Snack GrapefruitSliced Turkey Breast

Dinner

Broiled TroutBrown RiceMixed Green Salad with SproutsFrehs Lemon Juice and Olive Oil

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 44 -




BreakfastShake with Full Fat YogurtBanana and HoneyAlmonds and Flax Oil

SnackEgg Salad with Celery, Parsley, Olive Oil, Sea Salt and PepperBroccoli

LunchChicken Sausage KabobsPeppers, Zucchini, OnionsButternut Squash Soup

Snack Sunflower SeedsCantaloup and Honeydew

Dinner

HalibutLentilsBrown RiceGrilled OnionsCoconut Oil

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 45 -




BreakfastEgg OmeletBroccoli, Onions, TomatoesCoconut Oil

Snack Fresh Green Vegetable JuiceAlmond and Coconut Butter (mixed)

Lunch

Ground White Meat ChickenBasmati RiceRomaine Salad with Mixed PeppersApple Cider Vinegar and Olive Oil

Snack MangoSunflower Seeds

DinnerBaked Cornish HenSteamed Beets, Cabbage and ZucchiniButter

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 46 -




BreakfastTurkey BaconPoached EggsGrapefruit

SnackSliced CucumberSliced PepperAlmonds

Lunch

Cobb Salad with Romaine, Cilantro, Turkey Breast, HardboiledEgg, Tomatoes, Onions and RadishesApple Cider Vinegar and Olive OilSea Salt and Pepper

Snack WatermelonAlmonds

Dinner

Fresh Water PerchGrilled Eggplant and GarlicMillet GrainOlive Oil

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 47 -




BreakfastChicken or Turkey SausageBroccoliCoconut Oil

Snack OrangeSoft-Boiled Eggs

Lunch

Ground White Meat TurkeyBuckwheat GrainArugula Salad with Onions, Zucchini and PeppersFresh Lemon Juice and Olive Oil

Snack NectarineAlmonds

Dinner

Chicken BreastSweet PotatoSteamed BroccoliButter

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 48 -




Breakfast

EggSprouted Grain or Rice Bread (egg sandwich or French toast)Apple or Apple Sauce

Snack Greek YogurtRaspberries or Blueberries

Lunch

Turkey Breast (sliced)Lettuce and TomatoSprouted Grain, Rice or Spelt BreadMango Slices

Snack PecansRaisins

Dinner

Mahi Mahi (grilled or baked)CornLettuce, Tomato, Cucumber, Peppers, Onion SaladApple Cider Vinegar and Olive OilCherries

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 49 -




BreakfastQuinoa Hot Cereal (made with water)Crushed Walnuts and PecansStrawberries

Snack Cottage CheesePineapple Chunks

Lunch

Tuna Salad (light tuna)Chopped Carrots, Celery, and Onions (for tuna)Olive OilRice Crackers

Snack YogurtAlmonds

Dinner

Buffalo MeatballsTomato SauceSpelt or Rice PastaGreen SaladApple Cider Vinegar and Olive Oil

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 50 -




BreakfastVeggie OmeletPeppers, Onion, Tomato, MushroomsSprouted Grain or Rice Bread

Snack Cashew or Peanut ButterApple or Pear

Lunch

Turkey Burger (light meat)Sprouted Grain BreadLettuce and TomatoStrawberries

Snack PeachWalnuts

Dinner


Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 51 -




BreakfastGreek YogurtStrawberries, BlueberriesOatmeal

Snack Soft Boiled EggSliced Green, Red and Yellow Peppers

Lunch

ShrimpAvocadoTomato and Cucumber SaladApple Cider Vinegar and Olive Oil

Snack Turkey Breast SlicesRice Crackers

Dinner

Chicken Shish-Ka-BobsZucchini, Red Pepper and Onion ChunksBaked Sweet Potato (sprinkle with cinnamon)Butter (add to potato)

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 52 -




BreakfastCottage CheeseCrushed Almonds or PecansPineapple Chunks

Snack Almond ButterApple Sauce

Lunch

Chicken Breast (grilled or baked)Baked Sweet PotatoBroccoli (steamed)Butter (for potato and broccoli)

Snack YogurtPumpkin Seeds and Sunflower Seeds

Dinner

Turkey ChiliKidney Beans (for chili)Sprouted Grain or Spelt TortillaSliced Tomato

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 53 -

Mixed Type Meal Plans

Mixed Type Meal PlansMixed Type Meal Plan #1


BreakfastBeef or Pork BaconGrapefruit

Snack Macadamia NutsCelery and Carrot Sticks

Lunch

Chicken BreastSteamed BroccoliBrown RiceButter

Snack AppleSliced Turkey Breast

Dinner

Lamb ChopsChopped Tomato, Cucumber and Onion SaladApple Cider Vinegar and Olive OilBrown Rice

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 54 -


Mixed Type Meal Plan #2


BreakfastEggs (omelet)Spinach, Peppers, and Onions (in omelet)Sprouted Grain Bread

SnackAlmonds or WalnutsAppleCucumber Slices

Lunch

Turkey Burger (ground white and dark meat)Carrot SticksBrown RiceSliced Tomato

SnackPeanut ButterRice CrackersCelery Sticks

Dinner

Halibut Steak (broiled)Green Beans (sauteed in butter and garlic)Sweet Potato (baked)Green Salad w/Apple Cider Vinegar and Olive Oil

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 55 -




BreakfastTurkey or Chicken Breakfast SausageCream of Rice (hot cereal)Blueberries or strawberries

SnackAlmond or Walnut ButterBanana or AppleCarrot STicks

Lunch

Salmon Filet (broiled)Sweet Potato or YamLettuce, Tomato, Pepper and Cucumber SaladApple Cider Vinegar and Olive Oil

Snack Pumpkin SeedsPear

Dinner

Shrimp (stir fried)Peppers, Onions, Mushrooms (stir fried)Brown RiceSliced Cucumbers and Carrots

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 56 -




Breakfast

Scrambled EggsHot Rice Cereal (sweetened with stevia or agave syrup)Butter

Snack Celery SticksAlmond Butter

Lunch

Baked SalmonArugula Salad with Peppers and OnionsFresh Lemon Juice and Olive OilSteamed Zucchini with Butter

Snack Shake wtih Coconut Water, Pineapple and Coconut Butter

Dinner

FlounderSteamed Asparagus wtih ButterSliced AvocadoApple Cider Vinegar and Olive Oil

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 57 -




BreakfastBaconScrambled EggsOnions Sauteed in Coconut Oil

Snack BananaAlmond Butter

Lunch

Baked Cornish HenQuinoaSpinach and GarlicCoconut Oil

Snack Sliced Turkey BreastRomaine Lettuce

DinnerBroiled Pork ChopsMixed Brown and Wild RiceSliced Cucumber and Tomato

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 58 -




BreakfastEgg Omelet with Mozzarella CheeseTomatoes, Mushrooms and Onions

Snack Sardines in Olive OilBrown Rice Crackers

Lunch

Chicken BreastRomaine Salad with Cauliflower, Cucumbers, and CeleryFresh Lemon Juice and Olive OilQuinoa

SnackSliced TomatoesSliced Turkey breastOlive Oil

Dinner

Lamb SteakMixed Green Salad with Broccoli, Cabbage and CarrotsFresh Lemon Juice and Olive Oil

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 59 -




BreakfastLamb SausageSteamed KaleCorn Polenta

Snack Honeydew and CantaloupeBrazil Nuts

Lunch

Buffalo BurgerMixed Green Salad wtih Chopped Tomatoes and OnionsApple Cider Vinegar and Olive OilSteamed Brussels Sprouts with Butter

Snack Sunflower Seeds or PecansStrawberries

Dinner

Baked CodSteamed Cauliflower and TurnipsButterMillet

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 60 -




BreakfastGreek YogurtBlueberriesChopped Walnuts and Ground Flax Seeds

Snack PapayaCashews

LunchBeef BurgerSteamed Kale and ZucchiniOlive Oil

Snack Baked ApplesWalnuts

Dinner

Red SnapperSteamed AsparagusSliced AvocadoFresh Lemon Juice and Olive Oil

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 61 -




BreakfastEgg (poached or scrambled)Turkey or Beef BaconOatmeal (cooked with water, add cinnamon)

SnackCashewsPearCelery Sticks

Lunch

Buffalo (ground and made into chili)Kidney Beans (for chili)Lettuce and Tomato SaladOlive Oil

Snack Walnut or Pecan ButterCelery and Carrot Sticks

Dinner

Lean Steak (grilled)Spinach (sauteed)Spaghetti Squash (baked)Wild Rice

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 62 -




BreakfastLeftover Grilled SteakLeftover Spinach and Spaghetti SquashRed Apple

SnackPecansStrawberriesSliced Cucumbers

Lunch

Flounder (broiled)QuinoaCelery, Tomato and Pepper Salad w/Olive OilButter

Snack AlmondsBanana

Dinner

Cornish Hen (baked)Sweet Potato (baked)ButterGreen Salad w/Apple Cider Vinegar and Olive Oil

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 63 -




BreakfastTurkey SausageGrilled Tomatoes, Peppers and OnionsPotatoes

Snack AlmondsSliced Mixed Peppers

LunchCobb Salad with Turkey, Ham, Bacon, EggsRomaine Lettuce with Carrots and CeleryApple Cider Vinegar and Olive Oil

Snack PlumPeanuts

Dinner

Beef Chili with Onions and TomatoesRed BeansBrown RiceMixed Green SaladApple Cider Vinegar and Olive Oil

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 64 -




BreakfastWhite Tuna Salad wtih Olive Oil and Honey MustardChopped Apples, Cranberries, CeleryCelery Sticks

Snack ApplePecans

LunchLamb BurgerSteamed Swiss Chard with Butter and GarlicOnions Sauteed in Coconut Oil

Snack Carrot SticksPeanut Butter

Dinner

Mahi MahiSpinach SaladFresh Lemon Juice and Olive OilButtered Corn and Carrots

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 65 -




BreakfastPoached EggsFeta Cheese and Spinach Sauteed in Coconut Oil

Snack Carrot and Celery SticksPumpkin Seeds

Lunch

Mackerel Seasoned wtih Butter, Fresh Lemon Juice, ParsleySea Salt and PepperArugula Salad with Apple Cider Vinegar and Olive OilSauteed Leeks

Snack KiwiMacadamia Nuts

Dinner

Baked Cornish HenLentilsBasmati RiceCucumber Slices

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 66 -




BreakfastTurkey BaconScrambled EggsWatermelon

Snack Apple SaucePeanut Butter or Almond Butter

Lunch

Chicken LegsGrilled Eggplant and GarlicRomaine Salad with Chopped Cucumbers and TomatoesFresh Lemon Juice and Olive Oil

SnackGreen AppleSoft-Boiled EggsSliced Tomatoes

Dinner

Shrimp Stir-FryBrown RiceEggsBok Choy, Bambook Shoots, Eggplant, Peppers, and Zucchini

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 67 -




BreakfastPeanut Butter or Almond ButterOatmeal (cooked in water, add cinnamon)Blueberries or Raisins

Snack PeachCashews

Lunch

Sardines or SalmonAvocadoSliced TomatoOlive Oil

SnackSliced TurkeyCarrotsStrawberries

Dinner

Lamb Chop (grilled)Zucchini (green and yellow, grilled)Yam (baked)Butter

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 68 -




BreakfastSmoked Wild SalmonTomato SlicesAvocado and Olive Oil

Snack Pecan ButterApple

Lunch

Turkey Breast (sliced)Lettuce and TomatoSproute Grain, Rice or Spelt BreadOrange or Grapefruit

Snack Greek YogurtBlueberries

Dinner

Buffalo Meatloaf (use ground buffalo instead of beef in recipe)Sauteed SpinachGreen SaladApple Cider Vinegar and Olive Oil

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 69 -




Breakfast

EggsSprouted Grain, Rice or Spelt Bread (egg sandwich or French toast)Orange or Grapefruit

Snack Almonds and Pumpkin SeedsDried Cranberries (no sugar added)

Lunch

Chicken Breast (grilled or baked)Baked Sweet PotatoBroccoli (steamed)Butter (for potato and broccoli)

Snack Cottage CheeseApple Sauce

DinnerGrilled Red SnapperGreen Beans Sauteed with AlmondsWild Rice

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 70 -




BreakfastQuinoa Hot Cereal (made with water)Crushed Walnuts and PecansRaisins or Berries

Snack Soft Boiled EggsCarrot Sticks

Lunch

Turkey ChiliKidney Beans (for chili)Sprouted Grain or Spelt TortillaSliced tomato

SnackPeanut ButterRaisinsSprouted Grain, Rice or Spelt Bread

Dinner


Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 71 -




BreakfastGreek YogurtAlmondsBanana

Snack Turkey Breast SlicesSliced Tomato

Lunch

Tuna Salad (light or dark tuna)Chopped Carrots, Celery, and Onions (for tuna)Olive OilRice Crackers

Snack Cottage CheeseMango

Dinner

Lamb BurgerPortabella Mushroom CapsLettuce and TomatoCherries

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


- 72 -




BreakfastBeef or Turkey BaconSprouted Grain, Rice or Spelt BreadSliced Tomato

Snack Cashew ButterBanana

LunchWild Smoked SalmonAvocadoSliced Tomato and Cucumbers

SnackGreek YogurtSunflower SeedsBlueberries

Dinner

Buffalo or Beef ChiliKidney Beans (for chili)Sprouted Grain or Spelt TorillaSliced Tomato

Notes:____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


beyond diet meal plans (1)

Documents

protein type meal plans

carb type meal plans

mixed type meal plans

correct meal plans

delicious meal plans

personal meal

meal plansthe

meal plan specific