by ayoub oubark
Breakfast (7-8am)
Protein Choices:
Choose One
1 organic egg + 3 whites
2-3 whole organic eggs
3 slices nitrate/nitrite free turkey, beef or pork bacon
2 nitrate/nitrite free turkey or chicken breakfast sausages
(description of Recommended Brands below )
2-3 oz leftover meat (beef, poultry, pork, fish) from the night
before
3 Tbsps Hummus (V – a vegetarian option)
½ cup cottage cheese (V) *
2 Tbsp Natural Raw Nut butter (V) ex. Almond butter or
peanut butter
Vegetable Choices: Choose One
1 cup cooked broccoli
1 cup cooked cauliflower
1 cup sautéed spinach
1 cup steamed asparagus
Fruit Choices:
Examples:
Choose One
1 green apple
1 pear
½ medium banana
½ cup strawberries or blueberries (or combination of both)
1 egg + 3 whites
1 cup steamed cauliflower
1 green apple
3 slices turkey bacon
1 cup spinach
½ medium banana
3 Tbsp Hummus
1 cup steamed cauliflower
½ cup strawberries
2 oz leftover salmon
1 cup cooked broccoli
1 pear
___________________________________________________________________________________
Snack #1 (10-11am) and Snack #2 (3-4pm)
Protein Choices:
Choose One
2 TBSP Natural, Raw Almond Butter (V)
1 oz Raw Almonds (V)
1 oz Raw Walnuts (V)
1 oz Raw Pumpkin Seeds (V)
1 oz Raw Sunflower Seeds (V)
2 hard boiled eggs
2 oz sliced turkey breast or chicken breast
Vegetable Choices: Choose One
Celery Sticks
6-7 Baby Carrots
½ sliced red, yellow, or green pepper
1 cup broccoli or cauliflower
Fruit Choices:
Examples:
Choose One
1 green apple
1 cup strawberries
1 cup blueberries
2 Tbsp Almond Butter
Celery Sticks and 1 small green apple
2 hard boiled eggs
½ yellow pepper
1 cup blueberries
1 ounce raw walnuts
6 baby carrots
1 cup strawberries
___________________________________________________________________________________
Lunch (1-2pm) and Dinner (6-7pm)
Protein Choices:
Choose One
3-5 ounces chicken (dark or white meat) (**See recipe on
page 13)
3-5 ounces turkey (dark or white meat)
3-5 ounces fish (tuna only 1 time per week)
2-4 ounces beef (lean varieties)
1 cup cooked beans (any variety) or lentils (V)
½ cup cottage cheese (V) *
Over a salad that is made up of any of the following:
All lettuce except for Iceberg (It has no nutritional value)
Celery, Peppers, Cucumbers, Tomatoes
Vegetable Choices: Choose One
1 cup cooked broccoli
1 cup cooked cauliflower (**See recipe on page 14)
1 cup sautéed spinach
1 cup steamed asparagus
Dressing:
Examples:
Raw Apple Cider Vinegar
2 tsps Extra Virgin Olive Oil
Spices (salt, pepper, Italian Seasonings, to taste)
4 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
Apple Cider Vinegar and 2 tsps olive oil as dressing
½ cup chickpeas + ½ cup kidney beans
Over a large salad made up of Romaine lettuce, tomatoes,
cucumbers and celery
1 cup cooked broccoli added to the salad or on the side
Apple Cider Vinegar and 2 tsps olive oil as dressing
4 oz salmon
Over sautéed spinach
Salad on the side with apple cider vinegar and 2 tsps extra virgin
olive oil
Notes:
Turkey, Beef, Pork Bacon - Look for a brand that has 5-7 g of protein per slice
and contains NO nitrites and nitrates. Also look for “no hormones or antibiotics”
used on the animal.
Turkey or Chicken Breakfast Sausage – Look for a brand that has 5-7 g of
protein per link and contains NO nitrites and nitrates. Also look for “no hormones
or antibiotics” used on the animal.
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!
All almonds, walnuts, pumpkin seeds, sunflower seeds and almond butter must
be raw. They cannot be roasted. Roasting nuts takes a good food and turns it
into a bad food!
Olive Oil must be Extra Virgin and preferably organic.
*If you have chosen to take the 1 week “no wheat, no dairy” challenge, cottage
cheese should be eliminated from your protein choices.
___________________________________________________________________________________
Typical Day Meals and Times:
7am – Breakfast
10am – Snack #1
1pm – Lunch
3pm – Snack #2
6pm – Dinner
If your schedule does not permit for eating at these times, you can structure your day
however it works best for you. Just be sure to fit in a minimum of 4 of your meals and
space each meal no more than 4 hours apart, 3 hours being the ideal.
Water Intake – ½ of your bodyweight in ounces of water.
Example: If you weigh 150lbs, you would have to drink 75 ounces of
water.
________________________________________________________________________________
Do not deprive us of the beautiful comments.
Breakfast (7-8am)
Protein Choices:
Choose One
1 organic egg + 3 whites
2-3 whole organic eggs
3 slices nitrate/nitrite free turkey, beef or pork bacon
2 nitrate/nitrite free turkey or chicken breakfast sausages
(description of Recommended Brands below )
2-3 oz leftover meat (beef, poultry, pork, fish) from the night
before
3 Tbsps Hummus (V – a vegetarian option)
½ cup cottage cheese (V) *
2 Tbsp Natural Raw Nut butter (V) ex. Almond butter or
peanut butter
Vegetable Choices: Choose One
1 cup cooked broccoli
1 cup cooked cauliflower
1 cup sautéed spinach
1 cup steamed asparagus
Fruit Choices:
Examples:
Choose One
1 green apple
1 pear
½ medium banana
½ cup strawberries or blueberries (or combination of both)
1 egg + 3 whites
1 cup steamed cauliflower
1 green apple
3 slices turkey bacon
1 cup spinach
½ medium banana
3 Tbsp Hummus
1 cup steamed cauliflower
½ cup strawberries
2 oz leftover salmon
1 cup cooked broccoli
1 pear
___________________________________________________________________________________
Snack #1 (10-11am) and Snack #2 (3-4pm)
Protein Choices:
Choose One
2 TBSP Natural, Raw Almond Butter (V)
1 oz Raw Almonds (V)
1 oz Raw Walnuts (V)
1 oz Raw Pumpkin Seeds (V)
1 oz Raw Sunflower Seeds (V)
2 hard boiled eggs
2 oz sliced turkey breast or chicken breast
Vegetable Choices: Choose One
Celery Sticks
6-7 Baby Carrots
½ sliced red, yellow, or green pepper
1 cup broccoli or cauliflower
Fruit Choices:
Examples:
Choose One
1 green apple
1 cup strawberries
1 cup blueberries
2 Tbsp Almond Butter
Celery Sticks and 1 small green apple
2 hard boiled eggs
½ yellow pepper
1 cup blueberries
1 ounce raw walnuts
6 baby carrots
1 cup strawberries
___________________________________________________________________________________
Lunch (1-2pm) and Dinner (6-7pm)
Protein Choices:
Choose One
3-5 ounces chicken (dark or white meat) (**See recipe on
page 13)
3-5 ounces turkey (dark or white meat)
3-5 ounces fish (tuna only 1 time per week)
2-4 ounces beef (lean varieties)
1 cup cooked beans (any variety) or lentils (V)
½ cup cottage cheese (V) *
Over a salad that is made up of any of the following:
All lettuce except for Iceberg (It has no nutritional value)
Celery, Peppers, Cucumbers, Tomatoes
Vegetable Choices: Choose One
1 cup cooked broccoli
1 cup cooked cauliflower (**See recipe on page 14)
1 cup sautéed spinach
1 cup steamed asparagus
Dressing:
Examples:
Raw Apple Cider Vinegar
2 tsps Extra Virgin Olive Oil
Spices (salt, pepper, Italian Seasonings, to taste)
4 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
Apple Cider Vinegar and 2 tsps olive oil as dressing
½ cup chickpeas + ½ cup kidney beans
Over a large salad made up of Romaine lettuce, tomatoes,
cucumbers and celery
1 cup cooked broccoli added to the salad or on the side
Apple Cider Vinegar and 2 tsps olive oil as dressing
4 oz salmon
Over sautéed spinach
Salad on the side with apple cider vinegar and 2 tsps extra virgin
olive oil
Notes:
Turkey, Beef, Pork Bacon - Look for a brand that has 5-7 g of protein per slice
and contains NO nitrites and nitrates. Also look for “no hormones or antibiotics”
used on the animal.
Turkey or Chicken Breakfast Sausage – Look for a brand that has 5-7 g of
protein per link and contains NO nitrites and nitrates. Also look for “no hormones
or antibiotics” used on the animal.
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!
All almonds, walnuts, pumpkin seeds, sunflower seeds and almond butter must
be raw. They cannot be roasted. Roasting nuts takes a good food and turns it
into a bad food!
Olive Oil must be Extra Virgin and preferably organic.
*If you have chosen to take the 1 week “no wheat, no dairy” challenge, cottage
cheese should be eliminated from your protein choices.
___________________________________________________________________________________
Typical Day Meals and Times:
7am – Breakfast
10am – Snack #1
1pm – Lunch
3pm – Snack #2
6pm – Dinner
If your schedule does not permit for eating at these times, you can structure your day
however it works best for you. Just be sure to fit in a minimum of 4 of your meals and
space each meal no more than 4 hours apart, 3 hours being the ideal.
Water Intake – ½ of your bodyweight in ounces of water.
Example: If you weigh 150lbs, you would have to drink 75 ounces of
water.
________________________________________________________________________________
Do not deprive us of the beautiful comments.
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