Breakfast: ½ cereal or oats, banana, mixed berries, boiled egg
Lunch: brown rice, chicken or turkey breast, soup / bone broth
Dinner: sweet potatoes, chicken enchiladas, side salad w/ vinaigrette

Breakfast: whole grain cereal/ almond or oat milk, egg muffin, avocado wheat toast, berries
Lunch: mixed greens, tomatoes, cucumber, onion, boiled egg w/ light ranch, wheat wrap with turkey.
Dinner: grilled chicken, turkey breast or skirt steak, red potatoes, salad, asparagus, cauliflower

Breakfast: egg white, turkey bacon / sausage, banana, berries or smoothie
Lunch: chicken salad, lettuce wrap, bone broth
Dinner: spinach, quinoa, medium roasted potatoes, roasted veggies, stir fry

Breakfast: 1 cup greek yogurt, ½ granola, mixed berries, boiled egg
Lunch: grilled fish (trout, halibut, salmon, swordfish, anchovy), jasmine rice, sweet potatoes, green bean pilaf
Dinner: corn, cabbage, zucchini, carrots, okra

Breakfast: ½ cup of berries , 2 strips turkey bacon / sausage, 1 egg, ½ cup of oats
Lunch: veggie noodles, grilled shrimp, mixed greens, brussel sprouts
Dinner: grilled fish (trout, halibut, salmon, swordfish, anchovy), broccoli, sweet potatoes

Your Choice...Be Responsible!

Cheat Day. Portion Control!

•Feel free to mix & match
•Drink at least 8oz of water with occasional lemon or sea salt during each meal
•¼ protein, ½ fruit / vegs, ¼ carbs equates a balanced plate
•Limit fried foods
•Limit alcohol intake
•Don’t overeat. Stop when satisfied.
•Eat lots of small snacks during the day (granola, fruit, nuts, kale chips, skinny popcorn, hummus, cucumber chips, yogurt) *see snack list for more options.
•POSITIVE THINKING, EXERCISE, REST

Brown Rice

Zoodles

Salad

Cauliflower Rice

Whole Wheat Pasta

Whole Wheat Pita

Quinoa

Spaghetti Sauce

Whole Wheat Tortilla

Ezekiel Bread

Griled Chicken

Ground Bison

Steak Strips

Tofu

Garbanzo Beans

Grilled Salmon or Tilapia

Turkey Mini Burger

Grilled Shrimp

Tuna

Steamed Broccoli
Squash
Grilled Asparagus
Grilled Bell Peppers
Sauteed Mushrooms
Brussel Sproouts
Fresh or Cooked
Spinach and Kale
Sweet Potato
Sauteed Eggplant

Coconut Curry
Lemon Tahini
Tzotziki
Creamy Avocado
Ranch
Potato Teriyaki
Tomato Based Paste
Sauce
Creamy Peanut