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.

Brown Rice



Cauliflower Rice

Whole Wheat Pasta

Whole Wheat Pita


Spaghetti Sauce

Whole Wheat Tortilla

Ezekiel Bread

Griled Chicken

Ground Bison

Steak Strips


Garbanzo Beans

Grilled Salmon or Tilapia

Turkey Mini Burger

Grilled Shrimp


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

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


1. Hard Boiled Eggs

2. Peanut Butter and Celery

3. Nuts

4. Carrot Sticks and Hummus

5. Ham and Cream Cheese Rollups

6 Pork Rinds

7. Cottage Cheese and Raspberries

8. String Cheese

9. Sunflower Seeds

10. Pepperoni Slices and Cheese Cubes

11. Stuffed Mushrooms

12. Turkey and Swiss Cheese Rollups

13. Baked Parmesan Crisps

14. Bacon Slices

15. Beef or Turkey Jerky

14. Bacon slices

15. Beef or Turkey Jerky

16. Bacon and Cream Cheese Bites

17. Pickles and Cheddar Cheese Bites

18. Meatballs

19. Bacon Lettuce and Tomato Wraps

20. Tuna and Lettuce Wraps

21. Asparagus and Bacon Bundles

22. Plain, Full Fat Yogurt

23. Cucumbers and Ranch Dip

24. Berries

25. Lunch Meats

26. Sugar -Free Chocolate

27. Tuna on Tomato Slices

28. Shredded Cheddar Backed Crisps

29. Pepperoni Sticks

30. Zucchini Pizza Bites

31. Cauliflower and Ranch Dip

32. Broccoli and Cheese Dip

33. Avocado Slices

34. Edamame (Roasted)

35. Tuna on Cucumber Sides

36. Veggies and Guacamole

37. Jalapeno and Cream Cheese Poppers

38. Little Smokies

39. Bacon and Cheddar Zucchini Bites

40. Zucchini Chips

41. Cucumber Sandwhiches

42. Bacon-Wrapped Chicken Bites

43. Pizza-Stuffed Green Peppers

44. Philly Cheesesteak-Stuffed Peppers

45. Celery and Cottage Cheese

46. Celery and Cream Cheese

47. Bacon-Wrapped Artichoke Hearts

48. Cauliflower Crisps

49. Deviled Eggs

50. Egg Salad Wrapped in Lettuce