Meal Suggestions
Dietary Considerations
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Each meal consists of a serving of:
 Protein
 Fats
 Carbohydrate
 Unlimited non- starchy
vegetables
 Unlimited salad
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Adrenal
Support
Essential Fat
o Flax seed/oil
o Oily fish
o Nuts and seeds
(may be soaked for
easier digestion)
o Mustard oil
Balance Blood Sugar Levels
o Quality protein
breakfast
o Protein based meals
and snacks
o Avoid refined carbs
especially sugar
o Avoid fruit juice and
sweet vegetable
juices
o Avoid caffeine
o Avoid alcohol
Eliminate food intolerances /
sensitivities
Serving Sizes
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Protein the size of the palm of your
hand
Fats the size of a golf ball
Carbohydrates:
o Breakfast = 1 golf ball portion
o Lunch = 2 golf ball portions
o Dinner = 3 golf ball portions
Non starchy vegetables
Unlimited salad
Carbohydrates
Protein
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Meat
Fish
Protein powders (aim for
24-35 grams per serving)
o Collagen
o Pea
o Rice
o Whey
o
Fats
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Nuts
Nut butter
Nut oils
o Coconut oil
o MCT oil
Seeds
Seed butter
Seed oils
o Flax seed oil
o Sunflower seed oil
Avocado
Avocado oil
Olives
Olive oil
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Starchy veg
o Potatoes
o Sweet potatoes
o Butternut squash
o Parnips
o Beetroot
o Turnips
Peas
Fruit
o Green Bananas or
Green Banana
Starch Powder
Pulses
o Adzuki beans
o Black beans
o Cannellini beans
o Chickpeas
o Kidney beans
o Lentils
o Navy beans
o Pinto beans
Oats
Brown rice
Quinoa
Drinks
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Water
o Filtered
o Mineral
Herbal Teas
o Lemon balm
o Camomile
o Ginger
o Turmeric
Linseed tea
Green or white tea
Fresh vegetable juices
Smoothies
Lifestyle Recommendations
Gentle Exercise
Sleep
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Essential for our health
Improves circulation
Breathing exercises improves:
o lung function (lungs
part of
detoxification)
o Cleanses whole
body
 Consider:
o Walking, jogging,
swimming, cycling,
‘Melt Method’,
zumba, yoga, tai chi,
pilates, stretching
exercises.
Deep breathing exercises performed 1015 minutes daily can have profound
health benefits
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The body repair and detoxifies when we are
sleeping
8 hours of quality sleep required each night
Sleep hygiene
o Avoid caffeine and nicotine
especially late in the day
o Daily exercise promotes good sleep
but exercise before bedtime can
interfere with sleep
o Avoid heavy meals
o Avoid naps
o Maintain regular bedtime and
awakening hours each day
o Keep the bedroom as dark as
possible and temperature
comfortable
o Use relaxation techniques before
bed
o Use ear plugs if noise is a problem
o Associate the bedroom with sleep
o Ensure mobile phones and ipads
remain downstairs
o Turn wifi box off
o Practice a sleep routine if necessary
Relax
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Stress produces lots of toxins so it is
important to try and manage this as much as
possible.
Do not over commit to things and cram too
much into your day.
You may find on some days this is
unavoidable, if so, plan some recovery time
Schedule a relaxing massage
Plan some personal time to do something
you enjoy:
o Listen to music, read a book,
start a new hobby or re-start
an old hobby
Meditate or use mindfulness techniques
Keep a Journal
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Our thoughts and emotions can be toxic to the body.
Journaling helps to release emotions
Note how you are feeling, record your daily successes
and identify challenges and how you met them
Goal setting:
o Write down short and long term goals
o Plan how you are going to achieve them
o Identify any challenges that you foresee
o Plan how you are going to overcome
these challenges
o Keep it positive!