Please eat all 5 meals. In the beginning it may be difficult. As you continue your appetite will grow. Do not force feed.
If you are full eliminate the carb from meal 1 or 3. * If you are not trying to loose weight stay with week 1 and 2
Weeks 1 and 2
Meal Plan
Meal 1
3 Eggs Prepared any way (Cheese and any veggies are permitted )
(Pick 1)1 cup of cokked oatmeal (instant and low sugar flavors permitted) OR grits OR 1 slice of
wheat toast, or one whole wheat pita pocket
Two Slices of Turkey Bacon / Sausage permitted
Meal 2
Any protein shake you prefer that has less than 6 g of carbohydrates
1 tbsp. of all-‐natural peanut butter/almond butter or 1 handful of peanuts/almonds (If
allergic replace with sunflower butter or omit)
Meal 3
6oz of lean protein chicken, fish,turkey pork (see List of Approved Foods and Drinks)
(PICK 1)1/2 of a sweet potato or 1 cup of brown rice ( OR ANY OTHER COMPLEX CARB FROM
LIST) Salad or any green vegetable (see List of Approved Foods and Drinks)
Meal 4
Any protein shake you prefer that has less than 6 g of carbohydrates
1 tbsp. of all-‐natural peanut butter/almond butter or 1 handful of peanuts/almonds (If
allergic replace with sunflower butter or omit)
Meal 5 ( No carbs during this meal)
6oz of lean protein chicken, fish, turkey pork, beef (see List of Approved Foods and Drinks)
Salad or any green vegetable (see List of Approved Foods )
TIP: Meat portion = to size of fist
Meal6 (if still hungry)
•
3 Hard boiled eggs or protein shake, or small salad
Important Cheat Meal
After following this meal plan every day for 14 days each and every Saturday ( *Second Saturday if you started
on Monday ) thereafter, you can indulge in anything you want on your LAST meal of the day. It’s called a
cheat meal, not cheat day!!! It’s important that you have your cheat meal late in the day. This will
prevent you from continuing to cheat or eat foods not approved on this meal plan throughout the
day. For your cheat meal, eat your favorite foods, have a glass (or 2) of your favorite wine, or even
cake. In other words enjoy your favorites and DON’T feel guilty. You deserve it! But remember, Sunday
morning resume your meal plan
Week 3
This week you will remove one complex carb from either meal 1 or
meal 3! Pick one meal not both!
Meal 1
3 eggs prepared any way you choose (cheese and veggies are permitted)
(PICK 1)1 cup cooked of oatmeal OR grits, OR 1 slice of wheat toast,
Meal 2
Any protein shake you prefer that has less than 6 g of carbohydrates
1 tbsp. of all-‐natural peanut butter/almond butter or 1 handful of peanuts/almonds (If
allergic replace with sunflower butter or omit)
Meal 3
6oz of lean protein (see List of Approved Foods and Drinks)
(PICK 1)1/2 of a sweet potato or 1 cup of cooked brown rice ( OR ANY OTHER COMPLEX CARB FROM LIST)
Salad or any green vegetable (see List of Approved Foods and Drinks)
Meal 4
Any protein shake you prefer that has less than 6 g of carbohydrates and sugar
1 tbsp. of all-‐natural peanut butter/almond butter or 1 handful of peanuts/almonds (If
allergic replace with sunflower butter or omit)
Meal 5 ( No carbs during this meal)
6oz of lean protein (see List of Approved Foods and Drinks) TIP: Meat portion = to size of fist
Salad or any green vegetable (see List of Approved Foods and Drinks)
Meal6 (if still hungry)
3 Hard boiled eggs or protein drink or salad
Weeks 4-6
THE MOST IMPORTANT MEAL PLAN OF THE ENTIRE PROGRAM
*Alternate between the two plans each day
Meal Plan
4 Eggs ( Prepared any way)
Turkey, beef, pork, sausage allowed; one serving
Meal 2
Any protein shake you prefer that has less than 6 g of carbohydrates and sugar
Meal 3
6oz of lean protein (see List of Approved Foods and Drinks) TIP: Meat portion = to size of fist
Salad or any green vegetable (see List of Approved Foods and Drinks)
Meal 4
6oz of lean protein (see List of Approved Foods and Drinks) TIP: Meat portion = to size of fist
Salad or any green vegetable (see List of Approved Foods and Drinks)
Meal 5
Any protein shake you prefer that has less than 6 g of carbohydrates and sugar
Meal Plan 2
Meal 1
2 whole eggs w/ 2 Egg Whites
Meal 2
Any protein shake you prefer that has less than 6 g of carbohydrates and sugar
1 tbsp. of all-‐natural peanut butter/almond butter or 1 handful of peanuts/almonds
(read nutrition label; ingredients should not include sugar)
Meal 3
6oz of lean protein (see List of Approved Foods and Drinks) TIP: Meat portion = to size
of fist
Salad or any green vegetable (see List of Approved Foods and Drinks))
Meal 4
6oz of lean protein (see List of Approved Foods and Drinks) TIP: Meat portion = to size
of fist
Salad or any green vegetable (see List of Approved Foods and Drinks)
Meal 5
Any protein shake you prefer that has less than 6 g of carbohydrates and sugar
Frequently Asked Questions
Question: I'm so full...Is this too much food?
Answer: Do not force feed. You can cut your carbs in half. As you continue your appetite will grow. Also,
since you are so "full" you shouldn't have room to cheat.
Question: What can I replace eggs with?
Answer: Any lean protein (chicken, fish, turkey, chicken Italian sausage, turkey sausage. The eggs are
used for protein. The more protein your body has the more muscle mass it will retain. The more muscle
mass the body has more the more fat it burns even when you're not working out.
Question: I don’t like the shake or can I have a different shake?
Answer: You can have any shake you want as long as the carbohydrates and sugar are under 6 grams.
Can replace shake with 6oz learn protein from approved foods.
Question: Can I have avocados and tomatoes?
Answer: Yes up to 1 cup allowed with breakfast lunch or in salad.
Question: I don't see fruit on the food plan. Is fruit or fresh juice allowed? Infused water is ok
Answer: At this stage of your food plan fruit is not allowed. Excess sugar and carbohydrates will be
stored as fat if not burned. We will eventually re-introduce some of those items.
Question: Can I have milk?
Answer: No. You can substitute milk with unsweetened version of almond or cashew milk.
Question: With meal five, I don't see any carbs?
Answer: Correct! For meal five, I only want you to have a lean protein and a green vegetable or green
salad.
Question: Am I allowed to have veggies inside my eggs?
Answer: Yes
Question: Is Squash allowed?
Answer: Yes
Question: Are pickles allowed?
Answer: Yes
Question: What salad dressings are allowed?
Answer: Any dressing with less than 4g of carbohydrates and sugars is allowed.
Frequently Asked Questions
Question: Does it matter what time I start or stop eating?
Answer: No. There are no set times just follow the meal plan in the order that it is
listed on your food plan.
Question: What is one of the biggest common mistakes made on the food plan?
Answer: One of the biggest mistakes is NOT food prepping. If you do not prep your
meals in advance, you are going out into the world and trying to make a healthy
decision on where to stop for food while you're hungry.
Question: Is butter and cheese allowed?
Answer: Yes, in very small amounts.
Question: Is it ok for me to skip my cheat meal?
Answer: No. Do not skip your cheat meal. If you have been following the food
plan to the tee, you need to have a cheat meal. It will increase your metabolism
and help you throughout the transformation process. Your cheat meal needs to be
the last meal of the day on Saturday night. Once the sun goes down you can have
whatever you want.
Question: Why do I gain weight or feel bloated after the cheat meal?
Answer: This feeling is common. What you are feeling is water weight. You probably
had a lot of carbohydrates, so your body is holding on to the water. You will go back
to feeling normal within a day or two. A trick to enjoying your cheat meal is to have
your dessert first, that way you will still have room for what you really want!
Question: How much water should I drink?
Answer: You should try to get up to 1 gallon per day.
Question: Can I drink Wine during the week?
Answer: No. Wine is filled with carbs and sugar. Anything that your body does not burn will be stored as
fat!
What about other alcohol?
Answer: On rare occasions during the week you can have alcohol such as rum, whisky, vodka, mixed
with either diet soda, Crystal Light or straight. Key Word is RARE. During Cheat meal knock yourself out!
Question: Can I have creamer in my coffee?
Answer: Sugar free non-dairy creamer, almond or cashew milk, and or vanilla protein can be added