Breakfast - Eggs, 2 fat choices
Lunch - Protein, 2 fat choices & cruciferous
vegetables
Dinner - Like meal two or the same as meal one
Fat Choices – These are in order of importance:
Avocado
Olives
Nuts
Healthy Oils (Extra Virgin Olive, Coconut, Avocado, Ghee, Lard)
Cheese – Make sure it is just cheese and does not contain
ingredients like maltodextrin, etc.
 Butter
 Humous
 Falafel
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Protein Choice – These are in order of importance:
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Eggs (48% of an egg can translate into human tissue)
Non-lean meats (Beef, Lamb, Pork, etc.)
Poultry (Chicken thighs with skin)
Fish
-Carbohydrate choices – Generally if your goal is fat loss, it is -imperative
to minimize all
-Carbohydrate intake for the 12 weeks. The plan is to get our energy
from mainly fats and Protein. But there are certain carbohydrate sources
that we might incorporate.
 Cruciferous vegetables (non-starchy)
 Cruciferous vegetables (Starchy)
 Sweet potato
 Wild or black rice
 Jumbo/steel-cut oats
 Potato
Broccoli Rice
Ingredients
1 small broccoli head (about 8 ounces) For cilantro-lime
Broccoli Rice:
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Extra-virgin olive oil, for brushing
2 scallions, diced.
1 garlic clove, minced.
2 tablespoons chopped cilantro stems, plus 1/2 cup leaves
reserved.
1/4 teaspoon sea salt, more to taste
freshly ground black pepper
1/4 teaspoon cumin, more to taste
1 lime, zest and juice
1 cup cooked brown rice, optional.
-Instructions
1. Remove any tough, woody parts from the broccoli stalk. If the outer
skin of the stalk is very tough, you can peel it with a vegetable peeler.
Chop the remaining stalk and the florets into 1-inch pieces.
2. Place into a food processor and pulse until the broccoli is broken up
into tiny rice-sized pieces. This should yield about 2 cups of “riced”
broccoli. Stop there and use your broccoli rice in any recipe that calls
for broccoli rice or cauliflower rice.
3. To make Cilantro-Lime Broccoli Rice, heat a nonstick skillet over
medium-low heat and brush with olive oil. Add the rice broccoli, the
scallions, garlic, cilantro stems, salt, and a few grinds of pepper. Cook
and stir for 1 minute, until lightly warmed but still bright green. Remove
the pan from the heat and stir in the cumin, lime zest, and a squeeze of
lime juice. Stir in the brown rice, if using. Season to taste and serve.