SAMPLE MEAL PLAN

Sample

Meal Plan

It feels good to eat well (and healthy)

What you find at the end of your fork is the most

powerful tool in transforming your health!

Breakfast

1 egg (cook your egg in coconut oil or avocado oil)

1/2 avocado or bacon

1 cup blueberries or strawberries

24 ounces of plain water, add fresh organic lemon for flavor

*black unsweetened coffee or organic green tea

(if need be, use stevia to sweeten)

*A Smoothie is a great alternative here.

See "Smoothie Recipes"

**Note: If you are following the detox or weight management IF/Keto plan, you are allowed back coffee or tea only for breakfast. Be sure to drink at least 16 oz of warm water and lemon before eating or drinking caffeine.

Eating carbohydrates in the morning will make you hungrier through the day. Protein and healthy fats keep you fuller longer. Save your carbs for dinner.

Lunch

6 oz. protein (if incorporating nuts ie; almonds,

this must be added to the 6 ounce portion

(If following the 500 calorie protocol reduce to 3 ounces)

1/2 Avocado

1 cup of spinach, kale and spring mix

24 ounces of plain water, add lemon if preferred

* If salad is your choice, use Olive Oil, Unrefined

Coconut Oil or Avocado oil with Organic Apple Cider

Vinegar

**Smoothies are a great alternative here.

see "Smoothie Recipes"

Including healthy fats into your diet assists in weight loss. Include more veggies if not following a strict Keto Plan

Dinner

6 ounces of Lean Beef or Chicken or Salmon/Shrimp

(3 ounces if following 500 calorie protocol)

green veggie; in addition, may include beets, celery, cauliflower rice, peppers & onions

24 ounces of plain water

*If you are not following a detox or on the weight management protocol, feel free to add 1/2 of a sweet potato here for a keto carb up day only if needed.

Snack

unlimited lettuce, celery, 1 serving of blackberries or avocado pudding (Pinterest) if not following a classic Keto plan

keep in mind fruit still contains sugar, over consumption of fruit can spike your blood sugar.

IMPORTANT: Be sure to drink half your body weight in ounces of plain water. Add an additional 8 ounces for each 8 ounces of coffee/tea consumed. Caffeine dehydrates the body.

Sample

Meal Plan

It feels good to eat well (and healthy)

What you find at the end of your fork is the most

​

powerful tool in transforming your health!

Breakfast

1 egg (cook your egg in coconut oil or avocado oil)

1/2 avocado or bacon

1 cup blueberries or strawberries

24 ounces of plain water, add fresh organic lemon for flavor

*black unsweetened coffee or organic green tea

(if need be, use stevia to sweeten)

*A Smoothie is a great alternative here.

See "Smoothie Recipes"

​

**Note: If you are following the detox or weight management IF/Keto plan, you are allowed back coffee or tea only for breakfast. Be sure to drink at least 16 oz of warm water and lemon before eating or drinking caffeine.

​

Eating carbohydrates in the morning will make you hungrier through the day. Protein and healthy fats keep you fuller longer. Save your carbs for dinner.

​

Lunch

6 oz. protein (if incorporating nuts ie; almonds,

this must be added to the 6 ounce portion

(If following the 500 calorie protocol reduce to 3 ounces)

1/2 Avocado

1 cup of spinach, kale and spring mix

24 ounces of plain water, add lemon if preferred

​

* If salad is your choice, use Olive Oil, Unrefined

Coconut Oil or Avocado oil with Organic Apple Cider

Vinegar

**Smoothies are a great alternative here.

see "Smoothie Recipes"

​

Including healthy fats into your diet assists in weight loss. Include more veggies if not following a strict Keto Plan

Dinner

6 ounces of Lean Beef or Chicken or Salmon/Shrimp

(3 ounces if following 500 calorie protocol)

green veggie; in addition, may include beets, celery, cauliflower rice, peppers & onions

24 ounces of plain water

​

*If you are not following a detox or on the weight management protocol, feel free to add 1/2 of a sweet potato here for a keto carb up day only if needed.

​

​

Snack

unlimited lettuce, celery, 1 serving of blackberries or avocado pudding (Pinterest) if not following a classic Keto plan

keep in mind fruit still contains sugar, over consumption of fruit can spike your blood sugar.