MEAL PLAN SUGGESTIONS (Partial Sample)

Breakfast
½ cup cottage cheese ½ cup chopped almonds, ½ cup blueberries
8 oz plain yogurt ¼ almonds ¼ raspberries
½ slice ezikiel bread aside with two eggs (poached)
1-protein shake (2-scoops) along with berries of choice (designs only)
1-protein bar (Designs for health )

Lunch
3-oz beef burger served with lettuce and tomato and olive oil.
(No Ketchup)
2-oz grilled Salmon(wild if available)  or broiled along side vegetables and fresh mesclun salad (olive oil dressing)

2-oz roasted turkey breast, steamed broccoli w/olive oil and ¼ brown rice.

2-oz sardines, 1-large green salad, 1-slice ezekial bread.
3-oz broiled Flounder w/olive oil and lemon, stir fried vegetable or sautéed spinach,broccoli rabe.
Chef  salad with natural cold cuts (brand name Apple-Gate)\
Turkey breast sandwich on One slice of Millet bread lettuce, tomato.
Chicken breast over salad with ½ yam

2-scoop protein shake with berries (designs for health) click here to order show bottle

Dinner ( FISH SHOULD BE CONSUMED 3-4 TIMES A WEEK DEEP SEA OR WILD)
Baked salmon with vegetables and salad
Roasted Turkey with vegetables and ½ yam

Beverages
Herbal teas, seltzer water with lemon, green tea, chamomile tea
Cherry juice (prostate health)
An occasional red wine is ok.

Snacks
Handful of almonds,hazelnuts,pumpkin seeds, almond butter on half apple
Bars (designs) and Protein shakes (designs)

AVOID
Coffee, all sugar free items, Sugar, candy cake, honey, processed foods
All hydrogenated oils, no MSG, No Coloring,

Oils
Fine olive oil, Grape seed oil, butter,

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