The Plan is working for me like a charm. I've dropped close to 10 lbs and am dropping at close to 1/2 lb per day. Soooo... that's my take.
1
|
1 cup Flax granola with ½ cup
blueberries
Silk Coconut milk
|
Carrot ginger soup – with chia seeds or sunflower seeds
Sautéed or steamed broccoli drizzle with orange oil and lemon juice (orange oil- p. 5)
Mixed
greens with ½ pear and pumpkin seeds
|
Sautéed Kale, 3-4 carrots, onion, zucchini, shiitakes, and
broccoli with spicy coco sauce (p. 10)
Grated Carrot and raw grated beet salad with
pumpkin seeds
|
2
|
Flax with ½ cup blueberries
|
Carrot Soup with chia seeds or sunflower seeds
Mixed greens with ½ diced apple, ¼ avocado
Leftover broccoli
|
Leftover sautéed Kale and veggies with 1 cup brown
or basmati rice with pumpkin seeds
beet/carrot salad with sunflower seeds |
3
|
Flax with choice of ½ cup
blueberries or ½ pear
|
Mixed
greens with ¼ avocado, carrots and
pumpkin seeds
Cream of broccoli soup (p. 15) with chia seeds or sunflower seeds
1 apple |
½ portion chicken (2-3 oz) with Italian herbs and orange zest
on a bed of Mixed greens
Oven
roasted zucchini, broccoli, carrots,
onions, garlic and Italian herb blend- finish with orange oil and fresh black
pepper (orange oil- p. 5)
|
4
|
Flax Granola with ½ cup berries, ½
apple or ½ pear
|
Leftover roasted vegetables (reheat) on a bed of Mixed greens with pumpkin seeds and
goat cheese (hard or soft)
|
Chicken with apple bourbon sauce (p. 4)
Baby Romaine with carrots and ¼ avocado
Steamed
or sautéed broccoli with orange oil and
fresh black pepper (orange oil- p. 5)
|
5
|
Flax with choice of ½ cup berries
or ½ pear
|
Leftover dinner salad with pumpkin seeds
Cream of broccoli soup (p. 15) Or
Carrot ginger soup with chia seeds (p. 14)
|
Chicken with spicy apricot glaze on a bed of Mixed greens (p. 4)
Sautéed zucchini with
onion and basil
finish with lemon and ½ oz
manchego
|
6
|
Flax with choice of ½ cup berries,
½ apple or ½ pear (
Or
Blueberry pear compote (p. 28)
|
Mixed
greens or baby Romaine with avocado, pumpkin seeds
Cream of broccoli soup (p. 15)
|
choose your proteins to test
Grilled wild white
fish, steak, lamb, venison, duck, chickpeas or egg white on a bed of Mixed greens
Grilled or sautéed squash with
sautéed Kale and
manchego (p.22)
|
7
|
Flax Granola with ½ cup berries, ½
apple or ½ pear
|
2 cups leftover Kale and squash salad (reheated) on a bed of Mixed greens with pumpkin seeds
4 Orange Poppyseed Crackers with 4-5 tbsp hummus (p. 25) or raw almond butter if not testing chickpeas |
Chicken with lemon garlic sauce (p. 9) on a bed of Mixed greens
Sautéed vegetables-
broccoli, carrots, zucchini, onions with garlic
|
8
|
1 slice white or wheat bread with
almond butter and ½ piece approved fruit
|
Cream of broccoli soup with chia seeds (p. 15)
Mixed
greens with sunflower seeds
|
Protein that has been tested on a bed of Mixed greens
Leftover sautéed
vegetables from day 7
|
9
|
Blueberry pear compote
Or
Pumpkin Chia Pudding- top with
sunflower seeds
|
Baby Romaine with goat cheese, ¼ avocado and
sunflower seeds
Spicy Vegetarian Soup (p. 24) Or Cream of broccoli (p. 15) Or
steamed broccoli ith evo
|
Any approved protein
Chopped Salad (p. 22)- please omit chickpeas
Sauteed zucchini with garlic,
basil and lemon (can use zucchini pasta recipe, p. 45)
|
10
|
Flax Granola with approved fruit
Or
Blueberry pear compote
|
Leftover chopped salad with pumpkin seeds
Carrot Soup (p. 14) Or Spicy Vegetarian Soup
(p. 24)
|
Test New Protein (Grilled wild white
fish, steak, lamb, venison, duck
scallops, lentils, tempeh or pinto
beans) on a bed of baby Romaine
Lightly sautéed Kale with sunflower seeds,
avocado
|
11
|
Blueberry Pear Compote
Or
Bread with almond butter and ½
piece of fruit
Or
Pumpkin Chia Pudding top with
sunflower seeds
|
Leftover sautéed Kale (heated) with pumpkin seeds
and ½ apple diced
Steamed
broccoli with evo
1 oz Salt Free potato chips or 4
Orange Poppyseed crackers
|
Any approved protein on a bed of baby Romaine
2 cups Vegetable timbale (p. 35)
|
12
|
Blueberry pear compote (p. 28)
Or
¼ cup Flax and ¾ cup
cereal with approved fruit
|
1 cup Leftover veg. timbale (reheated) on a bed
of Mixed greens with pumpkin
seeds
½ apple or pear
|
Approved protein on a bed of Mixed greens
Test new vegetable sautéed, steamed,
or grilled and mixed with other approved vegetables- use herbs of choice
|
13
|
Flax granola with fruit
Or
Cereal with 2 tbsp chia seeds and
sunflower seeds with tested fruit
Or
Blueberry Pear Compote
|
Open-faced vegetable sandwich with
leftover mixed vegetables topped with goat cheese
Mixed
greens with avocado and sunflower seeds
OR
Salad with leftover vegetables and goat cheese and carrots with
hummus (p. 25)
Spicy Vegetarian Soup (p. 24) Or Cream of broccoli soup (p. 15)
|
Approved protein
Approved vegetable of choice-
steamed, sautéed, or grilled - herbs of choice
Chopped salad (p. 25)- please omit chickpeas
|
14
|
Test new breakfast item or test
whole or lactose free milk
|
Leftover chopped salad mixed with 1 cup leftover cooked vegetables (heated up), ½
cup low sodium chickpeas, sunflower seeds
|
Approved protein on a bed of Mixed greens
Roasted
Vegetables that have
been approved
|
15
|
Flax granola and fruit
OR
Cereal/Chia and sunflower seeds
with approved fruit
|
Approved Salad with 15-25 grams of vegetarian protein
1 cup leftover Roasted vegetables
|
Chicken with Indian Spice rub (p. 8)
Warm Kale Salad
(p. 19)
Mixed
greens with grated carrot
|
16
|
Blueberry Pear Compote
Or
Bread with nut butter and ½ piece of
fruit
Or
Cereal/Chia and sunflower seeds
with approved fruit
Or
Approved new breakfast
|
Leftover Kale with 2 oz Indian spice chicken
½ apple
|
Approved protein on a bed of Mixed greens
Steamed or sautéed approved
vegetables
|
17
|
Flax granola
Or
Cereal/Chia and sunflower seeds
with approved fruit
|
Leftover dinner vegetables on a
bed of Mixed greens with
chickpeas, sunflower and pumpkin seeds
Choice of soup
|
Approved protein
1 cup Vegetable Timbale (p. 35)
Mixed
greens
|
18
|
Cereal/chia with fruit
Or
Approved Breakfast
|
Leftover mixed green salad with 1 cup vegetable timbale (reheated) and pumpkin
seeds
½ apple or pear
|
Test restaurant
|
2 comments:
p.s. what do the page numbers for recipes refer to? is there a booklet of recipes? because all I have is the book she wrote (The Plan) and the recipes are all in the back - - ? ? ?
So terribly sorry for not getting back to you. I've had a major focus switch and wasn't able to update this blog.
The pages refer to the recipe book the author was kind enough to mail to me. If you send her an email or check her out on Twitter, she'll likely send you the same thing. and actually the cookbook and diet plan was posted on her website. I'm not certain, however, if its still there.
Again, I apologize for not getting back to you sooner.
Blessings, Miel
Post a Comment