Meal Plan #4

Vega and Orgain protein powders

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Meal Plan #4

Monday, Tuesday, Thursday and Friday

On these days you will have 3 plant based protein meal shakes. No eating past 7pm.

Plant-Based Protein Meal Shake – 3x a day

Vega and Orgain protein powders

(Brand examples: “Vega” and “Orgain”)

  • 1 Serving = 1 Scoop
  • Serving size = 8 oz to 32 oz
  • Mix with water only
  • Add raw unsalted nuts if you need extra crunch in protein meal shake

Wednesday, Saturday and Sunday

On these days you will have 1 veggie drink and 2 portion controlled meals. You are also allowed 1 snack. No eating after 7pm.

Veggie Drink – 1x a day

  • Serving size = 8 oz to 32 oz
  • 90% Veggie, 10% Fruit
  • Mix with water only
  • All veggies except for carrots, potatoes, corn and beets
  • All natural fruit except for pineapple
  • Add raw unsalted nuts if you need extra crunch in veggie drink

Portion Control – 2x a day

  • 3 bites of Protein, 2 bites of Veggies
  • Repeat the 3/2 bites until satisfied
  • Then 1 fruit (size of a fist)
  • Wait 20 min if still hungry, repeat the process without the fruit
  • All veggies except for carrots, potatoes, corn and beets
  • All natural fruit except for pineapple
  • (no salt or butter)
  • Never get full

Snack

1 fruit or raw unsalted nuts

Food Suggestions

Non-Starchy Vegetables

Amaranth or Chinese spinach, Artichoke, Artichoke hearts, Asparagus, Baby corn, Bamboo shoots, Beans (green, wax, Italian), Bean sprouts, Brussels sprouts, Broccoli, Cabbage (green, bok choy, Chinese), Cauliflower, Celery, Chayote, Cucumber, Daikon, Eggplant, Greens (collard, kale, mustard, turnip), Hearts of palm, Jicama, Kohlrabi, Leeks, Mushrooms, Okra, Onions, Pea pods, Peppers, Radishes, Rutabaga, Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress), Sprouts, Squash (cushaw, summer, crookneck, spaghetti, zucchini), Sugar snap peas, Swiss chard, Tomato, Turnips, Water chestnuts, Yard-long beans

Fruits Low in Sugar

Lemons (and limes), Raspberries, Strawberries, Blackberries, Kiwis, Grapefruit, Avocado, Watermelon

Lean Proteins

Egg whites, Lean beef, Chicken, Fish, Organic, Grass fed, Lean as possible

Extra Fuel

If you ABSOLUTELY need extra fuel you can consume extra veggie drinks or 1 portion control meal with no fruit.

Cheat Meal

You get 1 cheat meal per week. You can eat anything except for items on the “do not consume list”.

Do Not Consume

Starches, Dairy, Caffeine, Tobacco, Alcohol, Salt, Sugar, Artificial Sweeteners, Drugs (unless they are prescribed by your healthcare provider)

No eating past 7 pm!