Meal Plan #4
Meal Plan #4
Monday, Tuesday, Thursday and Friday
Plant-Based Protein Meal Shake – 3x a day
- 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
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