Meal Plan #5
Meal Plan #5
Monday, Wednesday and Friday
On these days you will have 2-3 plant based protein meal shakes as well as veggies and fruits up until 4pm. After 4pm you will have 1 portion controlled meal. No eating past 7pm.
Plant-Based Protein Meal Shake – 2-3x a day (until 4pm)
(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
Any Veggies and Fruits (until 4pm)
- All veggies except for carrots, potatoes, corn, beets
- No starchy veggie
- All natural fruit except for pineapple & watermelon
- Never get full
Portion Control – 1x a day (after 4pm)
- 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
Tuesday, Thursday, Saturday and Sunday
On these days you will have 1-2 veggie drinks up until 12pm. After 12pm you will have 2 portion controlled meals as well as veggies and fruits. No eating after 7pm.
Veggie Drink – 1-2x a day (until 12pm)
- 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 (after 12pm)
- 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
Any Veggies and Fruits (after 12pm)
- All veggies except for carrots, potatoes, corn, beets
- No starchy veggie
- All natural fruit except for pineapple & watermelon
- Never get full
Drink plenty of water
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)
