NUTRITION

 NUTRITION PLAN

GROUP A

GROUP B

GROUP C

GROUP D

GROUP E
PROTEINS COMPLEX CARBS VEGETABLES FRUIT ACCOMPANIMENTS
4 OZ POULTRY 1/2 CUP BROWN RICE (SPROUTED) UNLIMITED OF THE FOLLOWING 1 APPLE OR PEAR 1 TBSP ALMOND OR PUMPKIN SEED
4 OZ FISH 1/2 CUP QUINOA (SPROUTED) BROCCOLI 1 ORANGE BUTTER OR ORGANIC PEANUT BUTTER
3 OZ SHELLFISH 1/2 CUP MILLET CAULIFLOWER 1/2 CUP BERRIES 1 TBSP CHIA SEEDS
2 EGGS 1/2 CUP BARLEY MESCLIN OR SPRING MIX 1/2 CUP GRAPES 1 TBSP HEMP SEEDS
1 SCOOP WHEY/HEMP/CHIA/VEGAN PROTEIN POWDER (NO SOY) 1/2 CUP COOKED OATMEAL SPINACH 2-3 PLUMS, APRICOTS, 1 PEACH, NECTARINE - WHEN IN SEASON 1/2 BANANA (FOR SHAKES) 1 TBSP OIL ( COCONUT, PUMPKIN,OLIVE, GRAPESEED, FLAXSEED, HEMPSEED), ORGANIC BUTTER
4 OZ GRASS FED ONE SPROUTED WHEAT TORTILLA ZUCHINNI POMEGRANATE-WHEN IN SEASON 1/4 CUP HUMMUS
BEEF/BISON/VENISON ONE RICE TORTILLA 1 ½ CUP PEAS   6 OLIVES
4 OZ LAMB   ASPARAGUS   1/4 AVOCADO (OR 1/4 CUP GUACAMOLE)
    KALE/COLLARDS/SWISS CHARD 2 OZ CHEESE
  1/2 CUP SWEET POTATO/SQUASH SPINACH/ WATERCRESS 2-4 TBSP SAUERKRAUT OR KIMCHI
  1/2 CUP LEGUMES GREEN BEANS   1 TBSP NON-GMO COCONUT OIL
    BRUSSEL SPROUTS   1/3 CUP ALMONDOR RICE MILK/ ORGANIC
  1/2 CUP RICE VERIMICELLI ADD ONS:   MILK/NO SOY MILK
  (PREFERABLY BROWN)

TOMATO

   PLAIN ORGANIC YOUGURT
   

PEPPERS

   1/3 CUP TOMATO SAUCE/ OR SALSA
   

CELERY

   1 CUP ORGANIC SOUP BROTH
   

CARROTS

   (CHICKEN OR VEGETABLE) - NOT KNORR
   

MUSHROOMS

   8 OLIVES
   

CUCUMBER

   1TSP HONEY
   

BEETS

   1 TSP COCONUT
   

ONIONS

  
   

GARLIC

    
   

RADISH/GREEN ONION/

   2 OZ NUTS (preferably almonds, pecans, walnuts, hazelnuts, pumpkin seeds) moderate cashews and macadamia, and sunflower seeds
         
MODERATE: MODERATE: MODERATE: MODERATE: CONDIMENTS
4 OZ PORK 1/2 CUP WHITE RICE   ALL OTHER FRUITS MUSTARD
3 OZ CHICKEN/BISON/TURKEY SAUSAGE –NO MORE THAN 2X A WEEK (IE: CHARCUTERIE) 1/2 CUP POTATO   DRIED FRUITS (PREFERABLY PRUNES, GOGI BERRIES, CHERRIES, APRICOTS) HOMEMADE SALAD DRESSINGS (OIL, LEMON OR VINEGAR BASE CAN ADD FRESH OR DRIED HERBS , MUSTARD)- SEE RECIPES FOR SALAD DRESSING IDEAS
(Not breakfast or pork sausage) 40Z ORGANIIC CORN TORTILLA CHIPS VERY MODERATE:   1 TSP OF MAYO (Preferably organic grapeseed veganaise)
2-3 PIECES OF NATURAL BACON (SALTED-NO FLAVORING) CORN ORGANIC ONLY!   NATURAL HOT SAUCE
  2 (SPROUTED) BROWN RICE CAKE      
  1 CUP RICE OR QUINOA PASTA, WHOLEWHEAT PASTA     N0 ketchup
  ORGANIC POPCORN 2 CUPS      

GUIDELINES
EAT WHEN HUNGRY. EAT 3 MEALS A DAY MINIMUM. ONCE APPITITE INCREASES, DECREASE PROTION SIZE AND ADD AN EXTRA MEAL.
MUST HAVE A GROUP A IN ALL MEALS.
IF NOT REQURING INFLAMMATION REDUCTION ADD A GROUP B IN 1 OR 2 OF THE MEALS OR (PREFERABLY NOT IN THE LAST MEAL) ALSO IF MENSTRATING ADD IN WHEN IN FIRST 14 DAYS OF CYCLE. IN DAY 14 UP UNTI PERIOD -0-1X A DAY.
MUST HAVE A GROUP C IN 2 OF 3 MEALS OR 3 OF 4 MEALS
CHOOSE GROUP D IN 0 OR 1 OF 3 TO 4 MEALS (NOT LAST MEAL) BEST FOR DAY 1=14 OF CYCLE. MODERATE IN 2ND HALF OF CYCLE IF YOU ARE STRUGGLING WITH WEIGHT OR INFLAMMATION.
CHOOSE 1-2 FROM GROUP E TO ADD TO EACH MEAL. THIS COLUMN IS TO ADD EXTRA HEALTHY FATS , ACCOMPIMENTS, AND SUPERFOODS TO YOUR MEALS. TRY NOT TO DOUBLE ANY OF THE ITEMS IN ONE DAY TO CREATE VARIETY AND VARIANCE OF NUTRIENTS.
 
CONTINUE USE OF ANY SUPPLEMENTS OR VITAMINS THAT YOU ARE CURRENTLY TAKING.
EAT ORGANIC OR NATURALLY RAISED MEATS,AND ORGANIC OR NO-SPRAY FRUITS AND VEGETABLES.(IDEALLY LOCAL)
EAT YOUR FOOD AS NATURAL AS POSSIBLE. USE HERBS TO FLAVOR FOOD OR SPICES THAT ARE NATURAL. IF USING SALT, USE SEA SALT.
USE LEMON AND LIME IN WATER OR IN COOKING. USE VINEGAR AND MUSTARDS WITH OIL FOR SALAD DRESSINGS.
DRINK PLENTY OF NATURAL SPRING WATER AND HERBAL TEAS. LIMIT ALCOHOL CONSUMPTION AND CHOOSE ORGANIC OR LOCAL CRAFT WHENEVER POSSIBLE. ALCHOL HAS NEGATIVE EFFECTS ON METABOLISM AND ATTAINING INITIAL WEIGHT LOSS. AVOID POP, OPT FOR KOMBUCHA OR WATER KEFIR IN MODERATION.
AVOID MICROWAVING AND OVERCOOKING FOODS WHICH DESTROY ESSENTIAL NUTRIENTS AND HEALTHFUL ENZYMES
 
FOR A CUSTOMIZED PROGRAM INQUIRE ABOUT ONE-ON-ONE COACHING OR ONE OF THE GROUP PROGRAMS.
 
 

VEGAN NUTRITION PLAN

GROUP A

GROUP B

GROUP C

GROUP D

GROUP E
PROTEINS COMPLEX CARBS VEGETABLES FRUIT ACCOMPANIMENTS
3-4 OZ ORGANIC TOFU HIGHEST SOURCE PROTEIN: UNLIMITED OF THE FOLLOWING 1 APPLE OR PEAR 1.4 CUP OLIVES
3-4 OZ ORGANIC TEMPEH .5 CUP OATS BROCCOLI 1 ORANGE 3 OZ AVOCADO OR QUAC
5 OZ EDAMAME .5 CUP WHOLE WHEAT PASTA CAULIFLOWER 1/2 CUP BERRIES 2 OZ VEGAN CHEESE -IDEALLY NUT CHEESE
1 SCOOP HEMP/CHIA, PEA, OR SPIRULINA  VEGAN  PROTEIN POWDER  .5 CUP QUINOA MESCLIN OR SPRING MIX 1/2 CUP GRAPES- ORGANIC ONLY 1 TBSP NON-GMO COCONUT OIL OR BUTTER
  .5 CUP COUSCOUS SPINACH 2-3 PLUMS OR APRICOTS      1 PEACH OR NECTARINE                                       1/4CUP COCONUT MILK (- PREMIUM -ADD TO COFFEE OR MEAL(PER PORTION)
LEGUMES: HIGHEST SOURCE PROTEIN .5 CUP BUCKWHEAT ZUCHINNI POMOGRANITE - WHEN IN SEASON  1 TBSP COCONUT FLAKES OR COCONUT BUTTER
.5 CUP PINTO BEANS 1 BAKED POTATO 1 ½ CUP PEAS   6 OLIVES
.5 CUP LENTILS   ASPARAGUS   1-2 CUPS VEGI BROTH
.5 CUP CHICKPEAS OR HUMMUS OTHER COMPLEX CARBS KALE/COLLARDS/SWISS CHARD 1 TBSP  CUP DAIR FREE SOURCREAM
.5 CUPBLACKBEANS 1/2 CUP SWEET POTATO/SQUASH SPINACH/ WATERCRESS 1 TBSP VINEGAR (APPLE CIDER PREFERRED
.5 CUP GREEN PEAS .5 CUP WHOLE GRAIN RICE GREEN BEANS   2 OZ OTHER NUTS NOT LISTED UNDER HIGH PROTEIN - IDEALLY RAW AND ORGANIC.  
  .5 CUP MILLET BRUSSEL SPROUTS   2-4 TBSP SAUERKRAUT OR KIMCHI
NUTS AND SEEDS: HIGHEST SOURCE PROTEIN .5 CUP BARLEY ADD ONS:   NUTS AND SEEDS IF NOT ALREADY PART OF YOUR MEAL.
2 TBSP PUMPKIN SEEDS .5 CUP ORGANIC SOURDOUGH TOMATO    
2 TBSP HEMP .5 CUP GLUTEN FREE PASTA PEPPERS 1/2 BANANA FOR SHAKES  
2 TBSP CHIA 1 SPROUTED WHEAT TORTILLA CELERY    
2 TBPS FLAX .5 CUP RICE VERMICELLI  CARROTS    
3 OZ ALMONDS 2 SMALL ORGANIC CORN TORTILLAS MUSHROOMS    
2 TBSP SPIRULINA   CUCUMBER    
1/3 CUP DAIRY FREE YOGURT    BEETS  
    ONIONS    
2 TBSP NUT BUTTERS - BEST CHOICE ALMOND OR PUMPKIN SEED ORTHERISE ORGANIC PEANUT BUTTER.    GARLIC    
    RADISH/GREEN ONION/    
         
MODERATE: MODERATE: MODERATE: MODERATE: CONDIMENTS
VEGAN MEAT ALTERNATIVES 1/2 CUP WHITE RICE   ALL OTHER FRUITS- UNLESS IN SEASON  MUSTARD
LIMIT TOFU PRODUCTS AND ALWAYS BE SURE THEY ARE ORGANIC.     WHERE YOU LIVE HOMEMADE SALAD DRESSING(- SEE RECIPES FOR IDEAS)
  40Z  ORGANIIC CORN TORTILLA CHIPS  MODERATE:   1 TSP OF MAYO (Preferably organic grapeseed veganaise)
  (SALTED-NO FLAVORING)  CORN   ORGANIC ONLY! VERY MODERATE: NATURAL HOT SAUCE
  2 (SPROUTED) BROWN RICE CAKE   DRIED FRUITS  
        VERY MODERATE: KETCUP- IDEALLY ORGANIC
  ORGANIC POPCORN  2 CUPS      

GUIDELINES
EAT WHEN HUNGRY. EAT 3 MEALS A DAY MINIMUM. ONCE APPITITE INCREASES, DECREASE PROTION SIZE AND ADD AN EXTRA MEAL.
MUST HAVE A GROUP A IN ALL MEALS.
 IF NOT REQURING INFLAMMATION REDUCTION ADD A GROUP B IN 1 OR 2 OF THE MEALS OR (PREFERABLY NOT IN THE LAST MEAL) ALSO IF MENSTRATING ADD IN WHEN IN FIRST 14 DAYS OF CYCLE. IN DAY 14 UP UNTI PERIOD -0-1X A DAY.
MUST HAVE A GROUP C IN 2 OF 3 OR 3 OF 4 MEALS
CHOOSE GROUP D IN 0 OR 1 OF 3 TO 4 MEALS (NOT LAST MEAL) BEST FOR DAY 1=14 OF CYCLE. MODERATE IN 2ND HALF OF CYCLE IF YOU ARE STRUGGLING WITH WEIGHT OR INFLAMMATION.
CHOOSE 1-2 FROM GROUP E TO ADD TO EACH MEAL. THIS COLUMN IS TO ADD EXTRA HEALTHY FATS , ACCOMPIMENTS, AND SUPERFOODS TO YOUR MEALS. TRY NOT TO DOUBLE ANY OF THE ITEMS IN ONE DAY TO CREATE VARIETY AND VARIANCE OF NUTRIENTS.
CONTINUE USE OF ANY SUPPLEMENTS OR VITAMINS THAT YOU ARE CURRENTLY TAKING.
EAT ORGANICALLY GROWN GRAINS, FRUITS AND VEGETABLES. IDEALLY LOCAL.
EAT YOUR FOOD AS NATURAL AS POSSIBLE. USE HERBS TO FLAVOR FOOD OR SPICES THAT ARE NATURAL. IF USING SALT, USE SEA SALT.
USE LEMON AND LIME IN WATER OR IN COOKING. USE VINEGAR AND MUSTARDS WITH OIL FOR SALAD DRESSINGS.
DRINK PLENTY OF NATURAL SPRING WATER AND HERBAL TEAS. LIMIT ALCOHOL CONSUMPTION AND CHOOSE ORGANIC OR LOCAL CRAFT WHENEVER POSSIBLE. ALCHOL HAS NEGATIVE EFFECTS ON METABOLISM AND ATTAINING INITIAL WEIGHT LOSS. AVOID POP, OPT FOR KOMBUCHA OR WATER KEFIR IN MODERATION.
AVOID MICROWAVING AND OVERCOOKING FOODS WHICH DESTROY ESSENTIAL NUTRIENTS AND HEALTHFUL ENZYMES
FOR A CUSTOMIZED PROGRAM INQUIRE ABOUT ONE-ON-ONE COACHING OR ONE OF THE GROUP PROGRAMS.