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MASTER YOUR MEALS: BREAKFAST |
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START WITH ONE OF THESE: |
THEN ADD ONE OF THESE: |
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2 eggs |
1 slice Ezekiel 4.9 bread |
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4 egg whites |
1 cup oatmeal |
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1 cup skim milk |
1 cup Nature's Path 8 grain Synergy cereal |
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3 slices nitrate-free turkey bacon |
1/2 fresh grapefruit |
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1 cup organic low-fat Greek yogurt |
1 cup fresh organic mixed berries |
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1 cup low fat cottage cheese |
1 apple |
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2 slices organic nitrate-free ham |
2 tomatoes, sliced |
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3 oz nitrate-free all natural lox |
1/2 multigrain bagel |
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1 nitrate-free chicken sausage |
1 cup buckwheat cereal |
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3 oz grilled chicken |
1 corn tortila and unlimited salsa |
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MASTER YOUR MEALS: LUNCH |
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START WITH ONE OF THESE: |
THEN ADD ONE OF THESE: |
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5 oz chicken breast (palm sized) |
1 serving baked corn ships and 1/4 avocado |
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5 oz grilled lamb |
1/2 cup brown rice |
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5 oz baked halibut |
1 small sweet potatoe |
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5 oz seared tuna |
1/2 cup quinoa |
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5 oz flank steak |
1/2 cup black beans |
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5 oz baked tilapia |
1 large artichoke |
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5 oz grilled sea bass |
1/2 cup brown rice pasta |
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5 oz sirloin |
1/2 cup white beans |
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MASTER YOUR MEALS: SNACKS |
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START WITH ONE OF THESE: |
THEN ADD ONE OF THESE: |
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1/2 cup hummus |
Unlimited carrot sticks |
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20 raw walnuts |
1 apple |
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1 Horizon low-fat mozzarella stick |
10 Kashi 7 grain crackers |
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2 Tbls organic almond butter |
Unlimited celery sticks |
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2 slices organic turkey |
1 Ezekiel multigrain tortilla |
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1/2 cup black bean dip |
20 baked corn chips |
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1 cup low-sodium water packed canned tuna |
1/4 avocado |
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1 cup organic yogurt |
Unlimited blueberries |
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1/2 cuplow fat cottage cheese |
2 slices watermelon |
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MASTER YOUR MEALS: DINNER |
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START WITH ONE OF THESE: |
THEN ADD ONE OF THESE: |
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4 oz grilled salmon |
Unlimited steamed broccoli |
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4 oz marinated chicken breast |
Unlimited leafy salad with raw broccoli and raw
cucumber |
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5 large shrimp |
1 1/2 cups cooked carrots |
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5 oz broiled pork chops |
Unlimited roasted cauliflower |
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4 oz grilled lamb chops |
Unlimited steamed green beans |
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4 oz turkey breast |
Unlimited baked Brussel Sprouts |
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5 oz scallops |
Unlimited steamed spinach |
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4 oz Cornish hen |
1 cup spaghetti squash |
