Day 1 – Monday
Breakfast – Berry protein shake
- 1 scoop of protein powder
- 1 cup of unsweetened nut milk of choice (almond, cashew, etc.)
- ½ cup of mixed berries, frozen or fresh
- 1 tablespoon of flaxseeds
- 1 handful of kale or spinach
Morning snack (optional) 2-3 Clementine oranges
Lunch – Lox and cream cheese
- 2 slices of sprouted grain bread
- 1 tablespoon of light cream cheese
- 4 ounces of smoked salmon
- 1 tablespoon capers
- Tomato and cucumber slices
Afternoon snack (recommended) 12 almonds + 1 small yogurt (vanilla or plain)
Dinner – Salad Nicoise
Day 2 – Tuesday
Breakfast – ½ cup of 1-2% cottage cheese topped with ½ cup of fresh berries + 4 walnuts
Morning snack (optional) 40 pistachios
Lunch – Sprout and vegetable turkey sandwich
- 4 ounces of nitrate free turkey slices
- 2 slices of sprouted grain bread
- 1 teaspoon Dijon mustard
- Lettuce pieces
- Sliced cucumber and tomatoes
- Sprouts
Afternoon snack (recommended): Carrots, cucumbers, celery + 2 tablespoons of low fat Ranch dip
Dinner – Chocolate banana smoothie
- 1 cup unsweetened almond milk
- 1 scoop of chocolate protein powder or 3 tablespoon hemp hearts
- ½ banana
- 1 tablespoon chia seeds
- Handful of baby spinach
Day #3 – Wednesday
Breakfast – Homemade healthy protein box
- 2 hard boiled eggs
- 1 medium apple, sliced
- ¼ avocado
- Tomato and cucumber slices
*TIP: put everything into a Tupperware the night before for an easy, on-the-go breakfast option
Morning snack (optional) – Celery sticks + 1 tablespoon natural nut butter
Lunch – Chicken wrap
- 1 sprouted grain wrap
- 5 ounces of nitrate free chicken breast, sliced
- 1 ounce of low fat cheese, any flavor
- Lettuce and tomato, sliced and washed
- 1 teaspoon mustard
Afternoon snack (recommended) – 1 handful of healthy trail mix
Dinner – Chicken and/or tofu stir-fry with mixed vegetables
- 3-5 ounces of chicken breast or ½ cup extra firm tofu
- 1 tablespoon coconut or avocado oil
- ½ head of broccoli, chopped
- ½ cup of water chestnuts,
- ½ cup of celery, chopped
- ½ onion, chopped
- 1 teaspoon ginger, minced
- 1 tablespoon soy sauce
Method: Slice chicken or tofu thinly. Heat oil in pan and combine all ingredients. Cover and cook on medium-high heat until vegetables are cooked but still crunchy.
Day #4 – Thursday
Breakfast – Cheesy egg white scramble
- 1 tsp butter
- ½ white onion diced
- 1 cups broccoli florets
- 4-5 egg whites
- 1 tablespoon of low fat shredded mozzarella cheese or goat cheese
Method: Melt butter in non-stick pan. Add in diced onion and broccoli. Sauté until vegetables are tender. Add egg white. Stir constantly. Continue to cook until egg mixture is fully cooked.
Morning snack (optional) – 1 Dr. Joey energy ball
Lunch – Tuna salad wrap
- 1 can tuna + 1 tablespoon of mayonnaise
- 1 whole wheat wrap, high fiber wrap
- Lettuce
- Sliced tomatoes and cucumbers
- ¼ avocado, sliced
Afternoon snack (recommended)- Sliced apple and 1 tablespoon natural almond butter
Dinner – “Bunless” burger on lettuce wrap
- Salmon, turkey or chicken burger
- Boston lettuce wrap
- Condiments of choice (pickle slices, tomatoes, mustard)
- Large mixed green salad (should cover at least ½ of your plate!) with 1 tablespoon olive oil based dressing
Day #5 – Friday
Breakfast – Cottage cheese crunch
- ½ cup of 1% cottage cheese
- ½ medium banana
- ¼ cup fiber buds
- 6 walnut halves, crushed
Morning snack (optional) – Sliced pear + baby bell cheese
Lunch – Turkey avocado crackers
- 3 Ryvita crackers
- 4 slices of nitrate free turkey
- 2 slices of tomato
- ¼ avocado, sliced
- Sprinkle of sea salt and pepper
Afternoon snack (recommended) – Carrot sticks + 10 almonds
Dinner – Tuna Salad Dinner – mix 1 can of light tuna with 1 tbsp of low fat mayo + ¼ cup onions (chopped), 1 diced celery stick and 1 pickle. Mix together. Serve on top on romaine lettuce leaves. Top with tomato slices.
Day #6 – Saturday
Breakfast – Open faced peanut butter and strawberry sandwich
- 1 piece of sprouted grain toast
- 1 tablespoon of natural nut butter
- ½ cup strawberries, sliced
- 2 tablespoon hemp hearts
Morning snack (optional) – Sliced red peppers + 2 tablespoon guacamole
Lunch – Energizing green smoothie
- 1 cup unsweetened almond milk
- 1 scoop vanilla protein powder
- ½ banana
- 1-2 cups of greens (baby spinach, arugula, kale)
- 1 inch piece of ginger
- 1 teaspoon cinnamon
Afternoon snack (recommended) – 100g of vanilla or plain yogurt
Dinner – Shrimp and zucchini noodle pasta
- 3-5 oz of shrimp
- 1 tablespoon avocado oil, divided
- 1-2 zucchinis
- ½ cup of broccoli florets
- ½ cup of chopped cauliflower
- ½ cup of tomato sauce
Method: Cook shrimp with ½ tablespoon olive oil until cooked through. Spiralize zucchini and stir-fry with remaining oil for 1-2 minutes, until beginning to soften. Set aside. Stir-fry or steam cut up vegetables and add shrimp, zucchini, and vegetables together. Top with tomato sauce and enjoy!
Day # 7 – Sunday
Breakfast – Creamy mango smoothie
- 1 cup unsweetened almond or coconut milk
- 1 scoop of vanilla protein powder
- ½ cup mango
- 1 tablespoon of ground flaxseeds or chia seeds
- 1 cup kale or spinach
Morning snack (optional) – Vegetable medley (carrots, cucumbers, tomatoes, celery, etc.)
Lunch – Egg wrap
- 2 hard boiled eggs + 1 tablespoon mayonnaise
- 1 sprouted grain wrap
- Mixed vegetables
Afternoon Snack (recommended) – 1 laughing cow cheese + cherry tomato
Dinner – Spinach salad with grilled chicken and avocado
- 4 ounces of roasted or grilled chicken breast chopped into small cubes
- 2 cups of baby leaf spinach
- 1 tbsp. of balsamic vinaigrette
- 2 plum tomatoes, sliced
- ¼ of an avocado thinly sliced
Click here to download a printable PDF version of the meal plan.