Week 1 Meal Plan

Hi Team,

This is long so you might want to print it out! Keep moving forward- EVERY step counts! Let me know if you have any questions about the meal plan. I'll see you all on Thursday at 9 AM for your last chance workout. Make sure to have eaten something before you come and drink your water :) Try not to get overwhelmed and call, email, or blog me if you need help! Together we WILL see amazing results! I believe each one of you will reach your goals in these next 8 weeks.

~ Bryan

Increase the protein quantities if you are still hungry after eating, or if you have a high amount of muscle. If you continue to feel low on energy or light headed talk to me and we may need to add a couple more healthy carbs during the day.

Drink the agreed upon amount of water each day. Drink Apple cider vinegar water 20 minutes before major meals. Water includes green tea, dandelion root tea, red rooibos tea, apple cider vinegar water, and cran water.

Journal food time, calories, and anything else that would be helpful. Anything!

DAY 1

• On arising Cranberry Flax Drink*

• Before breakfast 8 ounces of hot water with 1 tablespoon Apple Cider Vinegar

• Breakfast 1 cup mixed berries with 1/2 cup f low fat cottage cheese, 1 slice Ezekiel 4:9 bread with 1 Tablespoon flax oil, coconut oil, or butter

• Midmorning snack Handful of almonds

• Lunch 4 ounces of poached salmon with lemon and dill, steamed green beans, 1 small baked potato with 1 pat of butter, and sliced tomato, lettuce, and parsley salad with apple cider vinegar

• Mid afternoon snack 1 apple and 1 ounce of Swiss cheese

• Dinner 4 ounces of lean ground beef burger with sliced red onion and parsley, steamed cauliflower with dash of cumin, and mixed green salad with 1 tablespoon of olive oil and lemon juice dressing.

• ** Eat 2-3 ounces of pure protein (meat, hard boiled egg, or whey protein powder in water) 30-60 minutes before going to bed.

DAY 2

• On arising Cranberry Flax Drink*

• Before breakfast 8 ounces of hot water with 1 tablespoon Apple Cider Vinegar

• Breakfast 1/2 grapefruit, 2 eggs scrambled with veggies and 1 slice of cheddar cheese, 1 slice Ezekiel 4:9 bread with 1 tablespoon of flax seed oil and a dash of cinnamon

• Midmorning snack 1 tablespoon peanut butter on celery

• Lunch Salad Nicoise with 4 ounces of tuna, olives, green beans, tomatoes, and ½ cup red potatoes on romaine lettuce with 1 tablespoon of olive oil and lemon juice

• Mid afternoon snack 2 plums and 1 ounce of string cheese

• Dinner Chicken and Cabbage Supreme,* sautéed kale and button mushrooms with garlic, and mixed baby green salad with cucumbers and apple cider vinegar

• ** Eat 2-3 ounces of pure protein (meat, hard boiled egg, or whey protein powder in water) 30-60 minutes before going to bed.

DAY 3

• On arising Cranberry Flax Drink*

• Before breakfast 8 ounces of hot water with 1 tablespoon Apple Cider Vinegar

• Breakfast 1 small kiwi 4 walnut halves chopped in 1/2 cup of ricotta cheese

• Midmorning snack 1 hard boiled egg

• Lunch 4 ounces of sardines (or mackerel fillets) with chopped tomato, parsley, and scallions and 1 small corn on the cob drizzled with 1 tablespoon flax seed oil, coconut oil, or butter

• Mid afternoon snack 2 plums and 1 ounce mozzarella cheese

• Dinner 4 ounces of Tomato-Herb Veal,* sautéed chard and turnip greens in grape seed oil or rice bran oil with toasted pumpkin seeds and apple cider vinegar, and 1 small sweet potato

• ** Eat 2-3 ounces of pure protein (meat, hard boiled egg, or whey protein powder in water) 30-60 minutes before going to bed.

DAY 4

• On arising Cranberry Flax Drink*

• Before breakfast 8 ounces of hot water with 1 tablespoon Apple Cider Vinegar

• Breakfast Peach Smoothie* and 1 slice sprouted grain bread

• Midmorning snack 1 orange and 1 ounce of Swiss cheese

• Lunch 4 ounces of broiled sea bass with lemon and garlic, sliced cucumbers and tomatoes with dill, and a handful of blue corn chips

• Mid afternoon snack 1 hard boiled egg and 1 ounce of cheddar cheese

• Dinner Special Soup* and arugula, endive, and radicchio salad with vinaigrette of 1 tablespoon sesame oil, roasted shallots, oregano, and fresh lemon juice

• ** Eat 2-3 ounces of pure protein (meat, hard boiled egg, or whey protein powder in water) 30-60 minutes before going to bed.

DAY 5

• On arising Cranberry Flax Drink*

• Before breakfast 8 ounces of hot water with 1 tablespoon Apple Cider Vinegar

• Breakfast 1 small kiwi, 2 poached eggs topped with 1 tablespoon homemade salsa, 1 warm corn tortilla, and 1 tablespoon flax seed oil, coconut oil, or butter

• Midmorning snack 1 cup plain yogurt with 1/4teaspoon vanilla extract and 1 tablespoon of toasted sunflower seeds

• Lunch 4 ounces of grilled chicken breast with garlic and oregano, steamed green beans with slivered almonds, 1 small baked potato with chives and 1 pat of butter, and small spinach salad with 1 tablespoon of olive oil and lemon dressing

• Mid afternoon snack 10 cherries and 1 ounce of cheddar cheese

• Dinner 4 ounces of Shrimp Creole,* ½ cup brown rice, and broccoli sautéed in 1 tablespoon of rice bran oil or grape seed oil and dash of cayenne

• ** Eat 2-3 ounces of pure protein (meat, hard boiled egg, or whey protein powder in water) 30-60 minutes before going to bed.

DAY 6

• On arising Cranberry Flax Drink*

• Before breakfast 8 ounces of hot water with 1 tablespoon Apple Cider Vinegar

• Breakfast ½ grapefruit and Turkey and Egg Bake*

• Midmorning snack ½ cup of cantaloupe cubes and 1 tablespoon of peanut butter

• Lunch Tofu and vegetable stir-fry: 4 ounces of tofu, water chestnuts, bok choy, and bamboo shoots sautéed in 1 tablespoon of sesame oil, and ½ cup brown rice

• Mid afternoon snack Carrots and celery sticks and 1 cup of cottage cheese

• Dinner 4 ounces of Grilled Lamb Chops with Cinnamon and Coriander*; ½ cup of steamed peas with 1 tablespoon flaxseed oil, coconut oil, or butter, and romaine lettuce, hearts of palm, and tomato salad with apple cider vinegar and toasted sesame seeds

• ** Eat 2-3 ounces of pure protein (meat, hard boiled egg, or whey protein powder in water) 30-60 minutes before going to bed.

DAY 7

• On arising Cranberry Flax Drink*

• Before breakfast 8 ounces of hot water with 1 tablespoon Apple Cider Vinegar

• Breakfast Vegetable juice cocktail and Vegetable Frittata*

• Midmorning snack 1 baked apple with 1 ½ ounces of goat cheese

• Lunch 4 ounces of shredded crab meat in a small avocado with the juice of ½ lime and a sweet onion and celery salad with vinaigrette of 1 tablespoon sesame oil, apple cider vinegar, and ginger

• Mid afternoon snack Fruity Sorbet*

• Dinner Italian Soup,* vegetable mélange of asparagus tips, 1 ½ cup baby carrots, green beans drizzled with 1 tablespoon flax seed oil, coconut oil, or butter

• ** Eat 2-3 ounces of pure protein (meat, hard boiled egg, or whey protein powder in water) 30-60 minutes before going to bed.