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Week 10 Premium Lifestyle Plan

Nothing is more stressful than messing up the seasoning of a dish! If you’ve added too much salt, sugar or spice the damage is usually done. In mild cases, however, the overpowering ingredient can sometimes be masked by the addition of another from the opposite end of the flavor spectrum.

Keep calm in the kitchen with these quick fixes: If your food is too salty, add an acid or sweetener such as vinegar, lemon juice, lime juice, unsalted tomatoes, sugar, honey or maple syrup. If your food is too sweet, add an acid or seasonings such as vinegar, lemon juice, lime juice, chopped fresh herbs, cayenne. For dessert dishes, a bit of liqueur or espresso powder works well. If your food is too spicy or acidic, add a fat or sweetener such as butter, cream, sour cream, cheese, olive oil, sugar, honey or maple syrup.

Start a New Habit

Dishes and laundry piled up? Get organized! Take time out to clean before getting work done so your thoughts can be clear and you can focus on the task at hand.

TIP

Make time for breakfast: Wake up 1 hour earlier to prepare a healthy meal for breakfast and pack a lunch. You’ll feel more organized and ready for your day.

TIP

Remove any green shoots from garlic cloves before chopping. They contain bitter-tasting compounds that persist even after cooking.

Monday

Lunch

Lunch

Snack

Snack

  • 1 small orange and 12 pistachios
Dinner

Dinner

Beginning of Week Prep Day

  1. Prep first 4 ingredients of smoothies into Ziploc bags and store in freezer.
  2. Prepare eggs for Breakfast Spinach Salad
  3. Make Almond Breakfast Cookie.
  4. Make Savory Breakfast Roll.
  5. Cook lentils. Make dressing for Lentil Salad with Beets.
  6. Prep Thai Coconut Vegetable Soup.
  7. Marinate ahi tuna.

Tuesday

Lunch

Lunch

Snack

Snack

  • celery sticks and 1 Tbs. almond butter
Dinner

Dinner

  • Thai Coconut Vegetable Soup with Salmon
  • 2-4 oz. of fish, chicken or tofu

Wednesday

Lunch

Lunch

  • Thai Coconut Vegetable Soup with Salmon
  • 2-4 oz. of fish, chicken or tofu
Snack

Snack

  • 1/4 cup grapes and 6 walnuts
Dinner

Dinner

Thursday

Lunch

Lunch

Snack

Snack

  • 1 small orange and 12 pistachios
Dinner

Dinner

Mid-Week Prep Day

  1. Marinate chicken. Prep Chicken Fajita Salad dressing. Make Black Bean Corn Salsa
  2. Prep Roasted Vegetable Lasagna with Turkey Sausage.
  3. Prep vegetables for roasting. Marinate chicken cutlets
  4. Make 5 Vegetable Salad

Friday

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Foods to Include

  • Animal proteins: fresh or water-packed fish, wild game, lamb, duck, chicken and turkey
  • Dairy and eggs: omega-3 eggs, cheese
  • Dairy substitutes: nut milks such as almond milk and coconut milk, rice cheese, vegan cheeses
  • Whole grains: sprouted grains, brown rice, oats, millet, amaranth, teff, buckwheat, quinoa, black rice, wheat, barley, spelt, kamut, rye, triticale, corn, corn meal
  • Fruits and vegetables: whole fruits (unsweetened, frozen or water-packed), canned fruits, dried fruit, all vegetables (raw, steamed, sautéed, juiced, or roasted)
  • Vegetable protein: edamame, split peas, lentils, legumes, chickpeas, beans, soy, tofu, vegetarian meat substitutes, tempeh
  • Nuts and seeds: walnuts, hazelnuts, pecans, almonds, cashews, nut butters (peanut, almond), sesame, tahini, pumpkin and sunflower seeds
  • Oils: cold-pressed olive, flax, safflower, sesame, almond, sunflower, walnut, coconut,
  • Drinks: filtered or distilled water, decaffeinated herbal teas, seltzer or mineral water
  • Sweeteners: brown rice syrup, agave nectar, stevia, honey, blackstrap molasses, maple syrup
  • Condiments: vinegar, vegan Worcestershire sauce, Braggs Amino Acids, all spices including salt, pepper, basil, carob, cinnamon, cumin, dill, garlic, ginger, mustard, oregano, parsley, rosemary, tarragon, thyme and turmeric

Foods to Exclude

  • Animal protein: sausage, bacon, cold cuts, canned meats, frankfurters, hot dogs
  • Butter and mayonnaise: all
  • Non-organic or processed grains: white flour, white rice
  • Fruits and vegetables: creamed vegetables, sugar coated dried fruit, yogurt or chocolate covered fruit
  • Oils: shortening, salad dressings, hydrogenated oils and spreads
  • Drinks: soft drinks, soda, energy drinks, vitamin water
  • Sweeteners: white and brown refined sugars, high-fructose corn syrup, sugar substitutes, Splenda, Sweet and Low, sugar alcohols
  • Condiments: milk chocolate, ketchup, relish, jelly, barbecue sauce, teriyaki, pancake syrup,
Pantry Dry Goods

Pantry Dry Goods

  • amaranth flour or oat flour
  • whole grain crackers
  • whole grain lasagna noodles
  • corn tortillas
  • whole grain tortillas or flatbread
  • whole grain bread rolls (4)
  • sprouted grain bread
  • bean chips
  • lentils
  • Ceylon loose black tea or Thai tea leaves
Spices, Oils and Sauces

Spices, Oils and Sauces

  • marinara sauce, (low-sodium, low sugar)
  • pesto
  • salt
  • pepper
  • coconut oil
  • Smart Balance butter substitute
  • extra-virgin olive oil
  • red wine vinegar
  • balsamic vinegar
  • Sriracha hot sauce
  • cumin
  • red pepper flakes
  • capers or Kalamata olives
Nuts, Seeds & Dried Fruit

Nuts, Seeds & Dried Fruit

  • natural almond butter
  • pitted dates
  • dried cranberries
  • dried blueberries
  • honey
  • raw almonds
  • raw cashews
  • raw walnuts
  • pistachios
  • ground flaxseed or chia seeds
  • hemp seeds
Nut Milk, Juices, Water, and Sauce Substitutes in Refrigerator Section

Nut Milk, Juices, Water, and Sauce Substitutes in Refrigerator Section

  • almond milk, coconut milk or soy milk
  • soy milk creamer
  • spring water
  • coconut water
  • 1 block firm tofu
Frozen Goods

Frozen Goods

  • frozen pineapple
  • frozen spinach
Canned Goods

Canned Goods

  • 2 cans black beans
  • 2 cans beets
  • 2 cans coconut milk
  • 1 can corn
  • 1 can diced green chiles
  • 1 can petite diced tomatoes
Fresh Produce

Fresh Produce

  • 5 shallots
  • 3 onions
  • 2 bulb garlic
  • 1 bunch green onion
  • 1 bunch cilantro
  • 1 bag fresh basil
  • 1 large 6-inch piece of fresh ginger
  • 1 1/2 lbs. tomatoes
  • 1 bunch asparagus
  • 1 pkg. cherry tomatoes
  • 1 bunch celery
  • 1 lb. carrots
  • 1 hothouse cucumber
  • 5 red bell peppers
  • 4 sweet potatoes
  • 1 box arugula
  • 1 bag sugar snap peas
  • 1 box baby kale or Swiss chard greens
  • 1 bag julienned carrots
  • 1 large bag mixed baby greens or spinach
  • 5 oz. shiitake mushrooms
  • 2 pkgs. sliced cremini mushrooms
  • 4 avocados
  • 2 jalapenos
  • 3 lemons
  • 3 limes
  • 4 oranges
  • 1 bunch bananas
  • 1 pkg. grapes
Animal Proteins

Animal Proteins

  • 1 doz. omega-3 eggs
  • 1/2 lb. salmon
  • 8 oz. ahi tuna steaks
  • 1/2 lb. chicken breast cutlets
  • 1 lb. ground turkey
  • 1/2 lb. turkey sausage
  • 8 oz. white cheddar, shredded
  • 8 oz. Monterey jack cheese, shredded
  • 8 oz. cottage cheese
  • 1 lb. vegetarian beef crumblesPREP LIST Beginning of Week Prep
    1. Prep first 4 ingredients of smoothies into Ziploc bags and store in freezer.
Pantry Dry Goods

Pantry Dry Goods

  • whole grain crackers
  • corn tortillas
  • whole grain tortillas or flatbread
  • whole grain bread rolls (4)
  • sprouted grain bread
  • bean chips
  • lentils
  • Ceylon loose black tea or Thai tea leaves
Spices, Oils and Sauces

Spices, Oils and Sauces

  • salsa
  • salt
  • pepper
  • balsamic vinaigrette
  • pesto
  • Smart Balance butter substitute
  • extra-virgin olive oil
  • Cholula hot sauce
Nuts, Seeds & Dried Fruit

Nuts, Seeds & Dried Fruit

  • natural almond butter or peanut butter
  • raw cashews
  • raw walnuts
  • raw almonds
  • pistachios
  • ground flaxseed or chia seeds
  • raw hemp seeds
  • raw sunflower seeds
Nut Milk, Juices and Water

Nut Milk, Juices and Water

  • almond milk, coconut milk or soy milk
  • soy milk creamer
  • spring water
  • coconut water
  • fresh green super food vegetable smoothie juice
Frozen Goods

Frozen Goods

  • frozen tropical fruit and carrot smoothie starter
  • frozen roasted vegetables
  • frozen spinach
  • frozen kale
  • frozen sweet potatoes
  • frozen sausage, egg and vegetable wrap or burrito
  • frozen whole grain breakfast muffin
  • frozen vegetable lasagna
Canned Goods

Canned Goods

  • 1 can black beans
  • 2 cans beets
  • 2 cans coconut milk
  • 2 cans low-sodium Thai coconut soup
Fresh Produce

Fresh Produce

  • 1 bunch cilantro
  • 1 bag fresh basil
  • 1 pkg. cherry tomatoes
  • 1 bunch green onion
  • 1 bunch celery
  • 1 lb. carrots
  • 1 hothouse cucumber
  • 3 red bell peppers
  • 1 pkg. sugar snap peas
  • 1 box baby kale or Swiss chard greens
  • 1 box arugula
  • 1 bag julienned carrots
  • 1 large bag mixed baby greens or spinach
  • 4 avocados
  • 3 lemons
  • 3 limes
  • 4 oranges
  • 1 bunch bananas
  • 1 pkg. grapes
Animal Proteins

Animal Proteins

  • 1 doz. omega-3 eggs
  • 1/2 lb. salmon
  • 8 oz. ahi tuna steaks
  • 1/2 lb. chicken breast cutlets
  • 8 oz. goat cheese or feta cheese
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