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Week 12 Premium Lifestyle Plan

Welcome to your last week of boot camp! This week is a culmination of all the tips and lessons you have received over the past 12 weeks. If you’ve only been using the easy substitution list up until this point, we implore you to give a few of the full recipes a shot!

If you’re worried about time, choose a recipe that has a small amount of ingredients. If you’re worried about your skill level… don’t be! The only way to get better is to learn from your mistakes.

Start a New Habit

Problems with portion control?  Eat on smaller plates to trick yourself.

TIP

Keep vegetable oils in a dark pantry or cupboard. Nut and seed oils should be stored in the fridge. Oils can go rancid if not stored properly!

TIP

The pantry is no place for nuts unless you plan to use them within a couple of months. Placed in a Ziploc bag with the air pressed out, they’ll keep for at least a year in the freezer.

Monday

Breakfast

Breakfast

Lunch

Lunch

  • Kale Caesar Salad
  • rice cakes and avocado
Dinner

Dinner

Beginning of Week Prep Day

  1. Prep first 4 ingredients of smoothie recipe into Ziploc bags and store in freezer. Prep vegetable juice ingredients and store in large Ziploc bags in the refrigerator.
  2. Make Millet Polenta. Prep asparagus and vegetables to roast.
  3. Prep Kale Caesar Salad. Make dressing.
  4. Prep ingredients for Fruit Mueslix with Yogurt and Berries.
  5. Prep Mediterranean Tuna Wrap.
  6. Prep Cashew Chicken Stir-fry ingredients.
  7. Cook rice.

Tuesday

Lunch

Lunch

Snack

Snack

  • baby carrots and 10 roasted almonds
Dinner

Dinner

  • Mediterranean Tuna Wrap
  • roasted vegetables and side Kale Caesar Salad

Wednesday

Lunch

Lunch

  • Mediterranean Tuna Wrap
  • baby carrots and 10 roasted almonds
Dinner

Dinner

  •  Cashew Chicken Stir-fry
  • 1/2 cup black or brown rice

Thursday

Lunch

Lunch

  • Cashew Chicken Stir-fry 1/4 cup black or brown rice
  • lettuce for wraps
Snack

Snack

  • baby carrots and 10 roasted almonds
Dinner

Dinner

  • Moussaka
  • Radicchio Orzo Salad (1/2-1 cup)

Mid-Week Prep Day

  1. Prep Moussaka ingredients and sauces
  2. Prep Radicchio Orzo Salad ingredients. Make dressing.
  3. Make Skillet Smoke Turkey and Potato Hash.
  4. Prep Beef Fajita Salad and Rice Bowl ingredients.
  5. Prep Salmon. Make Black Bean Sauce. Prep Garlic Watercress Bok Choy.

Friday

Lunch

Lunch

  • Moussaka
  • Radicchio Orzo Salad (1/2-1 cup)
Snack

Snack

  • 1 cup edamame and 6 almonds
Dinner

Dinner

Saturday

Breakfast

Breakfast

Lunch

Lunch

Snack

Snack

  • baby carrots and 10 roasted almonds
Dinner

Dinner

Sunday

Lunch

Lunch

Snack

Snack

  • 1 cup edamame and 6 almonds
Dinner

Dinner

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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,
Frozen Goods

Frozen Goods

  • frozen cherries
  • frozen spinach
  • frozen lemon juice
  • frozen edamame
Canned Goods

Canned Goods

  • 2 cans coconut milk
  • 4 cans crushed tomatoes
  • 2 cans black beans
  • 1 can corn
  • marinated pitted olives
Nuts, Seeds & Dried Fruit

Nuts, Seeds & Dried Fruit

  • dried goji berries
  • dried cherries
  • pitted dates
  • natural almond butter
  • honey
  • maple syrup
  • roasted almonds
  • raw cashews
  • raw walnuts
  • pine nuts
  • ground flaxseed or chia seeds
  • roasted sesame seeds
  • brewer’s yeast, optional
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
Pantry Dry Goods

Pantry Dry Goods

  • rolled oats
  • rice flour or corn starch
  • whole grain orzo
  • whole grain tortillas or flatbread
  • bean chips
  • sprouted whole grain bread
  • whole grain macaroni or penne pasta
  • black rice or brown rice
  • quinoa
  • millet
  • coarse ground corn meal or polenta
  • bean chips
  • matcha green tea powder
  • whole grain pizza dough mix
Spices, Oils and Sauces

Spices, Oils and Sauces

  • unsweetened applesauce or crushed pineapple
  • marinara sauce (low-sodium, low sugar)
  • cacao powder
  • cacao nibs
  • salt
  • pepper
  • coconut oil
  • roasted sesame oil
  • grape seed oil
  • Earth Balance or Smart Balance butter substitute
  • extra-virgin olive oil
  • red wine vinegar
  • rice wine vinegar
  • balsamic vinegar
  • Braggs Amino Acids
  • Sriracha hot sauce or Cholula hot sauce
  • dried thyme leaves
  • dried tarragon leaves
  • dried oregano
  • allspice
  • nutmeg
  • cinnamon stick
  • bay leaves
  • tomato paste
  • red chili flakes
  • smoked paprika
  • brewer’s yeast
  • 1 jar roasted red bell peppers
Fresh Produce

Fresh Produce

  • 4 shallots
  • 4 onions
  • 2 bulb garlic
  • 1 pkg. basil
  • 1 bunch green onion
  • 1 bunch chives
  • 1 bunch cilantro
  • 1 bunch parsley
  • 1 large 6-inch piece of fresh ginger
  • 1 pkg. radishes
  • 1 lg. eggplant
  • 2 medium zucchini squash
  • 1 pkg. snow peas
  • 1 bunch asparagus
  • 2 pkgs. cherry tomatoes
  • 1 bunch celery
  • 1 lb. carrots
  • 1 bag arugula
  • 2 bunches watercress
  • 2 heads baby bok choy
  • 5 red bell peppers
  • 2 green bell peppers
  • 1 1/2 lb. red potatoes
  • 3 sweet potatoes
  • 1 head radicchio
  • 1 box baby kale
  • 1 pkg. baby carrots
  • 1 bag julienned carrots
  • 5 lb. bag carrots
  • 1 bag romaine hearts (for wraps)
  • 1 large bag mixed baby greens or spinach
  • 2 pkgs. sliced cremini mushrooms
  • 2 jalapenos
  • 2 avocados
  • 5 lemons
  • 3 limes
  • 4 apples
  • 1 pkg. blueberries
  • 1 pkg. strawberries
  • 1 pkg. raspberries
Animal Proteins

Animal Proteins

  • 1 doz. omega-3 eggs
  • 2 lbs. beef skirt steak
  • 1 lb. chicken breast
  • 1 lb. salmon
  • 1/2 lb. ground beef, lamb or bison
  • 1/2 lb. smoke turkey thigh
  • 1 pkg. vegetarian or turkey bacon
  • 2 cans tuna or salmon
  • 1 pkg. vegetarian beef crumbles
  • 16 oz. whole milk Greek yogurt or cottage cheese
  • 8 oz. Monterey jack or mozzarella cheese, shredded (vegan cheese, option)
  • 8 oz. shredded Parmesan cheese
  • 8 oz. mozzarella cheese balls
Pantry Dry Goods

Pantry Dry Goods

  • rolled oats
  • whole grain tortillas or flatbread
  • whole grain elbow or penne pasta
  • match green tea powder
  • whole grain orzo
  • bean chips
  • brown rice cakes
  • coarse ground corn meal, or polenta
  • millet
Spices, Oils and Sauces

Spices, Oils and Sauces

  • Vegennaise
  • Alfredo sauce
  • salsa
  • cole slaw dressing
  • Asian Ginger Sesame Dressing
  • salt
  • pepper
  • Smart Balance butter substitute
  • sherry or champagne vinegar
  • extra-virgin olive oil
  • toasted sesame oil
  • Cholula hot sauce
  • Worcestershire sauce
  • dried tarragon
Nuts, Seeds & Dried Fruit

Nuts, Seeds & Dried Fruit

  • roasted cashews
  • raw cashews
  • raw walnuts
  • roasted almonds
  • raw almonds
  • ground flaxseed or chia seeds
  • dried goji berries
  • dried cherries
  • hemp seeds
  • pine nuts
  • roasted sesame 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
Frozen Goods

Frozen Goods

  • frozen cooked quinoa
  • frozen cooked brown rice
  • frozen diced potatoes
  • frozen diced sweet potatoes
  • frozen cauliflower
  • frozen roasted vegetables
  • frozen assorted Asian stir-fry vegetable mix
  • frozen greens, kale, spinach or chard
  • frozen moussaka
  • frozen chicken stir-fry entree
  • frozen beef fajita meat
  • frozen vegetable pizza
Canned Goods

Canned Goods

  • jarred roasted red bell peppers
  • 2 cans black beans
  • 1 can corn
  • marinated olives
Fresh Produce

Fresh Produce

  • 1 bulb garlic
  • 1 bunch cilantro
  • 1 pkg. basil
  • 1 bunch green onion
  • 1 bunch parsley
  • 1 large 6-inch piece of fresh ginger
  • 1 pkg. cherry tomatoes
  • 1 pkg. radishes
  • 1 bunch celery
  • 2 baby bok choy
  • 1 lb. carrots
  • 4 red bell peppers
  • 1 box baby kale
  • 1 bag baby carrots
  • 5 lbs. carrots
  • 1 pkg. purple cabbage, shredded
  • 1 bag romaine hearts (for wraps)
  • 1 bag Southwestern Salad Mix
  • 2 jalapenos
  • 5 lemons
  • 3 limes
  • 4 apples
  • 1 pkg. blueberries
  • 1 pkg. strawberries
  • 1 pkg. raspberries
Animal Proteins

Animal Proteins

  • 1 doz. omega-3 eggs
  • 2 cans tuna or salmon
  • 1 pkg. veggie or turkey bacon
  • 8 oz. mozzarella cheese balls
  • 16 oz. whole milk Greek yogurt, or cottage cheese
  • 8 oz. Parmesan cheese, shredded
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