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IT'S TIME FOR VITALITY

The hardest days are now behind you and your body should feel light and renewed!

You are now ready to begin the VITALITY Plan, a lifelong healthy eating plan. VITALITY foods include meat, vegetables, whole grains, superfoods, and foods loaded with protein, fiber, healthy fats, vitamins, minerals, and phytonutrients. VITALITY foods will deliver the maximum amount of nutrients into your body in a minimum amount of calories.

This week we reintroduce lean proteins like salmon or tuna with gluten-free whole grains. We recommend 3-5 servings of fish each week, but if you are looking to mix things up, chicken and tofu will work as substitutes.  1/4 cup fish, chicken, tofu = 2 oz.  1/2 cup fish, chicken, tofu = 4 oz.

Now is also a good time to up the intensity of your fitness regimen. You should still be walking 10,000 steps a day… but you should also be incorporating exercises like sit-ups, push-ups and squats 3-5 times a week. If you’re having difficulty, do as much as you can. Every tiny bit helps!

Start a New Habit

Alternate water with green, herbal or dark teas. Cold brew green jasmine tea or a hibiscus berry tea in a pitcher and sweeten with honey to enjoy throughout the week. Fill pitcher, add 5 bags of tea, refrigerate and…voila! You have tea for the next day. Be careful not to drink green or dark tea after 3:00 PM as it can disrupt your natural sleep cycle.

TIP

Hungry? Maybe your breakfast or lunch was too small!. Breakfast should be your largest meal of the day (500-750 calories for women, 1000-1250 calories for men). Save your smallest meal of the day for dinner.

TIP

Waking up in the middle of the night hungry? Have a a handful of almonds and apple slices before bed or half a piece of toast with almond butter. Hot herbal tea with a little coconut milk is a also a nice drink for winding down.

Monday

Lunch

Lunch

Snack

Snack

  • 1 cup edamame and 6 roasted almonds
Dinner

Dinner

Beginning of Week Prep Day
1. Prep solid ingredients of smoothies into ziplock bags and store in freezer.
2. Prep and soak millet before Wednesday.
3. Cook brown rice before Wednesday. It will taste better!

Tuesday

Lunch

Lunch

Snack

Snack

  • 6 cherry tomatoes and 12 pistachios

Wednesday

Snack

Snack

  • 1/4 cup hummus with celery and carrot sticks
Dinner

Dinner

Thursday

Lunch

Lunch

Snack

Snack

  • celery sticks and almond butter

Mid-Week Prep Day
1. Prepare Panzanella Salad Dressing before Thursday.
2. Marinate ahi tuna steaks before Friday.
3. Prepare Asian salad dressing before Friday.
4. Prepare Walnut Pesto before Saturday.

Friday

Snack

Snack

  • 1 cup edamame and 6 roasted almonds
Dinner

Dinner

Saturday

Lunch

Lunch

Snack

Snack

  • 6 cherry tomatoes and 12 pistachios

Download a PDF of this week's lifestyle plan!

Prefer a printed version of this lifestyle plan? Just click the button and check your downloads folder.

Foods to Include

  • Animal proteins: fresh or frozen fish, wild game, lamb, duck, chicken and turkey
  • 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

  • Butter and mayonnaise: all
  • Dairy and eggs: eggs, cheese, milk
  • Non-organic or processed grains: white flour, white rice
  • Animal protein: sausage, bacon, cold cuts, canned meats, frankfurters, hot dogs
  • Oils: shortening, salad dressings, hydrogenated oils and spreads
  • Drinks: alcohol, 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,
  • Fruits and vegetables: creamed vegetables, sugar coated dried fruit, yogurt or chocolate covered fruit

Note: All grocery lists are designed for two people. Multiply by 1.5 for three people, 2 for four people or divide in half if cooking solo!

Pantry Dry Goods

Pantry Dry Goods

  • rolled oats
  • buckwheat flax pancake mix
  • quinoa or brown rice pasta, elbow or shells
  • short grain brown rice
  • millet
  • whole grain bread
Canned Goods

Canned Goods

  • 1 can garbanzo beans
  • 1 can beets
  • 1 can diced tomatoes
  • 2 large cartons vegetable or mushroom broth
  • 1 can coconut milk
Frozen Goods

Frozen Goods

  • frozen dark sweet cherries
  • frozen mango
  • frozen pineapple
  • frozen raspberries
  • frozen spinach
  • frozen edamame
  • frozen baby petite peas
  • frozen green beans
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
Nuts, Seeds & Dried Fruit

Nuts, Seeds & Dried Fruit

  • cacao powder
  • natural almond butter or peanut butter
  • pitted dates
  • dried currants or goji berries
  • maple syrup
  • honey
  • raw cashews
  • raw walnuts
  • raw almonds
  • macadamia nut halves
  • pistachios
  • ground flaxseed or chia seeds
  • raw hemp seeds
  • raw sunflower seeds
  • toasted sesame seeds, optional
Spices, Oils and Sauces

Spices, Oils and Sauces

  • prepared hummus
  • salt
  • pepper
  • coconut oil
  • Smart Balance butter substitute
  • extra-virgin olive oil
  • balsamic vinegar
  • red wine vinegar
  • brewer’s yeast, optional
  • vegetarian fish sauce, optional
  • sherry or champagne vinegar
  • vegetarian oyster sauce
  • rice vinegar (not seasoned)
  • Braggs Amino Acids, tamari or gluten-free soy sauce
  • toasted sesame oil
  • ground cinnamon
  • red pepper flakes
  • dried thyme leaves
  • capers or pitted Kalamata olives
Fresh Produce

Fresh Produce

  • 2 shallots
  • 3 onions
  • 2 bulb garlic
  • 1 bunch cilantro
  • 1 bunch parsley
  • 1 bag fresh basil
  • 1 large 6-inch piece of fresh ginger
  • 1 container cherry tomatoes
  • 1 bunch celery
  • 1 lb. carrots
  • 3 red bell peppers
  • 1 hothouse cucumber
  • 2 beets
  • 2 bunch green onions
  • 1 bag shredded cabbage
  • 1 box arugula
  • 1 box baby kale or Swiss chard greens
  • 1 bag julienned carrots
  • 1 large bag mixed baby greens or spinach
  • 1 container bean sprouts or other sprouts
  • 1 jalapeno
  • 1 bag snap peas
  • 8 medium portabella mushrooms
  • 1 1/2 lb. tomatoes
  • 1 pkg. sliced cremini mushroom
  • 3 lbs. red potatoes
  • 4 avocados
  • 1 bunch bananas
  • 3 lemons
  • 3 limes
  • 4 pears
  • 2 pkgs. blueberries
Animal Proteins

Animal Proteins

  • 1 3/4 lb. wild salmon cut into 4 oz. servings
  • 1 lb. ahi tuna steaks cut into 4 oz. servings
  • 2 cans tuna or salmon in water, if using
  • 1/2 lb. chicken breast, if using
  • 1 block tofu, if using

Note: All grocery lists are designed for two people. Multiply by 1.5 for three people, 2 for four people or divide in half if cooking solo!

Frozen Goods

Frozen Goods

  • frozen oatmeal
  • frozen whole grain waffles
  • frozen dark sweet cherries
  • frozen mango
  • frozen pineapple
  • frozen raspberries
  • frozen kale
  • frozen spinach
  • frozen Asian stir-fry vegetable blend
  • frozen edamame
  • frozen baby petite peas
  • frozen green beans
  • frozen potatoes
  • frozen beets
  • frozen pasta and vegetable bowl
  • frozen gluten-free macaroni and cheese
Spices, Oils and Sauces

Spices, Oils and Sauces

  • prepared hummus
  • prepared pesto
  • prepared Alfredo sauce
  • Asian sesame dressing
  • balsamic vinaigrette
  • salt
  • pepper
  • coconut oil
  • extra-virgin olive oil
  • Braggs Amino Acids, tamari or gluten-free soy sauce
  • cinnamon
  • red pepper flakes
  • dried thyme leaves
  • sesame oil, toasted
Nuts, Seeds & Dried Fruit

Nuts, Seeds & Dried Fruit

  • almond or peanut butter
  • ground flaxseed meal
  • sunflower seeds, shelled
  • pistachios
  • almonds
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
  • cocoa smoothie starter
  • blended berry smoothie starter
Pantry Dry Goods

Pantry Dry Goods

  • whole grain instant cereal
  • whole grain bread
  • 4 packages pre-cooked brown rice
Canned Goods

Canned Goods

  • 1 can garbanzo beans
  • 1 can black beans
  • 1 can beets
  • 2 cans Thai coconut vegetable soup
Fresh Produce

Fresh Produce

  • 1 bunch cilantro
  • 1 bag fresh basil
  • 1 large 6-inch piece of fresh ginger
  • 1 container cherry tomatoes
  • 1 bunch celery
  • 1 bag carrots
  • 1 red bell pepper
  • 1 hothouse cucumber
  • 1 bunch green onions
  • 1 large bag mixed baby greens or spinach
  • 1 container bean sprouts or other sprouts
  • 8 medium portabella mushrooms
  • 4 avocados
  • 1 bunch bananas
  • 3 lemons
  • 3 limes
  • 4 pears
  • 2 pkgs. blueberries
  • Asian salad mix
Animal Proteins

Animal Proteins

  • 1 3/4 lb. wild salmon cut into 4 oz. servings
  • 1 lb. ahi tuna steaks cut into 4 oz. servings
  • 6-8 oz. cooked chicken breasts (if using)
  • 1 block tofu (if using)
  • 2 cans tuna or salmon in water (if using)

You need about 3.5 lbs. of protein for the entire week!

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