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Week 4 Premium Lifestyle Plan

Recommit and Lean In! If you’re following your meal plan, you should feel lighter and have more energy. To further assist your omega-3 intake, this week we’re introducing omega-3 eggs. It’s still very important to get in 3-5 servings of fish a week, but omega-3 eggs will help! Omega-3s hold the key to improved insulin function, lower inflammation and an optimized metabolism.

Two items are making their way back to the Foods to Include list. It’s now okay to have a 5 oz. glass of wine if you are a woman, and two 5 oz. glasses if you are a man. We’re also bringing back dairy! You probably noticed it was missing before, but we didn’t want to bring it back the same week as meat… you likely would have suffered from gastrointestinal distress!

Start a New Habit

Incorporate lettuce and greens into your meals to add nutrients and water to your diet. Lettuces that are dark green and reddish in color are the most nutritious and the most flavorful, but even the popular, pale iceberg lettuce provides water, fiber and folate.

TIP

Ever heard of a crudité? Crudités are traditional French appetizers consisting of sliced or whole celery sticks, carrot sticks, cucumber, bell pepper, broccoli, cauliflower, fennel, asparagus spears and sometimes olives. If you don’t have enough vegetables to make a platter, it’s time to go to the store!

TIP

Prepare a large crudité at the beginning of the week and then place it at eye level in the center of your fridge. When you need a snack, you’ll have healthy nutrient-rich vegetables on hand. If you find plain veggies too boring, keep some hummus, spinach or ranch dip, miso dressing or other favorite dipping option on hand.

Monday

Beginning of Week Prep Day
1. Prep first 4 ingredients of smoothies into Ziploc bags and store in freezer. Prep juicing vegetables and place in large gallon-sized Ziploc bags.
2. Prep Coconut Chia porridge. Cook quinoa. Cook brown rice.
3. Prepare Mexican Salad Dressing and Prepare Creamy Garden Ranch Dressing.
4. Prepare Broccoli Cheesy Soup. Marinate frozen salmon and place in Ziploc bags to thaw out in fridge until ready to cook.
5. Prep Pad Thai sauce and vegetables.
6. Prepare Huevos Rancheros cups.

Tuesday

Lunch

Lunch

Snack

Snack

  • small orange and 12 pistachios
Dinner

Dinner

Wednesday

Lunch

Lunch

Snack

Snack

  • 2 Tbs. hummus with celery, carrot sticks and 6 whole grain crackers
Dinner

Dinner

Thursday

Mid-Week Prep Day
1. Prepare Spinach Asiago Strata Cups.
2. Prepare salad ingredients for Ahi salad. Marinate Ahi in olive oil.
3. Prepare Creamy Tomato-Basil Soup

Friday

Lunch

Lunch

Snack

Snack

Dinner

Dinner

Sunday

Snack

Snack

  • 2 Tbs. hummus with celery, carrot sticks and 6 whole grain crackers
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,
Pantry Dry Goods

Pantry Dry Goods

  • brown rice or quinoa linguine noodles
  • rolled oats
  • corn tortillas
  • brown rice cakes
  • baked corn chips
  • short grain or regular brown rice
  • quinoa
  • 2 loaves whole grain bread
  • bean chips
Canned Goods

Canned Goods

  • 1 can butter beans, or kidney beans
  • 1 can white navy beans
  • 2 cans black beans
  • 1 can sliced olives
  • 1 can diced green chiles
  • 4 cans diced tomatoes
  • 2 large cartons vegetable broth or chicken broth
Nuts, Seeds & Dried Fruit

Nuts, Seeds & Dried Fruit

  • cacao powder
  • natural almond butter or peanut butter
  • pitted dates
  • dried currants or goji berries
  • honey
  • raw cashews
  • raw walnuts
  • raw almonds
  • roasted peanuts
  • pistachios
  • ground flaxseed or chia seeds
  • toasted sesame seeds, 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
Frozen Goods

Frozen Goods

  • frozen summer squash
  • frozen spinach
  • frozen artichoke hearts
  • frozen lima beans
  • frozen green beans
Spices, Oils and Sauces

Spices, Oils and Sauces

  • baking powder
  • prepared hummus
  • 1 jar Kalamata Olives
  • 1 jar salsa
  • salt
  • pepper
  • coconut oil
  • Smart Balance butter substitute
  • extra-virgin olive oil
  • vegetarian fish sauce, optional
  • sherry or champagne vinegar
  • Braggs Amino Acids, tamari or gluten-free soy sauce
  • ground cinnamon
  • red pepper flakes
  • dried thyme leaves
  • Italian seasoning
  • dried oregano leaves
  • dried basil
  • dried parsley
  • low-sodium ketchup
  • tomato paste
  • vegetarian fish sauce or anchovy paste
  • Sriracha hot sauce
  • chili powder or cayenne pepper
  • cumin
  • paprika
  • dry mustard powder
  • tamarind powder or juice of 2 limes
Fresh Produce

Fresh Produce

  • 8 shallots
  • 2 onions
  • 1 red onion
  • 2 bulb garlic
  • 1 bunch cilantro
  • 1 bunch parsley, optional
  • 1 bag fresh basil
  • 1 container cherry tomatoes
  • 1 bunch celery
  • 1 lb. carrots
  • 1 bag baby carrots
  • 3 red bell peppers
  • 1 hothouse cucumber
  • 1 jicama
  • 1 bunch green onions
  • 1 bag shredded cabbage
  • 1 bag romaine lettuce hearts
  • 1 box arugula
  • 1 box baby kale or Swiss chard greens
  • 1 bag julienned carrots
  • 1 bag mixed baby spinach
  • 1 box mixed greens
  • 2 lbs. broccoli
  • 1 pkg. sliced cremini mushrooms
  • 2 jalapenos
  • 1 bag snap peas
  • 1 1/2 lb. tomatoes
  • 1 sweet potato
  • 5 avocados
  • 1 bunch bananas
  • 6 lemons
  • 6 limes
  • 4 apples
  • 2 pkgs. blueberries
Animal Proteins

Animal Proteins

  • 1 1/2 doz. omega-3 eggs
  • 1 lb. ground turkey
  • 1 lb. wild salmon cut into 4 oz. servings
  • 1 lb. ahi tuna steaks cut into 4 oz. servings
  • 1 can sardines or salmon
  • 1/2 lb. chicken breast
  • 1 lb. vegetarian chicken strips
  • 8 oz. Parmesan cheese
  • 8 oz. Monterey jack cheese, grated
  • 8 oz. goat cheese or feta cheese
  • 8 oz. white cheddar, slices
Pantry Dry Goods

Pantry Dry Goods

  • whole grain crackers, low-sodium
  • 2 loaves sprouted whole grain bread
  • bean chips
  • baked corn chips
  • chia seed and oatmeal packets
Spices, Oils and Sauces

Spices, Oils and Sauces

  • ranch dressing
  • Sriracha hot sauces
  • baking powder
  • 1 jar Kalamata Olives
  • 1 jar salsa
  • Dijon mustard
  • salt
  • pepper
  • coconut oil
  • Smart Balance butter substitute
  • extra-virgin olive oil
  • Braggs Amino Acids, tamari or gluten-free soy sauce
  • ground cinnamon
  • red pepper flakes
  • chili powder or cayenne pepper
  • cumin
  • garlic powder
Nuts, Seeds & Dried Fruit

Nuts, Seeds & Dried Fruit

  • cacao nibs
  • natural almond butter or peanut butter
  • pitted dates
  • dried currants or goji berries
  • raw cashews
  • raw walnuts
  • raw almonds
  • roasted peanuts
  • pistachios
  • ground flaxseed or chia seeds
  • toasted sesame seeds, optional

Nut Milk, Juices and Water

  • almond milk, coconut milk or soy milk
  • soy milk creamer
  • spring water
  • coconut water
  • cocoa smoothie starter
  • vegetable and berry smoothie starter
Frozen Goods

Frozen Goods

  • frozen vegetarian southwestern breakfast burritos
  • frozen pre-made Pad Thai
  • frozen spinach artichoke sandwich
  • frozen broccoli
  • frozen squash
  • frozen edamame
  • frozen lima beans
  • frozen cooked brown rice
Canned Goods

Canned Goods

  • 2 cans low-sodium broccoli soup
  • 2 cans low-sodium chunky tomato soup
  • 2 cans diced tomatoes
  • 1 can cannellini beans
Fresh Produce

Fresh Produce

  • pre-made vegetable and hummus snack packs
  • pre-made Caesar wrap lunch pack
  • Asian salad kit
  • Greek salad kit
  • 1 pkg. bean sprouts
  • 1 bunch cilantro
  • 1 bag fresh basil
  • 1 container cherry tomatoes
  • 1 bunch celery
  • 1 bag baby carrots
  • 1 bag julienned carrots
  • 3 red bell peppers
  • 1 hothouse cucumber
  • 1 bag romaine lettuce hearts
  • 1 large bag mixed baby greens or spinach
  • 4 avocados
  • 1 bunch bananas
  • 3 limes
  • 4 oranges
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 salmon
  • 8 oz. shredded Parmesan cheese
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