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Week 6 Premium Lifestyle Plan

In a stressful, crazy and unpredictable world, the one thing you can always control is the food that you put in your body. Although it may seem difficult at first, with practice you will learn that you have more control over your life than you ever realized!

Never had a breakfast salad? Try the two breakfast salad recipes featured this week and get more nutrients and fiber to sustain energy throughout the day. This is also a good week to start turning your leftovers into wraps!

Start a New Habit

Fall in love with your leftovers by making delicious, practical wraps! Whether it’s lettuce or rice paper, sushi or flat bread, wrap leftovers to add variety and make quick meals last night’s dinner.

TIP

Don’t just eat food that’s good for you. Eat food you like. Whether it’s crunchy red peppers, tender-crisp blanched green beans, or refreshing sticks of jicama, buy vegetables that you’ll actually enjoy snacking on.

TIP

Walk after dinner! Turn off the TV and interact with your significant other while getting in your steps after dinner. Its a great way to relax, connect and decompress.

Monday

Lunch

Lunch

Snack

Snack

  • grapes and walnuts
Dinner

Dinner

Beginning of Week Prep Day
1. Prep first four ingredients of smoothies into Ziploc bags and store in freezer.
2. Prep eggs and potatoes for Breakfast Spinach Salad.
3. Make Indian Samosa Wrap.
4. Prep Quinoa Fruit Salad.
5. Make Veggie Burgers. Store in refrigerator or freeze.
6. Make Thai Basil Chili Sauce. Cook black rice.
7. Make spice blend for Indian Chicken Biryani and marinate chicken thighs.
8. Cook quinoa and basmati rice. Cook Indian Chicken Biryani.
9. Cut up vegetables for snacks and prep vegetables for roasting.

Tuesday

Lunch

Lunch

Snack

Snack

  • 1/4 cup hummus with bell peppers and celery
Dinner

Dinner

Wednesday

Breakfast

Breakfast

Lunch

Lunch

Snack

Snack

  • 12 almonds with olives and 6 whole grain crackers
Dinner

Dinner

Thursday

Lunch

Lunch

Snack

Snack

  • grapes and walnuts
Dinner

Dinner

Mid-Week Prep Day
1. Marinate lamb for Moroccan Lamb Tagine.
2. Marinate swordfish for Mexican Street Style Fish Tacos.
3. Make salsa for fish tacos.
4. Prep ingredients for Korean Bimbimbap Rice Bowl.
5. Make Mexican Tamale Pie.

Friday

Lunch

Lunch

Snack

Snack

  • 1/4 cup hummus with bell peppers and celery
Dinner

Dinner

Saturday

Breakfast

Breakfast

Snack

Snack

  • 12 almonds with olives and 6 whole grain crackers

Sunday

Lunch

Lunch

Snack

Snack

  • grapes and walnuts

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 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

  • lentils
  • corn tortillas
  • whole wheat tortillas or whole grain flatbreads
  • baked corn chips
  • black rice or short grain brown rice
  • quinoa
  • 1 loaf whole grain bread
  • bean chips
  • bulgur wheat
  • basmati rice
  • panko bread crumbs
  • whole grain crackers
  • Ceylon black tea or Thai tea leaves
Frozen Goods

Frozen Goods

  • frozen spinach
  • frozen cherries
  • frozen mango
  • frozen carrots
  • frozen petite peas
Nuts, Seeds & Dried Fruit

Nuts, Seeds & Dried Fruit

  • cacao powder
  • hemp seeds
  • chia seeds
  • natural almond butter or peanut butter
  • pitted dates
  • dried goji berries
  • raw cashews
  • raw almonds
  • sliced almonds
  • walnuts
  • ground flaxseed or chia seeds
  • raw sunflower 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
  • spring water
  • coconut water
  • blueberry pomegranate juice
Canned Goods

Canned Goods

  • marinated olives
  • pitted green olives
  • 2 cans coconut milk
Spices, Oils and Sauces

Spices, Oils and Sauces

  • salt
  • pepper
  • coconut oil
  • toasted sesame oil
  • grape seed oil or safflower oil
  • extra-virgin olive oil
  • Garam Masala spice blend
  • red chili flakes
  • chili powder or cayenne pepper
  • ancho chili powder
  • chipotle chili powder
  • sweet paprika
  • ground coriander
  • ground cumin
  • dry mustard powder
  • ground cinnamon
  • cinnamon stick
  • turmeric
  • dried oregano
  • cardamom pods, optional
  • saffron, optional
  • Sriracha hot sauce
  • honey
  • tomato paste
  • champagne vinegar
  • balsamic vinegar
  • fish sauce or Braggs Amino Acids
  • salsa
  • hummus
Fresh Produce

Fresh Produce

  • 8 shallots
  • 2 onions
  • 1 red onion
  • 4-inch ginger root
  • 4 bulb garlic
  • 1 bunch cilantro
  • 2 pkgs. basil
  • 1 pkg. fresh mint
  • 1 1/2 lbs. Asian style mixed raw and cut vegetables
  • 1 containers cherry tomatoes
  • 1 bunch celery
  • 2 lbs. carrots
  • 1 bag baby carrots
  • 3 red bell peppers
  • 1 hothouse cucumber
  • 1 bunch green onions
  • 1 bag romaine lettuce hearts
  • 1 box kale
  • 1 bag julienned carrots
  • 1 bag spinach
  • 1 head purple cabbage
  • 1 lb. red potatoes
  • 4 jalapenos
  • 1 pkg. sliced cremini mushrooms
  • 8 oz. shiitake mushrooms
  • 1 lb. tomatoes
  • 5 avocados
  • 1 bunch bananas
  • 1 pineapple
  • 6 lemons
  • 6 limes
  • 4 oranges
  • 1 pkg. strawberries
  • 1 pkg. blueberries
  • 1 bunch grapes
Animal Proteins

Animal Proteins

  • 1 doz. omega-3 eggs
  • 5 oz. beef blade steak
  • 1 lb. lamb shoulder
  • 1 lb. swordfish
  • 1 lb. chicken thighs
  • 1 lb. vegetarian beef crumbles
  • 2 blocks firm tofu
  • 16 oz. coconut yogurt
Pantry Dry Goods

Pantry Dry Goods

  • corn tortillas
  • whole wheat tortillas or whole grain flatbreads
  • brown rice cakes
  • baked corn chips
  • black rice or short grain brown rice
  • quinoa
  • 1 loaf whole grain bread
  • bean chips
  • bulgur wheat
  • basmati rice
  • panko bread crumbs
  • whole grain crackers
  • Ceylon black tea or Thai tea leaves
Spices, Oils and Sauces

Spices, Oils and Sauces

  • Sriracha hot sauces
  • 1 jar pineapple salsa
  • 1 jar mango chutney
  • Dijon mustard
  • Thai Basil Chili simmer sauce
  • Moroccan Tagine braising sauce
  • Indian Tandoori masala spice blend
  • hummus
  • marinated olives
Nuts, Seeds & Dried Fruit

Nuts, Seeds & Dried Fruit

  • natural almond or peanut butter
  • pitted dates
  • dried goji berries
  • cacao nibs
  • raw walnuts
  • sliced almonds
  • raw almonds
  • ground flaxseed or chia seeds
Nut Milk, Juices and Water

Nut Milk, Juices and Water

  • almond milk, coconut milk or soy milk
  • spring water
  • 3 coconut water
  • 4 hemp, coconut, and turmeric milk
Frozen Goods

Frozen Goods

  • frozen cooked brown rice
  • frozen cooked quinoa
  • frozen garden burgers
  • frozen tropical smoothie starter
  • frozen berry smoothie starter
  • frozen roasted vegetables
  • frozen spinach
  • frozen Indian Samosa wrap
  • frozen Korean Bimbimbap with beef
  • frozen vegetarian tacos
  • frozen Asian vegetable stir-fry mix
  • frozen Indian Chicken Biryani entrée
  • frozen vegetarian tamale entree
Canned Goods

Canned Goods

  • 2 cans coconut milk
Fresh Produce

Fresh Produce

  • 1 1/2 lbs. Asian style mixed raw and cut vegetables
  • 1 container cherry tomatoes
  • 1 bunch celery
  • 1 bag baby carrots
  • 2 red bell peppers
  • 1 hothouse cucumber
  • 1 bunch green onions
  • 1 bag romaine lettuce hearts
  • 1 box kale
  • 1 bag julienned carrots
  • 1 bag spinach
  • 1 head purple cabbage
  • 1 lb. red potatoes
  • 5 avocados
  • 1 bunch bananas
  • 6 lemons
  • 6 limes
  • 4 oranges
  • 1 pkg. strawberries
  • 1 pkg. blueberries
  • 1 bunch grapes
Animal Proteins

Animal Proteins

  • 1 doz. omega-3 eggs
  • 2 blocks firm tofu
  • 16 oz. coconut yogurt
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