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Week 7 Premium Lifestyle Plan

This week is about getting out into the real world and practicing the skills you have acquired. Don’t feel bad if you don’t make seven days worth of meals at home this week. Go out and eat! Remember to plan ahead to scout out healthy options and don’t forget to eat proper portions!

If cooking still isn’t your thing (although it should be!), each recipe has an easy substitution for fast and easy preparation. Just remember—packaged foods may contain ingredients such as food additives, GMO products or stabilizers that can keep you from losing weight or reaching your health goals!

Monday

Beginning of Week Prep Day
1. Prep first 4 ingredients of smoothies into ziplock bags and store in freezer.
2. Cook Brown Rice or Bulgar.
3. Prep Burritos, Breakfast Sandwiches, and assemble No Cook Breakfast Cereal (minus the liquid).
4. Prepare Chicken Tortilla Soup.
5. Prepare Garlic Lemon Hummus.

Thursday

Mid-Week Prep Day
1. Prepare Turkey Chilli.
2. Prepare and roast vegetables.
3. Prepare Tuna Salad and boil eggs.
4. Prepare Walnut Pesto and Garlic Alfredo Sauce.
5. Prepare Strawberry Dressing.

Saturday

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

  • Butter and mayonnaise: all
  • 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: 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
Pantry Dry Goods

Pantry Dry Goods

  • 1 large sprouted grain bread loaf
  • rolled oats
  • quinoa
  • sprouted or regular organic bulgur wheat or brown rice
  • 8 sprouted grain tortillas, GF tortillas, or whole grain flat bread
  • sprouted grain English muffin
  • brown rice cakes
Spices, Oils and Sauces

Spices, Oils and Sauces

  • salt
  • pepper
  • coconut oil
  • Earth Balance or Smart Balance Butter Substitute
  • extra virgin olive oil
  • balsamic vinegar
  • red wine vinegar
  • Cholula Hot Sauce, optional
  • chili powder or chili blend
  • ground cumin
  • dried basil
  • cinnamon
  • dried dill
Nuts, Seeds & Dried Fruit

Nuts, Seeds & Dried Fruit

  • almond butter
  • dried goji berries
  • pumpkin seeds or sunflower seeds
  • raw cashews
  • shelled pistachios
  • raw almonds
  • ground flax seeds or chia seeds
  • whole chia seeds
  • cacao powder
  • hemp seeds, optional
  • cacao nibs, optional
Nut Milk, Juices, Water, and Sauce Substitutes in Refrigerator Section

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

  • almond milk or coconut milk or vanilla soy milk
  • Vegenaise mayonnaise substitute
  • Tofutti sour cream substitute or plain non-fat Greek yogurt
  • vegetarian sausage
  • vegan rice cheese, optional
  • pomegranate blackberry juice
Frozen Goods

Frozen Goods

  • frozen dark sweet cherries
  • frozen mango
  • frozen pineapple
  • frozen carrots
  • frozen pineapple
  • frozen strawberries, blueberries or raspberries
  • frozen spinach
Canned Goods

Canned Goods

  • 2 can black beans
  • 2 can cannellini beans
  • 2 can chickpeas (400g or 14oz)
  • 1 block firm tofu
Fresh Produce

Fresh Produce

  • 1 red onion
  • 3 onions
  • 2 bunch garlic
  • 1 bunch asparagus
  • 1 container Cherry tomatoes
  • 1 small bunch celery stalk
  • 1 large bag mixed baby greens or spinach
  • 4 portabella mushrooms
  • 1 hothouse cucumber
  • 5 medium zucchini
  • 1 bag baby carrots
  • 8 medium carrots
  • 1 bucnh celery
  • 3 avocados
  • 4 bananas
  • 6 lemons or limes
  • 2 granny smith apples
  • 1 pear
Animal Proteins

Animal Proteins

  • packaged tuna or smoked salmon
  • 1 lb. ground turkey breast or frozen veggie beef crumbles
  • 1 lb. chicken split breasts
  • 1/2 lb. chicken breast cutlets, can substitute for turkey cutlets
  • 1 lb. wild salmon
  • 10-12 oz. feta or goat cheese
  • 1 carton egg beaters, or egg whites
  • 6 organic omega-3 eggs
Pantry Dry Goods

Pantry Dry Goods

  • bean chips
  • sprouted grain bread
  • brown rice pasta
Spices, Oils and Sauces

Spices, Oils and Sauces

  • poppyseed dressing
  • balsamic vinaigrette
  • pesto
  • salsa hot sauce
  • alfredo sauce
  • hummus
Nuts, Seeds & Dried Fruit

Nuts, Seeds & Dried Fruit

  • cashews
  • almonds
  • pistachios
  • walnuts
  • peanut butter
  • ground flax seeds
Nut Milk, Juices, Water, and Sauce Substitutes in Refrigerator Section

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

  • pomegranate blueberry juice
  • Vegennaise
  • tofutti sour cream or plain Greek yogurt
  • almond or coconut milk
Frozen Goods

Frozen Goods

  • frozen breakfast burrito frozen breakfast sandwich
  • frozen oatmeal
  • frozen strawberries, blueberries or raspberries
  • frozen grilled vegetables
  • frozen cauliflower
  • frozen carrots, diced
  • frozen corn
  • frozen spinach
  • frozen carrots
  • frozen pineapple
  • frozen mango
  • frozen dark sweet cherries
Canned Goods

Canned Goods

  • vegetarian chilli
  • canned tortilla soup
  • black beans
Fresh Produce

Fresh Produce

  • 1 package basil
  • 1 large package spinach
  • 1 bunch cilantro
  • 1 bunch green onion
  • 1 lb. tomato
  • 1 bag baby carrots
  • 1 bunch celery
  • 1 large package premade mixed salad
  • 3 red bell peppers
  • 1 container fresh berries
  • 1 bunch bananas
  • 3 pears
  • 2 apples
  • 3 avocados
  • 3 limes
  • frozen spinach
  • frozen carrots
  • frozen pineapple
  • frozen mango
  • frozen dark sweet cherries
Animal Proteins

Animal Proteins

  • 6-8 oz. or 2 cans tuna
  • 8-12 oz. frozen wild salmon
  • 1/2 lb. chicken breast
  • 6 omega-3 eggs
  • 6-8 oz. goat cheese
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