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Week 8 Premium Lifestyle Plan

Believe it or not, most people have no trouble getting enough whole grains into their diet. Clearly, all white breads should be replaced with whole grains, but don’t go overboard: Portion your whole grain servings like croutons or as a condiment to your meal.

For tasty beverage ideas, refer back to this week’s lesson for some nice alternatives to soda and alcoholic beverages, or freeze fruit and juice in ice cube trays to add extra flavor to your sparkling water to stay hydrated.

Start a New Habit

 Freeze extra smoothie leftovers in ice cube trays and add to blender when you are ready to have some more!

TIP

Make brown rice extra crispy by sautéing with coconut oil, then toss on vegetables or salad for extra crunch.

TIP

Rehydrate after a workout with coconut water for natural electrolytes and less sugar than energy drinks!

Monday

Beginning of Week Prep Day
1. Prep first 4 ingredients of smoothies into Ziploc bags and store in freezer.
2. Prep juice ingredients and put into gallon-sized Ziploc bags and store in the refrigerator.
3. Make Spinach Asiago Strata cups.
4. Make dressing for Tomato Caprese Salad.
5. Make Cranberry Pumpkin Walnut Trail Mix.
6. Prep vegetables to roast.
7. Cook rice.

Wednesday

Breakfast

Breakfast

Lunch

Lunch

Thursday

Snack

Snack

  • 6 almonds with olives and 6 whole grain crackers
Dinner

Dinner

Mid-Week Prep Day

  1. Prep ingredients for Blueberry Acai Bowl and store in freezer.
  2. Make High-protein Granola.
  3. Make sauce for Chicken Penne Pomodoro and prep chicken.
  4. Make dressing for Kale Caesar Salad
  5. Make Italian Cioppino.
  6. Marinate ahi. Make dressing for Sesame Ahi Salad.
  7. Prep Green Chile Chicken Enchiladas.

Saturday

Breakfast

Breakfast

Lunch

Lunch

Snack

Snack

  • 1 small orange and 12 pistachios

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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

  • rolled oats
  • whole grain bread
  • sprouted grain cereal nuggets or Grape nuts
  • brown rice or quinoa penne pasta
  • black rice or brown rice
  • corn tortillas
  • whole grain crackers
  • oat cereal squares
Spices, Oils and Sauces

Spices, Oils and Sauces

  • red curry paste
  • 1 jar tomatillo salsa
  • salt
  • pepper
  • coconut oil
  • toasted sesame oil
  • Smart Balance butter substitute
  • extra-virgin olive oil
  • red wine
  • balsamic vinegar
  • vegetarian fish sauce, optional
  • Sriracha hot sauce
  • Braggs Amino Acids, tamari or gluten-free soy sauce
  • brewer’s yeast
  • red pepper flakes
  • dried oregano
  • bay leaves
  • toasted sesame seeds
Nuts, Seeds & Dried Fruit

Nuts, Seeds & Dried Fruit

  • vegan vanilla protein powder
  • cacao powder
  • natural peanut butter
  • pitted dates
  • dried currants or goji berries
  • maple syrup
  • honey
  • raw cashews
  • raw walnuts
  • pistachios
  • ground flaxseed or chia seeds
  • raw sunflower seeds
  • raw pumpkin 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
  • soy milk creamer
  • spring water
  • coconut water
  • 1 block firm tofu
Frozen Goods

Frozen Goods

  • frozen lemon juice concentrate
  • frozen acai
  • frozen blueberries
  • frozen mango
  • frozen pineapple
  • frozen raspberries
  • frozen strawberry
  • frozen spinach
  • frozen kale
  • frozen beets
Canned Goods

Canned Goods

  • 1 can clams in juice
  • 2 cans crushed tomatoes
  • 1 can crushed tomatoes
  • 2 cans garbanzo beans
  • 1 can black beans
  • 1 can artichoke hearts
  • 1 can sliced olives
  • 1 can coconut milk
Fresh Produce

Fresh Produce

  • 3 onions
  • 2 bulbs garlic
  • 1 bunch parsley
  • 1 bag fresh basil
  • 1 6-inch piece of fresh ginger
  • 1 pkg. cherry tomatoes
  • 1 bunch celery
  • 2 bulbs fennel
  • 1 lb. carrots
  • 3 red bell peppers
  • 1 box arugula
  • 1 box baby kale or Swiss chard greens
  • 1 bag julienned carrots
  • 1 large bag mixed baby greens or spinach
  • 1 bag snap peas
  • 5 tomatillos or (1 jar tomatillo salsa)
  • 3 lemons
  • 3 limes
  • 4 pears
  • 2 pkgs. blueberries
Animal Proteins

Animal Proteins

  • 2 lbs. salmon
  • 1 lb. shrimp
  • 1/2 lb. ahi tuna steaks
  • 1 lb. skinless chicken breasts
  • 8 oz. white cheddar, slices
  • 8 oz. Monterey jack cheese, grated
  • 8 oz. Buffalo mozzarella balls
  • 1 container Tofutti sour cream or 8 oz. Greek Yogurt
Pantry Dry Goods

Pantry Dry Goods

  • whole grain protein granola cereal
  • whole grain crackers
  • oat cereal squares
  • whole grain bread
  • oatmeal packets
Spices, Oils and Sauces

Spices, Oils and Sauces

  • Dijon mustard
  • pesto
  • Asian sesame dressing
  • balsamic vinaigrette
  • Thai red curry simmer sauce
  • salt
  • pepper
  • coconut oil
  • extra-virgin olive oil
  • red pepper flakes
Nuts, Seeds & Dried Fruit

Nuts, Seeds & Dried Fruit

  • cacao powder
  • natural almond butter or peanut butter
  • pitted dates
  • dried currants or goji berries
  • 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
Nut Milk, Juices and Water

Nut Milk, Juices and Water

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

Frozen Goods

  • frozen oatmeal
  • frozen cooked brown rice
  • frozen lemon juice concentrate
  • frozen tropical fruit smoothie starter
  • frozen berry and kale smoothie starter
  • frozen acai
  • frozen blueberries
  • frozen mango
  • frozen pineapple
  • frozen raspberries
  • frozen strawberry
  • frozen spinach
  • frozen kale
  • frozen beets
  • frozen Asian stir-fry vegetable blend
  • frozen roasted vegetables
  • frozen pasta and vegetable bowl
Canned Goods

Canned Goods

  • 1 can coconut milk
  • 1 can garbanzo beans
  • 2 cans zesty tomato bisque
Fresh Produce

Fresh Produce

  • 1 bunch parsley
  • 1 bag fresh basil
  • 1 6-inch piece of fresh ginger
  • 1 pkg. cherry tomatoes
  • 1 bunch celery
  • 1 lb. carrots
  • 3 red bell peppers
  • 1 box arugula
  • 1 box baby kale or Swiss chard greens
  • 1 bag julienned carrots
  • 1 large bag mixed baby greens or spinach
  • 3 lemons
  • 3 limes
  • 4 pears
  • 2 pkgs. blueberries
Animal Proteins

Animal Proteins

  • 1 lb. salmon
  • 1/2 lb. shrimp
  • 1/2 lb. ahi tuna steaks
  • 1 can salmon
  • 8 oz. white cheddar, slices
  • 8 oz. Buffalo mozzarella balls
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