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Week 9 Premium Lifestyle Plan

Remember, for optimal nutrition your meals should decrease in portion size as you go through the day. It often takes time to retrain your body to eat less in the evening, so if you wake up in the middle of the night starving, it’s because your blood sugar has dropped.

Grab half a piece of sprouted grain toast and almond butter if you must. It’s not ideal, but a small healthy snack before bedtime can also help you adjust to smaller portion sizes in the evening. You can do it!

Start a New Habit

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TIP

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TIP

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Monday

Lunch

Lunch

  • Veggie Burger Wrap
  • bean chips and salsa
Snack

Snack

  • 1 cup edamame and 6 almonds
Dinner

Dinner

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. Prep ‘Sausage’ and Egg English Breakfast Muffin ingredients
  4. Make Huevos Rancheros cups recipe
  5. Make Garlic Lemon Hummus
  6. Prep Protein Pancakes recipe

Tuesday

Lunch

Lunch

Snack

Snack

  • Cinnamon Apples with Pecans and dried cranberries

Thursday

Mid-Week Prep Day

  1. Make Indian Spiced Lentil Stew and marinate swordfish
  2. Make Turkey Chili
  3. Bake turkey breasts
  4. Make Triple Berry Salad dressing

Friday

Lunch

Lunch

Snack

Snack

  • Cinnamon Apples with Pecans and dried cranberries
Dinner

Dinner

Saturday

Breakfast

Breakfast

Lunch

Lunch

Snack

Snack

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

Dinner

Sunday

Lunch

Lunch

Snack

Snack

  • 1 cup edamame and 6 almonds
Dinner

Dinner

  • Veggie Burger Wrap
  • bean chips and salsa

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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 English muffins
  • whole grain pancake mix
  • corn tortillas
  • whole grain tortillas or flatbread
  • bean chips
  • brown rice cakes
  • lentils
Spices, Oils and Sauces

Spices, Oils and Sauces

  • salsa
  • salt
  • pepper
  • coconut oil
  • Smart Balance butter substitute
  • extra-virgin olive oil
  • red wine
  • balsamic vinegar
  • Sriracha hot sauce
  • cumin
  • turmeric
  • ground cinnamon
  • ground coriander
  • dry mustard powder
  • chili powder or cayenne pepper
  • red pepper flakes
  • dried oregano
  • vanilla extract
Nuts, Seeds & Dried Fruit

Nuts, Seeds & Dried Fruit

  • cacao powder
  • natural almond
  • pitted dates
  • dried cranberries
  • dried blueberries
  • honey
  • raw almonds
  • raw cashews
  • raw walnuts
  • pecans
  • pistachios
  • ground flaxseed or chia seeds
  • hemp seeds
  • tahini
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 cherries
  • frozen spinach
  • frozen edamame
  • frozen veggie burger
  • frozen veggie sausage patties
Canned Goods

Canned Goods

  • 2 cans black beans
  • 2 cans diced tomatoes
  • 1 can white beans
  • 1 can diced green chiles
  • 2 cans garbanzo beans
  • 1 can sliced olives
  • 1 large carton low-sodium chicken broth
Fresh Produce

Fresh Produce

  • 2 shallots
  • 3 onions
  • 2 bulb garlic
  • 1 bunch cilantro
  • 1 bag fresh basil
  • 1 large 6-inch piece of fresh ginger
  • 1 pkg. alfalfa sprouts
  • 1 pkg. cherry tomatoes
  • 1 bunch green onion
  • 1 bunch celery
  • 1 lb. carrots
  • 1 hothouse cucumber
  • 3 red bell peppers
  • 1 pkg. sugar snap peas
  • 1 sweet potato
  • 1 box arugula
  • 2 lbs. broccoli
  • 1 box baby kale or Swiss chard greens
  • 1 bag julienned carrots
  • 1 large bag mixed baby greens or spinach2 jalapenos3 lemons3 limes6 apples1 bunch bananas1 pkg. strawberries2 pkgs. blueberries1 pkg. raspberries
Animal Proteins

Animal Proteins

  • 1 doz. omega-3 eggs
  • 1 lb. salmon
  • 1 lb. swordfish steak
  • 1 lb. ground turkey
  • 1 lb. turkey breast
  • 8 oz. white cheddar, shredded
  • 8 oz. Monterey jack cheese, shredded
  • 8 oz. Parmesan or rice cheese, shredded
  • 8 oz. Greek whole milk yogurt
Pantry Dry Goods

Pantry Dry Goods

  • rolled oats
  • whole grain pancake mix
  • corn tortillas
  • whole grain tortillas or flatbread
  • bean chips
  • brown rice cakes
Spices, Oils and Sauces

Spices, Oils and Sauces

  • salsa
  • salt
  • pepper
  • balsamic vinaigrette
  • pesto
  • hummus
  • ranch dressing
  • Red Thai Chili Curry simmer sauce
  • Asian sesame vinaigrette
  • Smart Balance butter substitute
  • extra-virgin olive oil
  • Sriracha hot sauce
  • Indian Tandoori Spice blend
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
  • pistachios
  • ground flaxseed or chia seeds
  • raw hemp seeds
  • raw sunflower seeds
Nut Milk, Juices and Water

Nut Milk, Juices and Water

  • almond milk, coconut milk or soy milk
  • soy milk creamer
  • spring water
  • coconut water
  • fresh green vegetable juice
  • hemp, coconut and turmeric milk
Frozen Goods

Frozen Goods

  • frozen cooked brown rice
  • frozen cherries
  • frozen spinach
  • frozen kale
  • frozen broccoli
  • frozen sweet potatoes
  • frozen edamame
  • frozen veggie burger
  • frozen vegetarian breakfast sandwich
  • frozen vegetarian Southwestern burrito
Canned Goods

Canned Goods

  • 1 can coconut milk
  • 1 can garbanzo beans
  • 2 cans low-sodium broccoli soup
  • 2 cans vegetarian chili
  • 1 pkg. Indian spiced lentils
Fresh Produce

Fresh Produce

  • pre-made vegetable and hummus wrap
  • pre-made Caesar wraps
  • 1 bunch cilantro
  • 1 bag fresh basil
  • 1 large 6-inch piece of fresh ginger
  • 1 pkg. alfalfa sprouts
  • 1 pkg. cherry tomatoes
  • 1 bunch green onion
  • 1 bunch celery
  • 1 lb. carrots
  • 1 hothouse cucumber
  • 3 red bell peppers
  • 1 pkg. sugar snap peas
  • 1 bag Asian salad mix
  • 1 box baby kale or Swiss chard greens
  • 1 bag julienned carrots
  • 1 large bag mixed baby greens or spinach
  • 2 jalapenos
  • 4 avocados
  • 3 lemons
  • 3 limes
  • 6 apples
  • 1 bunch bananas
  • 1 pkg. strawberries
  • 2 pkgs. blueberries
  • 1 pkg. raspberries
Animal Proteins

Animal Proteins

  • 1 doz. omega-3 eggs
  • 1 lb. salmon
  • 1 lb. swordfish steak
  • 8 oz. white cheddar, shredded
  • 8 oz. Monterey jack cheese, shredded
  • 8 oz. Parmesan or rice cheese, shredded
  • 8 oz. Greek whole milk yogurt
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