Produce- Vegetables and Fruits
-Blackberries, raspberries, blueberries, peaches, plums, cherries,
apples, pears, oranges, grapefruits, tangerines
-Fresh (organic if possible) low glycemic vegetables: broccoli,
cauli_ ower, spinach, kale, collard greens, celery, carrots, lettuce,
radish, onions, garlic, asparagus, green beans, zucchini, peppers,
sweet potatoes, tomatoes, cucumbers, sprouted beans
-Dried apricots–unsulfured
-Dried goji berries (to mix in with nuts and seeds for a trail mix)

Protein
-Jay Robb Whey Protein–Vanilla–24 oz canister
-Organic skim or 1% milk, unsweetened soy or Almond Breeze–
Unsweetened Almond Milk
-Omega 3 Eggs
-Hummus
-Greek Yogurt (2%) 8 oz size
-Cottage Cheese
-Tofu, fresh _ sh, turkey, chicken, grass fed beef
-Natural Turkey Sausage, no nitrates

Healthy Fats
-Olive oil
-Canola oil
-Flaxseeds either grind them yourself in a co_ ee grinder or
buy them already ground. Refrigerate
-Unsweetened wheat germ
-Fresh Ground almond or cashew butter
-Unsalted nuts: cashews, walnuts, almonds, pistachios,
pecans, sun_ ower seeds, pumpkin seeds slivered almonds
-Grains and Legumes
-Ezekial Sprouted Grain Bread (frozen food section)
-Quinoa (cooks like rice but has more protein)
-Rolled Oats or Steel Cut Oats
-Beans: Edamame, sprouted mung beans, garbanzos, black
beans, pinto beans
-Barley, Cracked Wheat (Bulgur wheat—tabouleh)
-Spelt Crackers, Mary’s Gone Crackers

Miscellaneous
-Stevia (box of packets in the sweetener section)

Nutrition
1. Keep the Glycemic Index of all below 50. Make sure
that each meal includes a lean protein, a low glycemic
carbohydrate and a healthy fat.
2. Avoid white rice, potatoes, bread, pasta or alcohol. Eat sweet
potato, brown rice, quinoa, beans and bulgur wheat.
3. Eat 3 meals and snacks every day. Do not go longer than 4
hours without eating. Have 3-5 vegetables per day and 2-3
fruits. No fruit juice!
4. Always have a fat or protein with a carbohydrate. This will
slow the rate of the glycation of the carbohydrate and the
rate or absorption.
5. Add all seeds and nuts (except peanuts) daily, sprinkle a
tablespoon of ground _ axseeds on yogurt, vegetables,
protein shakes or oatmeal.
6. Drink at least 80 to 100 oz of water a day. Drink an additional
8-16 oz of water for every 20 minutes of exercise.
7. No fruit after 6pm. If hungry after dinner, have a lean source
of protein (egg white omelet, chicken breast, tuna, etc) or a
protein drink.
8. Try adding plain, low-fat yogurt to your routine. Try it with
berries and a few chopped nuts or ground _ axseeds. You
might also enjoy it with a chopped apple, nuts, _ axseeds and
cinnamon.
9. Eat a good protein meal or shake within 30 minutes after
your workout.
10. Keep a log of your nutritional intake for the next two weeks.

Breakfast:
1. Egg Omelet (1 whole egg with 2-3 egg whites) with
vegetables cooked with olive oil. Serve with grapefruit.
2. Cottage Cheese with sliced pear and almonds.
3. Greek Yogurt with berries and _ axseeds/nuts.
4. Raw Oatmeal with a scoop of vanilla protein powder, nuts,
ground _ axseeds. Stir in boiling water until creamy. Top
with fresh berries.

Snacks:
1. 1-2 tablespoons of any nuts except peanuts.
2. Fruit with nuts.
3. Lean source of protein (turkey, chicken, tuna in bag, hard
boiled eggs, veggie burgers with 12-14 grams of protein.
4. Hummus and vegetables.
5. Almond butter and apple or Ezejuak Sprouted Grain Bread.
Lunch and Dinner:
Lean source of protein (turkey, chicken, tuna, _ sh, tofu, soy
based protein, egg whites, veggie burgers with 12-14 grams of
protein), 1-2 vegetables and unlimited salad.

Snack Ideas

Sweet and Creamy Snacks
• Greek Yogurt with half chopped apple, lots of cinnamon
1 Tbsp toasted slivered almonds (tastes like apple pie and
ice cream)
• Low fat whipped cottage cheese with cinnamon and
stevia (tastes like cheesecake)
• Greek yogurt with a tsp of instant expresso co_ ee
granules and stevia (decaf or regular)
• Greek yogurt with a tsp of Hersey’s Cocoa Powder,
unsweetened, and stevia. You can put it in the freezer for
15-20 min and it is the consistency of gelato
• Protein drink–in a blender, use skim milk, unsweetened
soy milk, unsweetened chocolate almond milk or water.
Add a scoop of protein powder, 8-10 ice cubes, a Tbsp of
ground _ axseeds and blend until thick and creamy
• More varieties of protein shakes: Add frozen berries or
frozen peaches. Use cold co_ ee instead of milk. Use
unsweetened cocoa powder, add stevia if necessary

Fruit Snacks:
• Apple slices with a Tbsp of almond butter
• Sliced pear and low fat cottage cheese with slivered
almonds
• Dried unsulfured apricots with almonds
• Winter fruit salad–sliced oranges, apples and strawberries
tossed with lemon juice and stevia and a Tbsp of
shredded natural coconut
• Dried goji berries combined with mixed nuts
• Fruit cobbler–heat low glycemic fruit in a little water with
cinnamon, nutmeg, and stevia, until fruit is tender. Mix in
rolled oats, ground _ axseed and nuts of choice. Put into a
baking dish, bake at 350° until golden brown. Let it cool
and sprinkle with vanilla protein powder or top with a
scoop of plain yogurt
• Cooked fruit with cottage cheese–simmer fruit of choice
in small amount of water. Reduce liquid as it cooks. Spoon
onto a scoop of low fat cottage cheese
• Pear slices topped with soft goat cheese

Salty and Crunchy Snacks:
• Spicy popped pumpkin seeds–put pumpkin seeds into
a bowl and sprinkle on them cayenne pepper, cumin,
paprika or any spice of your liking. Toss the seeds until
lightly coated. Put on a cookie sheet that has been coated
with olive oil. Bake at 375° for 8 minutes
• Zucchini chips–on a baking sheet coated with 2 Tbsp
of olive oil, put thinly sliced zucchini. Bake at 400° until
crispy and brown. Top with sea salt
• Seapoint Farms Dry Roasted Edamame–try with wasabe
• Toasted tamari almonds–raw almonds tossed in tamari
sauce. Bake in a toaster oven at 350° until brown
• Spelt seeded cracker with low fat cheese
Veggie Snacks:
• Celery with almond butter
• Vegetables for dip, raw or blanched. To blanch a vegetable
such as broccoli, cauli_ ower, green beans: drop into
boiling water for 1 minute until color brightens, remove
and drain immediately. You can rinse under cold water to
stop the cooking so they will be crispy
• Dip veggies in a mix of toasted sesame seeds and ground
sea salt (unless you have high blood pressure!)
• Sliced vegetables, hummus, guacamole dips should be
made with low fat yogurt rather than sour cream

A snack can be:
• Protein only
• Fat only
• Carbohydrate with fat
• Carbohydrate with protein
• Carbohydrate with protein and fat
After dinner a snack should be protein only!

• Whole radish topped with soft goat cheese
• Roasted cauli_ ower–toss _ orets in a mixing bowl with
a Tbsp of olive oil and a little sea salt. Bake at 400° on
baking sheet for 30-40 minutes
• Roasted asparagus–sprinkle with Italian herbs, olive oil
and Parmesan cheese, wrap in foil packs and bake in
toaster over at 350° for 10-12 minutes
• Grilled vegetables (zucchini, peppers, eggplant, onions,
asparagus) brush with olive oil, sprinkle with salt, pepper
and Italian herbs. Grill on hot grill and then drizzle with
balsamic vinegar
• Steam fresh green beans until they are bright green (just
a couple of minutes) and toss with grated orange rind
(zest), then sprinkle toasted slivered almonds on top
• Quinoa–sauté diced onion in olive oil in a sauce pan for
a few minutes. After it is soft and clear, stir in one cup of
dry quinoa, stirring for a couple minutes until it is slightly
brown. Add 2 cups of low sodium chicken broth. Cover
and cook for 15 minutes until all the liquid is absorbed.
In the last 5 minutes you can choose to add any fresh
or frozen chopped vegetable that you may have. Try it
with chopped cilantro sprinkled on top and/or slivered
almonds

Mustard Vinaigrette Salad Dressing
3 Tbsp water
½ packet of stevia
5 tsp of olive oil
2 Tbsp of balsamic vinegar
1½ tsp of stone ground mustard
½ tsp ground pepper
Shake in a small jar