Produce- Vegetables and Fruits
-Blackberries, raspberries, blueberries, peaches, plums, cherries,
apples, pears, oranges, grapefruits, tangerines
Fresh (organic if possible) low glycemic vegetables: broccoli,
cauliflower, 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 turkey, chicken, grass fed beef
-Natural Turkey Sausage, no nitrates

Healthy Fats
-Olive oil
-Canola oil
-Flaxseeds either grind them yourself in a coffee grinder or
buy them already ground. Refrigerate
-Unsweetened wheat germ
-Fresh Ground almond or cashew butter
-Unsalted nuts: cashews, walnuts, almonds, pistachios,
pecans, sunflower seeds, pumpkin seeds slivered almonds
-Grains and Legumes
-Ezekiel 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

Alternative sweeteners such as agave, coconut sugar, honey, stevia

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 flaxseeds 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. Electrolytes ARE important in water !!!
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 flaxseeds. You
might also enjoy it with a chopped apple, nuts, flaxseeds and
cinnamon.
9. Eat a good protein meal or shake within 30 minutes after
your workout.
10. Keeping a log of your nutritional intake for the two weeks can be helpful if you have that kinda brain.

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 flaxseeds/nuts.
4. Raw Oatmeal with a scoop of vanilla protein powder, nuts,
ground flaxseeds. 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, fish, tofu, soy
based protein, egg whites, veggie burgers with 12-14 grams of
protein), 1-2 vegetables and unlimited salad (buy cabbage already shredded).

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 coffee
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 or oat milk or water.
Add a scoop of protein powder, 8-10 ice cubes, a tbsp of
ground flaxseeds and blend until thick and creamy
• More varieties of protein shakes: Add frozen berries or
frozen peaches. Use cold coffee instead of milk. Use
unsweetened cocoa powder, add stevia if necessary (use your imagination)

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 flaxseed 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 cauliflower–toss florets 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

THESE ARE ALL JUST SUGGESTIONS, NOT RIGID ORDERS…use your brain to guide you once you get the idea ……it’s all about adjusting your view of it…..Food…this instead of that (they’re right next to each other in the store like red grapes instead of white grapes)…always choose the one with more color…