Congratulations for stepping up, loving yourself and eating healthy!
Before we get into our different 10-day plans for weight loss and energy, let’s talk about some general things you should be doing and information you should know as you go through these 10-day plans.
Start each day with a glass of water. Have a glass of water with each meal (purified whenever possible). Ideally, you should drink 1/2of your bodyweight in ounces of water every day. Example: someone who weighs 120 pounds should drink 60 oz of water/day (about 2 liters)/
If you don’t have a juicer or time to make fresh squeezed green veggie juice, use Supreme Greens Powder mixed with water. If you are taking the Super Pack, take it with meal 1 and 5 (breakfast and dinner). If you are over the age of 35, add enzymes to meals 1 and 5 (breakfast and dinner).
Weight-loss participants can substitute a protein shake for any meal. If you have had antibiotics in the last three years, or have stomach or immune system problems make sure to take Probiotics 2x per day either with or without food.
It takes 20 containers of yogurt to equal 1 capsule of Vita-Probiotics without the harmful effects of dairy. Cook with coconut oil whenever possible, and only use butter if other oils are not available (never never never never use margarine). Use olive oil cold or with low heat only.
Use natural sugars like stevia, xylitol, raw agave, or maple syrup whenever possible. AVOID all chemical artificial sweeteners. Buy organic foods whenever possible. Wild fish; grass-fed, hormone free beef; free range chicken; organic eggs are all great natural foods to enjoy. When kale, chard or spinach are mentioned in the meal plan, buy whichever is available — any dark green leafy vegetable can substitute.
Leave the yolk with the egg as it feeds your brain with good fats. Many health food stores have a bulk section to buy the things on these lists — doing this saves money in packaging, and prevents you from purchasing more than you need.
Buy sea salt (Celtic and or Himalayan are best) that contains multi colored bits in it. These colorful salts show that they are fortified with natural minerals and they will last you a long time. Your sprouted tortillas are from the Latinx lineage, the only reason tortillas became unhealthy is due to the genetically modified corns and flours that are now used along with the highly processed techniques and lard/processed oils that are found in modern day tortillas. These may take some time to get used to, and you will need to find the right way to heat them up by using a little water to soften them as you cook — be patient and it will pay off.
If you have any questions about our tips or meals, contact us today! And if you’re wondering if these meals are conducive with your health needs, consult with your doctor before starting.
Now, let’s take a look at our different 10-day nutrition plans!
DAY 1
Breakfast Meal 1:
2 eggs with onions, tomatoes and peppers sautéed in coconut oil. Add fresh spinach at the very end. Sprouted corn tortillas heated (some avocado can be added inside). Fresh Homemade Green Juice.
Snack Meal 2:
Protein Powder mixed with unsweetened almond milk. Snack on 1/2 cup unsalted roasted or raw nuts of any kind.
Lunch Meal 3:
Bean Salad — mixed greens, topped with whole black beans, salsa, tomatoes, onions, cilantro, 1/2 avocado. Sliced unsalted almonds. Fresh Homemade Green Juice.
Snack Meal 4:
Protein Powder Mixed with unsweetened almond milk 1/2 cup of brown rice.
Dinner Meal 5:
Bake fresh fish in a glass container with a glass top in a skillet, sauté onions and mushrooms in coconut oil. Add kale and chard at the end. Fresh spinach with olive oil on top wrapped in a sprouted corn tortilla. Fresh Homemade Green Juice. 1/2 cup of brown rice.
Snack Meal 6:
Hot fresh ginger tea (grate ginger into a cup, add fresh lemon and raw agave to sweeten, strain and drink).
DAY 2
Breakfast Meal 1:
Turkey sausage, cooked in coconut oil with a little of water, add brown rice during the crisping and wrap in a sprouted corn tortilla, add a few pieces of spinach & tomatoes. Fresh Homemade Green Juice.
Snack Meal 2:
Protein Powder mixed with unsweetened almond milk. Snack on 1/2 cup of raw carrots.
Lunch Meal 3:
Mixed greens with baked fish and black beans on top. Add salsa, avocado, and top with olive oil, lightly season. 1 sprouted corn tortilla if desired. Fresh Homemade Green Juice.
Snack Meal 4:
Protein Powder mixed with unsweetened almond milk and granola — consume dry. Always drink at least one glass of purified water between meals.
Dinner Meal 5:
Pot roast — add veggie broth (or water), onions, garlic, carrots, sweet and red potatoes, and mushrooms. Roast until tender and meat falls apart. If needed, eat with 1-2 sprouted corn tortillas.
Snack Meal 6:
Hot fresh ginger tea (grate ginger into a cup, add fresh lemon and raw agave to sweeten, strain and drink).
DAY 3
Breakfast Meal 1:
Turkey sausage cooked in coconut oil with a little water .Add brown rice during the crisping and wrap in a sprouted corn tortilla, add a few pieces of spinach & tomatoes. Fresh Homemade Green Juice.
Snack Meal 2:
Protein Powder mixed with unsweetened almond milk snack on 1/2 cup of brown rice with chopped tomato, and avocado. Top with flaxseed or olive oil (sliced almonds give a nice topping with crunch).
Lunch Meal 3:
Pot roast soup with a side of mixed greens. Top with tomato, avocado, cucumbers, and olive oil (feel free to lightly sea salt if needed). Fresh Homemade Green Juice.
Snack Meal 4:
Protein Powder mixed with unsweetened almond milk, fresh celery, and cucumber slices. If salt is needed, use in moderation. You can eat as many fresh raw veggies as you want.
Dinner Meal 5:
Cook chicken in a glass covered dish with your favorite herbs and a little butter. Sauté onions and tri colored chard (chop the stalk into tiny pieces for better digestion) in coconut oil. Boil potatoes and drizzle olive oil. Homemade Green Juice.
Snack Meal 6:
Hot fresh ginger tea (grate ginger into a cup, add fresh lemon and raw agave to sweeten, strain and drink).
DAY 4
Breakfast Meal 1:
2 eggs with onions, tomatoes, and hot peppers if desired. Saute in coconut oil and add fresh spinach at the very end, and serve with 1-2 sprouted heated corn tortillas (some avocado can be added inside) Homemade Green Juice.
Snack Meal 2:
Protein Powder mixed with unsweetened almond milk. Snack on 1/2 cup of raw or unsalted roasted nuts of any kind.
Lunch Meal 3:
Heat any leftover chicken and meat/veggies from the pot roast in a pan with a little water. Serve wrapped in a sprouted tortilla. Add fresh spinach, salsa, and avocado. Homemade Green Juice.
Snack Meal 4:
Protein Powder mixed with unsweetened almond milk and granola. Consume dry.
Dinner Meal 5:
Bake wild salmon in a glass-covered container, take leftover potatoes and crispen over hot coconut oil and onions. Steam asparagus. Homemade Green Juice.
Snack Meal 6:
Hot mint tea garnished with a sprig of fresh mint.
DAY 5
Breakfast Meal 1:
Oatmeal cooked slowly. Add cranberries, unsweetened vanilla almond milk, raw agave, and sliced almonds. Sprouted toast with butter if needed. Fresh Homemade Green Juice.
Snack Meal 2:
Protein Powder Mixed with unsweetened almond milk. Snack on raw carrots, celery and cucumbers lightly sea salted. If a dip is needed use hummus.
Lunch Meal 3:
Mixed greens topped with steamed broccoli, zucchini, green onions, avocado, and cherry tomatoes. Drizzle olive oil on top and lightly sea salt. Fresh Homemade Green Juice.
Snack Meal 4:
Protein Powder mixed with unsweetened almond milk, trail mix.
Dinner Meal 5:
Make small beef patties and wrap in crisp lettuce “buns.” Season with onion powder and add salsa. Roasted beets (bake in covered glass container) mixed greens with olive oil Fresh Homemade Green Juice.
Snack Meal 6:
Hot mint tea garnished with a sprig of fresh mint.
DAY 6
Breakfast Meal 1:
Turkey Sausage, cooked in coconut oil with a little water. Add brown rice during the crisping and wrap in a sprouted corn tortilla. Add a few pieces of spinach & tomatoes.
Fresh Homemade Green Juice.
Snack Meal 2:
Protein Powder mixed with unsweetened almond milk. Snack on a cup of raw or unsalted roasted nuts of any kind.
Lunch Meal 3:
Black beans — saute onions and garlic, adding beans, carrots, and potatoes. Have your leftover meat patties on top of mixed greens with tomatoes, green onions. Top with olive oil. Fresh Homemade Green Juice.
Snack Meal 4:
Protein Powder Mixed with Unsweetened Almond Milk. Trail mix.
Dinner Meal 5:
Black beans, brown rice, salsa, cilantro and pico de gallo.
Snack Meal 6:
Hot mint tea garnished with a sprig of fresh mint.
DAY 7
Breakfast Meal 1:
Oatmeal cooked slowly, raspberries and blueberries, pecans or sliced almonds, almond milk. Fresh Homemade Green Juice.
Snack Meal 2:
Protein Powder Mixed with unsweetened almond milk. Snack on a cup of brown rice.
Lunch Meal 3:
Leftover black beans wrapped in a sprouted tortilla, tomato, avocado and salsa. Fresh Homemade Green Juice.
Snack Meal 4:
Protein Powder mixed with unsweetened almond milk. Fresh celery and cucumber slices. If salt is needed, use sea salt in moderation. You can eat as many fresh raw veggies as you want.
Dinner Meal 5:
Bake tilapia fish. Make soft tacos with cabbage, pico de gallo on sprouted tortilla. Fresh Homemade Green Juice. Side of leftover beans and brown rice.
Snack Meal 6:
Hot mint tea garnished with fresh mint and agave to sweeten.
DAY 8
Breakfast Meal 1:
2 poached eggs, once cooked. Set on top of a slice of tomato. Serve with a few pieces of spinach and 1 sprouted or whole wheat english muffin. Fresh Homemade Green Juice.
Snack Meal 2:
Protein Powder mixed with unsweetened almond milk. Snack on raw carrots, celery and cucumbers lightly sea salted. If a dip is needed use hummus.
Lunch Meal 3:
Steam broccoli. Saute kale in garlic, and serve over brown rice with a side of your amazing black beans and salsa. Fresh Homemade Green Juice.
Snack Meal 4:
Protein Powder Mixed with unsweetened almond milk with granola. Consume dry.
Dinner Meal 5:
Chicken soup made with whole chicken. Add veggie broth, carrots, onions, mushrooms, and sweet and red potatoes and boil until the meat falls off the bone. Pull chicken out and de-bone, putting the meat back into the soup. Fresh Homemade Green Juice.
Snack Meal 6:
Hot fresh ginger tea (grate ginger into a cup, add fresh lemon and raw agave to sweeten, strain and drink).
DAY 9
Breakfast Meal 1:
2 eggs with onions, tomatoes, and peppers, sauteed in coconut oil. Add fresh spinach at the very end. Serve with 1-2 sprouted tortillas (some avocado can be added inside). Fresh Homemade Green Juice.
Snack Meal 2:
Fresh raspberries, blueberries — as many as you would like. Eat this fruit alone. In 20 min. Protein Powder mixed with unsweetened almond milk.
Lunch Meal 3:
Leftover chicken soup and brown rice. Add fresh spinach to the hot soup and salsa for taste. Fresh Homemade Green Juice.
Snack Meal 4:
Protein Powder mixed with unsweetened almond milk. Trail mix and fresh sliced cucumbers.
Dinner Meal 5:
Drain the leftover meat and veggies from your chicken soup. Saute chard and garlic in coconut oil and add the meat and veggies at the end. Pour over brown rice and top with avocado and tomato. Fresh Homemade Green Juice.
Snack Meal 6:
Hot fresh ginger tea (grate ginger into a cup, add fresh lemon and raw agave to sweeten, strain and drink).
DAY 10
Breakfast Meal 1:
Treat yourself to whole wheat pancakes, adding blueberries and top with real maple syrup.
One egg and one turkey sausage and truly enjoy — be thankful for doing such a great job for the past 9 days. Fresh Homemade Green Juice.
Snack Meal 2:
Protein Powder mixed with unsweetened almond milk.
Lunch Meal 3:
Mixed greens topped with red and yellow peppers, cucumbers, cherry tomatoes, mushrooms, diced green onions, and raw carrots. Drizzle with olive oil and lightly sea salt. Fresh Homemade Green Juice.
Snack Meal 4:
Protein Powder mixed with unsweetened almond milk and granola. Consume dry.
Dinner Meal 5:
Saute chicken strips with onion, peppers, and your favorite things to add in fajitas in coconut oil. Serve with pinto beans (not fried though!), sprouted tortillas, and fresh spinach drizzled with olive oil. Fresh Homemade Green Juice.
Snack Meal 6:
Hot fresh ginger tea (grate ginger into a cup, add fresh lemon and raw agave to sweeten, strain and drink).
