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10 Day Nutritional Plan

Congratulations for Stepping Up, Loving Yourself and Eating Healthy! 

This is a 10 day meal plan is for weight loss and abundant energy!!

DAY 1
Breakfast Meal 1:
2 eggs with onions, tomatoes and peppers and sautéed in coconut oil, add fresh spinach at the very end. Sprouted corn tortillas heated (some avocado can be added inside). * Fresh Home Made 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 Home Made 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, 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 Home Made Green Juice. 1/2 cup of brown rice.

Snack Meal 6:
Hot fresh ginger tea (grade 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 Home Made 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, baked fish on top, and black beans on top, add salsa, avocado and top with olive oil, lightly season. 1 sprouted corn tortilla if desired.* Fresh Home Made Green Juice.

Snack Meal 4:
Protein Powder Mixed with Unsweetened Almond Milk, granola, consume dry. Always drink one glass of purified water between meals.

Dinner Meal 5:
Pot roast add veggie broth (add water), onions, garlic, carrots, sweet and red potatoes, and mushrooms, roast until tender and meat falls apart. If needed, 1-2 sprouted corn tortillas.

Snack Meal 6:
Hot fresh ginger tea (grade 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 of water, add brown rice during the crisping and wrap in a sprouted corn tortilla, add a few pieces of spinach & tomatoes.* Fresh Home Made Green Juice.

Snack Meal 2:
Protein Powder Mixed with Unsweetened Almond Milk Snack on 1/2 cup of brown rice, chopped tomato, avocado topped with flax or olive oil (sliced almonds give a nice topping crunch).*

Lunch Meal 3:
Pot roast soup with a side of mixed greens, topped with tomato, avocado, cucumbers and olive oil (lightly sea salted if needed).* Fresh Home Made 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:
Cook chicken in a glass covered dish with you 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. Home Made Green Juice.

Snack Meal 6:
Hot fresh ginger tea (grade 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 hot peppers if desired sauteed in coconut oil, add fresh spinach at the very end, 1-2 sprouted corn tortillas heated (some avocado can be added inside) * Home Made 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:
Any left over chicken and meat/veggies from the pot roast, heat in a pan with a little water, wrap in a sprouted tortilla, add fresh spinach, salsa and avocado.* Home Made 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 left over potatoes and crisp over hot coconut oil and onions, steam asparagus Home Made 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 Home Made 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 and zuccini, green onions, avocado and cherry tomatoes, drizzle olive oil on top lightly sea salt. * Fresh Home Made Green Juice.

Snack Meal 4:
Protein Powder Mixed with Unsweetened Almond Milk , trail mix.

Dinner Meal 5:
Beef patties, make small, wrap in crisp lettuce “buns” season with onion powder, add salsa. Roasted beets (bake in covered glass container) mixed greens with olive oil Fresh Home Made 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 of water, add brown rice during the crisping and wrap in a sprouted corn tortilla, add a few pieces of spinach & tomatoes.
Fresh Home Made 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, garlic, adding beans (add carrots and potatoes) for lunch have your left over meat patties on top of mixed greens, with tomatoes, green onions and drizzle olive oil. Fresh Home Made 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 slicked almonds, almond milk. Fresh Home Made Green Juice.

Snack Meal 2:
Protein Powder Mixed with Unsweetened Almond Milk. Snack on a cup brown rice.

Lunch Meal 3:
Left over black beans wrapped in a sprouted tortilla, tomato, avocado and salsa.* Fresh Home Made 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 Home Made Green Juice. Side of left over 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, few pieces of spinach and 1 sprouted or whole wheat english muffin. * Fresh Home Made 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 and a side of your amazing black beans and salsa. Fresh Home Made Green Juice.

Snack Meal 4:
Protein Powder Mixed with Unsweetened Almond Milk,Granola, consumed dry.

Dinner Meal 5:
Chicken soup, whole chicken, no oil veggie broth, carrots, onions, mushrooms, 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 Home Made Green Juice.

Snack Meal 6:
Hot fresh ginger tea (grade 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 and sauteed in coconut oil, add fresh spinach at the very end. 1-2 sprouted tortillas (some avocado can be added inside). Fresh Home Made 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:
Left over chicken soup and brown rice, add fresh spinach to the hot soup and salsa for taste. Fresh Home Made 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, add the meat and veggies at the end to heat pour over brown rice, top with avocado and tomato. Fresh Home Made Green Juice.

Snack Meal 6:
Hot fresh ginger tea (grade 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, top with real maple syrup,
One egg and one turkey sausage and truly enjoy and be thankful for doing such a great job for the past 9 days. Fresh Home Made 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, raw carrots drizzled with olive oil and light sea salt.* Fresh Home Made Green Juice.

Snack Meal 4:
Protein Powder Mixed with Unsweetened Almond Milk,Granola, consume dry.

Dinner Meal 5:
Saute’ chicken strips with onion, peppers and your favorite things to add in fajitas all in coconut oil, serve with not fried pinto beans and sprouted tortillas and fresh spinach drizzled with olive oil. Fresh Home Made Green Juice.

Snack Meal 6:
Hot fresh ginger tea (grade ginger into a cup, add fresh lemon and raw agave to sweeten, strain and drink).

 

* Start each day with a glass of water. Have a glass of water with each meal (purified whenever possible) Ideally you should drink 1/2 body weight in oz of water every day. Example : someone who weighs 120 pounds will drink 60 oz of water / day (about 2 liters)
* If you don’t have a juicer or have 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 3 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. * Left over food = food from the day before, if you made enough * Cook with coconut oil when ever possible Use butter if other oils are not available, and never never never never use margarine * Use olive oil cold or low heat only * Questions call the 1-800 576-2471.
* Use natural sugars like stevia, xliatol, raw agave or maple syrup whenever possible AVOID all chemical artificial sweeteners * Buy Organic whenever possible. Wild fish, grass fed hormone free beef, free range chicken, organic eggs. * When Kale, Chard or Spinach is mentioned in the meal plan, buy whichever is available, any dark green leafy vegetable can substitute. * Leave the yolk with the egg it feeds your brain with good fats along with the added olive oil and flax oil suggestions. * Many heath food stores have a bulk section to buy the things on the list, 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 is fortified with natural minerals and will last you a long time. * Your sprouted tortillas are from the Hispanic linage, the only reason tortillas became unhealthy is due to the genetically modified corns and flours used along with the highly processed techniques and lard and 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, be patient and it will pay off.

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