Visit 2 Assignment and Meal Plan
- The Power of Protein and Healthy Fats
- Meet Your Health Coach, Review Your History, and Outline the Journey Ahead
Your Assignment
- Review the relevant sections of the Quickstart Guide.
- Keep your carbohydrate consumption to preferred vegetables only (aim for 2 cups per day) + unlimited *free* vegetables (see Quickstart Guide page 11).
- Be mindful to keep protein servings (see Quickstart Guide page 7) at lunch and dinner limited to 3 to 4 ounces (size of a deck of cards or the palm of your hand).
- Consume healthy fats (see Quickstart Guide page 9) to a point of satisfaction while limiting nuts (no more than a small handful per day as a condiment) and avocado (1/2 per day).
- Continue to avoid sugars, grains, starches (see Quickstart Guide pages 12 and 13), legumes, fruits, and milk.
- Unless otherwise directed by your clinician, be sure to drink 80-100 ounces of water daily and to liberally salt your food.
- Consider the recommended 1-2 cups of salty broth every day/afternoon (in order to avoid possible side effects).
- For optimal results, abstain from alcohol. If not possible, limit consumption and choose only low carb options such as wine with no residual sugar, or distilled spirits with soda water, or diet tonic and no added sugars.
- Plan and organize to eat 3 meals per day and a mid-morning and afternoon snack. Reference the week two 7 day meal plan if helpful.
- If interested and medically eligible, start one-week trial of FDA approved weight loss medication.
- Review the available Vitamin Injections and Support Pack Handouts for consideration.
- List and bring your questions to your next visit where we’ll introduce your Daily Tracking Guide and commence tracking of all 3 macronutrients.
Breakfast
2 eggs, scrambled in butter with a touch of cream
1 oz cheddar cheese
¼ cup salsa (Free)
Snack
1 oz mozzarella cheese
1/2 cup cherry tomatoes
Lunch
Grilled Chicken Salad:
3 oz grilled, chopped chicken breast
3 cups chopped romaine lettuce (Free)
1 cup raw cucumbers
1 cup kale
2 tbsp vinaigrette dressing (Free)
Snack
4 oz plain Greek yogurt with cinnamon
1 – 2 Cups salty broth (miso / bouillon, other) (Free)
Dinner
3 oz baked tilapia (or favorite fish) with Bay seasoning
2 cups cooked spinach (Free)
1 tbsp. olive oil (Healthy Fat)
Breakfast
4 oz plain Greek yogurt
6 walnut halves (Healthy Fat)
Snack
2 oz deli sliced roast beef
Dijon mustard
Lunch
Turkey Lettuce wrap:
3 oz browned, ground turkey
1 cup sautéed garlic mushrooms (Free)
2 cups butter lettuce leaves (Free)
Snack
1 oz mozzarella string cheese
1 – 2 Cups salty broth (miso / bouillon, other) (Optional but recommended and Free)
Dinner
3 oz grilled flank steak
4 cups raw spinach (Free)
1 cup roasted turnips
2 tbsp. oil and vinegar Italian dressing
Breakfast
1 egg
1 oz Canadian, turkey, or pork bacon Coffee or tea with cream (Healthy Fat)
Snack
½ cup cottage cheese
10 roughly cut almonds (Healthy Fat)
Lunch
2 oz grilled tuna steak
1 cup chopped mix of cucumbers and tomatoes
3 cups mixed baby greens (Free)
2 tbsp oil and vinegar dressing (Free)
Snack
4 oz plain Greek yogurt
1 tbsp. PB2 (Peanut Butter powder) (Free) 1 – 2 Cups salty broth (miso / bouillon, other) (Optional but recommended and Free)
Dinner
3 oz grilled garlic-lime shrimp
1 cup steamed broccoli
3 cups arugula salad (Free)
Breakfast
2 oz smoked salmon
1 cup sliced cucumber
2 tbsp. cream cheese (Healthy Fat)
Snack
1 oz cheddar cheese slice
Lunch
Chicken Fajita Salad:
3oz grilled chicken breast
3 cups red leaf lettuce (Free)
1 cup sautéed bell peppers
¼ cup salsa (Free)
2 tbsp. whole fat sour cream (Free)
Snack
1 Laughing Cow (or other) cheese
1 cup celery (Free)
1 – 2 Cups salty broth (miso / bouillon, other) (Optional but recommended and Free)
Dinner
3 oz roasted pork (or beef) loin roast 1 cup cooked swiss chard (Free)
Breakfast
Egg Scramble:1 egg
1 oz shredded cheddar cheese
1 cup mix of mushrooms, spinach (Free)
Snack
½ cup shelled edamame
Lunch
2 beef hot dogs
1 dill pickle, spicy mustard (Free)
Snack
½ cup cottage cheese
1 – 2 Cups salty broth (miso / bouillon, other) (Optional but recommended and Free)
Dinner
3 oz lamb chops with mint chimichurri
15 grilled asparagus spears
1 cup roasted brussels sprouts
Mixed baby greens dressing (Free)
Breakfast
2 Morning Star vegetarian sausages
Snack
2 deviled egg halves
1 tbsp. Ranch dressing (Free)
2 cups celery (Free)
1 – 2 Cups salty broth (miso / bouillon, other) (Optional but recommended and Free)
Lunch
Chicken Caesar salad:
3 oz grilled chicken
4 cups romaine lettuce (Free)
2 tbsp. Caesar dressing (Free)
Snack
2 Smart Dogs with mustard
1/2 cup coleslaw
1 – 2 Cups salty broth (miso / bouillon, other) (Optional but recommended and Free)
Dinner
3 oz seared pork chop
1 cup sautéed or roasted eggplant
Breakfast
8 oz plain Greek yogurt
1 tbsp. ground flax seed
Snack
1 oz turkey jerky
Lunch
3 oz beef burger
Mustard, hot sauce (Free)
1 cup coleslaw
Snack
2 deviled egg halves
1/2 cup radishes
1 – 2 Cups salty broth (miso / bouillon, other) (Optional but recommended and Free)
Dinner
3 oz grilled scallops
1 cup cooked spaghetti squash with herbs
Designed for 2 cups of preferred and unlimited ‘free’ veggies, and 3-4 ounces of protein servings at lunch and dinner. If needed, consume additional healthy dietary fats to curb hunger.