Weight Loss Programs Plan One-chart || Weight-Loss Plan Instructions
WHAT YOU CAN EAT:
WAKEUP: Start day with cup hot water & ½lemon
BREAKFAST SMOOTHIE: (see recipe)
GREEN TEA: preferably organic
PROTEIN: one 6-oz. serving of meat (chicken, turkey or fish) per day
CARBS: ½ cup of cooked brown rice a day (otherwise no carbs/starches)
FATS: good fats in moderation (e.g. olive oil and avocado)
DAIRY: 1 cup of 2 % plain Greek yogurt per day (otherwise no dairy)
VEGETABLES: unlimited low-glycemic vegetables (see list) and Detox Broth.
SNACKS: Hummus, pickles, a couple handfuls of nuts
WHAT YOU NEED TO ELIMINATE
- No wheat (only ½ cup brown rice)
- No artificial sweeteners (this includes all diet soda)
- No white sugar
- No alcohol
- No caffeine (ONLY green tea)
- No dairy (except Greek yogurt)
- No additional exercise
- No meals between 8pm-8am
OTHER THINGS TO DO
- Take probiotic in the morning
- Take a multivitamin (preferably ½ in the morning & ½ at night)
- Detox bath every night (soak with 2 cups Epsom salt & 1 cup baking soda)
LOW-GI VEGETABLES
Artichokes, Artichoke hearts, Asparagus
Bamboo shoots, Bean sprouts, Broccoli, Brussels sprouts
Cauliflower, Celery, Cucumber, Daikon, Eggplant, Leeks Lentils
Beans (green, kidney, garbanzo)
Greens (collard, kale, mustard, turnip)
Mushrooms, Okra, Onions, Pea pods, Peppers, Radishes, Rutabaga
Squash, Sugar snap peas, Swiss chard, Tomato, Water chestnuts
Watercress, Zucchini, Cabbage, (green, bokchoy, Chinese)
Salad greens, (chicory, endive, escarole, iceberg lettuce, romaine, spinach,
arugula, radicchio, watercress)
SHOPPING LIST
• Rice protein powder (28 tbsp)
• 1 ¾ cups ground flaxseeds
• 3 ½ cups brown rice
• 1 bottle olive oil
• Balsamic vinegar (or other preferred vinegar) for salad dressing
• Green tea
• Epsom salt
• Baking soda
SHOPPING LIST (EACH WEEK BUY)
• 4 lemons
• 4 bananas
• 56 oz frozen berries
• 2 qts unsweetened vanilla almond milk
• 4 avocados
• 7 plain 2% Greek yogurts (6-oz serving size)
• 1 ½ lbs chicken, turkey, or fish combined
SHOPPING LIST (DETOX VEGETABLE BROTH)
4 large onions 8 carrots
4 cups winter squash 8 celery stalks
2 cups cabbage Dried ginger
8 cloves whole garlic Sea salt, to taste
4 cups root vegetable (any of the following:turnips, parsnips, rutabagas)
8 cups chopped greens (any of the following: kale, parsley, beet greens, collard
greens, chard, dandelion) (Or you can buy low sodium organic broth from the grocery store)
RECIPES
Breakfast Smoothie:
• 2 tablespoons rice protein powder
• 2 tablespoons ground flax seeds
• ½ cup frozen berries
• ½ banana
• 1 cup unsweetened vanilla almond milk
Vegetable Broth:
For every three quarts of water add:
• 1 large onion, chopped
• 2 carrots, sliced
• 1 cup of winter squash cut into large cubes
• 1 cup of root vegetables: any of the following: turnips, parsnips, and rutabagas for sweetness
• 2 cups of chopped greens: any of the following: kale, parsley, beet greens, collard greens, chard, dandelion,
• 2 celery stalks
• ½ cup of cabbage
• 4 ½-inch slices of fresh ginger
• 2 cloves of whole garlic (not chopped or crushed)
• Sea salt, to taste
Add all the ingredients at once and place on a low boil for approximately 60 minutes. It may take a little longer. Simply continue to boil to taste. Cool, strain (throw out the cooked vegetables), and store in a large, tightly-sealed glass container in the fridge. Heat gently and drink up to 3–4 cups a day.
Makes: 2 quarts or 8 cups Prep time: 30 minutes Cook time: 60 minutes
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