Weight Loss Nutrition Plan!!

People always want to lose weight, well, most people anyway…

Here is a basic nutrition program that we use with our bootcamp clients to help them shed pounds, reduce inflammation and generally improve their health and wellness!!

Weight Loss Nutrition:

This nutrition program is designed to help you lose weight, help you have greater energy and vitality, decrease the effect of inflammatory conditions, as well as to protect yourself against cancer and heart disease.

 

Ground rules-

• Calorie poor and nutrient dense is the theme of this eating plan. Remember a healthy body loses weight better than an unhealthy body. Vegetables are the main meal; make sure you are eating at least a pound of salads and leafy greens per day. If you are not meeting this target cut other non vegetable matter back until you are achieving this. 1 pound of green vegetables contains all your daily vitamin and mineral requirements, yet only has 100 calories.
• Eat all nuts and seeds raw
• Eat as much RAW vegetables and fruit as possible.
• Dairy once per week only-no more than 2 oz(this is included as animal protein). Cultured dairy such as kefir and yoghurt is best.
• No Wheat (Ezekiel bread is ok twice per week only, because all grains are sprouted in this)
• Eat animal protein once per day only (fish and eggs included), or instead of having a standard serving of 4 oz of animal protein with a meal have 2 oz twice per day.
• Do not limit the amount of leafy greens and green vegetables. Eat as much Leafy greens and Green vegetables as you want (target per day is 2 pounds of vegetables-starchy vegetables such as potatoes not included). If you are not full after a meal eat more greens and vegetables until you are full (consume more vegetables only, not protein)
• At least one Large salad  (minimum half a pound) per day
• At least 5 serving of fruit per day
• No more than 2 oz of nuts and seeds per day.
• Never add salt
• Limit dressings
• Fish 2-3 times per week (Fresh salmon especially).

Breakfast-

1) Apple, blue Berries, pineapple, or any fruit of choice (at least 4 times per week)

2) Breakfast alternative 1- Oats (preferably steel cut) with blue berries, pumpkin seed, flax seeds, raw almonds, raw walnuts, wheat germ, desiccated coconut, teaspoon honey or maple syrup. (2-3 times per week only)

3) Breakfast alternative 2- 3 whole organic eggs (2 x per week only)

4) Ezekiel bread with organic 100% peanuts, almond butter  (once per week only)

 

Lunch- Salad (minimum half pound of vegetables) containing Spinach, Romaine, cabbage, onion, tomato, ¼ avocado, cucumber, carrot, Kale, ginger, garlic.

• For flavor add Apple, almonds, pecans, walnuts, tablespoon olive oil, lemon juice, vinegar,
• If you can’t go without some sort of animal protein add 2 oz of fish, Turkey, Shrimp, Shell fish, lamb or Beef. (Must be organic)

 

Dinner- Salad (minimum half pound of vegetables)  containing Spinach, Romaine, cabbage, onion, tomato, ¼ avocado, cucumber, carrot, Kale, ginger, garlic.

• For flavor add Apple, almonds, pecans, walnuts, tablespoon olive oil, lemon juice, vinegar,
• If you can’t go without some sort of animal protein add 2 oz  of fish, Turkey, Shrimp, Shell fish, lamb or Beef. (Must be organic)

Option 2- stir-fry with spinach, broccoli, cabbage, onion, ginger, garlic, carrot, peas, 1/2 ounce sliced almonds or pecans or walnuts, cucumber, mushrooms, peppers

 

Most preferred protein choices-

Fish (especially Salmon) 2-3 times per week)

Eggs (organic cage free)-1 per week

Turkey- 1- 2 per week

Beef or lamb – 1-2 per week for iron and vitamin b12.

Most preferred vegetables-

Spinach, Broccoli, Kale, Onion, Garlic, Romaine, ginger, cucumber, parsley

Most preferred fruits:

Apple, Pineapple, Blue berries, Avocado (half per day), raspberries, lemon, orange, grapes

Most preferred nuts & seeds:

Flax seeds, Pumpkin seeds, Walnuts, Almonds, Pecans

Most preferred herbs, spices and flavorings-

Black and cayenne pepper, dill, basil, parsley, mint, curry powder, oregano, ginger, garlic, Mustard, tomato puree (no sugar salt or additives), Raw olive oil (tablespoon only), chili,

Sweeteners (use very sparingly)

Honey, agave, stevia

 

Follow this and get on the path to weight loss today!!