Substitute ingredients for preferences and tolerances

-          Eating more or less as you desire until comfortably full and satisfied “hit the spot.”

-          Season with salt and olive oil liberally for satisfaction factor.

Day 1

 Meal 1: Smoked Salmon & Avocado Salad with sweet potato

Ingredients: 4 oz smoked salmon, 1 avocado, 2 cups mixed greens, 1 tbsp extra virgin olive oil, 1 tbsp lemon juice, salt, pepper; 1/2 cup sweet potatoes

Macros: Protein 22g, Carbs 32g, Fat 40g

Snack 1: Fermented Vegetables

Ingredients: 1 cup sauerkraut, 1 tbsp olive oil

Macros: Protein 2g, Carbs 10g, Fat 18g

Meal 2: Grilled Chicken with Quinoa & Broccoli

Ingredients: 4 oz grilled chicken breast, 1 cup cooked quinoa, 1 cup steamed broccoli, 1 tbsp extra virgin olive oil

Macros: Protein 45g, Carbs 45g, Fat 20g

Snack 2: Chia Seed Pudding

Ingredients: 3 tbsp chia seeds, 1 cup protein almond or Ripple pea milk, 1 tsp vanilla extract, 1 tbsp honey

Macros: Protein 12g, Carbs 25g, Fat 10g

Meal 3: Beef & Vegetable Stir-Fry with rice

Ingredients: 5 oz beef strips, 1 cup sliced bell peppers, 1 cup broccoli, 1 tbsp extra virgin olive oil, 2 tbsp tamari sauce;  ½ cup rice

Macros: Protein 32g, Carbs 52g, Fat 40g

Day 2

 Meal 1: Turkey Lettuce Wraps with sweet potato

Ingredients: 6 oz ground turkey, 1 cup lettuce leaves, 1/2 cup diced tomatoes, 1/4 cup diced onions, 1 tbsp extra virgin olive oil, spices; ½ cup sweet potato

Macros: Protein 37g, Carbs 35g, Fat 35g

Snack 1: Kefir Smoothie

Ingredients: 1 cup kefir, 1/2 cup mixed berries, 1 tbsp honey

Macros: Protein 10g, Carbs 30g, Fat 5g

Meal 2: Grilled Shrimp & Zucchini Noodles

Ingredients: 6 oz grilled shrimp, 2 cups zucchini noodles, 1 tbsp extra virgin olive oil, garlic, lemon juice

Macros: Protein 40g, Carbs 15g, Fat 35g

Snack 2: Seaweed Snacks

Ingredients: 2 packs seaweed snacks, 1 tbsp sesame oil

Macros: Protein 5g, Carbs 10g, Fat 15g

Meal 3: Baked Cod with Vegetables

Ingredients: 6 oz cod fillet, 1 cup asparagus, 1 cup cherry tomatoes, 1 tbsp extra virgin olive oil, herbs

Macros: Protein 40g, Carbs 25g, Fat 35g

Day 3

 Meal 1: Chicken & Avocado Salad

Ingredients: 4 oz grilled chicken breast, 1 avocado, 2 cups mixed greens, 1 tbsp extra virgin olive oil, lemon juice

Macros: Protein 35g, Carbs 15g, Fat 40g

Snack 1: Kimchi

Ingredients: 1 cup kimchi, 1 tbsp sesame oil

Macros: Protein 4g, Carbs 15g, Fat 15g

Meal 2: Lamb & Spinach Stir-Fry

Ingredients: 5 oz lamb slices, 2 cups spinach, 1 tbsp extra virgin olive oil, garlic, ginger

Macros: Protein 35g, Carbs 10g, Fat 45g

Snack 2: Fruit & Coconut Yogurt

Ingredients: 1/2 cup coconut yogurt, 1/2 cup mixed berries

Macros: Protein 5g, Carbs 25g, Fat 10g

Meal 3: Roasted Turkey & Cauliflower

Ingredients: 6 oz roasted turkey breast, 1 cup roasted cauliflower, 1 tbsp olive oil

Macros: Protein 40g, Carbs 20g, Fat 40g

Day 4

 Meal 1: Tuna & Cucumber Salad

Ingredients: 1 can tuna, 1 cucumber, 2 cups mixed greens, 1 tbsp olive oil, lemon juice

Macros: Protein 35g, Carbs 10g, Fat 40g

Snack 1: Pickled Vegetables

Ingredients: 1 cup pickled vegetables, 1 tbsp olive oil

Macros: Protein 3g, Carbs 15g, Fat 15g

Meal 2: Baked Salmon & Brussels Sprouts

Ingredients: 5 oz salmon fillet, 1 cup Brussels sprouts, 1 tbsp olive oil

Macros: Protein 40g, Carbs 15g, Fat 35g

Snack 2: Coconut Chia Bars

Ingredients: 2 coconut chia bars

Macros: Protein 5g, Carbs 20g, Fat 15g

Meal 3: Chicken & Bell Pepper Skewers

Ingredients: 6 oz chicken breast, 1 cup bell peppers, 1 tbsp olive oil, spices

Macros: Protein 45g, Carbs 20g, Fat 35g

Day 5

Meal 1: Sardine & Arugula Salad

Ingredients: 1 can sardines, 2 cups arugula, 1 avocado, 1 tbsp olive oil, lemon juice

Macros: Protein 30g, Carbs 15g, Fat 45g

Snack 1: Carrot Sticks

Ingredients: 1 cup carrot sticks, 1 tbsp olive oil, salt and pepper for taste

Macros: Protein 2g, Carbs 15g, Fat 15g

Meal 2: Grilled Mackerel & Asparagus

Ingredients: 5 oz mackerel, 1 cup asparagus, 1 tbsp olive oil

Macros: Protein 40g, Carbs 10g, Fat 40g

Snack 2: Almond Flour Crackers & Hummus

Ingredients: 10 almond flour crackers, 2 tbsp hummus

Macros: Protein 5g, Carbs 20g, Fat 10g

Meal 3: Pork & Cabbage Stir-Fry

Ingredients: 5 oz pork slices, 2 cups cabbage, 1 tbsp coconut oil, garlic, ginger

Macros: Protein 35g, Carbs 20g, Fat 45g

Day 6

Meal 1: Grilled Chicken & Spinach Salad

Ingredients: 4 oz grilled chicken, 2 cups spinach, 1 avocado, 1 tbsp olive oil, lemon juice

Macros: Protein 35g, Carbs 15g, Fat 40g

Snack 1: Fermented Beets

Ingredients: 1 cup fermented beets, 1 tbsp olive oil

Macros: Protein 3g, Carbs 20g, Fat 15g

Meal 2: Roasted Duck & Zucchini

Ingredients: 5 oz roasted duck, 1 cup zucchini, 1 tbsp olive oil

Macros: Protein 35g, Carbs 10g, Fat 45g

Snack 2: Coconut Yogurt with Flaxseeds

Ingredients: 1/2 cup coconut yogurt, 1 tbsp flaxseeds

Macros: Protein 6g, Carbs 15g, Fat 15g

Meal 3: Grilled Lamb Chops & Kale

Ingredients: 6 oz lamb chops, 2 cups kale, 1 tbsp olive oil, garlic

Macros: Protein 40g, Carbs 20g, Fat 40g

Day 7

Meal 1: Smoked Trout & Mixed Greens

Ingredients: 4 oz smoked trout, 2 cups mixed greens, 1 avocado, 1 tbsp olive oil

Macros: Protein 35g, Carbs 10g, Fat 45g

Snack 1: Fermented Cabbage

Ingredients: 1 cup fermented cabbage, 1 tbsp olive oil

Macros: Protein 4g, Carbs 15g, Fat 15g

Meal 2: Seared Tuna with Bok Choy

Ingredients: 5 oz seared tuna, 1 cup bok choy, 1 tbsp sesame oil

Macros: Protein 40g, Carbs 10g, Fat 35g

Snack 2: Avocado & Seaweed Wrap

Ingredients: 1/2 avocado, 1 sheet nori, 1 tbsp sesame oil

Macros: Protein 3g, Carbs 15g, Fat 18g

Meal 3: Beef & Broccoli Stir-Fry

Ingredients: 6 oz beef strips, 1 cup broccoli, 1 tbsp coconut oil, garlic, ginger

Macros: Protein 40g, Carbs 20g, Fat 40g

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