Get YOUR Meal Plan
(Choose the one that fits YOUR bodyweight)

nutrient timING - eat the right FOOD at the right time

Notice WHEN you are supposed to eat certain foods.

• Fats should be eaten at night.

• Carbs can be eaten during the morning and day time, but not at night.

• Protein and low-calorie veggies can be eaten all the time.

*Refer to the pie graph at the bottom of your meal plan for a quick reference.

Learning to use food for fuel is the best way to make sure you have the energy you need when you need it most.

For example, you need more carbs during the day when you need the energy most and less carbs at night when you are the least active. Since fats slow digestion, eating fats with dinner can help you feel fuller longer, helping you get through the night with less tummy rumbles.

Your goal is to eat 3 healthy meals and 1-2 protein snacks a day following your clean eating list.

For example, here are a couple of ideas for breakfast:

Scramble: egg whites, spinach and potatoes
Smoothie: Greek yogurt, spinach & berries

TIP: Want 2 carbs or 2 proteins? Simple cut your portions in half. As long as each food group totals one serving, you can mix things up.

8 DETOXIFYING VEGGIES

Your meal plan gives you a list of veggies NOT to eat, but we thought we'd help give you a list of veggies that are known for their detoxifying benefits.

1. Spinach: Raw spinach is also a major source of glutathione, triggering the toxin cleansing enzymes of the liver.

2. Citrus Fruits: Lemons and limes contain very high amounts of vitamin C, which helps stimulate the liver and aids the synthesizing of toxic materials into substances that can be absorbed by water. (remember, oranges and other citrus are high in calories and should not be eaten during this program)

3. Cabbage: The isothiocyanates (ITCs) made from cabbage’s glucosinolates provides liver detoxifying enzymes that help flush out toxins.

4. Turmeric: Turmeric is the liver’s favorite spice and helps boost liver detox. It does this by assisting enzymes that actively flush out dietary carcinogens.

5. Brussels sprouts: Brussels sprouts are high in sulfur and glucosinolate, which forces the liver to release enzymes that block damage from environmental or dietary toxins.

6. Leafy Green Vegetables: Green veggies are extremely high in plant chlorophylls that absorb environmental toxins, increase bile production, and neutralize heavy metals, chemicals, and pesticides, which lowers the burden on the liver.

7. Cruciferous Vegetables: Eating broccoli and cauliflower will increase production of glucosinolate in your system, which helps flush out carcinogens and other toxins.

8. Asparagus: Asparagus is a great diuretic, helping in the cleansing process and sharing the detox load of the liver and kidneys.

TIP: Garlic: Garlic is loaded with sulphur, which activates liver enzymes that help your body flush out toxins. Garlic also holds high amounts of allicin and selenium, two natural compounds that also aid in liver cleansing.

NEED SOMETHING TO SIP ON?

Drinking hot tea is a great way to pass time and replace a bad habit of drinking a high calorie option.

Green Tea: Green tea is full of plant antioxidants known as catechins, a compound known to assist liver function.