Day 1 – Monday

Breakfast – Berry protein shake

• 1 scoop of protein powder
• 1 cup of unsweetened nut milk of choice (almond, cashew, etc.)
• ½ cup of mixed berries, frozen or fresh
• 1 tablespoon of flaxseeds
• 1 handful of kale or spinach

 Morning snack (optional)  2-3 Clementine oranges

 Lunch – Lox and cream cheese

• 2 slices of sprouted grain bread
• 1 tablespoon of light cream cheese
• 4 ounces of smoked salmon
• 1 tablespoon capers
• Tomato and cucumber slices

Afternoon snack (recommended) 12 almonds + 1 small yogurt (vanilla or plain)

Dinner  – Salad Nicoise

Day 2 – Tuesday

Breakfast – ½ cup of 1-2% cottage cheese topped with ½ cup of fresh berries + 4 walnuts

Morning snack (optional) 40 pistachios

Lunch – Sprout and vegetable turkey sandwich

• 4 ounces of nitrate free turkey slices
• 2 slices of sprouted grain bread
• 1 teaspoon Dijon mustard
• Lettuce pieces
• Sliced cucumber and tomatoes
• Sprouts

Afternoon snack (recommended): Carrots, cucumbers, celery + 2 tablespoons of low fat Ranch dip

Dinner – Chocolate banana smoothie

• 1 cup unsweetened almond milk
• 1 scoop of chocolate protein powder or 3 tablespoon hemp hearts
• ½ banana
• 1 tablespoon chia seeds
• Handful of baby spinach

Day #3 – Wednesday

Breakfast – Homemade healthy protein box

• 2 hard boiled eggs
• 1 medium apple, sliced
• ¼ avocado
• Tomato and cucumber slices

*TIP: put everything into a Tupperware the night before for an easy, on-the-go breakfast option

Morning snack (optional) – Celery sticks + 1 tablespoon natural nut butter

Lunch – Chicken wrap

• 1 sprouted grain wrap
• 5 ounces of nitrate free chicken breast, sliced
• 1 ounce of low fat cheese, any flavor
• Lettuce and tomato, sliced and washed
• 1 teaspoon mustard

Afternoon snack (recommended)  – 1 handful of healthy trail mix 

Dinner  – Chicken and/or tofu stir-fry with mixed vegetables

• 3-5 ounces of chicken breast or ½ cup extra firm tofu
• 1 tablespoon coconut or avocado oil
• ½ head of broccoli, chopped
• ½ cup of water chestnuts,
• ½ cup of celery, chopped
• ½ onion, chopped
• 1 teaspoon ginger, minced
• 1 tablespoon soy sauce

Method: Slice chicken or tofu thinly.  Heat oil in pan and combine all ingredients. Cover and cook on medium-high heat until vegetables are cooked but still crunchy.

Day #4 – Thursday

Breakfast – Cheesy egg white scramble

• 1 tsp butter
• ½ white onion diced
• 1 cups broccoli florets
• 4-5 egg whites
• 1 tablespoon of low fat shredded mozzarella cheese or goat cheese

Method: Melt butter in non-stick pan.  Add in diced onion and broccoli. Sauté until vegetables are tender. Add egg white. Stir constantly.  Continue to cook until egg mixture is fully cooked.

Morning snack (optional) – 1 Dr. Joey energy ball

Lunch – Tuna salad wrap

• 1 can tuna + 1 tablespoon of mayonnaise

• 1 whole wheat wrap, high fiber wrap
• Lettuce
• Sliced tomatoes and cucumbers
• ¼ avocado, sliced

Afternoon snack (recommended)- Sliced apple and 1 tablespoon natural almond butter

Dinner – “Bunless” burger on lettuce wrap

• Salmon, turkey or chicken burger
• Boston lettuce wrap
• Condiments of choice (pickle slices, tomatoes, mustard)
• Large mixed green salad (should cover at least ½ of your plate!) with 1 tablespoon olive oil based dressing

Day #5 – Friday

Breakfast  – Cottage cheese crunch

• ½ cup of 1% cottage cheese
• ½ medium banana
• ¼ cup fiber buds
• 6 walnut halves, crushed

Morning snack (optional) – Sliced pear + baby bell cheese

Lunch – Turkey avocado crackers

• 3 Ryvita crackers
• 4 slices of nitrate free turkey
• 2 slices of tomato
• ¼ avocado, sliced
• Sprinkle of sea salt and pepper

Afternoon snack (recommended) – Carrot sticks + 10 almonds

Dinner – Tuna Salad Dinner – mix 1 can of light tuna with 1 tbsp of low fat mayo + ¼ cup onions (chopped), 1 diced celery stick and 1 pickle. Mix together. Serve on top on romaine lettuce leaves. Top with tomato slices.

Day #6 – Saturday

Breakfast – Open faced peanut butter and strawberry sandwich

• 1 piece of sprouted grain toast
• 1 tablespoon of natural nut butter
• ½ cup strawberries, sliced
• 2 tablespoon hemp hearts

Morning snack (optional)  – Sliced red peppers + 2 tablespoon guacamole

Lunch – Energizing green smoothie

• 1 cup unsweetened almond milk
• 1 scoop vanilla protein powder
• ½ banana
• 1-2 cups of greens (baby spinach, arugula, kale)
• 1 inch piece of ginger
• 1 teaspoon cinnamon

Afternoon snack (recommended) – 100g of vanilla or plain yogurt

Dinner – Shrimp and zucchini noodle pasta

• 3-5 oz of shrimp
• 1 tablespoon avocado oil, divided
• 1-2 zucchinis
• ½ cup of broccoli florets
• ½ cup of chopped cauliflower
• ½ cup of tomato sauce

Method:  Cook shrimp with ½ tablespoon olive oil until cooked through. Spiralize zucchini and stir-fry with remaining oil for 1-2 minutes, until beginning to soften. Set aside. Stir-fry or steam cut up vegetables and add shrimp, zucchini, and vegetables together. Top with tomato sauce and enjoy!

Day # 7 – Sunday

Breakfast – Creamy mango smoothie

• 1 cup unsweetened almond or coconut milk
• 1 scoop of vanilla protein powder
• ½ cup mango
• 1 tablespoon of ground flaxseeds or chia seeds
• 1 cup kale or spinach

 Morning snack (optional) – Vegetable medley (carrots, cucumbers, tomatoes, celery, etc.)

 Lunch – Egg wrap

• 2 hard boiled eggs + 1 tablespoon mayonnaise
• 1 sprouted grain wrap
• Mixed vegetables

Afternoon Snack (recommended) – 1 laughing cow cheese + cherry tomato

Dinner – Spinach salad with grilled chicken and avocado

• 4 ounces of roasted or grilled chicken breast chopped into small cubes
• 2 cups of baby leaf spinach
• 1 tbsp. of balsamic vinaigrette
• 2 plum tomatoes, sliced
• ¼ of an avocado thinly sliced

Click here to download a printable PDF version of the meal plan.