Phase 1 - Meal Plan

Schedule

Weeks 1 & 2

Activity and Details

Assessment

30 Minutes Before Breakfast

2

Opti-Trim

8 oz. glass of water

Breakfast

1

2

1

1

1

Vitamin/Mineral

Digestion

Udo’s Oil Teaspoon or EFA capsule

Opti-Cleanse

3 servings of fresh fruits or vegetables

1 scoop of Complete Nutrition in 6-12 oz of water

     (Option: make a smoothie by blending in the servings of

     fruits or vegetables.)

8 oz. glass of water

Mid-Morning

Snack

1 serving of fresh fruit OR vegetable 

8 oz. glass of water

30 Minutes Before Lunch

1

Opti-Trim

8 oz. glass of water

Lunch

1

2

1

Vitamin/Mineral

Digestion

Opti-Cleanse

Large fresh salad

Option: Dressing (see Dressing Suggestions)

1 serving of protein (kidney beans, tofu, nuts, chicken or turkey)

8 oz. glass of water

Mid-Afternoon

Snack

1 serving of fresh vegetables (ie. sliced raw sweet potatoes)

8 oz. glass of water

Dinner

1

2

1

1

1

Vitamin/Mineral

Digestion

Udo’s Oil Teaspoon or EFA capsule

Opti-Cleanse

1 serving of brown rice

Large fresh salad

Option: Dressing

1 scoop of Complete Nutrition in 6-12 oz of water, blend in 1

     serving of fresh fruit or vegetable

8 oz. glass of water

30 Minutes Before Bedtime

8 oz. glass of water

Exercise

M T W Th F –  Aerobic  (20 minutes)   

M Th - Strength training (approx. 20-35 minutes)

Minimum 8 oz. glass of water to hydrate as you work out.

Phase 2 - Meal Plan

Schedule

Weeks 3 & 4

Activity and Details

OPTION 1

OPTION 2

30 Minutes Before Breakfast

2

Opti-Trim

8 oz. glass of water

8 oz. glass of water

Breakfast

1

2

1

1

1

Vitamin/Min

Digestion

Udo’s Oil TSP or EFA capsule

Opti-Cleanse

2 servings of fresh fruit and Complete Nutrition shake (1 scoop) with fresh fruit or vegetables*

8 oz. glass of water

1 servings of fruit (or vegetables) plus bowl of cereal (for list of acceptable choices, see previous page)

Complete Nutrition (1 scoop) in 8 oz. soy milk (or other acceptable alternative)

8 oz. glass of water

Mid-Morning

Snack

1 serving of fresh fruit
8 oz. glass of water

1 serving of fresh vegetables

8 oz. glass of water

30 Minutes Before Lunch

1

Opti-Trim

8 oz. glass of water

8 oz. glass of water

Lunch

1

2

1

1

1

Vitamin/Min

Digestion

Udo’s Oil TSP or EFA capsule

Opti-Cleanse

Large fresh salad

1 serving of protein (kidney beans, tofu, nuts, chicken or turkey)

8 oz. glass of water

Sub sandwich (whole wheat bread, veggies, protein from chicken or turkey or vegetarian)

8 oz. glass of water

Mid-Afternoon

Snack

1 serving of raw sweet potatoes (cut up)
8 oz. glass of water

1 serving of fresh vegetables

8 oz. glass of water

Dinner

1

2

1

1

1

Vitamin/Min

Digestion

Udo’s Oil TSP or EFA capsule

Opti-Cleanse

Turkey, chicken or tuna sandwich on whole wheat or whole grain bread. Mix tuna with 1 tsp mustard, if desired, or with one tsp. of another healthy fat. Add tomato, lettuce, sprouts, cucumber slices or other fresh vegetables of your choice.

Complete Nutrition shake (1 scoop) with fresh fruit or vegetables*

8 oz. glass of water

Healthy Spaghetti - Whole wheat noodles, low fat/low sodium spaghetti sauce, grilled/ground chicken/turkey, vegetables in the sauce or on the side.

Complete Nutrition shake (1 scoop) with fresh fruit or vegetables*

8 oz. glass of water

30 Minutes Before Bedtime

8 oz. glass of water

8 oz. glass of water