SAMPLE 3-DAY MENU

Over the next 10 days we will be focusing on nourishing our bodies with delicious, nutrient-dense foods.

Each day you will have three (3) meals and two (2) optional snacks. You should not feel deprived or hungry.

This is also not a "no carb" or "low carb" plan. Keep in mind, though, that too much of a "good" thing can be just as concerning as too much of a "bad" thing so be sure you are mindful of portion sizes and your macro goals.

With each meal you will want to include slow carbs + protein + fat. It can be helpful mentally divide your plate – fill two quarters with veggies, 1/4 of it with protein and 1/8 or so with fat.

Here is a snapshot ... 

 

  • Breakfast: Fat, protein and veggies or a smoothie

  • Snack (optional): Any of the approved foods

  • Lunch: Your plate should be mostly colorful plant foods, 4-6oz of protein and 1-2 servings of fat.

  • Snack (optional): Any of the approved foods

  • Dinner: Your plate should be mostly colorful plant foods, 4-6oz of protein and 1-2 servings of fat (1/2 cup of starchy vegetables like sweet potato or squash is optional)

Remember – this plan isn’t about starvation and deprivation, it’s about filling you up and fueling you for an energetic, vibrant day. Take a look at the sample three-day menu below. Note: meal suggestions are just that – suggestions.

Breakfast berry, berry good smoothie 
Snack (optional) raw veggies and tahini dip
Lunch spinach salad with roasted salmon
Snack (optional) chewy blue-y trail mix
Dinner grilled chicken w/broccoli sauteed in coconut oil
Breakfast get y'er greens & proteins smoothie 
Snack (optional) 1/8 raw pumpkin seeds, herbal tea
Lunch crunchy kale salad with hard-boiled egg
Snack (optional) raw celery with almond butter
Dinner grilled flank steak with asparagus
Breakfast soft boiled egg with arugula salad 
Snack (optional) 1/8 cup almonds, herbal tea
Lunch caesar salad with grilled chicken
Snack (optional) veggies with pine nut hummus 
Dinner cod in tomato-tarragon broth