Congratulationsontakingchargeofyourhealthandyourweight!Youllfindthatthesemealplansarea greatwaytogetyourbodystartedburningofffatintheleastamountoftimepossible! Thereare12mealplansthatfollow.Followmealplans16andthengiveyourselfaCheatDayonDay7. Repeatagainforweek2,givingyouanotherCheatDayonDay14.

QuestionsandHowtousethesemealplans
WhatcanIeatonmycheatdays? Youcaneatwhateveryoulikewithoutgorgingyourself.Donteatuntilyouareoverlyfullateachmeal. Youcaneatwhateverfoodsyouwoulduntilyouaresatisfied,justbereasonable.Twoslicesofpizzaisa meal,butawholepieisnot!Asliceofcakeisagreatdessert,notthewholecake!(Ithinkyougetthe point). WhatIdoonmycheatdaysisjusteatasIfeellikeitallday.IdontplanlikeIwouldonallmyother daysandIeatwhateverIamcraving.Forexample,Imaywakeupandmakepancakes,havesushifor lunchfollowedbysomecookies,andgoouttodinnerandchoosewhateverappealstomealonthe menu(includingdessert).Asyoucansee,Idonoteatwithrecklessabandon,butIdontplanmy healthymealslikeIdoontheotherdaysoftheweek. WhatifthereisamealorafoodIdontlike? Iunderstandthateachofushasdifferenttastesandthatsomeofthesemealsmaytastegreattoyou whilesomemaynotappealtoyouatall.Youcaneasilyadjustyourmealsforthedaybychoosingthe breakfastsyoulike,thesnackyoulikeetcandmixandmatchthemtocreateyourownmealplans. Eachmealisinterchangeable.Justdontexchangeabreakfastwithalunchoralunchwithadinner. Youcanonlyexchangethesametypeofmeal(breakfastwithbreakfast,lunchwithlunch). HowdoImakethesemealplansspecificformycalorieneeds? Ihavefoundthat1600caloriesoftherightfoodcombinationstobeasufficientamounttokeepmost peoplefrombeinghungrywhilesimultaneouslyquicklyburningoffalotofbodyfat.Ifyoufeellikeyou needmorefood,youcanbeginbyincreasingtheproteinservingsby1ounceatatime.Forexample,if lunchcallsfor4ozofsalmon,increaseitto5or6ifnecessary. Rememberalsothatthesemealplansareonlytobefollowedfor2weeks.Soifyourcaloriesareabit lowerduringthistime,thatsok.YouwillbereturningtoyourDietSolutionMealPlans(orpossibly startingforthefirsttime)andthese14daysarejustakickstarttoyourfatlossgoals.Youmaybea bithungryorexperiencesomedetoxsymptoms(headachesfromsugarwithdrawalordigestive changes).Hanginthere.Youregoingtofeelamazinginjust2weeks.

WhatcanIdrinkwhilefollowingthesemealplans? 1. Waterofyourbodyweightinouncesofwatereachday(e.g.ifyouweight150lbs.,then75 oz.ofwaterthroughoutthecourseofeachday) 2. GreenTea(carefulwiththecaffeinecontent)sweetenedwithsteviaorxylitol 3. Coffee(1cupperdaymaximum)sweetenedwithsteviaorxylitol(nomilkorcreamer) WhatshouldIdowhenIcompletethese14days? YoucaneitherfollowthemealplansintheQuickStartGuideortheDoneForYouMealPlansthat camewithyourDietSolutionProgram.Alltheinformationyouneedtomoveforwardwithyourweight lossgoalsareincludedintheDietSolutionProgram. *YoumaybewonderingwhyIveputthesemealplanstogetherlikeIhave.Dontworry,alltheanswers toyourquestionscanbefoundquicklyandeasilyinyourDietSolutionProgrammanual.Ifafteryouve readthroughthemanual,youstillhavequestions,pleaseemailus.

CookingsuggestionsandIsabelsTips
ThefollowingideasarejustsuggestionsandhowIputtogethermyownmealseachday.Aslongasyou staywithinyourservingsizesandusethefoodslisted,youcanputthesemealstogetherhoweverisbest foryou. Remembertheseareonlysuggestions. BelowIhaveexplainedhowIwouldpreparethemealsthatarelistedinthemealplansprovided.Idid notincludeeverymeal,assomeareselfexplanatory. Day1: Breakfast Iwouldcookthespinachusingcoconutoilandthenaddintheeggstomakeaspinachomelet.Iwould theneatitovertheslicedtomato. Lunch Iwouldbroilthesalmonseasonedwithsaltandpepper.Iwouldmostlikelyhavedonethisthenight beforetohaveitreadyforthenextdayslunch.Iwouldhaveitcoldoverthesaladanduseoliveoiland lemonasmysaladdressing PostWorkout Lookingahead,tomorrowsdinnercallsforchickenlegs(darkmeatchicken)soIwouldprobablybakea wholechickenandusethebreastpostworkoutandsavesomedarkmeatforthenextday.Myhusband wouldalsoeatsomesononeofitwouldgotowaste. Iwouldbakethesweetpotatointheovenfor45minutes Iwouldeatthecauliflowerraworlightlysteamed. Dinner YoucanusetheturkeychilirecipeinTheDSPRecipeGuideormakeaburgerandtopwithsliced tomatoes. Iwouldthenmakeasaladofromainelettuce,carrotsandcelery. (Makesuretomakeenoughfortomorrowslunch) Day2: Breakfast

Iwouldmakesausageandpeppers.Firstcooktheonionsandpeppersincoconutoilandthenaddin yoursausage. Lunch Ialwaysliketohavemylunchreadythenightbeforeandeatingleftoversisusuallytheeasiestforme. Lunchwillbeleftoversfromlastnight. PostWorkout Scrambletheeggwhitesandmakeanomelet(youcanuseasmallamountofcoconutoiltocook).You canaddalittlebitofsalsatothesandwichifyouwouldlike. Dinner IwouldhaveachickenlegleftoverfromthechickenImadethedaybeforeandIwouldmeasureout4 ozofdarkmeat. IwouldmakeGreenBeanAlmondine.Sautthegreenbeansincoconutoil.Addinthesliced almonds. Day3: PostWorkout Put1scoopofProteinPowder,water,iceandabananaintheblendertomakeaPostWorkoutshake. Dinner Iwoulduse1tspofthecoconutoiltocookmyturkeyburger,1tsptocooktheonionsandmushrooms and1tsptocookthespinach. Day4: Breakfast Iwouldcutupthehardboiledeggsandtheavocadoandservethatoverthecauliflower. Lunch Ifinelychop1celerystalk,1carrotandaredpepperandaddthattothetunafishalongwith1TBSP ofoliveoiltomakeanomayotunasalad. Day5: Lunch Iaddgarlicpowder,oregano,parsley,thyme,saltandpeppertogroundbuffaloandmakemeatballs.I cookthemincoconutoil.

Isaut2piecesofgarlicandthenaddthecutuptomato.Thiswillserveasyoursauce.Serveover spaghettisquash. PostWorkout IaddtheProteinpowderrightintothecereal. Day6: Lunch Hardboil4eggs.Use2wholeandthewhitesfromtheother2.Mashthemallupandadd1TbspDijon Mustardand1tspoliveoil.Youcanalsoaddsaltandpeppertotaste.Thisisyoureggsalad. Makeasaladandaddthebeans. PostWorkout Iaddtheproteinpowderrightintotheoatmealandsprinklealittlecinnamonontop. Dinner IbuywheatfreesoysauceatthehealthfoodstoreforallmyChinesestylerecipes.Ifyoucantfind thiskind,regularsoysauceisok.Use12tsps(alittlegoesalongway).

Day 1
Food
Breakfast
2 eggs 1/2-1 cup cooked spinach 1/2 tomatoe, sliced 2 tsps Coconut Oil or Olive Oil - you can use either for cooking or eat raw Totals 140 25 12 2 0 4 10 0

Calories

Protein

Carbs

Fat

Notes

100 265

14

10 20

Snack
1 ounce almonds (20-24) 170 6 5 15

Totals

170

15

Lunch
4 oz cooked salmon 1/2 cup chick peas or kidney beans Raw vegetables made into salad (Lettuce, spinach, cucumbers, celery, peppers) 2 teaspoons extra virgin olive oil and vinegar or lemon to dress the salad. Totals 200 80 28 20 8 1

100 380

28

20

10 19

Post Workout
4 oz lean chicken or turkey breast 1 cup cooked broccoli or cauliflower 4 oz sweet potatoe Totals 200 60 100 360 36 4 4 44 4 12 24 24 16

Dinner
4 oz lean beef (85% lean) or ground turkey Tomatoes, onions, carrots, celery (can be used to make chili, toppings for a burger or a salad) 2 tsps extra virgin olive oil + lemon (can be used as dressing over veggies or use to cook veggies for chili) Totals Totals 260 60 28 15 16

100 420

28

15

10 26

1595

120

68

96

Day 2
Food
Breakfast
3 oz chicken or turkey sausage 1 cup onions and peppers - cooked 2 tsps Coconut Oil or Olive Oil - you can use either for cooking or eat raw Totals 180 70 100 350 15 3 24 12 3 6 15 12

Calories

Protein

Carbs

Fat

Notes

10 22

Snack
2 TBSP Walnut butter Baby carrots 205 5 5 19

Totals

205

19

Lunch
4 oz lean beef (85% lean) or ground dark turkey Tomatoes, onions, carrots, celery (can be used to make chili, toppings for a burger or a salad) 2 tsps extra virgin olive oil + lemon (can be used as dressing over veggies or use to cook veggies for chili) Totals 260 60 100 28 15 10 16

420

28

15

26

Post Workout
5 egg whites 1/2 tomato sliced 2 slices sprouted grain, rice or spelt bread (Egg Sandwich) Totals 100 20 160 280 20 1 10 31 1 4 30 34 3 4

Dinner
4 oz chicken drumsticks (measure meat cooked off the bone) or 4 oz cooked salmon 2 oz Green beans with 1/2 oz sliced almonds (10 -12) see recipe 1/2 Cucumber and 1/2 tomatoe salad 2 tsps extra virgin olive oil + lemon (can be used dressing for salad)

200 20 85 20

32 2 3

8 4 2 5 8

100
425 Totals 37 11

10
26

1680

116

89

97

Day 3
Food
Breakfast
3 slices turkey bacon 1 slice rice, splelt or sprouted grain bread 1/2 tomato sliced Totals 105 80 20 205 18 5 1 24 0 15 4 19 5 1

Calories

Protein

Carbs

Fat

Notes

Snack
1 ounce brazil nuts (6-8) or macadamias (10-12 190 4 3 20

Totals

190

20

Lunch
4 oz grilled shrimp or scallops 2 oz Avocado Raw vegetables made into salad (Lettuce, spinach, cucumbers, celery, peppers) 2 teaspoons extra virgin olive oil and vinegar or lemon to dress the salad. 1 small green apple Totals 120 100 24 1

100

10

75
395 25

21
23 18

Post Workout
1 scoop Prograde Protein - Mix with water and ice 1 banana or 1 large apple (shake) 120 120 24 1 2 30 1

Totals

240

25

32

Dinner
4 oz ground turkey (dark meat) to use for turkey burger Top with sauteed onions and mushrooms Over 1/2-1 cup sauteed spinach or kale 1 TBSP (3 tsps) extra virgin olive oil or coconut oil Totals Totals

250 40 25 140 455

32 2 34 10 4 14

16

15 31

1485

112

91

76

Day 4
Food
Breakfast
2 soft boiled eggs (or hard boiled) 1 cup steamed cauliflower 2 oz Avocado Totals 105 30 100 235 18 1 19 0 6 2 8 5 8 13

Calories

Protein

Carbs

Fat

Notes

Snack
2 TBSP Almond butter 3 ounces baby carrots 190 30 8 6 6 17

Totals

220

12

17

Lunch
4 oz canned tuna or salmon chopped celery, carrots and peppers added to fish 1 TBSP extra virgin olive oil added to tuna (veggie tuna or salmon salad) Serve over romaine lettuce 1 cup sliced strawberries Totals 120 20 140 50 330 24 5 18 24 13 18 18

Post Workout
4 oz sliced turkey or chicken breast lettuce and 1/2 tomatoe 2 slices sprouted grain, rice or spelt bread (turkey or chicken sandwich) Totals 160 20 160 340 32 1 10 43 1 4 30 34 3 4

Dinner
4 oz chicken legs (meat from leg and thigh) or 4 oz pork loin Sauteed garlic broccoli - 1 cup Salad - Romaine lettuce, celery, peppers, cucumbers 1 TBSP (3 tsps) extra virgin olive oil or coconut oil (use for cooking and as dressing for salad) Totals Totals

250 50 25 140 465

32 2 12 4

16

34

16

15 31

1590

128

88

83

Day 5
Food
Breakfast
3 oz leftover chicken leg 1/2 - 1 cup sauteed spinach 1 tsp coconut oil or extra virgin olive oil (for cooking or raw over greens) 1 small green apple Totals 105 25 50 75 255 18 2 0 4 5 1 5 20 21 25 11

Calories

Protein

Carbs

Fat

Notes

Snack
1/4 cup pumpkin seeds 180 9 4 14

Totals

180

14

Lunch
4 oz ground buffalo (made into meatballs) sauteed garlic tomatoes (1 whole tomato) 1 cup cooked spaghetti squash 2 teaspoons coconut oil or extra virgin olive oil (to use for cooking or raw) 1 small green apple Totals 160 40 50 31 2 4 8 8

100
75 425 33 21 37

10
14

Post Workout
1 scoop Prograde Protein - Mix with water and ice 1 cup cooked rice cereal (hot cereal made from rice) 120 130 24 3 2 28 1

Totals

250

27

30

Dinner
5 oz broiled Mahi Mahi or Tilapia 2 oz Avocado 1 cup steamed cauliflower or brocolli Large green salad (romaine lettuce, cucumbers, celery, green peppers) 1 TBSP (3 tsps) extra virgin olive oil or coconut oil Totals Totals 150 100 30 25 28 1 2 8

2 6 4

2 31

140
445 12

15
25

1555

120

108

65

Day 6
Food
Breakfast
3 medium slices pork bacon 1 egg 1 tomato (sliced) Totals 150 70 40 260 9 6 2 17 0 8 8 17 12 5

Calories

Protein

Carbs

Fat

Notes

Snack

1 oz raw walnuts (14 halves) or pecans (18-20 halves)

200

20

Totals

200

20

Lunch
2 whole eggs + 2 egg whites (to make egg salad) 1 Tbsp Dijon Mustard for egg salad - Large salad Lettuce, cucumbers, celery, peppers, carrots 3 tsps extra virgin olive oil (1 tsp in egg salad 2 tsps for salad dressing) + vinegar 1/2 cup chick peas or kidney beans Totals 140 80 395 15 1 26 175 20 10

20

20 20

Post Workout
1 scoop Prograde Protein or 5 egg whites 1/2 cup dry oatmeal (make with water) add cinnamon to taste 120 150 24 5 2 28 1 3

Totals

270

29

30

Dinner
5 oz cooked chicken breast Chinese stir fry vegetables (broccoli, onions, peppers green beans) + wheat free soy sauce Tomato and cucumber salad (1/2 tomato + 1/2 cucumber) 1 TBSP (3 tsps) extra virgin olive oil or coconut oil (1 tsp to cook, 2 tsps for salad dressing) Totals Totals 150 50 30 40 35 12 6 10 2

140
410 35 28

15
17

1535

105

88

84

Day 8
Food
Breakfast
2 eggs 1/2-1 cup cooked spinach, 1/2 tomatoe, sliced 2 tsps Coconut Oil or Olive Oil - you can use either for cooking or eat raw Totals 140 25 100 265 14 4 12 2 0 4 10 0 10 20

Calories

Protein

Carbs

Fat

Notes

Snack
1 ounce almonds (20-24) 170 6 5 15

Totals

170

15

Lunch
4 oz cooked salmon 1/2 cup chick peas or kidney beans Raw vegetables made into salad (Lettuce, spinach, cucumbers, celery, peppers) 2 teaspoons extra virgin olive oil and vinegar or lemon to dress the salad. Totals 100 380 10 19 200 80 28 20 8 1

28

20

Post Workout
4 oz lean chicken or turkey breast 1 cup cooked broccoli or cauliflower 1 large apple Totals 200 60 100 360 36 4 25 40 25 16 4 12

Dinner
4 oz lean beef (85% lean) or ground turkey Tomatoes, onions, carrots, celery (can be used to make chili, toppings for a burger or a salad) 2 tsps extra virgin olive oil + lemon (can be used as dressing over veggies or use to cook veggies for chili) Totals Totals 260 60 28 15 16

100 420 28 15

10 26

1595

116

69

96

Day 9
Food
Breakfast
3 oz chicken or turkey sausage 1 cup onions and peppers - cooked 2 tsps Coconut Oil or Olive Oil - you can use either for cooking or eat raw Totals 180 70 100 350 12 3 6 15 3 24 12 10 15 22

Calories

Protein

Carbs

Fat

Notes

Snack
2 TBSP Walnut butter Baby carrots 205 5 5 19

Totals

205

19

Lunch
4 oz lean beef (85% lean) or ground dark turkey Tomatoes, onions, carrots, celery (can be used to make chili, toppings for a burger or a salad) 2 tsps extra virgin olive oil + lemon (can be used as dressing over veggies or use to cook veggies for chili) Totals 260 60 28 15 16

100 420 28 15

10 26

Post Workout
5 egg whites spinach, mushrooms, tomatoes (veggie omelete) 1/2 banana Totals 100 40 60 200 20 10 15 20 25 1 1

Dinner
4 oz chicken drumsticks (measure meat cooked off the bone) or 4 oz cooked salmon 2 oz Green beans with 1/2 oz sliced almonds (10 -12) see recipe 1/2 Cucumber and 1/2 tomatoe salad 2 tsps extra virgin olive oil + lemon (can be used dressing for salad)

200 20 85 20

32 2 3

8 4 2 5 8

100
425 Totals 37 11

10
26

1600

105

80

94

Day 10
Food
Breakfast
3 slices turkey bacon 1 slice rice, splelt or sprouted grain bread 1/2 tomato sliced Totals 105 80 20 205 18 5 1 24 0 15 4 19 5 1

Calories

Protein

Carbs

Fat

Notes

Snack
1 ounce brazil nuts (6-8) or macadamias (10-12) 190 4 3 20

Totals

190

20

Lunch
4 oz grilled shrimp or scallops 2 oz Avocado Raw vegetables made into salad (Lettuce, spinach, cucumbers, celery, peppers) 2 teaspoons extra virgin olive oil and vinegar or lemon to dress the salad. 1 small green apple Totals 100 10 120 100 24 1

75
395 25

21
23 18

Post Workout
1 scoop Prograde Protein Mix with water and ice 1 banana or 1 large apple (shake) 120 120 24 1 2 30 1

Totals

240

25

32

Dinner

5 oz ground turkey (dark meat) to use for turkey burger Top with sauteed onions and mushrooms Over 1/2-1 cup sauteed spinach or kale 1 TBSP (3 tsps) extra virgin olive oil or coconut oil Totals Totals

300 40 25 140 505

40 2 42 10 4 14

16

15 31

1535

120

91

76

Day 11
Food
Breakfast
2 soft boiled eggs (or hard boiled) 1 cup steamed cauliflower 2 oz Avocado Totals 105 30 100 235 18 1 19 0 6 2 8 5 8 13

Calories

Protein

Carbs

Fat

Notes

Snack
2 TBSP Almond butter 3 ounces baby carrots 190 30 8 6 6 17

Totals

220

12

17

Lunch
4 oz canned tuna or salmon chopped celery, carrots and peppers added to fish 1 TBSP extra virgin olive oil added to tuna (veggie tuna or salmon salad) - Serve over romaine lettuce 1 cup sliced strawberries Totals 120 20 140 50 330 24 5 18 24 13 18 18

Post Workout
4 oz sliced turkey or chicken breast 1 cup cooked broccoli or cauliflower 1 large apple Totals 160 60 100 320 32 4 25 36 25 13 1 12

Dinner
4 oz chicken legs (meat from leg and thigh) or 4 oz pork loin Sauteed garlic broccoli - 1 cup Salad - Romaine lettuce, celery, peppers, cucumbers 1 TBSP (3 tsps) extra virgin olive oil or coconut oil (use for cooking and as dressing for salad) Totals Totals

250 50 25 140 465

32 2 12 4

16

34

16

15 31

1570

121

79

92

Day 12
Food
Breakfast
3 oz leftover chicken leg 1/2 - 1 cup sauteed spinach 1 tsp coconut oil or extra virgin olive oil (for cooking or raw over greens) 1 small green apple Totals 105 25 50 75 255 18 2 0 4 5 1 5 20 21 25 11

Calories

Protein

Carbs

Fat

Notes

Snack
1/4 cup pumpkin seeds 180 9 4 14

Totals

180

14

Lunch
4 oz ground buffalo (made into meatballs) sauteed garlic tomatoes (1 whole tomato) 1 cup cooked spaghetti squash 2 teaspoons coconut oil or extra virgin olive oil (to use for cooking or raw) 1 small green apple Totals 160 40 50 100 31 2 4 8 8 10

75
425 33

21
37 14

Post Workout
1 scoop Prograde Protein 1 Tbsp Almond Butter 1 cup strawberries(sliced) or blueberries Totals 120 90 50 260 24 4 2 3 13 18 1 9

28

10

Dinner
5 oz broiled Mahi Mahi or Tilapia 2 oz Avocado 1 cup steamed cauliflower or brocolli Large green salad (romaine lettuce, cucumbers, celery, green peppers) 1 TBSP (3 tsps) extra virgin olive oil or coconut oil Totals Totals 150 100 30 25 28 1 2 8

2 6 4

2 31

140
445 12

15
25

1565

121

96

74

Day 13
Food
Breakfast
3 medium slices pork bacon 1 egg 1 tomato (sliced) Totals 150 70 40 260 9 6 2 17 0 8 8 17 12 5

Calories

Protein

Carbs

Fat

Notes

Snack
1 oz raw walnuts (14 halves) or pecans (18-20 halves) 200 4 2 20

Totals

200

20

Lunch
2 whole eggs + 2 egg whites (to make egg salad) - 1 Tbsp Dijon Mustard for egg salad Large salad - Lettuce, cucumbers, celery, peppers, carrots 3 tsps extra virgin olive oil (1 tsp in egg salad 2 tsps for salad dressing) + vinegar 1/2 cup chick peas or kidney beans Totals 140 80 395 15 1 26

175

20

10

20

20 20

Post Workout
4 oz sliced turkey breast Romaine lettuce leaves (make turkey, lettuce wraps) 1 Tbsp Dijon Mustard for wraps 1 large apple Totals 160 32 1

100 260

32

25 25

Dinner
5 oz cooked chicken breast Chinese stir fry vegetables (broccoli, onions, peppers green beans) + wheat free soy sauce Tomato and cucumber salad (1/2 tomato + 1/2 cucumber) 1 TBSP (3 tsps) extra virgin olive oil or coconut oil (1 tsp to cook, 2 tsps for salad dressing) Totals Totals 150 50 30 40 35 12 6 10 2

140
410 35 28

15
17

1525

108

83

81