Plan A

PLAN A Option 1 Alternative Meal Ideas

Meal 1: 4:30am Shakology 2 Eggs (Fried)

½ Banana Mixed Berries
Peanut Butter Olive Oil

Meal 3: 8am Grilled Chicken 2 Eggs (poached)

Salad Spinach
Pumpkin Seeds Pumpkin seeds

Meal 2: 11am Cucumber Carrot sticks

Hummus Mashed Avocado

Preworkout: 3pm Salad Cucumber

Grilled Chicken 2 Eggs (boiled)
Sweet Potato Oatmeal

Post Workout: 6pm Broccoli Salad

Salmon Shellfish
Wild rice Sweet Potato
Olive Oil Olive Oil
Blueberries Apple

Page 1
 Plan A

Greek Yogurt 2 Boiled Eggs

Mixed Berries ½ Banana
Peanut Butter/Cacao nibs Peanut Butter

Tuna Shakeology
Salad/Sprouts/Cucumber Spinach
Dressing Ground Flaxseed

Mushroom/Tomato/Spinach Mushroom/Tomato/Spinach Spinach

2 Eggs (Omelette) 2 Eggs (Scrambled) Shakeology
Oatmeal 1 Wholewheat Bread (Toasted) Oatmeal

Peppers/Tomatoes/Onions Salad
Grilled Chicken Chicken
Wholegrain Rice Oatmeal
Olive Oil Almond Milk
Grapes Berries

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 Plan B

PLAN B Option 1 Alternative Meal Ideas

Meal 1: 4:30am Shakology 2 Eggs (Fried)

½ Banana Mixed Berries
Peanut Butter Olive Oil

Meal 2: 8am Grilled Chicken 2 Eggs (poached)

Salad Spinach
Pumpkin Seeds Pumpkin seeds
Sweet Potato Wholewheat bread
Olive Oil Coconut oil

Meal 3: 11am Cucumber Carrot sticks

Hummus Mashed Avocado
Apple slices ½ Banana

Preworkout: 3pm Salad Cucumber

Grilled Chicken 2 Eggs (boiled)
Sweet Potato Oatmeal
Olive Oil Peanut Butter

Post Workout: 6pm Broccoli Salad

Salmon Shellfish
Wild rice Sweet Potato
Olive Oil Olive Oil
Blueberries Apple

Page 3
 Plan B

Greek Yogurt 2 Boiled Eggs

Mixed Berries ½ Banana
Peanut Butter/Cacao nibs Peanut Butter

Tuna Shakeology
Salad/Sprouts/Cucumber Spinach
Dressing Ground Flaxseed
Wholegrain Rice Oatmeal
Olive Oil Almond Milk

Mushroom/Tomato/Spinach Mushroom/Tomato/Spinach Spinach

2 Eggs (Omelette) 2 Eggs (Scrambled) Shakeology
Oatmeal 1 Wholewheat Bread (Toasted) Oatmeal
Almond Milk Peanut Butter Almond Milk

Peppers/Tomatoes/Onions Salad
Grilled Chicken Chicken
Wholegrain Rice Oatmeal
Olive Oil Almond Milk
Grapes Berries

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 Plan C

PLAN C Option 1 Alternative Meal Ideas

Meal 1: 4:30am Shakology 2 Eggs (Fried)

½ Banana Mixed Berries
Peanut Butter Olive Oil
Spinach Mushrooms/Tomatoes

Meal 3: 8am Grilled Chicken 2 Eggs (poached)

Salad Spinach
Pumpkin Seeds Pumpkin seeds
Sweet Potato Wholewheat bread
Olive Oil Coconut oil

Meal 2: 11am Salad Carrot sticks

Hummus Almonds (12)
Apple slices Berries
Wild rice Wholewheat bread
Olive Oil Peanut Butter (on bread)
Tinned Tuna Greek Yogurt

Preworkout: 3pm Salad Cucumber

Grilled Chicken 2 Eggs (boiled)
Sweet Potato Oatmeal
Olive Oil Peanut Butter

Post Workout: 6pm Broccoli Salad

Salmon Shellfish
Wild rice Sweet Potato
Olive Oil Olive Oil
Blueberries Apple

Page 5
 Plan C

Greek Yogurt 2 Boiled Eggs

Mixed Berries ½ Banana
Peanut Butter/Cacao nibs Olive Oil
Cucumber sticks Salad

Tuna Shakeology
Salad/Sprouts/Cucumber Spinach
Dressing Ground Flaxseed
Wholegrain Rice Oatmeal
Olive Oil Almond Milk

Mushroom/Tomato/Spinach Mushroom/Tomato/Spinach Spinach

2 Eggs (Omelette) 2 Eggs (Scrambled) Shakeology
Oatmeal 1 Wholewheat Bread (Toasted) Oatmeal
Almond Milk Peanut Butter Almond Milk

Peppers/Tomatoes/Onions Salad
Grilled Chicken Chicken
Wholegrain Rice Oatmeal
Olive Oil Almond Milk
Grapes Berries

Page 6
 Plan D

PLAN D Option 1 Alternative Meal Ideas

Meal 1: 4:30am Shakology 2 Eggs (Fried)

½ Banana Mixed Berries
Peanut Butter Olive Oil
Spinach Mushrooms/Tomatoes

Meal 3: 8am Grilled Chicken 2 Eggs (poached)

Salad Spinach
Pumpkin Seeds Pumpkin seeds
Sweet Potato Wholewheat bread
Olive Oil Coconut oil

Meal 2: 11am Salad x2 Carrot sticks

Salad x2 Cucumber sticks
Avocado Almonds (12)
Tinned Tuna Greek Yogurt
Wild rice Wholewheat bread
Olive Oil Peanut Butter (on bread)
Apple slices Berries

Preworkout: 3pm Salad Cucumber

Grilled Chicken 2 Eggs (boiled)
Sweet Potato Oatmeal
Olive Oil Peanut Butter
Mixed Berries ½ Banana

Post Workout: 6pm Broccoli Salad

Salmon Shellfish
Salmon Shellfish
Wild rice Sweet Potato
Olive Oil Olive Oil
Olive Oil Olive Oil
Blueberries Apple

Page 7
 Plan D

Greek Yogurt 2 Boiled Eggs

Mixed Berries ½ Banana
Peanut Butter/Cacao nibs Olive Oil
Cucumber sticks Salad

Tuna Shakeology
Salad/Sprouts/Cucumber Spinach
Dressing Ground Flaxseed
Wholegrain Rice Oatmeal
Olive Oil Almond Milk

Mushroom/Tomato/Spinach Mushroom/Tomato/Spinach Spinach

2 Eggs (Omelette) 2 Eggs (Scrambled) Shakeology
Oatmeal 1 Wholewheat Bread (Toasted) Oatmeal
Almond Milk Peanut Butter Almond Milk
Mixed Berries Sliced Apple Blueberries

Peppers/Tomatoes/Onions Salad
Grilled Chicken Grilled Chicken
Grilled Chicken Grilled Chicken
Wholegrain Rice Oatmeal
Olive Oil Peanut Butter
Olive Oil Almond Milk
Grapes Berries

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 Plan E

PLAN E Option 1 Alternative Meal Ideas

Meal 1: 4:30am Shakology 2 Eggs (Fried)

½ Banana Mixed Berries
Peanut Butter Olive Oil
Spinach Mushrooms/Tomatoes
Spinach Spinach

Meal 3: 8am Grilled Chicken 2 Eggs (poached)

Salad Spinach
Pumpkin Seeds Pumpkin seeds
Sweet Potato Wholewheat bread
Olive Oil Coconut oil
Sliced Apples Tangerine (2 small)

Meal 2: 11am Salad x2 Carrot sticks

Salad x2 Cucumber sticks
Avocado Almonds (12)
Tinned Tuna Greek Yogurt
Wild rice Wholewheat bread
Olive Oil Peanut Butter (on bread)
Peanut Butter Peanut Butter (on bread)
Apple slices Berries

Preworkout: 3pm Salad Cucumber

Grilled Chicken 2 Eggs (boiled)
Sweet Potato Oatmeal
Olive Oil Peanut Butter
Mixed Berries ½ Banana

Post Workout: 6pm Broccoli Salad

Salmon Shellfish
Salmon Shellfish
Wild rice Sweet Potato
Wild rice Sweet Potato
Olive Oil Olive Oil
Olive Oil Olive Oil
Blueberries Apple

Page 9
 Plan E

Greek Yogurt 2 Boiled Eggs

Mixed Berries ½ Banana
Peanut Butter/Cacao nibs Olive Oil
Cucumber sticks Salad
Carrot Sticks Salad

Tuna Shakeology
Salad/Sprouts/Cucumber Spinach
Dressing Ground Flaxseed
Wholegrain Rice Oatmeal
Olive Oil Almond Milk
Mixed Berries Blueberries

Mushroom/Tomato/Spinach Mushroom/Tomato/Spinach Spinach

2 Eggs (Omelette) 2 Eggs (Scrambled) Shakeology
Oatmeal 1 Wholewheat Bread (Toasted) Oatmeal
Almond Milk Peanut Butter Almond Milk
Mixed Berries Sliced Apple Blueberries

Peppers/Tomatoes/Onions Salad
Grilled Chicken Grilled Chicken
Grilled Chicken Grilled Chicken
Wholegrain Rice Oatmeal
Wholegrain Rice Oatmeal
Olive Oil Peanut Butter
Olive Oil Almond Milk
Grapes Berries

Page 10
 Plan F

PLAN F Option 1 Alternative Meal Ideas

Meal 1: 4:30am Shakology 2 Eggs (Fried)

½ Banana Mixed Berries
Peanut Butter Olive Oil
Spinach Mushrooms/Tomatoes
Spinach Spinach

Meal 3: 8am Grilled Chicken 2 Eggs (poached)

Grilled Chicken Greek Yogurt
Salad Spinach
Salad Mushrooms/Tomatoes
Pumpkin Seeds Pumpkin seeds
Sweet Potato Wholewheat bread
Olive Oil Coconut oil
Peanut Butter Coconut oil
Sliced Apples Tangerine (2 small)

Meal 2: 11am Salad x2 Carrot sticks

Salad x2 Cucumber sticks
Avocado Almonds (12)
Tinned Tuna Greek Yogurt
Wild rice Wholewheat bread
Olive Oil Peanut Butter (on bread)
Peanut Butter Peanut Butter (on bread)
Apple slices Berries

Preworkout: 3pm Salad Cucumber

Grilled Chicken 2 Eggs (boiled)
Sweet Potato Oatmeal
Olive Oil Peanut Butter
Mixed Berries ½ Banana

Post Workout: 6pm Broccoli Salad

Salmon Shellfish
Salmon Shellfish
Wild rice Sweet Potato
Wild rice Sweet Potato
Olive Oil Olive Oil
Olive Oil Olive Oil
Blueberries Apple

Page 11
 Plan F

Greek Yogurt 2 Boiled Eggs

Mixed Berries ½ Banana
Peanut Butter/Cacao nibs Olive Oil
Cucumber sticks Salad
Carrot Sticks Salad

Tuna Shakeology
Tuna Greek Yogurt
Salad/Sprouts/Cucumber Spinach
Cherry Tomatoes Spinach
Dressing Ground Flaxseed
Wholegrain Rice Oatmeal
Olive Oil Almond Milk
Olive Oil Peanut Butter
Mixed Berries Blueberries

Mushroom/Tomato/Spinach Mushroom/Tomato/Spinach Spinach

2 Eggs (Omelette) 2 Eggs (Scrambled) Shakeology
Oatmeal 1 Wholewheat Bread (Toasted) Oatmeal
Almond Milk Peanut Butter Almond Milk
Mixed Berries Sliced Apple Blueberries

Peppers/Tomatoes/Onions Salad
Grilled Chicken Grilled Chicken
Grilled Chicken Grilled Chicken
Wholegrain Rice Oatmeal
Wholegrain Rice Oatmeal
Olive Oil Peanut Butter
Olive Oil Almond Milk
Grapes Berries

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