Client Name: Tierre Arac

Meal Plan #: 1
Meal Plan Duration: 8 lbs loss
Meal Plan type: Intermittent, Foundational

Daily Water Intake: 2 liters including the water used for shakes and teas.
Goal: 8 lbs weight loss (at least)

Fasting Period: 7:01 PM to 12:00 NN

Eating Period: 12:01 PM to 7:00 PM

Set 1 : Tea

1 Glass Garlic tea:

Instruction: Ground 4 buds of wild garlic then put it in a mug, add boiling water, let it sits in for 5
minutes until it cools down. Consume the garlic tea slowly and not at once because it might hurt your
esophagus and stomach. In case you experience a bit of pain, don’t panic because it is just normal. Just
drink water to dilute the enzymes of the garlic in your stomach. You have the option to eat/drink the
garlic along with the tea or just include the garlic used for tea in cooking your next meal. Wait for 10
minutes before taking the next tea(s).

1 Glass: Ginger tea (take at least 5 minutes interval before taking the next one )
1 Glass: Turmeric tea

IMPORTANT REMINDER : Make sure to consume these teas between 7:01 to 12:00 noon. You may also
schedule drinking each tea an hour after the other. Use the tea to suppress the hunger that you will
definitely feel during the last hours of your fasting.

Breaking of Fast, Beginning of Eating Period

(12:01 pm)
REMINDER: Starting from this meal, make sure to consume all the foods between 12:01 to 7:00
pm. To prevent longer hours of fasting, make sure to spread out the consumption of foods that
will cover the last hour of scheduled eating. Chew your food properly and avoid taking high
volume of water to avoid being blotted. Follow the interval time indicated before taking the
next food.
 Set 2

1 Tablespoon Extra Virgin Coconut oil (10 minutes)

1 Tablespoon Coco nectar (10 minutes)

IMPORTANT REMINDER : Wait for 10 minutes before taking the pineapple (detox) shake. You may use
plenty of water depending on your tolerance. It is much better to fill-up 2 to 3 containers or 1 liter shake
container that you may take with you wherever you need to go. Do not expose the shake to open air
due to its high ANTI OXIDANTS components that absorb all the bacteria and germs around you. The best
practice is to consume the entire serving within 2 to 3 hours.

Detox Shake

1 whole pineapple (medium size, preferably the ones from Silang Cavite.)
2 stalks celery
1 thumb size ginger
5 leaves of spinach
1 whole cucumber
1/2 teaspoon chia seeds

INSTRUCTION FOR PREPARTION:

1. Peal all the ingredients EXCEPT for the cucumber and chia seeds (obviously).
2. Wash all the ingredients with BRINE SOLUTION or water with diluted ROCK SALT (not iodized salt). Let
them sit in 5 minutes. RINSE THOROUGHLY.
3. Put ½ cup of clean water in blender then start blending /grinding the ingredients in the following
order.

 Ginger first (grind thoroughly to avoid getting choked by it)

 5 leaves of spinach
 2 stalks of celery

Add another ½ cup of water then continue blending

 1 pc. Cucumber
 Chia seeds

Transfer the blended ingredients in one container then blend pineapple separately

 Put 1/2 cup water

 Blend/grind pineapple THOROUGHLY

Mix the blended ingredients in one pitcher and then add your preferred amount of water before
transferring them to containers. You may use up to 1 liter of water. Using more water will prevent you
from starving during fasting period.
 Set 3 ( Just choose 1 )

REMINDER: DO NOT! Use salt, just use COCO AMINO which you may purchase online. Utilize herbs
seasoning and the use of onions ang garlic.

Option 1: 1 pc. Fish

Instruction: If you want to fry the fish, make sure to use olive oil only. You may eat up to 2 pieces if the
size of the fish is not too big. DO NOT EAT! the following fishes (Tilapia, Tuna, Tanigue and Galunggong )
Milk fish (bangus) is your best choice or other salt water fish like salt water salmon and such.

Option 2: Any Leafy Dish

Instruction: Your best options are alugbati, talbos ng kamote, kangkong, and spinach. Make a
“sinabawan” mixed with tomatoes, garlic, and calamansi (if necessary). You may add sweet potatoes on
this dish but NOT white potatoes.

Set 4 (Last food intake)

1 pc. Boiled egg

1 pc. Apple
2 slices cheddar cheese

Last Intake of Teas

(7:01 pm onwards )

REMINDER: Make sure to take these 2 teas two hours before going to bed.

1 glass garlic tea

1 glass ginger tea

Approved by: Meal Plan Department