Drink 16oz of water upon waking & eat breakfast within 1 hour
30 Minutes Workout


Fruit Parfait (or Shakeology with 8 oz almond milk and ½ banana)


6 oz plain organic greek yogurt
1 tsp raw honey
2 c fresh berries (blueberries, raspberries, strawberries)
(30 minutes before morning snack, drink 16 oz of water)

AM Snack:

Oatmeal (or any flavor Shakeology blended with water)


¼ c uncooked oats (cooked per instructions)
Sprinkle with cinnamon
¼ tsp organic stevia
Splash of almond milk
(30 minutes before lunch, drink 16 oz of water)


Tuna Salad Sandwich


2 oz canned tuna (in water)
1 tbsp lemon juice
2 tbsp extra virgin olive oil
2 tbsp diced red onion
1 tbsp diced red bell pepper
¼ tsp cumin

Sea salt and pepper to taste
Assemble on whole grain sandwich thin
Top with sliced tomato and lettuce
(30 minutes before afternoon snack, drink 16 oz of water)

PM Snack:

Apple & Nuts


10 almonds
1 green apple
(30 minutes before dinner drink 16 oz of water)


Salmon & Sautéed Veggies


Add 1 tbsp soy sauce (or Braggs Amino Acids), ½ tbsp sesame seeds, 2 cloves garlic crushed on a 4 oz salmon fillet
Wrap salmon in foil and grill until salmon begins to flake.

Add 1 tbsp coconut oil and sauté ½ sliced medium carrot for 2 minutes

Add ½ c sliced zucchini, ½ sweet onion and sauté until you can pierce with fork

Right after you add the zucchini and onion, sprinkle with ¼ tsp thyme and light garlic salt