Lean & Clean: ORGANIC & GMO FREE
Get your cardio & strength training, lots of sleep 7.5 hours minimum nightly, hydrate well, One gallon water daily, record your weight daily
Eat 6 MEALS DAILY ON EVER 2 HRS ON A SCHEDULE
Breakfast – Lunch – Dinner: your plate should include a,b,c, and d
a. 20 women/30 men grams protein (3 oz. or 100 grms weighed) chicken or turkey breast boneless skinless, white fish, crab, lobster, shrimp, lean steak up to 3 times weekly, 1 egg & ½ cup whites (1/2 cup), low carb protein powder I suggest Naked Brand or Less Naked (vegetable based protein) is fine, salmon up to 3 times weekly,
b. 20 women/30 men grams complex high fiber carbs (1/4 cup) yams, wild rice, brown rice, rice cake, zucchini, sweat potato, quinoa, gluten free tortilla, hummus 2 TBS
c. 1 serving vegetables (1 cup) asparagus, cauliflower, spinach, spring mix type lettuce (2 cups), cucumber, cabbage, dark leafy Greens, mushrooms, celery, limited peppers only once a day
d. Pick one: 1/3 Avocado, 1 tbs olive extra virgin olive oil, or 15 raw almonds
Snacks 3 snacks daily: your plate should include a,b, and c
a. 15 women/ 25 men grams of Protein any of choices from above
b. 1 serving: apple, citrus, melon, apricots, mango, banana, kiwi, red grapes, pineapple, berries, grapes,papaya, tomatoes
c. 1 serving vegetables high in color mixed with dark leafy greens, try to eat sea vegetables daily
If you’re hungry you can have unlimited cucumber, celery, leafy greens, cauliflower
Do not eat anything not on this list this list
Every morning 1 Tbsp. apple cider vinegar, juice of ½ a lemon, and a pinch cayenne pepper, 1 tsp raw unfiltered organic honey 40 minutes before ingesting anything
Seasoning: Sea salt, fresh herbs, pepper, lemon juice, fresh garlic, fresh onion, jalapeno peppers, lime juice
1 women/1.5 men tbsp. cold pressed organic coconut oil daily
Unlimited herbal tea, black coffee (if you must have creamer no more than 2 Tbs 1/2 & 1/2 daily)
Journal why you eat if you go off plan and what: seek and identify triggers
If you have a drink, ie. wine it counts as fruit. Try to avoid this!
ABSOLUTELY NO sugar foods