Sunday


Breakfast

• Omelet (Veggies of choice)
• Meat (steak, chicken, turkey, salmon and shrimp)
• Hot Beverage 8oz (black coffee, tea, hot lemon water)

Snack

• (1) Protein Shake
• 16 oz of water

Lunch

• Your Salad Choice with
• Meats (steak, chicken, turkey, salmon and shrimp)
• 32 oz water

Snack

• (1) Green Apple
• 16 oz of water

Dinner

• Your Salad Choice
• Meats (steak, chicken, turkey, salmon and shrimp)
• 32 oz of water

 
 
 
  
Monday, Wednesday, Friday
​
Breakfast

• Breakfast Salad (Spinach and Kale mix) Recipe 
• Add Sunflower Seeds to salad
• Meat (steak, chicken, turkey, salmon and shrimp)
• Hot Beverage 8oz (black coffee, tea, hot lemon water)

Snack

• (1) Protein Shake
• 16 oz of water

Lunch

• Your Salad Choice with
• Meats (steak, chicken, turkey, salmon and shrimp)
• 32 oz water

Snack

• (1) Bosc Pear
• 16 oz of water

Dinner

• Your Salad Choice
• Meats (steak, chicken, turkey, salmon and shrimp)
• 32 oz of water

 
 
 
 Tuesday & Thursday

Breakfast

• 4 Boiled Eggs
• (1) Bagel or Croissant
• Meat (bacon, sausage, no fish)​
• Hot Beverage 8oz (black coffee, tea, hot lemon water)

Snack

• (1) Protein Shake
• 16 oz of water

Lunch

• Sweet potato (baked)
• Meats (steak, chicken, turkey, salmon and shrimp)
• 32 oz water

Snack

• (1) cup of Green Grapes
• 16 oz of water

Dinner

• Your Salad Choice
• Meats (steak, chicken, turkey, salmon and shrimp)
• 32 oz of water

 
 
 
Saturday

Breakfast

• Omelet (Veggies of choice)
• Meat (steak, chicken, turkey, salmon and shrimp)
• Hot Beverage 8oz (black coffee, tea, hot lemon water)

Snack

• (1) Protein Shake
• 16 oz of water

Lunch

• Your Salad Choice with
• Meats (steak, chicken, turkey, salmon and shrimp)
• 32 oz water

Snack

• (1) Green Apple
• 16 oz of water

Dinner

• Your Choice Cheat Meal
• If you drink choice between Vodka, Tequila or Red Wine

Grocery List
Proteins

• Steak (your preferred cut, enough for multiple meals)
  
• Chicken breast or thighs
  
• Turkey breast (or ground turkey if you prefer variety)
  
• Salmon fillets
  
• Shrimp (peeled & deveined)
  
• Bacon (for Tues/Thurs breakfast)
  
• Sausage (for Tues/Thurs breakfast)
  
• Eggs (at least 2 dozen for omelets + boiled eggs)
  
• Protein powder (for shakes)
  

Vegetables & Greens

• Spinach
  
• Kale
  
• Mixed salad greens (spring mix, romaine, arugula, etc.)
  
• Omelet veggies (bell peppers, onions, mushrooms, tomatoes, zucchini, etc.—your choice)
  
• Sweet potatoes (for Tuesday & Thursday lunches)
  

Fruits

• Green apples (x2 for snacks)
  
• Bosc pears (x3 for Mon/Wed/Fri snacks)
  
• Green grapes (1 bag for Tues/Thurs snacks)
  
• Lemon (for hot lemon water)
  

Grains / Bread

• Bagels (your choice of plain, whole wheat, etc.)
  
• Croissants
  

Nuts & Seeds

• Sunflower seeds (for breakfast salads)
  

Beverages

• Coffee (black)
  
• Tea (green, black, or herbal as preferred)
  
• Red wine (optional – for Saturday cheat meal)
  
• Vodka (optional – for Saturday cheat meal)
  
• Tequila (optional – for Saturday cheat meal)
  

Salad Extras (Optional but recommended for variety)

• Cucumbers
  
• Cherry tomatoes
  
• Avocado
  
• Carrots
  
• Olive oil & vinegar (or your favorite dressing)
  

Pantry / Seasonings

• Salt, pepper, garlic powder, paprika, herbs (for flavoring meats/veggies)
  
• Olive oil or avocado oil (for cooking omelets, meats, and roasting veggies)