Have as much as you want whenever you want for Diet Plan leafy greens...
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For your specially formulated AM and PM tonics, take this quiz: www.adrenalquiz.com ALBUMEN CASEIN CHEESE CORN FLOUR CORN STARCH CORN SYRUP CORN SYRUP SOLIDS DEXTROSE EGG EGG WHITE EGG YOLK FRUCTOSE GLUTEN HIGH FRUCTOSE CORN SYRUP MALTODEXTRIN MILK MODIFIED VEGETABLE PROTEIN MSG NATURAL FLAVORS SODIUM CASEINATE SOY PROTEIN SOY PROTEIN ISOLATE SUGAR WHEAT WHEY PROTEIN WHEY PROTEIN ISOLATE WHOLE WHEAT FOODS TO AVOID Alfalfa sprouts Arugula Artichoke Artichoke hearts Asparagus Baby bok choy Baby corn Bamboo shoots Bean sprouts Bok choy Broccoli Brussels sprouts Butter lettuce Cabbage Carrots Cauliflower Celery Celery root Chicory greens Collard greens Crookneck squash Cucumber Daikon Eggplant Endive Escarole Fennel Garlic Ginger Green beans Green leaf lettuce Green onions Green peppers Jicama Kale Kohlrabi Leeks Lemon juice Lime juice Mushrooms Okra Onions Pea pods Pumpkin Radicchio Radishes Red leaf lettuce Red peppers Romaine lettuce Rutabaga Scallions Snow peas Spaghetti squash Spinach Summer squash Swiss chard Tomato Tomatillos Turnip greens Water chestnuts Watercress Zucchini UNLIMITED FOODS Have as much as you want whenever you want for meals or snacks. Plan to get 1/2 of a plate of vegetables with your lunch and dinner. Be sure to have some dark leafy greens for at least one of these. Healthy Proteins Serving Sizes all should equal 4-6 ounces uncooked unless otherwise specified EVERYDAY Beef, Lean grass fed Beef, Lean ground Black cod / sablefish Chicken breast Cod Protein Powder, Vegetable based– 1 serving Sardines Shrimp Turkey breast Turkey, Lean ground Wild Alaskan salmon Rainbow trout SEVERAL TIME PER WEEK OR LESS Crab Turkey bacon – 3 pieces Oysters Canadian bacon – 3 pieces Ham, lean Lamb Pork chop Pork loin, lean Lobster Healthy Fats – Serving Sizes EVERYDAY Almonds – 21 almonds = 1/4 cup = 3/4 ounce Almond butter – 2 tbsp Avocado – 1/3 medium Chia seeds – 2 tbsp or 3/4 ounce Coconut milk beverage, unsweetened – 1 cup Extra Virgin Olive Oil - 1 tbsp Flax seeds – 2 tbsp or 3/4 ounce Grape seed oil – 1 tbsp Guacamole – 3 tbsp Sunflower seeds - 2 tbsp or 3/4 ounce Walnuts – 1/4 cup or 3/4 ounce Pumpkin seeds - 2 tbsp or 3/4 ounce Olives – 1/2 cup Pistachios, unsalted and shelled – 1/4 cup or 3/4 ounce Macadamia oil – 1 tbsp Macadamia nuts – 1/4 cup or 3/4 ounce Hemp seeds – 2 tbsp or 3/4 ounce FEW TIMES PER WEEK OR LESS Brazil nuts- 1/4 cup or 3/4 ounce Butter – 1 tbsp Canola oil – 1 tbsp Coconut, shredded unsweetened – 2 tbsp Coconut oil – 1 tbsp Ghee (clarified butter) 1 tbsp Sesame oil, toasted – 1 tbsp Healthy Carbs – Serving Sizes EVERYDAY Acorn squash – 1/4 cup Adzuki beans - 1/4 cup Barley, cooked – 1/4 cup Beets – 1/4 cup Black beans – 1/4 cup Blackberries – 1/4 cup Blueberries – 1/4 cup Brown rice, cooked – 1/4 cup Butternut squash – 1/4 cup Cannellini beans – 1/4 cup Garbanzo beans (chickpeas) - 1/4 cup Grapefruit – 1/4 fruit Hummus – 2 tbsp Kidney beans – 1/4 cup Kabocha squash – 1/4 cup Lentils – 1/4 cup Navy beans 1/4 cup Northern beans 1/4 cup Raspberries – 1/4 cup Steel cut oats, cooked – 1/4 cup Strawberries – 1/4 cup Sweet potato – 1/4 cup Turnips, boiled – 1/4 cup Pinto beans – 1/4 cup Potato, boiled – 1/4 cup Quinoa, cooked – 1/4 cup Peas – 1/4 cup Peach – 1/2 fruit Parsnips boiled – 1/4 cup FEW TIMES PER WEEK OR LESS Apple – 1/2 fruit Banana – 1/2 fruit Beer – 3 ounces or 1/4 bottle/can Cantaloupe melon – 1/2 cup Honeydew melon – 1/2 cup Pear – 1/2 fruit Plum – 1 fruit Kiwi – 1/2 fruit Mango – 1/4 cup Orange – 1/2 fruit Pasta, gluten free, cooked – 1/4 cup Pineapple – 1/4 cup Plantain, cooked – 1/4 cup Nectarine – 1/2 fruit Watermelon – 1/2 cup Wine – 2 ounces Diet Plan MID-MORNING AND MID-AFTERNOON SNACKS FOODS FROM UNLIMITED LIST BREAKFAST 1 SERVING PROTEIN 1 SERVING FAT 1 SERVINGS CARBS 1 SERVING PROTEIN 1 SERVING FAT 2 SERVINGS CARBS LUNCH 1 SERVING PROTEIN 1 SERVING FAT 3 SERVINGS CARBS DINNER
Transcript of Have as much as you want whenever you want for Diet Plan leafy greens...
For your specially formulated AM andPM tonics, take this quiz:
www.adrenalquiz.com
ALBUMENCASEINCHEESE
CORN FLOURCORN STARCH
CORN SYRUPCORN SYRUP SOLIDS
DEXTROSEEGG
EGG WHITEEGG YOLKFRUCTOSE
GLUTEN HIGH FRUCTOSE CORN SYRUP
MALTODEXTRINMILKMODIFIED VEGETABLE PROTEINMSGNATURAL FLAVORSSODIUM CASEINATE SOY PROTEINSOY PROTEIN ISOLATESUGARWHEAT WHEY PROTEINWHEY PROTEIN ISOLATEWHOLE WHEAT
FOODS TO AVOID
Alfalfa sproutsArugulaArtichokeArtichoke heartsAsparagusBaby bok choyBaby cornBamboo shootsBean sproutsBok choyBroccoliBrussels sproutsButter lettuceCabbageCarrotsCauliflowerCeleryCelery rootChicory greensCollard greensCrookneck squashCucumber
DaikonEggplant EndiveEscaroleFennelGarlicGingerGreen beansGreen leaf lettuceGreen onionsGreen peppersJicamaKaleKohlrabiLeeksLemon juiceLime juiceMushroomsOkraOnionsPea podsPumpkinRadicchio
RadishesRed leaf lettuceRed peppersRomaine lettuceRutabagaScallionsSnow peasSpaghetti squashSpinachSummer squashSwiss chardTomatoTomatillosTurnip greensWater chestnutsWatercressZucchini
UNLIMITED FOODSHave as much as you want whenever you want for meals or snacks. Plan to get 1/2 of a plate of vegetables with your lunch and dinner. Be sure to have some dark leafy greens for at least one of these.
Healthy ProteinsServing Sizes all should equal 4-6 ounces uncooked unless otherwise specified
EVERYDAYBeef, Lean grass fedBeef, Lean groundBlack cod / sablefishChicken breastCodProtein Powder, Vegetable based– 1 servingSardines Shrimp Turkey breast Turkey, Lean ground Wild Alaskan salmon Rainbow trout
SEVERAL TIME PER WEEK OR LESSCrab Turkey bacon – 3 piecesOysters Canadian bacon – 3 piecesHam, leanLamb Pork chop Pork loin, lean Lobster
Healthy Fats – Serving Sizes
EVERYDAYAlmonds – 21 almonds = 1/4 cup = 3/4 ounceAlmond butter – 2 tbspAvocado – 1/3 mediumChia seeds – 2 tbsp or 3/4 ounceCoconut milk beverage, unsweetened – 1 cupExtra Virgin Olive Oil - 1 tbspFlax seeds – 2 tbsp or 3/4 ounceGrape seed oil – 1 tbspGuacamole – 3 tbspSunflower seeds - 2 tbsp or 3/4 ounceWalnuts – 1/4 cup or 3/4 ouncePumpkin seeds - 2 tbsp or 3/4 ounceOlives – 1/2 cupPistachios, unsalted and shelled – 1/4 cup or 3/4 ounceMacadamia oil – 1 tbspMacadamia nuts – 1/4 cup or 3/4 ounceHemp seeds – 2 tbsp or 3/4 ounce
FEW TIMES PER WEEK OR LESSBrazil nuts- 1/4 cup or 3/4 ounceButter – 1 tbspCanola oil – 1 tbspCoconut, shredded unsweetened – 2 tbspCoconut oil – 1 tbspGhee (clarified butter) 1 tbspSesame oil, toasted – 1 tbsp
Healthy Carbs – Serving Sizes
EVERYDAYAcorn squash – 1/4 cupAdzuki beans - 1/4 cupBarley, cooked – 1/4 cupBeets – 1/4 cupBlack beans – 1/4 cupBlackberries – 1/4 cupBlueberries – 1/4 cupBrown rice, cooked – 1/4 cupButternut squash – 1/4 cupCannellini beans – 1/4 cupGarbanzo beans (chickpeas) - 1/4 cupGrapefruit – 1/4 fruitHummus – 2 tbspKidney beans – 1/4 cupKabocha squash – 1/4 cupLentils – 1/4 cupNavy beans 1/4 cupNorthern beans 1/4 cupRaspberries – 1/4 cupSteel cut oats, cooked – 1/4 cupStrawberries – 1/4 cupSweet potato – 1/4 cupTurnips, boiled – 1/4 cupPinto beans – 1/4 cupPotato, boiled – 1/4 cupQuinoa, cooked – 1/4 cupPeas – 1/4 cupPeach – 1/2 fruitParsnips boiled – 1/4 cup
FEW TIMES PER WEEK OR LESSApple – 1/2 fruitBanana – 1/2 fruitBeer – 3 ounces or 1/4 bottle/canCantaloupe melon – 1/2 cupHoneydew melon – 1/2 cupPear – 1/2 fruitPlum – 1 fruitKiwi – 1/2 fruitMango – 1/4 cupOrange – 1/2 fruitPasta, gluten free, cooked – 1/4 cupPineapple – 1/4 cupPlantain, cooked – 1/4 cupNectarine – 1/2 fruitWatermelon – 1/2 cupWine – 2 ounces
Diet Plan
MID-MORNING AND MID-AFTERNOON SNACKS FOODS FROM UNLIMITED LIST
BREAKFAST
1 SERVING PROTEIN
1 SERVING FAT
1 SERVINGS CARBS
1 SERVING PROTEIN
1 SERVING FAT
2 SERVINGS CARBS
LUNCH
1 SERVING PROTEIN
1 SERVING FAT
3 SERVINGS CARBS
DINNER
adrenal reset diet
the
6 am 6 pm
Midnight
Psychological Repair
Physical Repair
9 pm 3 am
6 am
9 am 3 pm
START TODAY MENU PLAN
When our bodies shift into survival mode, we gain weight. Survival mode also disrupts sleep and raises our reactions to stress. Processed foods, pollutants, and the pressures of daily life trigger this physiologic pattern. Typical weight loss efforts like eating less and exercising more only make the problem worse. By cycling carbohydrates, repairing our circadian rhythms and raising our mental clarity, we can make ourselves resistant to survival mode, lose weight, and thrive!
BREAKFAST = RESET SHAKE.
RESET SHAKE – 1 SERVING
SHAKE WITH 10 OZ OF COLD WATER
LUNCH = MIXED SALAD
1 PALM-SIZED PIECE OF SALMON OR CHICKENUNLIMITED GREENS
LOW STARCH VEGGIES AS IN SNACK LIST 1/2 CUP KIDNEY OR GARBANZO BEANS
1 TABLESPOON OLIVE OIL, VINEGAR AS NEEDED(SEE UNLIMITED AND AVOID LIST ON THE BACK)
DINNER = STIR FRY
4-6 OUNCES LEAN BEEF OR CHICKENUNLIMITED VEGGIES
3/4 CUP COOKED BROWN RICE OR QUINOATAMARI SOY SAUCE
GINGER & GARLIC1 TABLESPOON TOASTED SESAME OIL
YOUR GUIDE TO THRIVING!
zzzzz Sleep zzzzz
Relaxation Wind Down Dim Lights
PM Tonics
AM Tonic
Mini Vacation
Stir Fry
Noon
Salad
Shake
Veggies
Exercise
