Week 5 Meal Planner

Daily upon rising, make a Flaxseed Cocktail:
1 full teaspoon of ground flax seeds in 150ml water.
Drink quickly. Do not let it sit too long or it will coagulate!

Follow with a Morning Mojo, to move toxins through the body.

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Week 5 sees the re-introduction of

  • caffeine
  • simple carbs (fruit)
  • and more complex carbs (rice, quinoa, lentils, oats)
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  • On Day 35 – YOU GET TO CHOOSE ANY OF THE RECIPES FROM THE LBD COOKBOOK, INCLUDING TREATS HOWEVER YOU MUST DO A WORKOUT – AT HOME IF YOU CANNOT MAKE MDHQ! Don’t gorge or undo all of your hard work. (See Depletion Workout below)
DAY 29 DAY 30 DAY 31 DAY 32 DAY 33 DAY 34 DAY 35
ON WAKING Flaxseed OR Chia Cocktail
&
Morning Mojo
Flaxseed OR
Chia Cocktail
&
Morning Mojo
Flaxseed or Chia Cocktail
&
Morning Mojo
Flaxseed or Chia Cocktail
&
Morning Mojo
Flaxseed or Chia Cocktail
&
Morning Mojo
Flaxseed or Chia Cocktail
&
Morning Mojo
Flaxseed or Chia Cocktail
&
Morning Mojo
BREAKFAST OATY
MOCHA HOT SMOOTHIE
Instant Energizer
Instant
Energizer
Instant Energizer
OATY
MOCHA HOT SMOOTHIE
Fritata
ANY LBD BREAKFAST
MID-MORNING Bone Broth
Bone Broth
Bone Broth
Bone Broth
Bone Broth
Bone Broth


LUNCH Gut Healing Soup
w/protein packed grain salad
Gut Healing Soup
w/protein packed grain salad
Gut Healing Soup
w/protein packed grain salad
Frittata
Gut Healing Soup
w/protein packed grain salad
Frittata ANY LBD RECIPE
DINNER Fresh Lemon &
Pepper Baked Cod w/mashed cauliflower
Fresh Lemon &
Pepper Baked Cod w/mashed cauliflower
Creamy Coriander
Chicken w/mashed cauliflower
Creamy Coriander
Chicken w/mashed cauliflower
115g Baked Salmon
& Protein Packed Grain Salad
115g Baked Salmon
& Protein Packed Grain Salad
ANY LBD RECIPE
& LBD TREAT
BEFORE BED Flaxseed Cocktail Flaxseed Cocktail Flaxseed Cocktail Flaxseed Cocktail Flaxseed Cocktail Flaxseed Cocktail Flaxseed Cocktail
SUPPLEMENTS None Multi Fish Oil + Multivitamin Fish Oil + Multivitamin FishOil + Multivitamin Fish Oil + Multivitamin Fish Oil + Multivitamin

Basic Depletion Workout:

Reps: 10, 20, 30, 20, 10

Exercises:

  • Bodyweight Squats
  • Press Ups
  • Sit Ups
  • Jumping Jacks
  • Sprint

Do 10 Squats, then 10 press ups, 10 sit ups, 10 Jumping Jacks, then 10 sec Sprint.

Then do 20 of each, then 30 of each, then 20 again, then 10 again.