Week 4 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.
WEEK 4 IS SUGAR (including fruit), MEAT, ALCOHOL AND CAFFEINE FREE
AIM: Banish cravings, reset estrogen & insulin levels .. and of course Fat Loss
Notes: no substitutions, don’t skip the veg, loading up on fibre is important this week
- Snacks are only permitted where specified on your plan. Even if you think it’s a healthy snack – if it’s not scheduled, it’s not for you.
- Do not deviate from the plan or substitute meals with your own versions.
- This programme has been written for optimal fat loss, hormonal health and gut-rebalancing. All of these are crucial components and will not happen if you make up your own rules.
<style type="text/css"> .tg {border-collapse:collapse;border-spacing:0;} .tg td{font-family:Arial, sans-serif;font-size:14px;padding:10px 5px;border-style:solid;border-width:1px;overflow:hidden;word-break:normal;} .tg th{font-family:Arial, sans-serif;font-size:14px;font-weight:normal;padding:10px 5px;border-style:solid;border-width:1px;overflow:hidden;word-break:normal;} .tg .tg-tkge{font-weight:bold;font-size:small;background-color:#67fd9a;color:#000000;text-align:center;vertical-align:top} .tg .tg-g6ov{font-size:small;background-color:#67fd9a;color:#000000;text-align:center;vertical-align:top} .tg .tg-ih37{font-size:small;background-color:#67fd9a;text-align:center;vertical-align:top} .tg .tg-qtse{font-weight:bold;font-size:small;background-color:#67fd9a;text-align:center;vertical-align:top} .tg .tg-r6m9{font-size:small;background-color:#67fd9a;color:#333333;text-align:center;vertical-align:top} </style> <table class="tg"> <tr> <th class="tg-ih37"></th> <th class="tg-qtse">DAY 22</th> <th class="tg-qtse">DAY 23</th> <th class="tg-qtse">DAY 24</th> <th class="tg-qtse">DAY 25</th> <th class="tg-qtse">DAY 26</th> <th class="tg-qtse">DAY 27</th> <th class="tg-qtse">DAY 28</th> </tr> <tr> <td class="tg-qtse">ON WAKING</td> <td class="tg-ih37">Flaxseed OR Chia Cocktail <br>&<br>Morning Mojo</td> <td class="tg-ih37">Flaxseed OR <br>Chia Cocktail <br>& <br>Morning Mojo</td> <td class="tg-ih37">Flaxseed or Chia Cocktail <br>& <br>Morning Mojo</td> <td class="tg-ih37">Flaxseed or Chia Cocktail<br>& <br>Morning Mojo</td> <td class="tg-ih37">Flaxseed or Chia Cocktail<br>&<br>Morning Mojo</td> <td class="tg-ih37">Flaxseed or Chia Cocktail<br>&<br>Morning Mojo</td> <td class="tg-ih37">Flaxseed or Chia Cocktail<br>&<br>Morning Mojo</td> </tr> <tr> <td class="tg-qtse">BREAKFAST</td> <td class="tg-ih37">2 eggs scrambled in 1 tbsp extra virgin olive oil, 1 tomato sliced, 1 cup spinach, ½ Avocado</td> <td class="tg-ih37">Fruit Free Green Smoothie</td> <td class="tg-ih37">Fruit Free Green Smoothie</td> <td class="tg-ih37">Protein Smoothie</td> <td class="tg-ih37">Protein Smoothie</td> <td class="tg-ih37">2 eggs scrambled in 1 tbsp extra virgin olive oil, 1 tomato sliced, 1 cup spinach, ½ Avocado</td> <td class="tg-ih37">Kale, Roasted Brussels & Chickpea leftovers</td> </tr> <tr> <td class="tg-qtse">MID-MORNING</td> <td class="tg-ih37">80g Tuna & 1 tbsp LBD Guacamole</td> <td class="tg-ih37">Rainbow Salad</td> <td class="tg-ih37">80g Tuna & 1 tbsp LBD Guacamole</td> <td class="tg-ih37">Rainbow Salad</td> <td class="tg-ih37">Trail Mix</td> <td class="tg-ih37">Protein Smoothie</td> <td class="tg-ih37">Trail Mix</td> </tr> <tr> <td class="tg-qtse">LUNCH</td> <td class="tg-ih37">Hulk Soup</td> <td class="tg-ih37">Hulk Soup</td> <td class="tg-ih37">Hulk Soup</td> <td class="tg-ih37">Detox Comfort Stew</td> <td class="tg-ih37">Detox Comfort Stew</td> <td class="tg-ih37">Detox Comfort Stew</td> <td class="tg-ih37">Detox Comfort Stew</td> </tr> <tr> <td class="tg-qtse">DINNER</td> <td class="tg-ih37">115g salmon, 3 cups steamed broccoli</td> <td class="tg-ih37">2 x LBD Turkey Burgers, 3 cups green veg</td> <td class="tg-ih37">115g salmon, 3 cups steamed broccoli</td> <td class="tg-ih37">2 x LBD Turkey Burgers, 3 cups green veg</td> <td class="tg-ih37">115g salmon, 3 cups steamed broccoli</td> <td class="tg-ih37">Kale, Roasted Brussels<br>& Chickpeas</td> <td class="tg-r6m9">Any of the LBD Turkey/Chicken dishes</td> </tr> <tr> <td class="tg-qtse">BEFORE BED</td> <td class="tg-ih37">Flaxseed Cocktail</td> <td class="tg-ih37">Flaxseed Cocktail</td> <td class="tg-ih37">Flaxseed Cocktail</td> <td class="tg-ih37">Flaxseed Cocktail</td> <td class="tg-ih37">Flaxseed Cocktail</td> <td class="tg-ih37">Flaxseed Cocktail</td> <td class="tg-ih37">Flaxseed Cocktail</td> </tr> <tr> <td class="tg-tkge">SUPPLEMENTS</td> <td class="tg-g6ov">Fish Oil + Multivitamin</td> <td class="tg-g6ov">Fish Oil + Multivitamin</td> <td class="tg-g6ov">Fish Oil + Multivitamin</td> <td class="tg-g6ov">Fish Oil + Multivitamin</td> <td class="tg-g6ov">FishOil + Multivitamin</td> <td class="tg-g6ov">Fish Oil + Multivitamin</td> <td class="tg-g6ov">Fish Oil + Multivitamin</td> </tr> </table>