The below meal plan is to be used as a guideline with the intention of introducing healthier choices with more variety than the mainstream “chicken and rice” plans of old. Again this plan is to be used as a guideline, however smart substitutions can be made throughout the plan, provided that the substitution is of similar nutritional value, for example (chicken can be substituted for turkey).

Hydration is a key component when attempting to improve your eating habits. Water not only keeps you from being dehydrated (which affects your energy levels) but it also flushes the body of unwanted toxins. It is recommended that 4-6 liters of fluids (water is best) be consumed while following the meal plan.

Also although the below suggested plan is filled with nutrient rich food, it is also recommended that you use a few supplements daily. The three supplement staples in any plan should include a multi vitamin, greens, and omega 3. It is recommended that you take a multi vitamin and greens first thing in the morning and the omega supplement at night.

Included at the end of this plan, are some very simple, basic recipes that you may find useful when preparing your meals. With that being said preparation is the key word. Prepare your meals in advance to ensure that you are eating the right foods more frequently. You will also notice Open Meals and Protein shakes in the plan. Open meals will allow you to basically choose whatever you want (again within the healthy parameters) for example an extra lean ground turkey burger or perhaps a chicken pita pizza. Protein shakes are an excellent way of getting fast absorbing protein into your body and which is essential in the growth and repair of muscle fibers for those that exercise on a regular basis. Even though you may not be an avid gym goer or runner, protein shakes should be included as part of your daily plan. In the plan below, I have included two very simple yet tasty examples of protein shakes.

Week 1

MONDAY

Breakfast
3 egg omelet with ½ avocado
½ cup blueberries
1 serving of It’s Vital Core Nutrition™ and 1 serving It Works Greens!

Snack
2-4oz. chicken or other protein
Handful of almonds

Lunch
Greek salad with 6oz. salmon or other protein
(salad can consist of lettuce, tomatoes, cucumber, red onion, 6-10 olives, 1oz. feta cheese- drizzled with lemon and olive oil vinaigrette)

Snack
Orange
Handful of homemade trail mix

Dinner
4-6oz. red meat, grilled asparagus and peppers with a light balsamic glaze
1 frozen macadamia coconut bar

Snack
1-½ scoops of Ultimate ProFIT™ protein shake mixed with chocolate almond milk, ice cubes, and almond butter or natural peanut butter.
1 serving of It’s Vital– Omega-3 (before bed)
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TUESDAY

Breakfast
Protein pancake
Banana
1 serving of It’s Vital Core Nutrition™ and 1 serving It Works Greens!

Snack
Handful of homemade trail mix
2-4oz. protein of your choice

Lunch
Tuna Salad on romaine leaves
2 Rye Crisps
2 mandarin oranges

Snack
Cut up carrots and red peppers with hummus

Dinner
4-6 oz. Roasted Pork Tenderloin with Butternut Squash
1 frozen macadamia coconut bar

Snack
1-1-½ scoops of Ultimate ProFIT™ protein shake with mixed berries, ice and vanilla almond milk
1 serving of It’s Vital– Omega-3 (before bed)
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WEDNESDAY

Breakfast

4 Scrambled eggs with mushrooms and peppers, served with salsa
1 C. berries
1 serving of It’s Vital Core Nutrition™ and 1 serving It Works Greens!

Snack
Apple and 1/4 cup almonds

Lunch
Leftover pork tenderloin on broccoli slaw

Snack
Carrots, celery and cucumber with greek yogurt dip (2tbsp)

Dinner
Chicken Curry
1C. Watermelon and honeydew melon

Snack
1-1-½ scoops of Ultimate ProFIT™ (your choice between the two previously listed)
1 serving of It’s Vital– Omega-3 (before bed)
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THURSDAY

Breakfast
½ C.oatmeal
1tbsp. raisins, 1tbsp. slivered almonds, 1tbsp. dried cranberries, ½ C. diced apple
1 tsp. brown sugar Splenda
1 serving of It’s Vital Core Nutrition™ and 1 serving It Works Greens!

Snack
Handful of homemade trail mix
Banana

Lunch
Leftover chicken curry

Snack
Celery with natural peanut butter

Dinner
Salmon Ginger Stir Fry

FRIDAY

Breakfast
Protein pancake (1 scoop of Creamy Vanilla Ultimate ProFIT™)
Strawberries and greek yogurt as topping
1 serving of It’s Vital Core Nutrition™ and 1 serving It Works Greens!

Snack
Apple and 1tbsp. natural peanut butter

Lunch
Turkey Chile
1 serving of baked pita chips

Snack
2 mandarin oranges
1 handful of paleo trail mix

Dinner
FREE MEAL! (1.5serving protein, 2 servings vegetables, 1 serving starch (max))

SATURDAY

Breakfast
½ C.oatmeal with dried apricots, walnuts, and dried cranberries
Protein fruit smoothie
1 serving of It’s Vital Core Nutrition™ and 1 serving It Works Greens!

Snack
2-4oz. protein
Hard-boiled egg

Lunch
Leftover turkey chili
1 frozen macadamia coconut bar

Snack
Handful of homemade trail mix
1C. melon

Dinner
6 oz. roasted rotisserie chicken with large green salad
Baked Sweet potato with small amount of greek yogurt

SUNDAY

Breakfast
4 scrambled eggs with 1-2 turkey sausage
1 slice of whole grain bread
1 serving of It’s Vital Core Nutrition™ and 1 serving It Works Greens!

Snack
Apple with 1tbsp. natural peanut butter

Lunch
Cream of cauliflower soup
4oz. shredded chicken

Snack
Carrots and red pepper strips with hummus

Dinner
FREE MEAL! (1.5 serving protein, 2 servings vegetables, 1 serving starch (max))

Snack
1-1-½ scoops of Ultimate ProFIT™ (your choice between the two previously listed)
1 serving of It’s Vital– Omega-3 (before bed)