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Beyond Diet Meal Plans
Beyond Diet Meal Plans
Meal Plans
#1
Bestselling
Author
Contents
The Beyond Diet Done-For-You Meal Plans
Protein Type Meal Plans
Carb Type Meal Plans
Mixed Type Meal Plans
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Example:
A 180 lb person who does moderate weight training.
Calorie Requirements: 2,000 calories per day for weight loss. She is a Protein Type.
Using the Allowable Servings Guide, she has found her specific portions for each meal:
Using Protein Type Meal Plan #1, this is what her day would look like:
Meal
Quantity
3 oz
Breakfast
Snack
1 cup
1 cup
3 Tbsp
1 cup
2 tsp
Snack
Dinner
Item
Servings
Protein
3
Carb
1
Coconut Oil
5 oz
Lunch
Food
1 small
3
5 oz
1 cup
2 tsp
Walnut Butter
Beef Burger
Hardboiled Eggs
Beef Steak
Butter
Use As
Needed
5
1
Green Apple
Fat
Remember that this is just a starting point for you to see how your body feels with this quantity of food
throughout the day. Some may feel too full, while others may beel that it is perfect. It is extremely
important that you make notes of those feelings and body cues in your Beyond Diet Success Journal.
This will help you modify your daily food intake to make it perfect for you.
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Dinner
Snack
Lunch
Snack
Breakfast
Dinner
Snack
Lunch
Snack
Breakfast
Type
Carb
Protein
1,400 Calories/Day
2 Protein
1 Protein
3 Protein
2 Carb
2 Carb
1 Carb
2 Protein
1 Protein
2 Protein
2 Carb
2 Carb
1 Carb
3 Protein
3 Protein
3 Protein
1 Carb
2 Carb
1 Carb
1 Fat
1 Fat
2 Fat
2 Protein
2 Protein
2 Protein
1 Carb
2 Carb
1 Carb
3 Protein
3 Protein
4 Protein
2 Carb
2 Carb
1 Carb
2 Fat
1 Fat
2 Fat
2,000 Calories/Day
3 Protein
2 Protein
3 Protein
2 Carb
3 Carb
1 Carb
2 Protein
2 Protein
3 Protein
2 Carb
2 Carb
1 Carb
4 Protein
4 Protein
5 Protein
2 Carb
2 Carb
1 Carb
1 Fat
1 Fat
2 Fat
2 Protein
2 Protein
3 Protein
1 Carb
3 Carb
1 Carb
5 Protein
4 Protein
5 Protein
2 Carb
2 Carb
1 Carb
2 Fat
1 Fat
2 Fat
Mixed
www.BeyondDiet.com
Carb
Protein
1,600 Calories/Day
2 Protein
1 Protein
3 Protein
2 Carb
2 Carb
1 Carb
2 Protein
1 Protein
2 Protein
2 Carb
2 Carb
1 Carb
4 Protein
4 Protein
4 Protein
1 Carb
2 Carb
1 Carb
1 Fat
1 Fat
2 Fat
2 Protein
2 Protein
2 Protein
1 Carb
2 Carb
1 Carb
4 Protein
4 Protein
5 Protein
2 Carb
2 Carb
1 Carb
2 Fat
1 Fat
2 Fat
2,200 Calories/Day
3 Protein
2 Protein
4 Protein
2 Carb
3 Carb
1 Carb
3 Protein
2 Protein
3 Protein
2 Carb
3 Carb
1 Carb
4 Protein
4 Protein
5 Protein
3 Carb
3 Carb
1 Carb
1 Fat
1 Fat
2 Fat
2 Protein
2 Protein
4 Protein
3 Carb
3 Carb
1 Carb
4 Protein
4 Protein
5 Protein
2 Carb
2 Carb
1 Carb
1 Fat
1 Fat
2 Fat
Mixed
-5-
Carb
Protein
1,800 Calories/Day
2 Protein
1 Protein
3 Protein
2 Carb
2 Carb
1 Carb
2 Protein
2 Protein
3 Protein
2 Carb
2 Carb
1 Carb
4 Protein
4 Protein
4 Protein
2 Carb
2 Carb
1 Carb
1 Fat
1 Fat
2 Fat
2 Protein
2 Protein
2 Protein
1 Carb
3 Carb
1 Carb
5 Protein
4 Protein
5 Protein
2 Carb
2 Carb
1 Carb
2 Fat
1 Fat
2 Fat
2,400 Calories/Day
3 Protein
2 Protein
4 Protein
2 Carb
3 Carb
2 Carb
3 Protein
2 Protein
3 Protein
2 Carb
3 Carb
1 Carb
4 Protein
4 Protein
5 Protein
3 Carb
3 Carb
1 Carb
2 Fat
2 Fat
2 Fat
3 Protein
2 Protein
4 Protein
2 Carb
3 Carb
1 Carb
5 Protein
4 Protein
6 Protein
2 Carb
3 Carb
1 Carb
2 Fat
1 Fat
2 Fat
Mixed
To make creating your own personal meal plans easier for you, I have included the Allowable Servings Guide, and the Food Choices
Charts for quick reference here.
Food Choices
For all charts in this section, the best bet food items are shaded in gray.
Meats
Serving
Seafood
Serving
1 slice
bacon (pork)
1 oz
abalone
1 oz
1 oz
beef
1 oz
1 oz
buffalo
1 oz
bass
(freshwater)
1 oz
liver (beef or
chicken)
1 oz
1 oz
1 slice
1 oz
1 oz
Nutsa and
Seeds
1 oz
salmon
oz
oz
Brazil nuts
1 oz
sardines
oz
cashews
bass (sea)
1 oz
scallops
oz
chestnuts
1 oz
caviar
1 oz
shrimp
oz
hickory nuts
pork (lean)
1 oz
clams
1 oz
snapper
oz
rabbit
1 oz
cod
1 oz
squid
oz
macadamia
nuts
bacon (beef)
lamb
venison
Poultry
1 oz
1 oz
anchovy
catfish
1 oz
filberts
peanutsb
1 oz
swordfish
oz
1 oz
crayfish
1 oz
trout
oz
pine nuts
1 oz
tuna (white)
oz
Dairy and
Eggs
oz
pistachios
pumpkin seeds
oz
sunflower
seeds
oz
walnuts
1 tbsp
nut butterc
flounder
1 oz
chicken
(white)
1 oz
halibut
1 oz
duck
1 oz
herring
1 oz
goose
1 oz
lobster meat
cup
1 oz
Cornish hen
1 oz
mackerel
2 oz
1 oz
quail
pheasant
oz
crabmeat
1 oz
chicken (dark)
shark
almonds
1 oz
bacon (turkey)
1 oz
Serving
roughy
1 slice
1 oz
Seafood
(contd)
1 oz
grouper
1 oz
mahimahi
1 oz
octopus
perch
(freshwater)
1 oz
1 oz
sausage
(chicken)
1 oz
turkey (dark)
1 oz
1 oz
turkey (white)
1 oz
1 oz
whitefish
egg
cottage
cheese (raw)
pecans
greek yogurt
mussels
rockfish
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1 cup
Fruits
(contd)
cranberries
SWG roll
1 cup
Currants
SWG English
muffin
SWG wrap
(small)
1 slice
Low-Starch
Veg
Legumes
Serving
adzuki beans
cup
black beans
1 cup
asparagus
Date
cup
black-eyed beans
cup
bamboo shoots
cup
elderberries
cup
fava beans
1 cup
bok choy
rice bread
figs (large)
cup
garbanzo beans
1 cup
broccoli
1 slice
spelt bread
1 cup
gooseberries
cup
great Northern
beans
1 cup
brussels sprouts
10
rice crackers
grapefruit (small)
cup
green beans
1 cup
cabbage
rye crackers
1720
Grapes
cup
green peas
1 cup
cauliflower
1 cup
Guava
cup
lentils
1 cup
celery
Serving
Bread
Serving
1 slice
SWG bread
Grains
artichoke
cup
brown or wild
rice
1 cup
honeydew melon
cup
lima beans
1 cup
cucumber
cup
amaranth
kiwifruit
(medium)
cup
mung beans
1 cup
daikona
cup
barley
kumquatb
cup
navy beans
1 cup
eggplant
cup
buckwheat
free
Lemons
cup
pink beans
1 cup
fennel
cup
corn
free
Limes
cup
pinto beans
free
garlic
cup
kamut
1 cup
loganberries
cup
red beans
free
gingerroot
cup
millet
Mango
cup
white beans
1 cup
jicama
1 cup
oatmeal
nectarines
(small)
1 cup
kale
cup
quinoa
orange (large)
1 cup
beets
free
lettuced
cup
rye
papaya (large)
1 cup
carrots
1 cup
mushrooms
cup
spelt
peach (medium)
cup
Jerusalem
artichoke
1 cup
okra
cup
SWG cereal
pear (medium)
cup
parsnips
olives
cup
raw granola
persimmons
cup
potato (white)
onion (medium)
1 cup
Pineapple
cup
potato (sweet)
1 cup
pepper (bell)
plums (small)
cup
water chestnuts
free
pepper (hot)
Dairy
cup
pumpkin
Fruits
apple (medium)
High-Starch
Veg
apricots (small)
pomegranate
(small)
banana
(medium)
prunes (small)
cup
milk (raw)
cup
radishes
1 cup
blackberries
cup
Raisins
2 oz
plain yogurt
cup
rutabagae
1 cup
blueberries
1 cup
raspberries
1 cup
salad greensd
1 cup
boysenberries
2 cups
Rhubarb
1 cup
spinach
1 cup
cantaloupe
1 cup
strawberries
cup
squash ( winter)f
1 cup
casaba melong
tangerines
(small)
cup
turnip
17
cherries
tomato (large)
1 cup
zucchini
1 cup
watermelon
Notes: Serving sizes of grains and legumes are measured cooked; those of fruits and vegetables are measured raw. SWG = sprouted whole grain (e.g.,
Ezekiel 4:9 products). Free = Use as needed for seasoning. aJapanese radish. bSimilar to an orange but small like a grape. cCross between a blackberry and raspberry. dAny but iceberg. eSimilar to a turnip. fOrange-fleshed squashes (e.g., acorn, butternut, and kabocha). gSimilar to a cantaloupe.
www.BeyondDiet.com
-7-
1 oz
salmon
oz
Brazil nuts
1 oz
sardines
oz
cashews
bass (sea)
1 oz
scallops
oz
chestnuts
1 oz
caviar
1 oz
shrimp
oz
hickory nuts
1 oz
clams
1 oz
snapper
oz
rabbit
1 oz
crabmeat
1 oz
1 oz
squid
swordfish
oz
Poultry
1 oz
cod
macadamia
nuts
1 oz
crayfish
1 oz
trout
oz
pine nuts
pistachios
Meats
Serving
Seafood
Serving
1 slice
1 slice
bacon (pork)
bacon (beef)
1 oz
abalone
1 oz
1 oz
beef
1 oz
1 oz
buffalo
1 oz
1 oz
liver (beef or
chicken)
1 oz
1 oz
1 oz
1 oz
Nutsa and
Seeds
Seafood
(contd)
Serving
lamb
venison
1 oz
1 oz
anchovy
bass
(freshwater)
catfish
roughy
1 oz
shark
oz
oz
oz
almonds
filberts
peanutsb
pecans
1 oz
bacon (turkey)
1 oz
grouper
1 oz
tuna (dark)
oz
1 oz
chicken (dark)
1 oz
halibut
1 oz
whitefish
oz
1 oz
chicken
(white)
1 oz
herring
oz
sunflower
seeds
1 oz
Cornish hen
1 oz
lobster meat
Dairy and
Eggs
pumpkin
seeds
oz
walnuts
1 oz
duck
1 oz
mackerel
cup
1 tbsp
nut butterc
1 oz
goose
1 oz
mahimahi
2 oz
quail
1 oz
Octopus
1 oz
perch (ocean)
1 oz
pompano
1 oz
pheasant
1 oz
sausage
(chicken)
1 oz
1 oz
1 oz
turkey (dark)
turkey (white)
1 oz
1 oz
Mussels
egg
cottage
cheese (raw)
greek yogurt
Rockfish
www.BeyondDiet.com
-8-
1 cup
Fruits
(contd)
cranberries
SWG roll
1 cup
Currants
SWG English
muffin
SWG wrap
(small)
1 slice
Low-Starch
Veg
Legumes
Serving
adzuki beans
cup
black beans
1 cup
asparagus
Date
cup
black-eyed beans
cup
bamboo shoots
cup
elderberries
cup
fava beans
1 cup
bok choy
rice bread
figs (large)
cup
garbanzo beans
1 cup
broccoli
1 slice
spelt bread
1 cup
gooseberries
cup
great Northern
beans
1 cup
brussels sprouts
10
rice crackers
grapefruit (small)
cup
green beans
1 cup
cabbage
rye crackers
1720
Grapes
cup
green peas
1 cup
cauliflower
1 cup
Guava
cup
lentils
1 cup
celery
Serving
Bread
Serving
1 slice
SWG bread
Grains
artichoke
cup
brown or wild
rice
1 cup
honeydew melon
cup
lima beans
1 cup
cucumber
cup
amaranth
kiwifruit
(medium)
cup
mung beans
1 cup
daikona
cup
barley
kumquatb
cup
navy beans
1 cup
eggplant
cup
buckwheat
free
Lemons
cup
pink beans
1 cup
fennel
cup
corn
free
Limes
cup
pinto beans
free
garlic
cup
kamut
1 cup
loganberries
cup
red beans
free
gingerroot
cup
millet
Mango
cup
white beans
1 cup
jicama
1 cup
oatmeal
nectarines
(small)
1 cup
kale
cup
quinoa
orange (large)
1 cup
beets
free
lettuced
cup
rye
papaya (large)
1 cup
carrots
1 cup
mushrooms
cup
spelt
peach (medium)
cup
Jerusalem
artichoke
1 cup
okra
cup
SWG cereal
pear (medium)
cup
parsnips
olives
cup
raw granola
persimmons
cup
potato (white)
onion (medium)
1 cup
Pineapple
cup
potato (sweet)
1 cup
pepper (bell)
Fruits
apple (medium)
plums (small)
cup
water chestnuts
free
pepper (hot)
apricots (small)
pomegranate
(small)
Dairy
cup
pumpkin
banana
(medium)
prunes (small)
cup
milk (raw)
cup
radishes
1 cup
blackberries
cup
Raisins
2 oz
plain yogurt
cup
rutabagae
1 cup
blueberries
1 cup
raspberries
1 cup
salad greensd
1 cup
boysenberries
2 cups
Rhubarb
1 cup
spinach
1 cup
cantaloupe
1 cup
strawberries
cup
squash ( winter)f
1 cup
casaba melong
tangerines
(small)
cup
turnip
17
cherries
tomato (large)
1 cup
zucchini
1 cup
watermelon
High-Starch
Veg
Notes: Serving sizes of grains and legumes are measured cooked; those of fruits and vegetables are measured raw. SWG = sprouted whole grain (e.g.,
Ezekiel 4:9 products). Free = Use as needed for seasoning. aJapanese radish. bSimilar to an orange but small like a grape. cCross between a blackberry and raspberry. dAny but iceberg. eSimilar to a turnip. fOrange-fleshed squashes (e.g., acorn, butternut, and kabocha). gSimilar to a cantaloupe.
www.BeyondDiet.com
-9-
1 oz
salmon
oz
Brazil nuts
1 oz
sardines
oz
cashews
bass (sea)
1 oz
scallops
oz
chestnuts
1 oz
caviar
1 oz
shrimp
oz
hickory nuts
1 oz
clams
1 oz
snapper
oz
rabbit
1 oz
crabmeat
1 oz
1 oz
squid
swordfish
oz
Poultry
1 oz
cod
macadamia
nuts
1 oz
crayfish
1 oz
trout
oz
pine nuts
pistachios
Meats
Serving
Seafood
Serving
1 slice
1 slice
bacon (pork)
bacon (beef)
1 oz
abalone
1 oz
1 oz
beef
1 oz
1 oz
buffalo
1 oz
1 oz
liver (beef or
chicken)
1 oz
1 oz
1 oz
1 oz
Nutsa and
Seeds
Seafood
(contd)
Serving
lamb
venison
1 oz
1 oz
anchovy
bass
(freshwater)
catfish
roughy
1 oz
shark
oz
oz
oz
almonds
filberts
peanutsb
pecans
1 oz
bacon (turkey)
1 oz
grouper
1 oz
tuna (dark)
oz
1 oz
chicken (dark)
1 oz
halibut
1 oz
whitefish
oz
1 oz
chicken
(white)
1 oz
herring
oz
sunflower
seeds
1 oz
Cornish hen
1 oz
lobster meat
Dairy and
Eggs
pumpkin
seeds
oz
walnuts
1 oz
duck
1 oz
mackerel
cup
1 tbsp
nut butterc
1 oz
goose
1 oz
mahimahi
2 oz
quail
1 oz
Octopus
1 oz
perch (ocean)
1 oz
pompano
1 oz
pheasant
1 oz
sausage
(chicken)
1 oz
1 oz
1 oz
turkey (dark)
turkey (white)
1 oz
1 oz
Mussels
egg
cottage
cheese (raw)
greek yogurt
Rockfish
www.BeyondDiet.com
- 10 -
1 cup
Fruits
(contd)
cranberries
SWG roll
1 cup
Currants
SWG English
muffin
SWG wrap
(small)
1 slice
Low-Starch
Veg
Legumes
Serving
adzuki beans
cup
black beans
1 cup
asparagus
Date
cup
black-eyed beans
cup
bamboo shoots
cup
elderberries
cup
fava beans
1 cup
bok choy
rice bread
figs (large)
cup
garbanzo beans
1 cup
broccoli
1 slice
spelt bread
1 cup
gooseberries
cup
great Northern
beans
1 cup
brussels sprouts
10
rice crackers
grapefruit (small)
cup
green beans
1 cup
cabbage
rye crackers
1720
Grapes
cup
green peas
1 cup
cauliflower
1 cup
Guava
cup
lentils
1 cup
celery
Serving
Bread
Serving
1 slice
SWG bread
Grains
artichoke
cup
brown or wild
rice
1 cup
honeydew melon
cup
lima beans
1 cup
cucumber
cup
amaranth
kiwifruit
(medium)
cup
mung beans
1 cup
daikona
cup
barley
kumquatb
cup
navy beans
1 cup
eggplant
cup
buckwheat
free
Lemons
cup
pink beans
1 cup
fennel
cup
corn
free
Limes
cup
pinto beans
free
garlic
cup
kamut
1 cup
loganberries
cup
red beans
free
gingerroot
cup
millet
Mango
cup
white beans
1 cup
jicama
1 cup
oatmeal
nectarines
(small)
1 cup
kale
cup
quinoa
orange (large)
1 cup
beets
free
lettuced
cup
rye
papaya (large)
1 cup
carrots
1 cup
mushrooms
cup
spelt
peach (medium)
cup
Jerusalem
artichoke
1 cup
okra
cup
SWG cereal
pear (medium)
cup
parsnips
olives
cup
raw granola
persimmons
cup
potato (white)
onion (medium)
1 cup
Pineapple
cup
potato (sweet)
1 cup
pepper (bell)
Fruits
apple (medium)
plums (small)
cup
water chestnuts
free
pepper (hot)
apricots (small)
pomegranate
(small)
Dairy
cup
pumpkin
banana
(medium)
prunes (small)
cup
milk (raw)
cup
radishes
1 cup
blackberries
cup
Raisins
2 oz
plain yogurt
cup
rutabagae
1 cup
blueberries
1 cup
raspberries
1 cup
salad greensd
1 cup
boysenberries
2 cups
Rhubarb
1 cup
spinach
1 cup
cantaloupe
1 cup
strawberries
cup
squash ( winter)f
1 cup
casaba melong
tangerines
(small)
cup
turnip
17
cherries
tomato (large)
1 cup
zucchini
1 cup
watermelon
High-Starch
Veg
Notes: Serving sizes of grains and legumes are measured cooked; those of fruits and vegetables are measured raw. SWG = sprouted whole grain (e.g.,
Ezekiel 4:9 products). Free = Use as needed for seasoning. aJapanese radish. bSimilar to an orange but small like a grape. cCross between a blackberry and raspberry. dAny but iceberg. eSimilar to a turnip. fOrange-fleshed squashes (e.g., acorn, butternut, and kabocha). gSimilar to a cantaloupe.
www.BeyondDiet.com
- 11 -
Fat
1 tsp
Olive Oil
1 tsp
1 tsp
Fish Oil
1 tsp
1 oz
Avocadoa
1 tsp
Raw Butter
freeb
Coconut Oil
1 oz
Raw Cheese
Notes: The fat content of fattier foods such as eggs, meats, oily fish, and nuts has been accounted for in the allotted servings and calories for
each metabolism type, so no separate fat servings need to be counted for these foods.
Avocado is a fruit. Protein Types also may use it as a carbohydrate choice (2 oz)
The Beyond Diet Program does not limit the amount of coconut oil that you can consume each day or account for it in the Sample Meal Plans, Done
For You Meal Plans and Allowable Servings Guide. A reasonable amount would be 1-2 tsp three times per day for cooking.
a
b
Special Note:
You can use this same method of finding your specific portions to experiment with the meal plans that
are not for your specific type. But be careful! Notice if the Carb Type Meal Plan calls for lean chicken
breast and you are a Protein Type, you may experience some hunger after that meal because that
particular protein was too lean. Since Protein Types do better with heavier proteins and Carb Types
do better with leaner proteins some changes may need to be made. As I have said before, paying
attention to your body in the beginning is important but you will find, very quickly how this way of
eating just becomes second nature to you. With a little bit of work in the beginning, you will have a
delicious and natural way of eating and an understanding of what your body wants for the long-term.
www.BeyondDiet.com
- 12 -
Quantity
Food
Lamb or Pork Sausage
Item
Servings
Protein
Carb
Fat
Lunch
Snack
Dinner
Green Apple
Hardboiled Eggs
Beef Steak
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
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www.BeyondDiet.com
- 13 -
Quantity
Food
Item
Servings
Protein
Carb
Fat
Canadian Bacon
Lunch
Carrot Stick
Brown Rice
Snack
Dinner
Green Beans
Baked Potato
Butter
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 14 -
Quantity
Food
Item
Servings
Protein
Carb
Fat
Shrimp (grilled)
Lunch
Avocado
Lentils (cooked)
Snack
Sunflower Seeds
Pear
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
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www.BeyondDiet.com
- 15 -
Quantity
Food
Item
Servings
Protein
Carb
Fat
Almonds or Walnuts
Blueberries
Cashews
Pear
Lunch
Kidney Beans
Snack
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 16 -
Quantity
Food
Leftover Chicken Leg
Item
Servings
Protein
Carb
Fat
Leftover Spinach
Apple
Pumpkin Seeds
Pear
Lunch
Brown Rice
Asparagus (steamed)
Snack
Cashews
Carrot Sticks
Dinner
Cauliflower (steamed)
Butter
Quinoa
Sliced Cucumbers
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 17 -
Quantity
Food
Eggs (omelet)
Item
Servings
Protein
Carb
Fat
Beef Burger
Lunch
Snack
Chicken Thighs
Dinner
Spinach (sauteed)
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 18 -
Quantity
Food
Chicken Sausage
Item
Servings
Protein
Carb
Fat
Green Apple
Almond Butter
Chicken Legs
Lunch
Snack
Pear
Pecans
Chicken Legs
Dinner
Blueberries
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 19 -
Quantity
Food
Bacon
Item
Servings
Protein
Carb
Fat
Lunch
Snack
Dinner
Macadamia Nuts
Sliced Celery
Ocean Perch
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 20 -
Lunch
Quantity
Food
Item
Servings
Protein
Carb
Fat
Carrot Sticks
Snack
Pumpkin Seeds
Celery Sticks
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 21 -
Quantity
Food
Item
Servings
Protein
Carb
Fat
Snack
Apple
Brazil Nuts
Lamb Burger
Lunch
Snack
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 22 -
Quantity
Food
Pork Sausage
Item
Servings
Protein
Carb
Fat
Poached Eggs
Swiss Cheese
Almonds
Lunch
Buckwheat Grain
Snack
Walnuts or Pecans
Celery Sticks
Dinner
Quinoa
Butter
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 23 -
Quantity
Food
Bacon
Item
Servings
Protein
Carb
Fat
Scrambled Eggs
Dinner
Spinach Salad
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 24 -
Quantity
Food
Steak
Item
Servings
Protein
Carb
Fat
Eggs
Peanut Butter
Skirt Steak
Lunch
Sauteed Mushrooms
Coconut Oil
Snack
Coconut Butter
Pistachios
Dinner
Steamed Asparagus
Butter
Wild Rice
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 25 -
Quantity
Food
Beef Sausage
Item
Servings
Protein
Carb
Fat
Avocado
Olive Oil
Coconut Butter
Raw Almonds
Pork Chops
Dinner
Steamed Cauliflower
Olive Oil
Blueberries
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 26 -
Quantity
Food
Item
Servings
Protein
Carb
Fat
Bacon
Coconut Oil
Pear
Pumpkin Seeds
Lunch
Snack
Dinner
Sliced Ham
Romaine Lettuce
Sliced Tomatoes
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 27 -
Quantity
Food
Smoked Wild Salmon
Item
Servings
Protein
Carb
Fat
Tomato Slices
Beef Shish-Ka-Bobs
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 28 -
Quantity
Food
Item
Servings
Protein
Carb
Fat
Lunch
Rice Crackers
Snack
Greek Yogurt
Pumpkin Seeds
Strawberries
Venison Stew
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 29 -
Quantity
Food
Item
Servings
Protein
Carb
Fat
Bacon
Strawberries
Cottage Cheese
Blueberries
Duck (baked)
Dinner
Brown Rice
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 30 -
Quantity
Food
Egg w/Spinach
Item
Servings
Protein
Carb
Fat
Almond Butter
Greek Yogurt
Dinner
Coconut Oil
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 31 -
Quantity
Food
Cottage Cheese
Item
Servings
Protein
Carb
Fat
Almond Butter
Celery Sticks
Apple
Dinner
Green Salad
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 32 -
Quantity
Food
Chicken Sausage
Item
Servings
Protein
Carb
Fat
Pineapple Chunks
Almonds
Baked Flounder
Lunch
Snack
Dinner
Raisins
Walnuts
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 33 -
Quantity
Food
Soft-Boiled Eggs
Item
Servings
Protein
Carb
Fat
Papaya Slices
Lunch
Snack
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 34 -
Quantity
Food
Item
Servings
Protein
Carb
Fat
Lunch
Snack
Peanut Butter
Dinner
Spinach (sauteed)
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 35 -
Quantity
Food
Scrambled Eggs
Item
Servings
Protein
Carb
Fat
Lunch
Brown Rice
Snack
Cashew Butter
Rice Crackers
Codfish (baked)
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 36 -
Quantity
Food
Item
Servings
Protein
Carb
Fat
Flounder (broiled)
Lunch
Quinoa
Snack
Peanut Butter
Rice Crackers
Dinner
Cauliflower (steamed)
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 37 -
Quantity
Food
Turkey Bacon
Item
Servings
Protein
Carb
Fat
Strawberries
Chicken (grilled)
Lunch
Kamut (cooked)
Lentils
Snack
Walnut Butter
Celery Sticks
Grapes
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 38 -
Quantity
Food
Item
Servings
Protein
Carb
Fat
Lunch
Snack
Peach
Almonds
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 39 -
Quantity
Food
Item
Servings
Protein
Carb
Fat
Pumpkin Seeds
Banana
Lunch
Snack
Peanut Butter
Apple
Raisins
Dinner
Cauliflower (steamed)
Broccoli (steamed)
Butter
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 40 -
Quantity
Food
Scrambled Eggs
Item
Servings
Protein
Carb
Fat
Corn Polenta
Steamed Kale
Watermelon
Almond Butter
Broiled Trout
Cashew Butter
Baked Halibut
Dinner
Quinoa
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 41 -
Quantity
Food
Item
Servings
Protein
Carb
Fat
Poached Eggs
Sliced Tomatoes
Turkey Slices
Lunch
Snack
Strawberries
Cottage Cheese
Baked Tilapia
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 42 -
Quantity
Food
Item
Servings
Protein
Carb
Fat
Snack
Lunch
Snack
Grapefruit
Dinner
Brown Rice
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 43 -
Quantity
Food
Item
Servings
Protein
Carb
Fat
Dinner
Lentils
Brown Rice
Grilled Onions
Coconut Oil
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 44 -
Quantity
Food
Egg Omelet
Item
Servings
Protein
Carb
Fat
Lunch
Basmati Rice
Snack
Dinner
Mango
Sunflower Seeds
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 45 -
Lunch
Quantity
Food
Turkey Bacon
Item
Servings
Protein
Carb
Fat
Poached Eggs
Grapefruit
Sliced Cucumber
Sliced Pepper
Almonds
Snack
Watermelon
Almonds
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 46 -
Quantity
Food
Item
Servings
Protein
Carb
Fat
Broccoli
Coconut Oil
Orange
Soft-Boiled Eggs
Lunch
Buckwheat Grain
Snack
Nectarine
Almonds
Chicken Breast
Dinner
Sweet Potato
Steamed Broccoli
Butter
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 47 -
Quantity
Food
Egg
Item
Servings
Protein
Carb
Fat
Snack
Greek Yogurt
Raspberries or Blueberries
Turkey Breast (sliced)
Lunch
Snack
Pecans
Raisins
Dinner
Corn
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 48 -
Quantity
Food
Item
Servings
Protein
Carb
Fat
Cottage Cheese
Pineapple Chunks
Lunch
Rice Crackers
Snack
Yogurt
Almonds
Buffalo Meatballs
Dinner
Tomato Sauce
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 49 -
Quantity
Food
Veggie Omelet
Item
Servings
Protein
Carb
Fat
Lunch
Snack
Peach
Walnuts
Shrimp
Dinner
Coconut Oil
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 50 -
Quantity
Food
Greek Yogurt
Item
Servings
Protein
Carb
Fat
Strawberries, Blueberries
Oatmeal
Lunch
Avocado
Snack
Chicken Shish-Ka-Bobs
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 51 -
Quantity
Food
Cottage Cheese
Item
Servings
Protein
Carb
Fat
Lunch
Snack
Yogurt
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 52 -
Quantity
Food
Beef or Pork Bacon
Item
Servings
Protein
Carb
Fat
Grapefruit
Macadamia Nuts
Lunch
Steamed Broccoli
Brown Rice
Butter
Snack
Apple
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 53 -
Quantity
Food
Eggs (omelet)
Item
Servings
Protein
Carb
Fat
Cucumber Slices
Lunch
Carrot Sticks
Brown Rice
Sliced Tomato
Snack
Peanut Butter
Rice Crackers
Celery Sticks
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 54 -
Quantity
Food
Item
Servings
Protein
Carb
Fat
Blueberries or strawberries
Almond or Walnut Butter
Banana or Apple
Carrot STicks
Lunch
Snack
Pumpkin Seeds
Pear
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 55 -
Quantity
Food
Scrambled Eggs
Item
Servings
Protein
Carb
Fat
Snack
Celery Sticks
Almond Butter
Baked Salmon
Lunch
Snack
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 56 -
Quantity
Food
Bacon
Item
Servings
Protein
Carb
Fat
Scrambled Eggs
Almond Butter
Lunch
Quinoa
Snack
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 57 -
Quantity
Food
Item
Servings
Protein
Carb
Fat
Lunch
Snack
Sliced Tomatoes
Lamb Steak
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 58 -
Quantity
Food
Lamb Sausage
Item
Servings
Protein
Carb
Fat
Steamed Kale
Corn Polenta
Buffalo Burger
Lunch
Snack
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 59 -
Quantity
Food
Greek Yogurt
Item
Servings
Protein
Carb
Fat
Blueberries
Cashews
Beef Burger
Baked Apples
Walnuts
Red Snapper
Dinner
Steamed Asparagus
Sliced Avocado
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 60 -
Quantity
Food
Item
Servings
Protein
Carb
Fat
Celery Sticks
Lunch
Snack
Dinner
Spinach (sauteed)
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 61 -
Quantity
Food
Leftover Grilled Steak
Item
Servings
Protein
Carb
Fat
Strawberries
Sliced Cucumbers
Flounder (broiled)
Lunch
Quinoa
Snack
Almonds
Banana
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 62 -
Quantity
Food
Turkey Sausage
Item
Servings
Protein
Carb
Fat
Peanuts
Dinner
Red Beans
Brown Rice
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 63 -
Quantity
Food
Item
Servings
Protein
Carb
Fat
Pecans
Lamb Burger
Peanut Butter
Mahi Mahi
Dinner
Spinach Salad
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 64 -
Lunch
Quantity
Food
Poached Eggs
Item
Servings
Protein
Carb
Fat
Snack
Kiwi
Macadamia Nuts
Dinner
Lentils
Basmati Rice
Cucumber Slices
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 65 -
Quantity
Food
Turkey Bacon
Item
Servings
Protein
Carb
Fat
Scrambled Eggs
Watermelon
Apple Sauce
Lunch
Snack
Green Apple
Soft-Boiled Eggs
Sliced Tomatoes
Shrimp Stir-Fry
Dinner
Brown Rice
Eggs
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 66 -
Quantity
Food
Item
Servings
Protein
Carb
Fat
Cashews
Sardines or Salmon
Lunch
Avocado
Sliced Tomato
Olive Oil
Snack
Sliced Turkey
Carrots
Strawberries
Dinner
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 67 -
Quantity
Food
Smoked Wild Salmon
Item
Servings
Protein
Carb
Fat
Tomato Slices
Lunch
Snack
Dinner
Greek Yogurt
Blueberries
Notes:________________________________________________
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Quantity
Food
Eggs
Item
Servings
Protein
Carb
Fat
Snack
Lunch
Snack
Dinner
Cottage Cheese
Apple Sauce
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www.BeyondDiet.com
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Quantity
Food
Item
Servings
Protein
Carb
Fat
Lunch
Snack
Peanut Butter
Raisins
Dinner
Coconut Oil
Notes:________________________________________________
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www.BeyondDiet.com
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Quantity
Food
Greek Yogurt
Item
Servings
Protein
Carb
Fat
Almonds
Banana
Lunch
Rice Crackers
Snack
Cottage Cheese
Mango
Lamb Burger
Dinner
Notes:________________________________________________
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Quantity
Food
Beef or Turkey Bacon
Item
Servings
Protein
Carb
Fat
Cashew Butter
Banana
Sunflower Seeds
Blueberries
Dinner
Notes:________________________________________________
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