The majority of your meal plan is food from the Level 1 food list, with the addition of new foods over the course of Level 2.
Please refer to the level 2 game plan for specifics on how to add food back in.
During the reintroduction period of Level 2, start by adding in one new food item EVERY OTHER DAY. The protocol helps lock in a new set point for your metabolism while identifying hidden food sensitivities or allergies that may not have been obvious prior to starting the program.
Listed under each food group you have reintroduction options to pick from. Prioritize which foods you'd like to add back first! Next to the food group title you will see the day that you are now able to start adding that type of food back in. But you still have to stick to the EVERY OTHER DAY rule.
Breakfast: (Can now choose to have breakfast before fruit snack from day 1 on)
- 2-3 Egg whites
- 1/2 cup of cottage cheese (fruit or veggies added is optional)
- Smoothie - start with Level 1 recipes and incorporate Level 2 recipes after re-introducing food items accordingly.
Vegetables: (Can add back in veggies of your choice starting day 2)
- Yellow Squash
- Spaghetti squash
- Brussels sprouts
- Snap peas
Fruit: (Can add back in fruit of your choice starting day 6)
- Banana (1/2 to start)
- Grapes (1 cup)
- Pear (medium sized)
- Blackberries (1 cup)
- Raspberries (1 cup)
- Kiwi (small sized)
- Seasonal melons (medium sized)
Protein: (Can add back in protein of your choice starting day 10)
Choose grassfed, hormone and antibiotic-free meats and wild caught not farmed raised fish.
Healthy Fats: (Can add back in healthy fats of your choice starting day 14)
- Natural Peanut Butter (1 TBSP)
- Avocados (1/4)
- Walnuts (10)
- Almonds (10)
- Almond butter (1 TBSP)
Grains and starches: (Can add back in grain of your choice starting day 20)
Max 3 times a week
- Brown rice (1/2 cup)
- Black rice (1/2 cup)
- Lentils (1/2 cup)
- Sweet Potato (1/2)
Dairy: (Can add back in dairy of your choice starting day 26)
- Plain Greek Yogurt (1 cup)
- Organic Butter (1/4 oz)
- Mozzarella Cheese (1 oz)
- String cheese (1 oz)
- Almond milk (1/2 cup)
If you choose not to add back a specific food category, no problem! Simply just pick a food from a previous category that you weren't able to add in yet. For example, if you prefer to be dairy free you can choose to add in more veggies or fruits that you have yet to try instead!