Tips Level 1 Meal Planning

Everyone begins with standard portion sizes that are adjusted based on how you are feeling and responding to foods eaten.  The average size for proteins is 4-6 ounces but If you have a physically demanding job or a very long day portions should be adjusted. Your body uses different enzymes to digest different foods so rotating all foods on a daily basis ensures optimum results. It also helps you from getting bored with limited food choices. Enjoy a variety of wild-caught fish, from their natural environment, instead of farm-raised which are usually kept in pens that are often submerged in ponds, lakes, and salt water. Choose grass-fed, hormone and antibiotic-free meats to ensure you are not adding more toxins into your body.  If you are vegan or vegetarian your coach will provide several options for proteins to customize your plan.  Experiment with spices to change up the flavor of your foods. There are brands such as Simply Organic that have premixed spices good for flavoring proteins and vegetables. There are so many options available; just make sure you read the labels on anything prepacked to ensure it’s just the spice with nothing added like salt, sugar, or other flavor additives. 

Eating a variety of raw vegetables, especially greens, helps with detoxing and the breakdown and absorption of cooked foods. You should eat at least 1 large mixed green salad with other raw veggies daily. Rotate the greens; all are good except iceberg lettuce which has no nutritional value. Have a small side salad when having cooked veggies. You can eliminate prep time by getting triple-washed, precut greens; just open the bag and you are ready to go. Use cherry tomatoes so you do not have to do extra cutting.

Frozen organic fruits and vegetables are great to have on hand as a backup plan or if your favorites are out of season. You can enjoy all varieties within a family; for example, all types of apples, oranges, peppers, and onions.

Bragg Apple Cider Vinegar which is great for digestion is the only approved vinegar on the program, and it’s used as the base for all the salad dressings in our cookbook. Try the Strawberry Vinaigrette which is a fan favorite. Bragg Liquid Amino is a great option if you enjoy soy sauce. It’s great to use over veggies, proteins, or just a pinch with fresh lemon for a clean salad dressing.

Cook with broth instead of oils. Choose broth with no sodium or low sodium (70-80 mg) and no added sugar. Pacific is a brand that you can find in most stores.

If you have a sweet tooth, liquid Stevia is the approved sweetener on the program. It comes directly from the plant and is used in many recipes from our cookbook. Sweet Leaf is a brand we recommend; you can find it on amazon.com or Whole Foods.  Both have a large selection of flavors. 

Melba Toast is typically used for bread crumbs in recipes like meatballs, meatloaf, and bruschetta, from our cookbook, or you can eat the prescribed amount with your meals.

The goal is to drink approximately 50-70 ounces of water a day unless otherwise recommended by your doctor. If you are not at that 50-70 ounce goal, we suggest building up slowly to prevent flushing out your electrolytes.

Read the label on flavored teas. Flavor may mean hidden sugar alcohol or additives not identified. Choose ones with spice or fruit like cinnamon, nutmeg, ginger, or lemon.

If you are cooking for a family, try recipes like that you can make in bulk to feed everyone plus have some to freeze as leftovers. Great examples are the meatballs, sloppy joes, meatloaf, beef chili, and vegetable crockpot stew.