7 Day Meal Plan & Shopping List for Phase II

Day One (500 calories)

Breakfast: Blueberry Iced Green Tea 0 calories

Lunch: Chicken Curry Soup 110 calories (1 protein)

               Dill Asparagus 60 calories (1 vegetable, ½ lemon juice)

Dinner: Quick Chinese Orange Beef 300 calories (1 protein, 1 vegetable, 1 fruit)

Dessert: Strawberry Fudge Brownie 35 calories. (1/4 fruit, 1 carb)

Drink: Orange Soda 0 calories


Day Two (500 calories)

Breakfast: Creamy Coffee Cooler 13 calories

Lunch: Taco Soup 147 calories (1 protein, ½ vegetable)

                1 serving of carb 20-25 calories (1 carb)

Dinner: Spaghetti and Meatballs! 179 calories (1 protein, ½ vegetable, 1 carb)

Dessert: Warm Caramel Apple with Vanilla Sauce 100 calories (1 fruit, 1 milk)

Drink: Strawberry Slush 40 calories (1 fruit)


Day Three (446 calories)

Breakfast: 5 strawberries 20 calories (1/2 fruit)

                Iced Cappuccino 0 calories

Lunch: Cinnamon French Toast Super Shake 150 calories (1 protein)

Dinner: Shrimp and Cucumber Fry 202 calories (1 protein, ½ vegetable, 1 fruit, 1 carb)

Dessert: Strawberry Holiday Bake 65 calories. (1/2 fruit, 1 milk, 1 carb)

Snacks: Spinach Chips 7 calories. (1 vegetable)

Drink: Frappe 2 calories

Note: Todays menu is less than 500 calories; you may add up to 54 calories of extra veggies!


Day Four (435 calories)

Breakfast: Chaiberg 0 calories

Lunch: Summer Salad 180 calories (1 protein, 1 vegetable, 1 fruit, 1 carb)

Dinner: Shrimp and Radish Stir Fry 149 calories (1 protein, 1 vegetable)

                1 serving of carb 20-25 calories (1 carb)

Dessert: Orange Smoothie 70 calories (1 fruit)

Drink: Chocolate Cream Soda 11 calories (1 milk)

Note: Todays menu is less than 500 calories; you may add up to 65 calories of more veggies!


Day Five (500 calories)

Breakfast: Iced Mocha 14 calories (1 milk)

Lunch: Shredded Spicy Chicken and Cilantro Salad 120 calories (1 protein, 1 vegetable)

                1 serving of carb 20-25 calories (1 carb)

                1 apple 95 calories (1 fruit)

Dinner: Chili 165 calories (1 protein, ½ vegetable)

                1 serving of carb 20-25 calories (1 carb)

Dessert: Strawberry Slush 40 calories (1 fruit)

Drink: Basil Lemonade 18 calories (1 lemon juice)


Day Six (500 calories)

Breakfast: Chocolaty Chai 11 calories (1 milk)

Lunch: Iced Chocolate Hazelnut Cappuccino 150 calories (1 protein)

                1 apple 95 calories (1 fruit)

                1 serving of carb 20-25 calories (1 carb)

Dinner: Spicy Coconut Ceviche 135 calories (1 protein, 1 vegetable, 1 lemon juice)

                1 serving of carb 20-25 calories (1 carb)

Dessert: Orange Smoothie 70 calories (1 fruit)

Drink: All Natural Root Beer 0 calories


Day Seven (457 calories)

Breakfast: ½ grapefruit 52 calories (1 fruit)

                Milk Chocolate Toffee Hazelnut Latte 11 calories (1 milk)

Lunch: Asparagus Soup 54 calories (1 vegetable)

                1 serving of carb 20-25 calories (1 carb)

                1 orange 70 calories (1 fruit)

Dinner: Bison Italiano 122 calories (1 protein, ½ vegetable)

                1 serving of carb 20-25 calories (1 carb)

Dessert: Chocolate soufflé 98 calories (1 protein)

Drink: Refreshing Vanilla Mint Splash 0 calories

Note: Todays menu is less than 500 calories; you may add up to 43 calories of more veggies!


Shopping List

Protein:


  • Creamy Vanilla meal replacement shake
  • Silky Milk Chocolate meal replacement shake
  • 14 ounces boneless, skinless chicken breast
  • 3.5 ounces lean beef (such as tenderloin)
  • 7 ounces lean ground beef
    • 7oz shrimp
    • 3.5 ounces firm white-fleshed fish (Chilean Sea Bass)
      • 3.5 ounces bison steak (can substitute lean beef, such as tenderloin)
      • 4 eggs


 

Vegetables:


  • 4 cups asparagus
  • 2 cups Napa cabbage
  • 3 tomatoes
  • 1 cucumber
  • 16oz bag of fresh spinach greens + 2 cups
  • 2 cups radishes
  • 2 cups lettuce
  • 1 cup onion


 

Herbs:


  • 1 bunch Cilantro
  • 1 bunch Parsley leafs
  • 1 handful basil leafs
  • 2 sprigs of thyme


 

Fruits:


  • 5 lemons
  • 4 oranges
  • 55 strawberries
  • 3 apples
  • 1 grapefruit


Carbs:

  • 2 boxes of melba toast, grissini, or Wasa crackers

 

Spices:


  • 3 garlic cloves, minced
  • Garlic powder
  • Onion powder
  • Chili powder
  • Onion flakes
  • Curry powder
  • 1 Bay leaf
  • 2 whole cloves
  • 1 cardamom pod
  • 1 cinnamon stick
  • 4 whole black peppercorns
  • Ground cumin
  • Cayenne pepper
  • Dried dill
  • Dried parsley
  • Dried oregano
  • Red pepper flakes
  • Red pepper seed
  • Taco Seasoning Mix (see recipe)
  • Italian Seasoning
  • Ground cinnamon
  • Ground nutmeg
  • Turmeric
  • Unsweetened cocoa powder
  • Salt
  • Black pepper


 

Others:


  • Plain green tea bag
  • Plain black tea bags
  • Chai tea bags
  • Four 8oz bottles of sparkling water
  • Nescafe Classic Instant Coffee
  • Coffee
  • Small carton of milk
  • White vinegar
  • Franks’ Original Hot Sauce
  • Bragg’s Liquid Aminos
  • Mustard
  • ¾ cup Basic Beef Broth

(see recipe)

  • 1 package of miracle noodles (aka Shiritake noodles)
  • One 5.5oz can tomato juice


 

Stevia & flavored drops:


  • Capella Blueberry flavor drops
  • Capella Chocolate Fudge Brownie flavor drops
  • Capella Sizzling bacon flavored drops
  • Capella Caramel flavored drops
  • Capella French Vanilla flavored Drops
  • Capella French Toast flavor drops
  • Capella Cherry Cola flavored drops
  • Capella Sweet Strawberry flavored drops
  • Capella Italian Eggnog flavored drops
  • Capella Hazelnut flavor drops
  • Capella Coconut flavor drops
  • Capella Milk Chocolate Toffee flavored drops
  • Capella Butter flavored drops
  • Capella Spearmint flavored drops
  • KAL clear stevia drops
  • KAL powdered stevia
  • Sweetleaf Valencia Orange flavored stevia drops
  • Sweetleaf Vanilla Crème flavored stevia drops
  • Sweetleaf Cinnamon flavored stevia drops
  • Sweetleaf Lemon Drop flavored stevia drops
  • Sweetleaf Chocolate flavored stevia drops
  • Sweetleaf Root Beer flavored stevia drops
  • Sweetleaf Hazelnut flavored stevia drops