Fat Loss Nutrition Plan

Weight Loss - 2 week plan repeated for 6 weeks
Paleoethics introduction to diet
PDF

Fats must be organic do not use the same fat two days in a row.
Experiment: change the meats, veggies and spices around if you desire to, adjust shopping list

Oils

Low heat or added to foods after they are prepared
Sesame
Pistachio
Hazelnut
Olive
High Heat- cook with these oils
Coconut
Ghee
Palm Oil
Lard

Nuts should be raw and soaked for 12-24 hours prior to eating

Additional Supplements breakdown
After meals consume a quality fish oil
Pre workout: Surge with water
Post workout: 1 serving of Paleoethics Super Serum and super greens (Ultimate vegan for meatless option)
Before bed: Recovery Matrix

Every Monday measure upon awakening: waist, hip, body weight

Day 1

Breakfast

Bacon wrapped asparagus- 3-5 spears (1 slice per spear)

Snack

½ cup of Canned salmon or tuna with olive oil
1 cup of veggies
6-8 nuts

Lunch

2 Large shrimp with Gazpacho
See Recipe

Dinner

3-5 ounces Fish
1 cup of bamboo shots
1 cup of Kale
6-8 Almonds
Basil

Snack

1 serving of Recovery Matrix, served hot.

Day 2

Breakfast

3-5 ounces meat
6-8 nuts
1 cup of cucumbers

Snack

1 serving of Paleoethics Super Serum and super greens (Ultimate vegan for meatless option)

Lunch

3-5 ounces Chicken
1 cup of broccoli
1 cup of Romaine lettuce
6-8 walnuts

Dinner

3-5 ounces Red meat
1 cup radish
½ cup of cauliflower
½ cup of watercress
6-8 macadamia nuts

Snack

1 serving of Recovery Matrix, served hot.

Day 3

Breakfast

1-2 eggs
1 cup of spinach
½ cup of peppers
3-4 mushrooms
½ cup of onions
Sea salt & chives to taste

Snack

1 serving of Paleoethics Super Serum and super greens (Ultimate vegan for meatless option)

Lunch

3-5 ounces of Pork
1 cup of mushrooms
4-5 radishes
6-8 Almonds

Dinner

3 ounces chicken stuffed with jalapeno and 4 mushrooms wrapped with bacon (2 bacon slices)

Snack

1 serving of Recovery Matrix, served hot.

Day 4

Breakfast

1 serving of Paleoethics Super Serum and super greens, 6 blended nuts (Ultimate vegan for meatless option)

Snack

2 Paleoethics Powerballs
See Recipe

Lunch

3-5 ounces Red meat stuffed in Bell peppers with ¼ cup of onions

Dinner

½ of a Spaghetti Squash
3-5 ounces of meat
1 cup sauce

Snack

1 serving of Recovery Matrix, served hot.

Day 5

Breakfast

4 endive leaves stuffed with 3 ounces of diced leftover meat
¼ cup of diced tomato & chives
1 tbs of olive oil
Fresh herbs to taste

Snack

½ cup of Canned salmon or tuna
1 tbs of olive oil
1 cup of veggies
6-8 nuts

Lunch

3-5 ounces Chicken
1 cup of broccoli
1 cup of romaine lettuce
6-8 walnuts

Dinner

3-5 ounces Pork
1 cup of mushrooms
1 cup of radishes
6-8 Almonds

Snack

1 serving of Recovery Matrix, served hot.

Day 6

Breakfast

1-2 Deviled eggs
See Recipe

Snack

Rebuild Popsicle
See Recipe

Lunch

3 ounces chicken stuffed with jalapeno and mushrooms wrapped with bacon (2 slices)

Dinner

3 ounces left over meat with Salsa
See Recipe

Snack

1 serving of Recovery Matrix, served hot.

Day 7

Breakfast

3-5 ounces meat
10-12 mixed nuts
1 cup of cucumbers

Snack

1 serving of Paleoethics Super Serum and super greens (Ultimate vegan for meatless option)

Lunch

½ cup Jicama Chips
3-5 ounces meat
1 cup of vegetables

Dinner

½ of a Spaghetti Squash
3-5 ounces meat
1 cup sauce

Snack

1 serving of Recovery Matrix, served hot.

Notes

Fish

Flounder, Herring, Salmon, Sardines, Sole, Tuna, Trout, Cod, Halibut

Meat

Cornish Hen, Duck, Chicken, Turkey, Pheasant, Goose, Quail, Bacon, Beef, Veal, Venison, Moose, Caribou, Pork, Lamb

Vegetables

Celery, tomatoes, bell peppers, onions, leeks, kohlrabi, green onions, eggplants, cauliflower, broccoli, asparagus, cucumber, cabbage, Brussels sprouts, artichokes, okra, avocados, Lettuce, spinach, collard greens, kale, beet top, mustard greens, dandelion, swiss chard, watercress, turnip greens, seaweeds, endive, arugula (rocket), bok choy, rapini, chicory, radicchio, Button mushroom, portabello, oyster mushroom, shiitake, chanterelle, crimini, porcini, morel

Day 8

Breakfast

Bacon wrapped asparagus- 3-5 spears (1 piece of bacon per spear)

Snack

2 Paleoethics Powerballs
See Recipe

Lunch

3-5 ounces Red meat
1 cup radish
½ cup cauliflower
½ watercress
6-8 macadamia nuts

Dinner

¾ cup of Cassava or taro root or Sweet Potato Fries
3-5 ounces meat
1 cup vegetables

Snack

1 serving of Recovery Matrix, served hot.

Day 9

Breakfast

1-2 eggs
1 cup of spinach
½ cup of peppers
4-5 mushrooms
½ cup of onions
Sea salt & chives to taste

Snack

½ cup of Canned salmon or tuna with olive oil
1 cup of veggies
6-8 assorted nuts

Lunch

2 Large shrimp with Gazpacho
See Recipe

Dinner

3-5 ounces Chicken
1 cup of broccoli
2 cups of romaine lettuce
8-10 walnuts

Snack

1 serving of Recovery Matrix, served hot.

Day 10

Breakfast

4 endive leaves stuffed with 3 ounces of diced leftover meat
¼ cup of diced tomato & chives
1 tbs of olive oil
Fresh herbs to taste

Snack

1 serving of Paleoethics Super Serum and super greens (Ultimate vegan for meatless option)

Lunch

Pumpkin Soup
3-5 ounces meat
See Recipe

Dinner

3-5 ounces Lamb cooked
1 cup of peppers
8-10 pistachio nuts

Snack

1 serving of Recovery Matrix, served hot.

Day 11

Breakfast

1-2 Deviled eggs
See Recipe

Snack

½ cup of Canned salmon or tuna with olive oil
1 cup of veggies
6-8 mixed nuts

Lunch

3-5 ounces Fish
1 cup of bamboo shots
1 cup of Kale
6-8 Almonds
Basil to taste

Dinner

3-5 ounces Red meat stuffed in Bell peppers with ¼ cup of onions

Snack

1 serving of Recovery Matrix, served hot.

Day 12

Breakfast

3-5 ounces meat
8-10 nuts
1 cup of cucumbers

Snack

1 serving of Paleoethics Super Serum and super greens (Ultimate vegan for meatless option)

Lunch

½ cup Jicama Chips
3-5 ounces meat
1 cup vegetables

Dinner

½ of a spaghetti squash
3-5 ounces of meat
1 cup sauce

Snack

1 serving of Recovery Matrix, served hot.

Day 13

Breakfast

1 serving of Paleoethics Super Serum and super greens & 6 blended nuts (Ultimate vegan for meatless option)

Snack

Rebuild Popsicle
See Recipe

Lunch

3-5 ounces Lamb cooked
1 cup of peppers
6-8 pistachio nuts

Dinner

3-5 ounces Chicken
1 cup of broccoli
1 cup of romaine lettuce
6-8 walnuts

Snack

1 serving of Recovery Matrix, served hot.

Day 14

Breakfast

¾ cup coconut yogurt
1 cup of fresh fruit
Cinnamon to taste

Snack

2 ounces of dark chocolate
6-8 nuts
Glass of merlot wine

Lunch

½ cup Spaghetti Squash
3-5 ounces meat
1 cup sauce

Dinner

4 slices of grilled pineapple
3 ounces chicken
½ cup Cassava
Taro root or Sweet Potato Fries

Snack

1 serving of Recovery Matrix, served hot.

Notes

Fruit

Bananas, apples, oranges, berries, plantains, grapefruit, pears, peaches, nectarines, plums, pomegranates, pineapple, papaya, grapes, cantaloupe, cherries, apricot, watermelon, honeydew melon, kiwi, lemon, lime, lychee, mango, tangerine, coconut, figs, dates, olives, passion fruit, persimmon

Nuts & Seeds

Pistachios, Brazil nuts, sunflower seeds, sesame seeds, chia seeds, flax seeds, pumpkin seeds (pepitas), pecans, walnuts, pine nuts, macadamia nuts, chestnuts, cashews, almonds, hazelnuts

Herb

Parsley, thyme, lavender, mint, basil, rosemary, chives, tarragon, oregano, sage, dill, bay leaves, coriander

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