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14 Day Fat Flush Meal Plan

Day 1

Breakfast Oatmeal w/ axseed & bee pollen (optional); scrambled egg whites; distilled water or herbal tea

Mid-Morning snack Grilled chicken breast; steamed green beans; distilled water

Lunch 1/2 sweet potato; romaine lettuce topped w/ grilled chicken, sprouts & a squirt of lemon juice; distilled water 1/2 sweet potato; spinach toped w/ grilled chicken, radishes, cucumbers & dash balsamic vinegar; distilled water Grilled chicken w/ 1/2 sweet potato; green beans; distilled water

Mid-Afternoon snack Protein shake made w/ water & 1 scoop protein powder; 1 pear; distilled water

Dinner Baked cod; 1/2 sweet potato; steamed bok choy; distilled water

Millet w/ axseed & bee pollen (optional); scrambled egg whites; distilled water or herb tea

1/2 apple; water packed canned tuna; distilled water

Water packed canned tuna; cherry tomatoes; distilled water

Roasted turkey breast; 1/2 swet potato; steamed asparagus; distilled water

Oatmeal w/ axseed & bee pollen (optional); scrambled egg whites; distilled water or herbal tea

1 pear; roasted turkey; distilled water

Roasted turkey breast; raw, sliced radishes; distilled water Grilled chicken; sliced cucumber, raw, sliced radishes; 1/2 pear; distilled water

Grilled bison tenderloin; 1/2 sweet potato; steamed, sliced zucchini; distilled water Baked tilapia; steamed spinach; steamed broccoli; 1/2 sweet potato; distilled water

Cream of Wheat cereal w/ bee pollen (optional) & axseed; hardboiled egg whites; distilled water or herbal tea

1/2 pear; protein shake made w/ water & 1 scoop protein powder; distilled water

Bison tenderloin w/ 1/2 sweet potato; broccoli; distilled water

Day 5

Breakfast Millet w/ axseed & bee pollen (optional); scrambled egg whites; distilled water or herb tea

Mid-Morning snack 1/2 apple; water packed canned tuna; distilled water

Lunch Baked tilapia w/ 1/2 sweet potato; bok choy & steamed tomatoes; distilled water 1/2 sweet potato; spinach topped w/ water packed tuna; sprouts; squeeze of lemon juice & distilled water Grilled tuna loin; 1/2 sweet potato; raw, sliced radishes; distilled water

Mid-Afternoon snack Water packed canned tuna; celery sticks; distilled water; 1/2 apple 1 pear; protein shake made w/ 1 scoop protein powder; distilled water

Dinner Roasted elk; 1/2 sweet potato; steamed asparagus; steamed green beans; distilled water Baked chicken breast; 1/2 sweet potato; steamed broccoli; distilled water Grilled chicken; 1/2 sweet potato; steamed, sliced zucchini; steamed asparagus; distilled water

Quinoa w/ axseed & bee pollen (optional); hardboiled egg whites; distilled water or herbal tea

Grilled chicken; celery sticks; distilled water

Cream of Wheat cereal w/ bee pollen (optional) & axseed; hardboiled egg whites; distilled water or herbal tea

1/2 apple; protein shake made w/ water & 1 scoop protein powder; distilled water

Hardboiled egg whites; sliced tomatoes; 1/2 pear, distilled water

What is the 14 day Fat Flush for? Breaking plateaus, losing 5 to 10 pounds, quick weight loss... should only be followed for a maximum of two weeks. Eat your last meal at 6pm, or four hours before bed. What is the 14 day Fat Flush?: Please note that this is a strict meal plan & will not be easy for some of you. There is very little room for indulgence & you may feel a little foggy due to lack of complex carbs. If it is too much, you can add more complex carbs (yam, apple, or brown rice) to one of your early meals. But hardcore eating promises results, & that is what you will get! How the 14 day Fat Flush works: Follow the Eat Clean principles Complex Carbs from fruit: 1 apple or pear per day... 1/2 in the morning and 1/2 in the afternoon or evening Complex Carbs from vegetables: 2 cupped handfuls eaten four times per day of cucumbers, radishes, tomatoes, leafy greens, broccoli, spinach, asparagus, green beans, sprouts, celery, bok choy or other high water content, non-starchy, low-glycemic index vegetables Complex Carbs from whole grains & starchy carbs: 1 handful per day of cooked quinoa, brown rice, oatmeal, millet or cream of wheat... topped with 2 to 4 tablespoons of ground axseed and 2 to 4 tablespoons of bee pollen. 1 hand-sized sweet potato or yam serving per day... 1/2 in the morning and 1/2 in the afternoon or evening Lean Protein: 1 palm sized portion eaten ve times each day of chicken, tuna, egg whites, turkey, bison, elk or non-oily sh. Good quality, sugar & chemical free protein powder (hemp, soy, or whey) may be substituted for any protein serving Beverages: 1 gallon per day of distilled water; fresh water w/ no sodium or clear, unsweetened herbal tea AVOID: dairy products, juice, bread, salad dressings- except lemon juice & balsamic vinegar, spreads, and high sodium foods

EAT CLEAN PRINCIPLES:


Do eat more- eat six small meals each day. Do eat breakfast everyday, within an hour of rising. Do eat a combo of lean protein & complex carbs at each meal. Do eat sufcient (2 to 3 servings) healthy fats every day. Do drink 2 to 3 liters of water each day. Do carry a cooler packed with clean foods every day. Do depend on fresh fruits & vegetables for ber, vitamins, nutrients & enzymes. Do adhere to proper portion sizes. AVOID all over-processed foods, particularly white our & sugar. AVOID chemically charged foods. AVOID foods containing preservatives. AVOID articial sugars. AVOID articial foods, such as processed cheese slices. AVOID saturated & trans fats. AVOID sugar loaded beverages, including colas & juices. AVOID, or do your best to limit, alcohol intake. AVOID all calorie dense foods containing little or no nutritional value. These are anti-foods. AVOID super sizing your meals. Place to shop for your 14 day Fat Flush:
Sprouts Trader Joes Whole Foods

24285 Magic Mt. Pkwy Valencia 91355 661.414.1109 Hrs: 7am-10pm

26517 Bouquet Canyon Rd Santa Clarita 91350 661.263.3796 Hrs: 8am-9pm

24130 Valencia Blvd Valencia 91355 661.260.2377 Hrs: 8am-10pm

Grocery List:
Cream of Wheat Millet Oats Apples Asparagus Bok Choy Broccoli Celery Cherry Tomatoes Cumcumbers Green Beans Kale Lemons Pears Radishes Romaine Lettuce Spinach Sprouts Sweet Potatoes Tomatoes Zucchini Bison Chicken Cod Eggs Elk Protein Powder Quinoa Tilapia Tuna Loin Water-packed, Canned Tuna Balsamic Vinegar Herbal Tea