This is real home cooking, built around protein, vegetables and good fats. You cook once and eat the leftovers the next day, so it's easier than it looks.
It's not about losing weight fast. It's about ten days of eating like someone who plans to stay strong for a long time.
Before you start
- Start every day with a glass of water, and have one with every meal. Aim for about half your body weight in ounces each day.
- Greens every day. Make a fresh green juice if you have the time. If not, mix 1 scoop of Supreme Greens in water.
- The shake. When you see "protein shake," that's 2 scoops of Organic Grass-Fed Whey Protein Isolate in unsweetened almond milk. That's 32 grams of protein.
- Cooking fats. Use olive oil, avocado oil or a little butter. Keep olive oil for low heat or cold use.
- Skip the sugar. No added sugar and no artificial sweeteners. Let fruit do the sweetening.
- Buy good food when you can. Wild fish, grass-fed beef, pasture-raised chicken and eggs. Keep the yolks. They're good fat.
- Swap freely. Kale, chard and spinach are interchangeable. Use whatever looks best at the store.
- Sprouted tortillas take a little getting used to. Warm them in a pan with a few drops of water to soften them.
- Check with your doctor first if you have a health condition or take medication.
Day 1
- Breakfast: 3 eggs scrambled with onions, tomatoes and peppers. Add spinach at the end. Serve in warm sprouted corn tortillas with avocado. Greens.
- Snack: Protein shake. ½ cup raw or unsalted nuts.
- Lunch: Mixed greens with black beans, salsa, tomato, onion, cilantro and ½ avocado. Top with sliced almonds. Greens.
- Snack: Protein shake.
- Dinner: Baked fish with onions and mushrooms. Add kale or chard at the end. ½ cup brown rice. Greens.
- Evening: Hot ginger tea. Grate fresh ginger into a cup, add lemon, steep and strain.
Day 2
- Breakfast: Turkey sausage and brown rice crisped in a pan, wrapped in a sprouted tortilla with spinach and tomato. Greens.
- Snack: Protein shake. Raw carrots.
- Lunch: Mixed greens with leftover fish and black beans. Add salsa, avocado and olive oil. Greens.
- Snack: Protein shake.
- Dinner: Pot roast with broth, onions, garlic, carrots, sweet potatoes and mushrooms. Cook until the meat falls apart. Make extra.
- Evening: Ginger tea.
Day 3
- Breakfast: Turkey sausage and brown rice wrap with spinach and tomato. Greens.
- Snack: Protein shake. Celery and cucumber slices.
- Lunch: Leftover pot roast as a soup, with a side salad of tomato, avocado and cucumber. Greens.
- Snack: Protein shake. Eat as many raw veggies as you want.
- Dinner: Herb-baked chicken with sautéed onions and chard. Boiled potatoes with olive oil. Make extra chicken. Greens.
- Evening: Ginger tea.
Day 4
- Breakfast: 3 eggs with onions, tomatoes and hot peppers if you like. Spinach at the end. Sprouted tortillas with avocado. Greens.
- Snack: Protein shake. ½ cup nuts.
- Lunch: Leftover chicken and pot roast veggies, warmed and wrapped in a sprouted tortilla with spinach, salsa and avocado. Greens.
- Snack: Protein shake.
- Dinner: Baked wild salmon. Leftover potatoes crisped with onions. Steamed asparagus. Greens.
- Evening: Hot mint tea.
Day 5
- Breakfast: Slow-cooked oatmeal with 2 scoops of protein stirred in, plus cranberries and sliced almonds. Greens.
- Snack: Carrots, celery and cucumber with hummus.
- Lunch: Mixed greens with steamed broccoli, zucchini, green onion, avocado and cherry tomatoes. Add leftover salmon. Greens.
- Snack: Protein shake. A small handful of trail mix.
- Dinner: Beef patties in lettuce wraps with salsa. Roasted beets and mixed greens. Make extra patties. Greens.
- Evening: Mint tea.
Day 6
- Breakfast: Turkey sausage and brown rice wrap with spinach and tomato. Greens.
- Snack: Protein shake. ½ cup nuts.
- Lunch: Black beans cooked with onion, garlic and carrots. Leftover beef patties over mixed greens. Greens.
- Snack: Protein shake.
- Dinner: Black beans and brown rice with grilled chicken, salsa, cilantro and pico de gallo.
- Evening: Mint tea.
Day 7
- Breakfast: Oatmeal with 2 scoops of protein, raspberries, blueberries and pecans. Greens.
- Snack: Plain Greek yogurt with berries.
- Lunch: Leftover black beans and chicken in a sprouted tortilla with tomato, avocado and salsa. Greens.
- Snack: Protein shake. Celery and cucumber.
- Dinner: Baked white fish tacos with cabbage and pico de gallo on sprouted tortillas. Side of beans. Greens.
- Evening: Mint tea.
Day 8
- Breakfast: 2 poached eggs on tomato slices with spinach and a sprouted English muffin. Greens.
- Snack: Protein shake. Veggies and hummus.
- Lunch: Steamed broccoli and garlic kale over brown rice with black beans and salsa. Add leftover fish or chicken. Greens.
- Snack: Protein shake.
- Dinner: Homemade chicken soup with a whole chicken, carrots, onions, mushrooms and potatoes. Simmer until the meat falls off the bone. Make plenty. Greens.
- Evening: Ginger tea.
Day 9
- Breakfast: 3 eggs with onions, tomatoes and peppers. Spinach at the end. Sprouted tortillas with avocado. Greens.
- Snack: A bowl of fresh berries, then a protein shake.
- Lunch: Leftover chicken soup with brown rice. Stir in fresh spinach. Greens.
- Snack: Protein shake. Cucumber slices.
- Dinner: Leftover chicken and veggies from the soup, sautéed with chard and garlic over brown rice. Top with avocado and tomato. Greens.
- Evening: Ginger tea.
Day 10
- Breakfast: You earned it. Whole wheat pancakes with blueberries and a little real maple syrup, plus eggs and turkey sausage. Enjoy it and be proud of the last nine days. Greens.
- Snack: Protein shake.
- Lunch: Big salad with peppers, cucumber, cherry tomatoes, mushrooms, green onion and carrots. Add grilled chicken. Greens.
- Snack: Protein shake.
- Dinner: Chicken fajitas with peppers and onions. Pinto beans (not refried), sprouted tortillas and spinach with olive oil. Greens.
- Evening: Ginger tea.
What's next
Ten days is enough to see what eating well actually feels like. Keep the meals you liked and put them on repeat. That's how you build a way of eating that lasts.
Organic Grass-Fed Whey Protein Isolate
Organic Supreme Greens with MSM Powder
Here's to your health,
Greg
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
