MEAL PLAN
THIS EATING PLAN IS DESIGNED TO MAXIMISE YOUR RESULTS WHILST
UNDERTAKING ONE OF OUR TEATOXES BUY ONLINE FROM
WWW.SKINNYSIPTEA.COM
BEFORE BEGINNING THIS EATING PLAN
Please note that Skinnysip Tea can be used in conjunction with a healthy diet and your
normal exercise regime, however,extra health and weight loss benefits can be gained
from following our Teatox Eating Plan.
THE AIM
The aim of the SkinnyMe Teatox & Teatox Eating Plan is to cleanse and detoxify your
system. Detoxification is one of the oldest known methods for cleansing the bod . Many
of the herbs in SkinnyMe Tea have been used for centuries for health and wellbeing
purposes, founded in Chinese medicine.
Detoxification is a natural p ocess of elimination, involving the removal of ‘toxins’ or build
up of waste matter from the body, via the lungs, kidneys, bowels and skin. Detoxification
should (but will not always – all bodies a e diffe ent) result in weight loss and greater
overall wellbeing, such as increased energy levels, reduced bloating, increased stamina,
better immunity, improved skin health, deeper sleep etc.
HEALTHY MEAL PLAN
A healthy meal plan is one of the most important factors to bring you closer to your weight loss goals
with SkinnySip Tea. We created this meal plan under the advice of registered dietitian Julie Upton,
MS, RD, of Appetite for Health. We’ve even included healthy options for those days you end up being in
popular restaurants like Starbucks.
The meal plan is designed to provide meals rich in filling protein and fiber and limit added sugars to
keep you satisfied. The goal is to have a total daily calorie intake of 1,600 to 1,800 calories depending on
your activity level. The average breakdown of the meals is as follow:
- Breakfasts are around 400 calories
- Lunches are between 400 – 500 calories
- Dinner are between 500 – 550 calories
- Snacks are between 150 and 200 calories
Most active women will lose about a pound per week on this plan.
If you are petite (less than 5’ 4” tall) or exercise fewer than 30 minutes a day, Julie suggests that you
start the plan with one daily snack and use the “free” foods list for your second snack — you can have
unlimited amounts of these foods.
FREE FOOD
What is Free Food?
We made a list of low-calorie foods that will fill you up the healthy way. So, once
you start to hear your stomach grumbling, add these foods to your meal or snack,
and prepare for total satisfaction. The beauty of this list? It’s totally fine to keep
snacking until you finally feel satisfied.
1. Salad greens, including leaf lettuce, romaine, kale, cress, baby greens, spinach
2. Fresh vegetables, including celery, carrots, cucumber, tomato, broccoli,
cauliflower, beets, sugar snap peas, bell pepper
3. 1 cup vegetable or chicken broth
4. 1/2 cup fresh berries (strawberries/raspberries/blueberries)
5. 1/2 cup watermelon chunks
SNACK
1. One apple with two teaspoons nut butter
2. One pear with one ounce reduced-fat cheese
3. One cup red or green grapes with two Happy Cow Light Cheese Wheels
4. Quarter cup Post Great Grains Super Nutty Granola with half cup nonfat milk
5. Two large hard-boiled eggs
6. Quarter cup hummus with fresh cut veggies (bell pepper or carrots)
7. 12-ounce Almond milk
8. Five cups air-popped popcorn
9. Six-ounce serving of nonfat plain Greek yogurt with one cup fresh or frozen fruit
10. Half a turkey sandwich (one ounce sliced turkey breast on one slice whole wheat
bread with lettuce, tomato, and mustard)
11. 12-ounce nonfat or soy latte with one small banana
12. One ounce whole grain crackers with one ounce reduced-fat cheese
13. Seven jumbo olives with one ounce reduced fat cheese
14. Two Peanut Butter Banana Smudgies
15. One serving kale chips
FOOD TO AVOID
• Sugar
• Table salt (a little sea salt is okay)
• Fatty animal meats – some meats are ok ie. only organic / free-range
meats (skinless chicken breast and fish is ok
• All dairy products (including butter, milk, cheese, etc) (a little plain,
unsweetened yoghurt is ok).
• Refined (white) flour oducts, white rice, white pasta, white bread, etc.
• Processed foods (including canned foods, packaged foods, frozen
foods, chips, chocolate, donuts, cakes, biscuits,
FATS:
Saturated fats and trans fats are
known as the “bad fats” because they
increase your risk of disease and elevate
cholesterol. Appearance-wise, saturated
fats and trans fats tend to be solid
at room temperature (think of butter
or traditional stick margarine), while
monounsaturated and polyunsaturated
fats tend to be liquid (think of olive or corn oil).
jams, fruit spreads, margarine and peanut butter). Polyunsaturated
and saturated oils and spreads, including cold pressed
oils except for the ones in the ‘foods and drinks you can have list’.
• All alcoholic beverages (including wines, beer and spirits, etc).
• All drinks that contain added sugar (including soft drinks, flavou ed
drinks, cordial drinks, etc).
• Artificial sweetener
SATURATED FATS:
• High-fat cuts of meat (including beef, lamb, pork)
• Chicken with the skin
• Whole-fat dairy products (milk and cream)
• Butter
• Cheese
• Ice Cream
• Palm and coconut oil
TRANS FATS:
Salt:
• Baked pastries (cookies, doughnuts, cakes, pizza)
Herbal seasoning or sea salt - use in place of table salt.
• Packaged snack foods (crackers, microwave popcorn, chips)
Dressings:
• Stick margarine
Cold pressed extra virgin olive oil, lemon juice and apple cider vinegar
• Vegetable shortening
(unfilte ed) - Mix together, use as salad dressing.
• Fried foods (French fries, fried chicken, chicken nuggets, breaded
Tamari or Bragg liquid aminos (reduced salt, yeast free, soy sauce
fish)
alternative)
• Candy bars
ALTERNATIVES:
Dairy:
Rice milk, almond milk, oat milk, etc. If you can’t go without dairy drink
A2 milk or non-homogenised organic milk.
‘Nuttelex’ or other dairy free spreads - instead of margarine/butter.
Sugar:
Raw honey, rice bran syrup / brown rice syrup, 100% pure maple syrup
– use sparingly in place of sugar.
MEAL PLAN
WEEK 1
Monday
Breakfast
Lunch
Tuesday
Wednesday
Thursday
Smoothies:
Half banana
Steel-cut Oatmeal
1 spoon Greek
Cereal Bowl of Post
with Strawberries
Ham, Egg and
Yoghurt
Great Grains with
and Pecans
Cottage Cheese
¼ cup strawberries
Low Fat/Protein
Sandwich on Whole
¼ cup pineapple
Milk and baked
Low-Fat Cappucino
Grain
½ squeezed lemon
almond
100ml water/milk
Cobb Salad Pocket
Snack
One apple & 2 tsp
nut butter
Dinner
Chicken &
Vegetable Quinoa
Bowl with tangy
dressing
Kale & Quinoa
Salad
Tuna Salad
Sandwich
Friday
Small Fruit Cup
Egg sandwich on
Whole Wheat
Saturday
Smoothies:
¼ cup mango
¼ cup spinach
2 Medjol dates
¼ cup apple
¼ cup pineapple
100 ml water/milk
Sunday
Greek Yoghurt
Parfait
Chicken breast
satay
Oven-roasted
chicken on grain
what bread with
cucumbers, green
pepper, lettuce &
tomato
Turkey and Apple
Pita Pocket
Gado-gado
Chicken burrito
bowl
Clear soup
Greek yoghurt &
frozen fruits
Air-popped pop
corn
Almond Milk
One pear &
reduced-fat cheese
Beef & Vegetable
Stew
Chicken Cobb
Salad with quinoa
& avocado
Baked chicken
parmesan and
grilled vegetables
Baked white fish
with broccoli,
quinoa and avocado
Nonfat latte & 1
small banana
Spaghetti squash
Mac & Chhese
2 large hard boiled
egg
Salmon & Tuna
Sashimi
Wakame Salad
Salmon Teriyaki
MEAL PLAN
WEEK 2
Monday
Tuesday
Wednesday
Yoghurt Filled
Cantaloupe(Melon)
Breakfast
Grain Free Protein
Pancake
Egg White Frittata
1 spoon of nut
butter
1 Slice of toasted
whole grain bread
1 portion salmon
sashimi
Lunch
Snack
Dinner
1 large fruit and
greens salad
(limited dressing)
1 small banana
with 1 tsp nut
spread
Stir fried
vegetables, chicken
breast fillet and
brown rice
Thursday
Juice:
1 carrot
1 small ginger
(chopped)
2 celery
½ apple
1 tbs honey
½ squeezed lemon
Brown rice tuna
sushi with veggies
and miso tofu
2 boiled eggs
Poached egg,
steamed white fish
with ginger and
lemon
Green salad with
potato
Egg & Beef Bacon
English Muffin
1 granola bar
1 whole wheat
1 wholemeal
½ rotisserie grilled
bread
wrap
with lettuce,
chicken with
1 smoked mackerel
tomato
and teriyaki
boiled broccoli and 1 large salad with
chicken
breast
fat-free dressing
carrots
1 orange
1 small banana
½ carrot sticks with
hummus
Friday
Saturday
Smoothies:
½ banana
50 g blueberries
50 g strawberries
1 tbs greek yoghurt
50 g pineapple
100 ml skim milk
1 tbs chia seeds
(topping)
Sunday
Quinoa Egg Bake
with Thyme and
Garlic
150 gr Grilled beef
tenderloin
boiled brussel
sprout &
mushroom
Chicken breast
minestrone with
kidney beans
1 vegetable salad
3 slices
watermelon
1 pear with ½ cups
edamame
Half grapefruit
1 glass soy milk/
almond milk with 8
baked almonds
2 crackers with
1 stick low-fat
cheese
Portobello
mushroom burger
with whole wheat
bun and beetroot
salad
Grilled chicken
breast with home
made guacamole,
salsa and kidney
beans
Roasted pumpkin,
artichoke, tomato
and carrot with
grilled sardines in
tomato sauce
Grilled fillet mignon
with roasted
sweet potato and
cauliflower
Baked salmon
fillet served with
half avocado and
baby carrots
CUSTOM MEAL PLAN
WEEK ____
Monday
Breakfast
Lunch
Snack
Dinner
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
HEALTHY FOOD NOTE
1. Cereals = healthy? No! You have to always check the sugar & fiber content. More
often cereal box is only a mask of healthy food. For a real healthy cereal, it needs to
include 8g proteins, 4g fiber and no more than 10g of sugar per serving.
2. It is the same with boxed/bottled fruit juices. Unless it is made fresh in front of
you, you are only drinking sugar water and fruit flavored syrup. Go for cold pressed
juice or make your own with slow juicer.
3. When choosing a granola (bar), nutritionist’s recommendation is 1/2 cup of
granola that has less than (or up to) 10 grams of sugar — read those labels
carefully!
4. Healthy eating plan is best accompanied with our teatox program and minimum
of 6, maximum of 9, hours of sleep every night
5. Avoid substances such as alcohol, tobacco and caffeine (green tea excluded)
LIST OF POPULAR RESTAURANTS
HEALTHIER MENU:
1. Starbucks
Healthier options:
- Spinach & feta breakfast wrap (290 cals)
- Tall nonfat latte or tall soy latte (100 to 130 cals)
- Tuna and cheese on wheat Panini
2. Kenny Roger’s
- Grilled chicken breast with sides of garden salad and fruit bowl (let
go of the muffins!)
3. Outback Steakhouse
- Grilled Chicken on the Barbie and fresh vegetables without butter
Calories: 520
- Aussie chicken cobb salad (choose grilled chicken instead of crispy
chicken)
4. Manhattan Fish market
- Baked White Fish with Mediterranean sauce and boiled vegetable
- Citrus mesclun salad with Cajun chicken (separate limited dressing)
- Chicken of Liberty: Grilled cajun chicken breast and veggies. Replace
the garlic herb rice with mashed potato
5. Loewy’s
- Homemade granola
- Steak & Eggs (ask for egg whites
only)
- Tenderloin Steak with green salad
with vinaigrette and mashed potato
6. Union
- Tuna melt on whole wheat bread
(ask for less or no mayo)
- Beetroot salad with fresh ricotta &
toasted walnuts
- Black angus filet mignon
- Whole roast baby chicken, potato
wedges & garden vegetable (avoid chicken skin and limited gravy)
7. Sushi Tei
- Any fish sashimi, such as tuna/salmon/yellow tail/stripped mackerel/
swordfish
- wakame salad/tofu salad (separate limited dressing) – vegetarian
friendly
- Salmon sashimi salad (separate limited dressing)
- Kaisen Chankonabe
- Salmon Sakamushi
8. Sate Khas Senayan
- Avocado juice ( no sugar, no syrup)
- Sate Ayam (no chicken skin, ask for chicken breast meat)
- Ayam Taliwang (breast only, no chicken skin)
- Gado-gado (separate limited peanut sauce dressing)
- Jukut Urap (separate limited shredded coconut dressing)
9. Kitchenette
- Grilled chicken and avocado salad
- Make your own Large Salad with selection of: chicken, boiled egg, cherry
tomato, mushroom, almond, avocado, salmon, walnut, banana, strawberry.
- Half roasted chicken in (separate) garlic butter sauce. Replace potato gratin
with roasted potato.
10. The Goods Cafe
- Big Caesar salad (separate limited/no dressing)
- Rosemary grilled tenderloin
- Pan seared Norwegian salmon
START YOUR TEATOX PROGRAM NOW
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