Accelerating Growth – Phase I
7 Day Food Plan for Men and Women- Day 1
Why a food plan?
Having a food plan takes the guess work out of meal-time. It specifically instructs you on what to eat, how much to eat,
and when to eat. It establishes healthy eating patterns which in turn become a life changing step towards health and
longevity.
Men
Women
Breakfast
QU I C K AP P LE AN D C I N N AM ON O AT M E AL W I T H GR E E K Y O G U R T
½ cup oats, 1 cup water, 1 apple, 6 oz. non-fat Greek yogurt
Lunch
T U R K E Y S AN D W I C H O N W H O LE G R AI N W I T H LE T T U C E , T OM AT O , M U S T AR D , C AR R OT S T I C K S AN D F R U I T
2 pieces wholegrain bread, 3-4 oz. turkey, lettuce, tomato
mustard, carrot sticks, 1 piece of fruit
Snack
Men & Women
Dinner
⅓ cup oats, ⅔ cup water, 1 apple, 3 oz. non-fat Greek yogurt
6
1 piece wholegrain bread, 2-3 oz. turkey, lettuce, tomato
mustard, carrot sticks, 1 piece of fruit
L OW - F AT , H I GH - FI B E R C R AC K E R S ( L O W - F AT T R I S C U I T S ) W I T H
1
O Z . L OW - F AT C H E E S E
C H I C K E N P I C C AT A , B AR L E Y O R Q U I N O A , C AR R OT S , M I X E D G R E E N S , LI G H T V I N AI G R E T T E
6 oz. chicken, 1 cup grain, 1 cup carrots, mixed greens
2 Tbsp. light vinaigrette
4 oz. chicken, 1 cup grain, 1 cup carrots, mixed greens
2 Tbsp. light vinaigrette
Accelerating Growth – Phase I
7 Day Food Plan for Men and Women- Day 2
How many calories?
The average caloric needs of most American adults are far less than many would like to think. Men generally need
2000-2200 daily calories (with 3-4 hours of moderate exercise per week) to maintain 165-185 lbs. Women generally need
1400-1600 daily calories (with 3-4 hours of moderate exercise per week) to maintain 115-135 lbs. For every 10 pounds
you’d like to shed, deduct 150 calories from your daily intake.
Men
Breakfast
Women
B L U E B E R R Y , B AN AN A , B R AN M U F FI N , C O T T AGE C H E E S E , S T R AW B E R R I E S
2 muffins, ½ cup low-fat cottage cheese, ½ cup strawberries
Lunch
T OF U E G G S AL AD O N W H O LE G R AI N B R E AD W I T H LE T T U C E , T OM A T O , FR U I T
2 pieces wholegrain bread, 1 cup tofu egg salad, lettuce, tomato,
1 piece of fruit
Snack
Men & Women
Dinner
1 muffin, ½ cup low-fat cottage cheese, ½ cup strawberries
12
1 piece wholegrain bread, ½ cup tofu egg salad, lettuce, tomato
1 piece of fruit
ALM ON D S ( 1 00 C AL O R I E S N AC K P AC K ) AN D
1
P I E C E O F FR E S H FR U I T
T U R K E Y M E AT B AL L S AL F O R N O , H I G H - FI B E R S P AG H E T T I , G R I L LE D V E GE T AB L E S , S AL AD
6 oz. (3 meatballs), 1 cup high-fiber spaghetti
1-1 ½ cup vegetables, salad with 2 Tbsp. light dressing
4 oz. (2 meatballs), 1 cup high-fiber spaghetti
1-1 ½ cup vegetables salad with 2 Tbsp. light dressing
Accelerating Growth – Phase I
7 Day Food Plan for Men and Women- Day 3
Do you suffer from portion distortion?
Most people do not think they consume as many calories as they actually do. With 68% of the population overweight,
we are definitely eating more than we think! Did you know that the average restaurant meal is 1500-2000 calories?
Men
Breakfast
Women
H I GH - FI B E R E N G LI S H M U FF I N W I T H ALM ON D OR P E AN U T B U T T E R , B AN AN A , H ON E Y
2 muffins, 2 Tbsp. almond butter, ½ banana, 1 tsp. honey
Lunch
S O U P , I T AL I AN C H OP P E D S AL AD W I T H T U R K E Y , B AL S AM I C V I N AI GR E T T E , F R E S H FR U I T
1 cup (no cream) soup, salad with 4 oz. turkey, 2 Tbsp. light
vinaigrette, fresh fruit
Snack
1 muffin, 1 Tbsp. almond butter, ½ banana, 1 tsp. honey
1 cup (no cream) soup, salad with 3 oz. turkey, 2 Tbsp. light
vinaigrette, fresh fruit
Men & Women
1
M I N I - LI T E P OP C O R N ( 10 0 C AL O R I E S N AC K B AG ) AN D
Dinner
R O AS T E D C H I C K E N A N D C AR R OT S , FE N N E L , Y U K O N G O LD P OT AT OE S , S AL AD
6 oz. chicken, 2 cups roasted vegetables, potatoes
salad with 2 Tbsp. light vinaigrette
1
P I E C E OF F R E S H F R U I T
4 oz. chicken, 1 cup roasted vegetables, potatoes
salad with 2 Tbsp. light vinaigrette
Accelerating Growth – Phase I
7 Day Food Plan for Men and Women- Day 4
Why a plant based diet?
Our meal plan is plant based, meaning more vegetables and fruit on your plate than anything else; rich in volume but
not calories. It is highly recommended for chronic disease prevention and promotes longevity.
Men
Breakfast
Women
B L U E B E R R Y AN D B AN AN A F R U I T S M O OT H I E W I T H W H OL E - G R AI N T O AS T
1 serving fruit smoothie, 2 pieces whole-grain toast
2 tsp. no-trans fat margarine
Lunch
1 serving fruit smoothie, 1 piece whole-grain toast
1 tsp. no-trans fat margarine
H U M M U S O N W H O LE - GR AI N P I T A W I T H C U C U M B E R , T OM AT O , L E T T U C E , AN D FR E S H FR U I T
¾ cup hummus, 1 pita, cucumber, tomato, lettuce
1 piece fresh fruit
Snack
Men & Women
Dinner
8
½ cup hummus, ½ pita, cucumber, tomato, lettuce
1 piece fresh fruit
W AL N U T H ALV E S A N D
1
AP P LE
C R I S P Y FI S H S T I C K S , B AK E D S W E E T P OT A T O FR I E S , S T E AM E D B R OC C O LI W I T H LE M ON
6 oz. fish, 1 cup baked sweet potato fries, 1-1½ cups broccoli
4oz. fish, ½ cup baked sweet potato fries, 1-1½ cups broccoli
Accelerating Growth – Phase I
7 Day Food Plan for Men and Women- Day 5
Why whole grains?
All grain products should be whole grained for their added health benefits and to feel satiated after a meal.
Men
Breakfast
Women
H I GH - FI B E R C E R E AL , G R E E K Y O GU R T , AN D B E R R I E S
1 cup high-fiber cereal, 6 oz. non-fat Greek yogurt, 1 cup berries
Lunch
½ cup high-fiber cereal, 6 oz. non-fat Greek yogurt, 1 cup berries
T U N A O N W H OL E - G R AI N L E T T U C E , T OM AT O , AN D FR E S H F R U I T
2 pieces of whole-grain bread, ¾ cup tuna salad, lettuce, tomato
1 piece of fresh fruit
Snack
Men & Women
Dinner
1
S T R I N G C H E E S E AN D
1 piece of whole-grain bread, ½ cup tuna salad, lettuce, tomato
1 piece of fresh fruit
1
P I E C E OF F R E S H FR U I T
S P I N AC H S T U F FE D T U R K E Y M E AT L O AF , G A R L I C R O AS T E D P OT A T OE S , C AR R OT S W I T H OR AN GE
6 oz. turkey, 1 cup potatoes, 1 cup carrots
4 oz. turkey, ½ cup potatoes, 1 cup carrots
Accelerating Growth – Phase I
7 Day Food Plan for Men and Women – Day 6
Don’t “drink” extra calories by consuming sugared beverages.
Instead, coffee, tea, sugar-free drinks, and water are encouraged at each meal to keep properly hydrated.
Men
Breakfast
Women
V E GE T AB LE OM E LE T , W H O LE - G R AI N T O AS T , M I X E D FR U I T
1 omelet (1 egg + 4 egg whites), 1 cup vegetables, olive oil
spray, 2 pieces of whole-grain toast, 2 tsp. no-trans fat
margarine, 1 cup mixed fruit
Lunch
1 omelet (1 egg + 2 egg whites), 1 cup vegetables, olive oil spray, 1
piece of whole-grain toast, 1 tsp. no-trans fat
margarine,1 cup mixed fruit
S O FT T AC O S AN D F R E S H FR U I T
3 soft tacos (single corn tortillas), 6 oz. grilled fish, chicken,
or shrimp, 1 piece of fresh fruit
Snack
Men & Women
1
M I N I - LI T E P OP C O R N AN D
2 soft tacos (single corn tortillas), 4 oz. grilled fish, chicken,
or shrimp, 1 piece of fresh fruit
1
P I E C E O F F R E S H FR U I T
GR I L LE D M AR G AR I T A P I Z Z A , M I X E D GR E E N S W I T H LI G H T B AL S A M I C - D I J ON V I N AI G R E T T E
Dinner
½ pizza recipe (4 small pieces), mixed greens with
2 Tbsp. light vinaigrette
¼ pizza recipe (2 small pieces), mixed greens with
2 Tbsp. light vinaigrette
Accelerating Growth – Phase I
7 Day Food Plan for Men and Women – Day 7
Appropriate for practically everyone!
This food plan is especially beneficial for those who need to lower their risk for chronic disease and lose weight. It isn’t
a “diet” but a pattern to be embraced and practiced until it becomes the way you eat.
Men
Breakfast
Women
S P I N AC H FR I T T AT A W I T H S U N D R I E D T OM AT OE S AN D G O AT C H E E S E , H I G H - F I B E R E N G LI S H M U FF I N , F R U I T
1 serving of frittata, 2 English muffins, 2 tsp. no-trans fat
margarine, 1 piece of fresh fruit
Lunch
1 serving of frittata, 1 English muffin, 1 tsp. no-trans fat
margarine, 1 piece of fresh fruit
S O FT T AC O S AN D F R E S H FR U I T
3 soft tacos (single corn tortillas), 6 oz. grilled fish, chicken
or shrimp, 1 piece of fresh fruit
Snack
Men & Women
Dinner
1
M I N I - LI T E P OP C O R N AN D
1
P I E C E O F F R E S H FR U I T
GR I L LE D M AR G AR I T A P I Z Z A AN D M I X E D GR E E N S W I T H LI G H T B A LS AM I C - D I J O N V I N AI GR E T T E
½ pizza recipe (4 small pieces), mixed greens
with 2 Tbsp. light vinaigrette
p
2 soft tacos (single corn tortillas), 4 oz. grilled fish, chicken
or shrimp, 1 piece of fresh fruit
¼ pizza recipe (2 small pieces), mixed greens
with 2 Tbsp. light vinaigrette