Sample Meals

First meal of the day

Meal Options: Protein (eggs and toast, oatmeal, or smoothie). You may not feel hungry when you first wake up. Eat stewed apples. They are easy to digest.

Stewed Apple Recipe:


Dice apple into small pieces. Put cloves, apples, and water in a covered pot. Simmer for 5 minutes. Discard cloves, cool slightly, and enjoy.

Smoothie or snack

Snack Options: Eggs and toast, hummus or guacamole with crackers, oatmeal, apples and peanut/almond butter, or stewed apples.

Berry Smoothie Recipe:


Place the berries, almond butter or peanut butter, and protein powder into a blender. Add almond or coconut milk and pulse until smooth. Add chia seeds and pulse for a few seconds. Options: add lettuce or other vegetables.

Serve immediately.

Sweet snack

Sweet Options: Eat at least 72% dark chocolate, fruit and peanut/almond butter, or pudding. This will satisfy your craving for something sweet and creamy.

Chocolate Avocado Pudding:


Cut avocado in half and remove the pit. Scoop out the flesh, place in blender with remaining ingredients. Blend until smooth. Option: add 1 scoop protein powder. Serve or refrigerate.

Also: 72% dark chocolate is low in sugar and is rich in antioxidants. Chocolate stimulates endorphins and improves mood! Avoid chocolate processed with alkali.