Transcription
ResolutionMEALPlan
Welcome To Your New Lifestyle PlanThe Resolution Lifestyle Plan is a guide designed to assistindividuals that want to lose weight quickly and safely. Thissuggested plan requires the use of Resolution Drops from TotalLife Changes . This proprietary blend is intended to help reducefood cravings, relieve nausea, bloating, gas, and indigestion.*How does a 1,200-calorie diet work?This plan allows for a 200-calorie breakfast, 400-calorielunch/dinner and two 100-calorie snacks throughout the day. Thiswill help your body burn more stored fat, resulting in faster weightloss. The goal of this plan is to naturally speed up metabolism,burn fat, and improve overall nutrition. Don’t starve yourself!Consuming less than 1200-calories may be counter productive toyour desired goal and may result in insufficient levels of calcium,magnesium, and protein.2
Let’s Get StartedThings to know:DRINK at least 64oz. of water each day. (8) eight-ounce glasses ofwater daily. This is the 8x8 rule.TAKE a daily fiber supplement to help regulate your digestion andprovide good gut health. Iaso instant detox tea contains solublefiber.TAKE a daily vitamin and mineral supplement. NutraBurst is abest-selling liquid multivitamin.IT’S OK to consume more than one type of protein, vegetables/fruits during meals, as long as the total amount adds to onesuggested serving.IT’S OK to add salt to foods, in moderation.WE RECOMMEND customizing your meals with herbs, spices & alittle TLC.DO NOT eat more than 50 grams of carbohydrates daily.DO NOT go more than 2 1/2 hours without eating to maintainproper metabolism.DON’T FORGET most importantly, have fun!Fluids won’t satisfy hunger, but they can help curbappetite. They’re an important part of a healthydaily regimen. People often eat because they’rethirsty, not hungry. Drink first, wait a few minutes,and then go ahead and eat if you’re still hungry.Please Note!Your goal is to reach a healthy weight, not starve yourself.Shoot for 1200 calories daily, do not go under or your bodywill store fat and slow progress. Always read ingredient labelsand watch out for hidden sugars. Don’t under-hydrate or overexercise. Extreme behaviors can indicate you’re developing anunhealthy lifestyle. Always consult your healthcare professionalbefore beginning a new diet or exercise plan.3
ProteinITEMRECOMMENDED FOODSCARBSPROTEINFATSERVINGCALORIESEgg Whites (raw)1g21.6g0g6 (large eggs)102Egg (whole)1.2g12 g10g2156Chicken Breast (skinless, boneless)0g36g2g3oz.83Turkey Breast (tenderloin)0g21g1g3oz.90Lean Ground Beef (95/10)0g18g4.3g3oz.136Lean Ground Turkey (93/7)0g21g8g4oz. ( 112g)170Eye of Round (steak)0g23g6g3oz.154Top Sirloin (steak)0g27g11g3.5oz.213Bison (buffalo)0g24.5g2g4oz.124Venison (deer)0g26g2.7g3oz.134Tuna (in water)0g16g.5g1 can70Crab (raw)0g16g1g3oz.76Shrimp (raw)0g20g.5g3.5oz.85Scallops0g17g.5g3oz.90Orange Roughy (fish)0g18.5g.8g4oz.86Cod0g15g.5g3oz.70Flounder (fillet raw)0g20g3.1g1 Fillet109Sea Bass (fillet raw)0g24g2.6g1 Fillet125Halibut (fillet raw)0g19g7.6g1 Fillet (3.5oz.)152Salmon (sockeye, raw)0g23g4.5g1 Fillet (3oz.)131Chicken Sausage2g21g5g1 Sausage140Flank Steak0g0g0g1oz.55Grass fed Ground (5% lean)0g24g6g4oz.150Lobster0g28g1g1 cup129Roast Beef0g19g4g1 cup1204
ProteinITEMRECOMMENDED FOODSCARBSPROTEINFATSERVINGCALORIESCanned Chicken Breast0g9g1g2oz.45Mahi Mahi0g20g1g3oz.93Tilapia (wild caught)0g5g1g1oz.25Turkey Bacon (nitrate free)0g6g2g1 slice40Turkey-Beef Sausage2g25g6g5oz.1605
Vegetarian ProteinITEMRECOMMENDED 1 cup320Chickpeas23g100g385Hemp Seed4g1 tbs57Green Peas (in moderation)5g1 cup81Spirulina2g1 tsp10Quinoa13g100g374Soy Milk4g1 cup52Chia Seeds2g1 tbs75Eggs13g1 (large egg)143Hummus30g2 tbs100Spinach3g1 cup23MatriX Protein Powder21g1 sachet140Beans (black, kidney)7g1/2 cup160Great Northern Beans18.9g1 cup268*Canned beans must be rinsed.6
Dairy ProteinITEMRECOMMENDED FOODSCARBSPROTEINFATSERVINGCALORIESSoy Milk (Silk/unsweetened)3g7g4g1 cup80Pure Almond Milk (unsweetened)1g1g2.5g1 cup30Coconut Milk (Silk/unsweetened)1g0g4g1 cup40Almond Milk (unsweetened)1g1g2.5g1 cup30Hemp Milk Unsweetened (Hemp Bliss)0g2g5g1 cup60Flax Milk (unsweetened/Flax Usa)1g8g30g1 cup60Fat Free Skim Milk13g8g0g1 cup90Oikos Greek Nonfat Yogurt6g15g0g5.3oz.80Oikos Triple Zero Yogurts21g15g0g5.3oz.170Coconut Spread (in place of butter)0g0g7g1 tbsp65Fat Free Cheese3g4g0g1 slice30Fat Free Cottage Cheese6g13g0g1/2 cup80Fat Free Sour Cream (not too much)16g3g0g100g74Light Mayonnaise2g0g4g15g40*Limit dairy servings as dairy causes inflammation in the body.Choose fat free dairy or vegan alternatives and use sparingly inyour meal plan.7
VegetablesITEMRECOMMENDED g1 cup34Cucumbers1g100g16Cabbage1g1 cup25Spinach3g1 cup23Kale4g1oz.49Artichoke3g100g47Asparagus2g1 cup20Brussels Sprouts3g1/2 cup35Cauliflower2g1 cup25Lettuce1g1 cup15Green Bell Pepper (raw)1g1 medium24Jicama5g1 medium250Tomato1g100g18Pumpkin (fresh)1g1 cup26Spaghetti Squash1g1 cup31Zucchini2g1 cup30Carrots1g1 cup chopped41Onion1g1 cup chopped40Avocado (in moderation)2g1/3 medium80Alfalfa Sprouts3g86g25Arugula3g1/2 cup25Bean Sprouts1g1.5oz.5Beet greens2g1 cup22Beets0g1/4 cup8*No canned vegetables8
VegetablesITEMRECOMMENDED FOODSPROTEINSERVINGCALORIESBok Choy1g1 cup9Chard0g1 cup7Chicory0g1 bottle35Chili Peppers0g5 pieces10Collard Greens3g1 cup33Corn (in moderation)1g1 ear25Dill Pickles0g1oz.5Edamame3g25g31Eggplant1g1 cup49Fennel1g1 cup31Garlic6g1 clove149Green Beans2g1 cup31Jalapeño1g1 cup27Mushrooms1g1 large5Mustard Greens2g1/2 cup25Okra (not fried)3g4oz.130Parsnip1g1 cup75Peas (in moderation)5g1g81Red Radishes1g1oz.5*No canned vegetables9
FruitsITEMRECOMMENDED 0g1 medium (246g)104Orange11g1g0g145Blueberries14g1g0g1 cup57Apples30g1g0g1 medium80Pear26g1g0g1 medium103Peach9g1g0g1/2 cup35Kiwi10g1g0g142Strawberries5g1g0g1/2 cup50Raspberries12g1g1g1 cup52Blackberries12g2g1g1 cup60Plums8g0g0g130Fresh Figs29g1g0g3 medium110Tangerines12g0.7g0.3g1 medium47Nectarines15.1g1.5g0.5g1 cup62.9*Fruits with higher sugar content should be used sparingly in yourday or only used in 1/2 portion servings. No canned fruits.10
StarchesITEMRECOMMENDED FOODSCARBSPROTEINFATSERVINGCALORIESAlmond Flour6g6g11g1/4 cup150Ezekiel Sprouted Whole Grain Tortillas24g6g3.5g1 tortilla150Ezekiel Bread15g4g51 slice80Ezekiel Muffins30g8g1g1 muffin160Quinoa39.4g8.4g3.5g1 cup*222Quinoa Flour23g4g2g1/4 cup132ProGranola Vanilla Cinnamon Cluster14g12g4.5g1/2 cup97Ezekiel 4:9 Original Cereal41g8g2g3/4 cup210Ezekiel 4:9 Almond Cereal38g8g3g1/2 cup200Ezekiel 4:9 Golden Flax Cereal37g8g3g57g180Skinny Pop Popcorn**15g2g10g3 3/4 6Coconut Oil0g0g13.5g1 tbs121Avocado Oil (in moderation)0g0g14g1 tbs124Pumpkin Seeds15g5mg22g100g127*Serving can be lowered to 1/2 cup.**No cheese or sweet flavors.11
Miscellaneous/DrinksMISCELLANEOUSRECOMMENDED FOODSCARBSPROTEINFATSERVINGCALORIESHot Sauce0g0g0g1 tsp0Hummus14g8g10g1 cup166Mustard6g4g3g1 tsp60Organic Tomato Sauce (no sugars)6g1g0g1/4 cup25Organic Crushed Tomatoes (no sugars)5g1g0g1/4 cup25Dill Pickle Relish0g0g0g1 tbsp1 tbspSalsa (no sugar)1g0g0g2 tbsp10Unsweetened Apple Sauce14g0g0g1/2 cup50Walden Farms Whipped Peanut Butter0g0g0g1 tbsp0Hidden Valley Ranch Dip Mix1g0g0g1 0g1 cup0Black Coffee0g0g0g2 cups2Stur - water flavoring1g0g0g2ml0Zevia3g0g0g1 cup0Unsweetened Tea0g0g0g1 cup0Bai Drinks1g0g0g18oz.5True Lemon0g0g0g1 packet0Lacroix Sparkling Water0g0g0g12oz.0*Serving can be lowered to 1/2 cup.**No cheese or sweet flavors.12
BreakfastSnackSnackDinner(200 Calories)(100 Calories)Set Up Your Own Meal PlanUse our recommended foods toplan out your own 1200-calorieday. The 1200 calorie day allowsfor a (200-calorie) breakfast,(400-calorie) lunch and dinner,and two (100-calorie) snacks. Youmay make adjustments to yourcalorie intake for each meal, aslong as you stay in the 1200 limit.Lunch(400 Calories)(100 Calories)(400 Calories)13
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plan out your own 1200-calorie-day. The 1200 calorie day allows for a (200-calorie) breakfast, (400-calorie) lunch and dinner, and two (100-calorie) snacks. You may make adjustments to your calorie intake for each meal, as long as you stay in the 1200 limit. Breakfast (200 Calories) Snack (10
