Below are the different meal options to choose from. Try to stick to the suggested recipe as close as possible.

Morning Beverage

Try to stay away from creamers, table sugar, half n half, heavy cream or milk.

Instead: use unsweetened coconut milk, almond milk or hemp milk. For sweeteners, use ground cinnamon, fresh squeezed lemon, monk fruit, truvia, stevia or raw honey.

• Black coffee
• coffee with milk and sweetener – listed above
• Ice water
• Warm water with lemon
• Tea – 6-8oz of hot water, juice of half a lemon, your choice of add ins: cinnamon, ground ginger, cayenne, tajin, turmeric, mint leaves, raw honey
  • https://www.facebook.com/share/v/15ZUw2zs7k/ – another tea idea!

• Copycat medicine ball: Start by brewing 6-8 oz of hot water and add 1 bag of Jade Citrus Mint tea by Teavana (https://amzn.to/40HeFWX). Add the juice of half a lemon, 1/4 tsp of ground ginger and 1 tsp of raw organic honey. In a small mason jar, add 6 oz of filtered cold water and add 1 bag of Bigelow Botanicals peach lemonade acai (https://amzn.to/3AOYOLd). Let both infuse about 8-10 minutes. Remove and discard the tea bags. Combine both teas together and stir. Next, microwave for 1 minute and then add another Jade Citrus Mint tea bag and allow to infuse at least 10 minutes.

I have added some Amazon links next to the products so you can see which ones I used. You can get them from any of your local stores, or if you love ordering things on Amazon, you can add them to your cart.

Disclaimer: As an Amazon Associate, I earn from qualifying purchases.

If you are taking lean, this is the time to take it.

Breakfast

30 minutes to an hour after taking your Lean, eat your breakfast. Breakfast should be consumed between 6-9am. Water goal: try to drink 3 cups of water (24oz) from the time you wake up until the time you go to eat lunch.

Choose one of the following for each day:

• Build your own smoothie:
  • 1/2-1 cup of your base – cold water, coconut water, unsweetened almond milk, unsweetened hemp milk
  • 1/2-1 cup of fresh or frozen fruit
  • 1/2-1 cup of greens/veggies: spinach, kale or beets are my favorites
  • Add ins: protein powder, ashwagandha powder, sliced ginger, ground ginger, cacao powder, plain greek yogurt, raw honey, monk fruit, stevia leaf, carob powder, ground cinnamon, vanilla extract, almond or cashew butter, natural no sugar added peanut butter, cayenne, turmeric, flax seed, chia
• Cayenne scrambled eggs with half an avocado
  • Ingredients
    • 1/2 cup of liquid egg whites
    • 1 egg
    • 1/4-1/2 tsp of cayenne pepper, salt and pepper
    • Avocado
  • Recipe
    • In a bowl, whisk together the egg, egg whites, cayenne, salt and pepper
    • Cook over medium heat until fully scrambled
    • Prep your avocado: take half an avocado and sprinkle it with salt and pepper
• Basic Oatmeal: sweeten with swerve brown sugar, monk fruit sweetener, fruit, cinnamon, unsweetened almond milk, flax seed or chia seeds
  • Ingredients:
    • 1/2 cup of gluten free old-fashioned oats
    • 1 cup of water
    • toppings of choice
  • Recipe:
    • Put water and oats in a saucepan and cook over medium heat until it simmers. Make sure to stir so the oats don’t stick to the bottom. Turn to low, cover and cook for about 5-7 minutes. Make sure to continue to stir.
    • Top and enjoy!
• Build your own yogurt parfait:
  • 1/2 – 1 cup of plain non-fat greek yogurt
  • Top it with an assortment of fresh fruit, cinnamon, raw unfiltered honey, raw unsalted nuts, or savory spicy granola (recipe below)

Lunch

Lunch should be eaten between 11-1. For lunches and dinners, we will want to stay away from rice, potatoes and bread. Water Goal: Try to drink 3 cups of water (24 oz) from lunch to dinner

• Meat and veggies
  • 3-4oz of grilled chicken or wild caught salmon topped with lemon and Moroccan seasonings (or you can just do whichever seasonings you would like), with 1 cup of steamed veggies (broccoli, cauliflower, squash, zucchini, cauliflower rice, etc – you choose the veggie)
    • You can season your meat and veggies however you want. Make sure to try to stay away from iodized salt (table salt) and switch to either Himalayan salt or sea salt. If you are trying to lose weight, ground ginger and cayenne help boost your metabolism and are great as flavor enhancers. When cooking the veggies or the meat, make sure to use an oil like extra virgin olive oil, grapeseed oil, avocado oil or coconut oil. (I personally use avocado oil)
• Healthy Nicoise Salad – this recipe is a modification from the nicoise salad in the Hormone Healing book
  • Ingredients:
    • 1 can of wild caught salmon or tuna in water (drained)
    • 4 hard boiled eggs – peeled, quartered and yolk can be discarded if desired
    • 2 cups of lettuce of choice (I like butter lettuce, greens or the 50/50 mix which has some spinach in it)
    • diced cherry tomatoes – as many as you want
    • 1/4-1/2 red onion sliced – depending on how much red onion you want on your salad
    • 1/4 cup of sliced cooked green beans
    • 1/8 cup of kalamata olives
    • 1 TBSP of capers, rinsed
  • Ingredients for dressing:
    • Juice from 1 lemon
    • 1 tsp of folic-acid-free nutritional yeast (I personally can’t stand the taste of the nutritional yeast, so I keep it out, but the recipe calls for it)
    • 1/8 cup of extra virgin olive oil
    • 1.5 TBSP of finely chopped shallots
    • 1/2 tsp dried tarragon or 1 tsp of finely chopped fresh tarragon
    • 1/2 tsp of Dijon mustard
    • salt and pepper to taste
  • Recipe:
    • Add your lettuce to start, then add all the other salad ingredients on top of it
    • Add all your dressing ingredients to a mixing bottle or mason jar. Once combined, give it a good shake
• Almond chicken sauté – This recipe comes from the Hormone Healing Book
  • Ingredients:
    • sliced almonds
    • misting oil
    • 1 medium onion, peeled and diced
    • 1 cup of mushrooms (I like baby bella mushrooms the best) cleaned, stems removed and sliced
    • 1 zucchini, quartered lengthwise and sliced
    • 1 boneless, skinless chicken breast, diced into equal-sized pieces
    • salt and pepper to taste (or whichever seasonings you prefer)
    • 2 cloves of garlic, minced
    • 1 TBSP of peeled and minced fresh ginger
    • 1/2 cup of chicken stock (I personally like to use 1/2 cup of water with 1 chicken Boullion cube)
    • 1 TBSP of soy sauce, Tamari or coconut aminos
    • 1 tsp of toasted sesame seed oil
    • 1 tsp of sucanat, Monkfruit, truvia sugar or raw honey
    • 2 tsp of cornstarch or arrowroot powder
  • Recipe:
    • Heat the almonds in a sauté pan over low heat. Sauté, stirring frequently, until lightly toasted and fragrant (about 1-2 minutes)
    • Remove the almonds from the pan, add a fine misting oil, and increase the heat to medium-high. Add the onion and cook for 3 minutes, or until they are soft. Add the mushrooms and zucchini and sauté an additional 3 minutes. Remove the veggies and add another mist of oil.
    • Add the chicken to the pan and lightly season it with your seasonings of choice (I personally like to dice or slice my chicken before cooking so it cooks a little quicker). Cook for about 3-4 minutes, or until cooked all the way through. Add garlic and the ginger, then sauté for another minute or two.
    • In a small bowl, combine the chicken broth, soy sauce, sesame oil, sweetener of choice, and cornstarch, mix well.
    • Add the sauce and the vegetables back to the pan. Sauté for another 2 minutes, or until the sauce has thickened.
  • Rosemary citrus chicken with tropical citrus side salad – the chicken is a recipe from the Hormone Healing book and the tropical salad is inspired by Coach Mere’s tropical salad with Svelte (this is not the exact same one, but I encourage you to take her metabolic reboot – it’s amazing and it works!)
    • Ingredients for chicken:
      • 1 boneless, skinless chicken breast
      • salt and pepper to taste
      • misting oil
      • 1 tsp of minced rosemary leaves
      • 1 clove of garlic, minced
      • 1/4 cup of chicken broth or stock
      • juice of 1 lemon
      • 1 TBSP of chopped fresh parsley leaves
    • Ingredients for tropical citrus salad:
      • 1 cup of 50/50 blend with greens and spinach or just simply spinach by itself
      • 1/4 cup of diced mango
      • 1/4 cup of sliced pineapple
      • 1/4 cup of chopped carrots
      • 1/4 cup of chopped radishes
      • 1/4 cup of diced cucumbers
      • 1/2 of an avocado
      • 2 TBSP of dried cranberries
    • Ingredients for the citrus dressing:
      • 1/4 cup of red wine vinegar
      • 1 TBSP of apple cider vinegar
      • 1 TBSP of stone ground mustard
      • 1 tsp of ground ginger
      • the juice of a quartered orange
      • a dash of cayenne
    • Recipe:
      • Preheat your oven to 400 degrees and lightly oil a 9×13 inch baking dish
      • If not prepped beforehand, prep your dressing now by combining all ingredients together in a mixing bottle or mason jar. Set aside for later.
      • Sprinkle the chicken breast with salt and pepper on both sides. Mist oil into a large pan and heat on medium-high. Add the chicken and cook for about 3-5 minutes on both sides.
      • Transfer the chicken to the baking dish.
      • In a small bowl, combine the rosemary, garlic, chicken broth, and lemon juice. Pour the mixture over the chicken. Bake for 25 minutes, or until the chicken reaches 165*F on a meat thermometer.
      • Ladle the sauce from the bottom of the baking dish over the chicken, sprinkle with parsley and serve

Mid-Day Snack

Mid-day snack should be eaten about 2 hours after lunch, ideally between 1-3

• 1/2 cup of fresh berries or fruit
• 1/4 cup of raw nuts of choice, 1/4 cup of fresh fruit or berries
• half of an apple sliced with 1 TBSP of plain non-fat greek yogurt or almond butter

Dinner

Dinner should be eaten between 5-7pm. If you have to eat later than 7pm, be sure to have a smoothie instead of a meal. If you work late, try to prep your dinner ahead of time and eat dinner at work if possible. Water goal: Try to drink 8oz of water between dinner and your night-time tea.

• Smoothie of choice from options listed in the breakfast section
• Any of your lunch options listed above
• Shredded or grilled chicken topped with a rosemary cherry compote with side salad – this is a recipe found in the Hormone Healing book
  • Ingredients:
    • 1 boneless, skinless chicken breast – grilled or shredded
    • misting oil
    • 1 medium shallot minced
    • 2.5 cups of pitted sweet cherries, quartered
    • 1/4 cup of chopped walnuts (I like pistachios with this personally)
    • 1/8 cup of cherry juice
    • 1 TBSP of raw honey
    • 1/2 tsp of dried rosemary
    • salt and pepper
  • Ingredients for salad:
    • 1 cup of lettuce of choice
    • 1/4 cup of diced cucumbers
    • 1/4 cup of diced or shredded carrots
    • 3-4 cherry tomatoes
  • Ingredients for the dressing:
    • 1/4 cup of red wine vinegar
    • 1 TBSP of raw honey
    • 1 tsp of cherry juice
    • 1 tsp of apple cider vinegar
  • Recipe:
    • Start by making your dressing in a mason jar. Combine all ingredients, put lid on and shake. Set aside as you prepare your salad.
    • Make your chicken – shredded or grilled (I personally like grilled with this dish). While the chicken is cooking, prepare your salad, starting with the lettuce at the base and the remaining ingredients on top.
    • Mist a frying pan with oil and heat on medium-high heat until the oil shimmers
    • Sauté the shallots, stirring frequently, for about 2-3 minutes, or until soft. Stir in the cherries and the walnuts. Lower the heat to medium and stir for 4-5 minutes, until the cherries are soft.
    • Add the cherry juice, honey, rosemary, salt and pepper, mix thoroughly, and reduce the heat to low. Let cook for 30 minutes uncovered, stirring occasionally.
    • Taste and add salt if needed. Let sit for at least 15 minutes so the flavors can meld.
    • Top your chicken with the cherry compote and enjoy!
• Curried almond squash soup topped with roasted chickpeas – this is from the Hormone Healing book with the roasted chickpeas coming from Joanna Gaines in her Magnolia Journal
  • Ingredients:
    • 1 acorn or kabocha squash (about 2-3 pounds) sliced in half and seeded
    • One 2-inch section of fresh ginger, peeled and sliced – I like to grate mine
    • 1 sweet or yellow onion, diced
    • 1/4 cup whole almonds or almond flour
    • 4 cups of vegetable broth
    • 3/4 cup nondairy, unsweetened milk (I like almond milk for this dish)
    • 1 TBSP of curry powder
  • Ingredients for chickpea topper:
    • 1 15oz can of chickpeas, rinsed and drained
    • 1 TBSP of olive oil
    • 1/2 tsp of smoked paprika
    • 1/4 tsp of garlic powder
    • salt and pepper
    • 1/8 tsp of cayenne pepper
  • Recipe:
    • Preheat the oven to 350 degrees Fahrenheit
    • Place the sliced squash onto a baking sheet with the cut side up. Drape the ginger sliced and the onion over the squash and bake for 50-60 minutes, or until the squash is fork-tender. Remove from the oven and allow to cool for about 10 minutes. Once the squash is cooled, scoop the squash out of the skin and discard the skin.
    • While the vegetables are baking, preheat your air fryer to 375 degrees. (If you don’t have an air fryer the oven will work also)
    • Roll your chickpeas through paper towels so they can dry. Try to get them as dry as possible. (I let mine sit in a strainer for 30 minutes and then I rolled them through paper towels and then let them sit again for another 30 minutes. In a medium bowl, stir together the rest of the ingredients for the chickpeas. Add the chickpeas and toss. Using parchment paper, add a single layer of chickpeas (make sure to not overlap them or over crowd them so they can crisp). Air fry or bake about 15 minutes, or until they are brown and crisp. You may need to move them around on the parchment paper at the halfway point. Transfer them to a rimmed baking sheet to cool.
    • If using whole almonds, place them in the bowl of a high-speed blender and blend on high until flour is formed. Add the vegetables, almond flour, vegetable broth, nondairy milk, and curry powder and blend loosely covered, for about 2 minutes. Work in batches if needed.
    • Heat and serve. Top with your chickpeas and a little crushed red pepper or black pepper and enjoy!

30 minutes to an hour before bed

30 minutes to an hour before bed, drink one of the teas listed from that morning. If you are using Calm, use one packet under your tongue and let dissolve.

After finishing your tea, take a shower, turning the water to cold for the last 30 seconds to a minute. By turning the water cold, it helps with detox and blood circulation.

Make sure to use the bathroom before going to bed so you can get a good night’s sleep.