As a naturopathic doctor, I have made it my mission to inspire my patients to become healthier and happier selves from day one. It’s not difficult to live a healthy lifestyle…you just need the right tools.If you want to eat healthier, please follow me Bone Broth Diet Or mine Bone Broth Lifestyle Guide And use the 7-day meal plan below to get started.
record it…
Smoothie and Power Bowl recipes are usually 1 serving So adjust according to the number of people you serve.
Other recipes are usually 4 servings (Unless otherwise stated) and the meal plan is for one person, so please adjust your recipe accordingly.
For a recipe for 4 people:
- For one person, cut any 4 recipes in half and you can get two meals.
- Two people make 4 servings with two meals per person.
- The recipe for four people is doubled, and each person eats two meals.
Make your week easier…
Cook on certain nights, eat leftovers or cook in batches on weekends, and prepare meals throughout the week.
If you are doing batch cooking on a certain day throughout the week, consider freezing the meals you plan to eat later in the week and refrigerating the meals earlier in the week.
Consider intermittent fasting
In order to achieve the best weight loss results, adding intermittent fasting to your daily life can change the rules of the game. I recommend two options for intermittent fasting: a 16:8 daily schedule and a 5:2 weekly schedule. Of these two options, I recommend using bone broth to make it easier-no white knuckles required!
Fast for 16 hours a day (16:8)
When fasting intermittently every day, I recommend using 1 to 2 cups of bone broth instead of breakfast, and condensing the remaining two meals into an 8-hour window (16-hour fasting).This works best when following a healthy lifestyle plan like mine Bone Broth Lifestyle. There is another benefit: if you only drink a cup of bone broth before meals, you can enjoy a second cup of bone broth at any other time during the day!
Fasting for 24-36 hours twice a week (5:2)
Five days a week, follow my meal size guide Bone Broth Lifestyle Guide Or in Bone Broth Diet Book. Two days a week, fast for 24 to 36 hours. During the fast, only drink water and up to 4 cups of bone broth. I recommend non-continuous fasting days.
on Monday
breakfast: Spinach Baked Egg Cups*
Lunch: Greek Energy Bowl* (Double this recipe)
dinner: Meatball Popcorn* with Sweet potato fries
Tuesday
breakfast: Strawberry smoothie*
Lunch: Meatball Popcorn* with Sweet potato fries (Use leftovers)
dinner: Chicken and “rice” soup*
Wednesday
breakfast: Spinach Baked Egg Cups*
Lunch: Greek Energy Bowl* (Double for this recipe)
dinner: Creamy Chicken Curry
Thursday
breakfast: Teal Smoothie*
Lunch: Chicken and “rice” soup* (Use leftovers)
dinner: Prawn Pad Thai Buddha Bowl*
Friday
breakfast: Meringue
Lunch: Creamy Chicken Curry (Use leftovers)
dinner: Stuffed Portobello Mushrooms*
Saturday
breakfast: Kimchi Omelette*
Lunch: Stuffed Portobello Mushrooms*(Use leftovers)
dinner: Grilled burger with vegetable*
Sunday
breakfast: Sausage and Pumpkin Breakfast Chowder
Lunch: Grilled burger with vegetable*(Use leftovers)
dinner: Slow Cooker White Chicken Chili*
* Bone broth diet and 10-day abdominal weight loss have been approved
Enjoy snacks in moderation…
My preferred snack is a cup of bone broth, I encourage all my patients to add 2 cups of bone broth Bone broth To their daily diet instead of sugary snacks. Bone broth It is very full, rich in nutrients and protein, and very low in calories. When it replaces sugary drinks and snacks, it can reduce sugar and calorie intake. Bone broth is also great for suppressing sugar cravings, and thanks to protein, it can help you stay full longer. It can fill you up without gaining weight!
In addition to 2 cups of bone broth a day, you can also enjoy one or two of the following:
bonus: You can download this meal plan here.
Enjoy your food
