Sample Menu

BREAKFAST

Jump-start your digestive system with a warm glass of lemon water first thing in the morning. Add some cayenne pepper for an extra kick.

Girls:

  • Egg omelette:
    1 whole eggs plus 1 white,
    1 cup of green leaves (spinach, arugula, kale, etc.)
    1/4 cup of onion
    1/4 cup of mushroom or
    tomatoes if you prefer and
    1 tablespoon of chia seeds
    Mix all the ingredients together.
  • Plus 1/4 cup of beans for the girls (optional)

Guys:

  • Egg omelette:
    1 whole eggs plus 2-3 white,
    1 cup of green leaves (spinach, arugula, kale, etc.)
    1/4 cup of onion
    1/4 cup of mushroom or
    tomatoes if you prefer and
    1 tablespoon of chia seeds
    Mix all the ingredients together.
  • Plus  1/2 to 3/4 cup of beans. (necessary)

LUNCH

Drink an 8oz. glass of water 30 min. before the meal.

Girls:

  • 4 oz. grilled salmon
  • 1 cup broccoli
  • 1/2 cup sautéed carrots
  • Plus a kale salad with added veggies (lemon and olive oil dressing)
  • Plus 1/4 – 1/2 cup of quinoa or starchy vegetable (except during the elimination days of starchy vegetables)

Guys:

  • 6 -8oz. grilled salmon
  • 1 cup broccoli
  • 1/2 cup sautéed carrots
  • Plus a kale salad with added veggies (lemon and olive oil dressing)
  • Plus  3/4 – 1 cup of brown rice, quinoa or starchy vegetable

DINNER

Drink an 8oz. glass of water 30 min. before the meal. Make sure your dinner is finished 3 hours before bed time.

Girls:

  • 4 oz. chicken or a bowl of lentil soup
  • Big hearty salad with carrots, cucumbers, onions, tomatoes, bell peppers, jicama… (lemon and olive oil dressing)
  • Plus You can have 1-2 corn tortillas if you like until we stop eating grains or 1/4 – 1/2 cup of quinoa.

Guys:

  • 6 oz. chicken or a big bowl of black beans or lentil soup
  • Big hearty salad with carrots, cucumbers, onions, tomatoes, bell peppers, jicama… (lemon and olive oil dressing)
  • Plus  3/4 – 1 cup of brown rice, quinoa or 2-3 corn tortillas

Do not snack after dinner. Allow your body to fast for 12hrs. overnight for better detox.

Copyright ©2018 The Fit Ninja

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