14 DAYS OF
SUPERCHARGED
MEAL PLANS
-1-
Introduction
Im so excited for you to get started on these meal plans. In a few days from today you are already
going to see a big difference in how you feel and how you look.
These meal plans were created to help you easily implement all of the information you learned in the
Quick Start Guide. Please be sure to read the instructions, the shopping list, the meal plans and the
FAQs section before you begin.
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-2-
(*Some products purchased during week 1 will be left over to use for week 2)
Produce
Romaine Lettuce
Spinach
Tomato
Cucumber
Peppers
Celery
Carrots
Onion
Green Beans
Broccoli
Cauliflower
Sweet Potato
Spaghetti Squash
Baby Carrots
Zucchini
Amount
Notes
3 pack
1 package
4 cups
medium
medium
large stalks
medium
1/2 cup
large
3 cups
1 cup
1
1
2 cups
1
medium
small
medium
Avocado
6 oz
about 2 avocados
Banana
medium
Apple (green)
Lemon
Meat &
Seafood
medium to large
Amount
Notes
9 oz
Chicken (dark)
14 oz
Chicken Sausage
6 oz
6 slices
Ground Turkey
12 oz
Ground Buffalo
4 oz
Sliced Turkey
4 oz
Salmon
4 oz
Shrimp
4 oz
Dairy
Amount
Eggs
Pork or Turkey
4 oz
Canned Tuna
Tilapia
small
Chicken Breast
Bacon
medium
4-6
5 oz
2 dozen
Notes
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-3-
(*Some products purchased during week 1 will be left over to use for week 2)
Nuts, Seeds,
Butters and
Beans
Amount
Raw Almonds
2 oz
Raw Walnuts
2 oz
Raw Macadamia
Nuts
1 oz
1/2 oz
Raw Pumpkin
Seeds
1 1/2 oz
1 jar
Chickpeas
2 cups
Notes
Breads and
Grains
Amount
Notes
Sprouted Whole
Grain Bread
1 small loaf
Ezekiel 4:9
Rice Cereal
Oatmeal
2 cups
Condiments
and Other
2 cups
Amount
Coconut Oil
Vinegar
Soy Sauce
Dijon Mustard
Garlic Powder
Cinnamon
Protein Powder
Dry
Notes
Wheat Free
http://go.beyonddiet.com/aztecseasalt
http://go.beyonddiet.com/biotrustproteinpowder
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-4-
Romaine Lettuce
Spinach
Tomato
Cucumber
Peppers
Celery
Carrots
Onion
Amount
3 pack
1 package
medium
medium
large stalks
medium
1/2 cup
Broccoli
3 cups
Cauliflower
Spaghetti Squash
Zucchini
medium
4-6
large
1/2 cup
2 cups
1
small
medium
Avocado
6 oz
about 2 avocados
Banana
medium
Apple (green)
medium
Strawberries
1 small package
Meat &
Seafood
medium to large
Amount
Notes
Lemon
Chicken Breast
9 oz
Chicken (dark)
12 oz
Bacon
6 slices
Ground Turkey
12 oz
Ground Buffalo
4 oz
Sliced Turkey
1 cup
Pork or Turkey
8 oz
Canned Tuna
4 oz
Salmon
4 oz
Scallops
4 oz
Tilapia
4 cups
Green Beans
Green Peas
Notes
5 oz
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-5-
Recipes
Turkey Chili
*This recipe makes 4 servings, so remember to divide it into 4 to get your 1 serving.
Ingredients
2 tsp butter, divided
1 lb lean ground turkey
To taste salt and freshly ground black pepper
1 cup coarsely chopped red bell pepper
1 medium onion, coarsely chopped (~3/4 cup)
2/3 cup coarsely chopped celery (~2/3 stalk)
1 clove garlic, minced
2 tsp chili powder
1 tsp paprika
1 tsp ground cumin
1/8 tsp ground cayenne pepper
14 1/2 oz plum tomatoes, chopped (canned with
juice is fine)
1/2 cup chicken stock (or low-fat low-sodium chicken
broth)
1 bay leaf
Directions
Heat 1 tsp butter in a 3-quart saucepan over high heat. Add the turkey, and season to taste with the
salt and black pepper. Break up the turkey and cook for 2-3 minutes, or until browned. Remove to a
bowl and cover to keep warm. Reduce the heat to low, heat the other 1 tsp butter, and cook the red
pepper, onion, celery, and garlic for 3-5 minutes, or until vegetables begin to soften. Add the chili
powder, paprika, cumin, and cayenne and cook, stirring, for 1 minute. Increase the heat to medium,
and add the tomatoes, stock, and bay leaf. Bring to a boil over high heat. Reduce the heat to mediumlow, and simmer uncovered for 15 minutes.
Add the browned turkey, and simmer 5 minutes more. Remove and discard the bay leaf before
serving.
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-6-
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-8-
Day 1
Breakfast
I would cook the spinach using coconut oil and then add in the eggs to make a spinach omelet. I
would then eat it over the sliced tomato.
Lunch
I would broil the salmon seasoned with salt and pepper. I would most likely have done this the night
before to have it ready for the next days lunch. I would have it cold over the salad and use olive oil
and lemon as my salad dressing.
Snack / Post Workout
Looking ahead, tomorrows dinner calls for chicken legs (dark meat chicken) so I would probably bake
a whole chicken and use the breast for my snack / post workout and save some dark meat for the
next day. My husband would also eat some so none of it would go to waste.
I would bake the sweet potato in the oven for 45 minutes. I would eat the broccoli raw or lightly
steamed.
Dinner
You can use the turkey chili recipe provided on page 8 or make a burger and top with sliced tomatoes.
I would then make a salad of romaine lettuce, carrots and celery. (Make sure to make enough for
tomorrows lunch.)
Day 2
Breakfast
I would make sausage and peppers. First cook the onions and peppers in coconut oil and then add
in your sausage.
Lunch
I always like to have my lunch ready the night before and eating leftovers is usually the easiest for
me. Lunch will be leftovers from last night.
Snack / Post Workout
Scramble the egg whites and make an egg sandwich (you can use a small amount of coconut oil to
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-9-
Day 3
Snack / Post Workout
Put 2 scoops of Protein Powder, water, ice and a banana in the blender to make a snack / post
workout shake.
Dinner
I would use 1 tsp (5mL) of the coconut oil to cook my turkey burger, 1 tsp to cook the peppers and
onions and 1 tsp to cook the spinach.
Day 4
Breakfast
I would cut up the chicken and the avocado and serve that over the cauliflower.
Lunch
I finely chop 1 celery stalk, 1 carrot and a 1/4 red pepper and add that to the tuna fish along with 1
Tbsp (15 mL) of olive oil to make a no mayo tuna salad.
Day 5
Lunch
I add garlic powder, oregano, parsley, thyme, salt and pepper to ground buffalo and make meatballs.
I cook them in coconut oil. I saute 2 pieces of garlic and then add the cut up tomato. This will serve
as your sauce. Serve over spaghetti squash.
Snack / Post Workout
I add the Protein powder right into the cereal.
Day 6
Lunch
Hard boil 4 eggs. Use 2 whole eggs and the whites from the other 2. Mash them all up and add 1
Tbsp (15 mL) Dijon Mustard and 1 tsp (5 mL) olive oil. You can also add salt and pepper to taste.
This is your egg salad. Make a side salad and add the beans.
Snack / Post Workout
I add the protein powder right into the oatmeal and sprinkle a little cinnamon on top.
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- 10 -
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- 11 -
Day 1
Breakfast
Food
2 eggs
1 cup (180 g) cooked spinach
1 tomato, sliced
2 tsp coconut oil - use for cooking
spinach and eggs or eat raw
Protein Carbs
Fat
2
0
0
0
1
1
0
0
0
Totals
Snack
Totals
4
0
0
1
0
0
Totals
4
0
0
0
1
1
0
0
0
Lunch
Totals
Dinner
Totals
Totals
16
Notes
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- 12 -
Day 2
Breakfast
Food
Protein Carbs
Fat
Totals
2
0
0
1
0
0
Snack
Totals
Totals
5 egg whites
1 tomato sliced
2 slices sprouted whole grain bread
4
0
0
0
1
2
0
0
0
Lunch
Totals
4
0
0
0
1
1
0
0
0
Dinner
Totals
Totals
17
Notes
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- 13 -
Day 3
Breakfast
Food
Protein Carbs
3
0
0
0
1
1
Fat
0
0
0
Totals
Snack
Totals
4
0
0
0
0
2
Lunch
Totals
Totals
Dinner
Totals
Totals
0
0
0
1
1
0
0
0
0
15
Notes
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- 14 -
Day 4
Breakfast
Food
Protein Carbs
3
0
0
0
1
0
Fat
0
0
2
Totals
2
0
0
1
0
0
Snack
Totals
4
0
0
0
0
1
1
0
0
0
0
3
Lunch
Totals
4
0
0
1
0
0
Totals
4
0
0
1
0
0
Dinner
Totals
Totals
17
Notes
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- 15 -
Day 5
Breakfast
Food
Protein Carbs
Fat
3
0
0
1
0
0
Totals
Snack
Totals
Totals
Totals
5
0
0
0
0
1
0
2
0
Lunch
Dinner
Totals
Totals
16
Notes
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- 16 -
Day 6
Breakfast
Food
Protein Carbs
Fat
1
0
0
1
0
0
Totals
Snack
Totals
Totals
Totals
5
0
0
0
1
1
0
0
0
Lunch
Dinner
Totals
Totals
18
Notes
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- 17 -
Day 7
Cheat Day
What can I eat on my cheat days?
You can eat whatever you like without gorging yourself. Dont eat until you are overly full at each
meal. You can eat whatever foods you would until you are satisfied, just be reasonable. Two slices of
pizza is a meal, but a whole pie is not! A slice of cake is a great dessert, not the whole cake! (I think
you get the point).
What I do on my cheat days is just eat as I feel like it all day. I dont plan like I would on all my other
days and I eat whatever I am craving. For example, I may wake up and make pancakes, have sushi
for lunch followed by some cookies, and go out to dinner and choose whatever appeals to me on the
menu (including dessert). As you can see, I do not eat with reckless abandon, but I dont plan my
healthy meals like I do on the other days of the week.
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- 18 -
Day 9
Breakfast
I would make sausage and peppers. First cook the onions and peppers in coconut oil and then add
in your sausage.
Lunch
I always like to have my lunch ready the night before and eating leftovers is usually the easiest for
me. Lunch will be leftovers from last night.
Snack / Post Workout
Scramble the egg whites and make an omelet (you can use a small amount of coconut oil to cook).
Dinner
I would have a chicken leg leftover from the chicken I made the day before and I would measure out 4
oz of dark meat. Saute the green beans in coconut oil.
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- 19 -
Day 10
Snack / Post Workout
Put 2 scoops of Protein Powder, water, ice and a banana in the blender to make a snack / post
workout shake.
Dinner
I would use 1 tsp (5mL) of the coconut oil to cook my turkey burger, 1 tsp to cook the peppers and
onions and 1 tsp to cook the spinach.
Day 11
Breakfast
I would cut up the eggs and the avocado and serve that over the cauliflower.
Lunch
I finely chop 1 celery stalk, 1 carrot and a 1/4 red pepper and add that to the tuna fish along with 1
Tbsp (15 mL) of olive oil to make a no mayo tuna salad.
Day 12
Lunch
I add garlic powder, oregano, parsley, thyme, salt and pepper to ground buffalo and make meatballs.
I cook them in coconut oil. I saute 2 pieces of garlic and then add the cut up tomato. This will serve
as your sauce.
Snack / Post Workout
I add the Protein powder right into the cereal.
Day 13
Lunch
Hard boil 4 eggs. Use 2 whole and the whites from the other 2. Mash them all up and add 1 Tbsp
(15 mL) Dijon Mustard and 1 tsp (5 mL) olive oil. You can also add salt and pepper to taste. This is
your egg salad. Make a salad and add the green peas to it.
Dinner
I buy wheat free soy sauce at the health food store for all my Chinese style recipes. If you cant find
this kind, regular soy sauce is ok. Use 1-2 tsp (5-10 mL) (a little goes a long way).
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- 20 -
Day 8
Breakfast
Food
2 eggs
1 cup (180 g) cooked spinach
1 tomato, sliced
2 tsp (10 mL) olive oil
Protein Carbs
2
0
0
0
0
1
1
0
Fat
0
0
0
2
Totals
Snack
Totals
4
0
0
1
0
0
Totals
4
0
0
0
1
1
0
0
0
Lunch
Totals
Dinner
Totals
Totals
16
Notes
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- 21 -
Day 9
Breakfast
Food
Protein Carbs
Fat
Totals
2
0
0
1
0
0
Snack
Totals
Totals
5 egg whites
1 cup spinach, mushrooms, tomatoes
(veggie omelet)
Totals
4
0
0
0
1
1
0
0
0
Lunch
Dinner
Totals
Totals
17
Notes
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- 22 -
Day 10
Breakfast
Food
Protein Carbs
3
0
0
0
1
1
Fat
0
0
0
Totals
1
1
0
0
0
0
Snack
Totals
4 oz (112 g) scallops
2 oz (57 g) avocado
1 cup raw vegetables (spinach,
cucumbers, celery, peppers) made
into a salad with lettuce
2 tsp (10 mL) extra virgin olive oil and
vinegar or lemon to dress the salad
1 small green apple
4
0
0
0
0
2
Lunch
Totals
Totals
Dinner
Totals
Totals
0
0
0
1
1
0
0
0
0
17
Notes
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- 23 -
Day 11
Breakfast
Food
Protein Carbs
2
0
0
0
1
0
Fat
0
0
2
Totals
2
0
0
1
0
0
Snack
Totals
0
0
0
1
3
0
Lunch
Totals
4
0
0
0
1
1
0
0
0
Totals
4
0
0
1
0
0
Dinner
Totals
Totals
16
Notes
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- 24 -
Day 12
Breakfast
Food
Protein Carbs
Fat
3
0
0
1
0
0
Totals
1 oz pumpkin seeds
Snack
Totals
Totals
Totals
5 oz (140 g) Tilapia
2 oz (57 g) avocado
1 cup (100 g) broccoli
1 cup raw vegetables (tomatoes,
cucumbers, peppers, onions) made
into a salad with lettuce
3 tsp (15 mL) extra virgin olive oil
5
0
0
0
0
1
0
2
0
Lunch
Dinner
Totals
Totals
18
Notes
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- 25 -
Day 13
Breakfast
Food
Protein Carbs
Fat
1
0
0
1
0
0
Totals
Snack
Totals
Lunch
Totals
0
0
0
1
0
0
Totals
5
0
0
0
1
1
0
0
0
Dinner
Totals
Totals
19
Notes
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- 26 -
Day 14
Cheat Day
What can I eat on my cheat days?
You can eat whatever you like without gorging yourself. Dont eat until you are overly full at each
meal. You can eat whatever foods you would until you are satisfied, just be reasonable. Two slices of
pizza is a meal, but a whole pie is not! A slice of cake is a great dessert, not the whole cake! (I think
you get the point).
What I do on my cheat days is just eat as I feel like it all day. I dont plan like I would on all my other
days and I eat whatever I am craving. For example, I may wake up and make pancakes, have sushi
for lunch followed by some cookies, and go out to dinner and choose whatever appeals to me on the
menu (including dessert). As you can see, I do not eat with reckless abandon, but I dont plan my
healthy meals like I do on the other days of the week.
www.BeyondDiet.com
- 27 -