Beyond Diet Meal Plans

COMPLETELY
DONE FOR YOU
Meal Plans
#1
Bestselling
Author
By Isabel De Los Rios
Contents
The Beyond Diet Done-For-You Meal Plans
Protein Type Meal Plans
Carb Type Meal Plans
Mixed Type Meal Plans
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The Beyond Diet Done-For-You Meal Plans
The Beyond Diet DoneFor-You Meal Plans

By this point you should have read all of Part 1 in The Beyond Diet Manual. If you have also
completed Part 2, great! That will be extremely helpful.
Make sure you have completed:
The Metabolism Typing Test. You should know whether you are a Protein, Carb or Mixed type
so you can choose the correct meal plans for you. Remember, if you have any doubt at all about
your specific type, you can begin with the Mixed Type meal plans and they will be very effective.
Your specific calorie calculations and portion requirements. If you havent done so already,
make sure to calculate your calorie requirements in Chapter 4 and then choose the portion
requirements that are specific for you from the Allowable Servings Guide Sheet.
The food choices sheet may also come in handy as you use these meal plans to find the best
and most appropriate serving sizes for you.
Thats all the information you will need to use these delicious meal plans.
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Making Each Meal Plan Specific For You

Below you will find meal plans that will make putting together your food for the day a cinch. I will take
you through one example so you know exactly how to use each one for your specific needs.
Example:
A 180 lb person who does moderate weight training.
Calorie Requirements: 2,000 calories per day for weight loss. She is a Protein Type.
Using the Allowable Servings Guide, she has found her specific portions for each meal:

Breakfast: 3 Protein, 1 Carb

Snack: 3 Protein, 1 Carb
Lunch: 5 Protein, 1 Carb, 2 Fat
Snack: 3 Protein, 1 Carb
Dinner: 5 Protein, 1 Carb, 2 Fat
Using Protein Type Meal Plan #1, this is what her day would look like:
Meal
Quantity
3 oz
Breakfast
Snack
1 cup
1 cup
3 Tbsp
1 cup
2 tsp
Snack
Dinner
Item
Lamb, Chicken, or Turkey Sausage

Mushrooms and Spinach
Servings
Protein
3
Carb
1
Coconut Oil
5 oz
Lunch
Food
1 small
3
5 oz
1 cup
2 tsp
Sliced Celery and Carrots
Walnut Butter
Beef Burger
Spinach Salad with Celery, Cauliflower and

Cucumbers
Hardboiled Eggs
Beef Steak
Steamed Carrots and Cauliflower
Butter
Use As
Needed
5
1
Apple Cider Vinegar and Olive Oil
Green Apple
Fat
Remember that this is just a starting point for you to see how your body feels with this quantity of food
throughout the day. Some may feel too full, while others may beel that it is perfect. It is extremely
important that you make notes of those feelings and body cues in your Beyond Diet Success Journal.
This will help you modify your daily food intake to make it perfect for you.
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Dinner
Snack
Lunch
Snack
Breakfast
Dinner
Snack
Lunch
Snack
Breakfast
Type
Carb
Protein
1,400 Calories/Day
2 Protein
1 Protein
3 Protein
2 Carb
2 Carb
1 Carb
2 Protein
1 Protein
2 Protein
2 Carb
2 Carb
1 Carb
3 Protein
3 Protein
3 Protein
1 Carb
2 Carb
1 Carb
1 Fat
1 Fat
2 Fat
2 Protein
2 Protein
2 Protein
1 Carb
2 Carb
1 Carb
3 Protein
3 Protein
4 Protein
2 Carb
2 Carb
1 Carb
2 Fat
1 Fat
2 Fat
2,000 Calories/Day
3 Protein
2 Protein
3 Protein
2 Carb
3 Carb
1 Carb
2 Protein
2 Protein
3 Protein
2 Carb
2 Carb
1 Carb
4 Protein
4 Protein
5 Protein
2 Carb
2 Carb
1 Carb
1 Fat
1 Fat
2 Fat
2 Protein
2 Protein
3 Protein
1 Carb
3 Carb
1 Carb
5 Protein
4 Protein
5 Protein
2 Carb
2 Carb
1 Carb
2 Fat
1 Fat
2 Fat
Mixed
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Carb
Protein
1,600 Calories/Day
2 Protein
1 Protein
3 Protein
2 Carb
2 Carb
1 Carb
2 Protein
1 Protein
2 Protein
2 Carb
2 Carb
1 Carb
4 Protein
4 Protein
4 Protein
1 Carb
2 Carb
1 Carb
1 Fat
1 Fat
2 Fat
2 Protein
2 Protein
2 Protein
1 Carb
2 Carb
1 Carb
4 Protein
4 Protein
5 Protein
2 Carb
2 Carb
1 Carb
2 Fat
1 Fat
2 Fat
2,200 Calories/Day
3 Protein
2 Protein
4 Protein
2 Carb
3 Carb
1 Carb
3 Protein
2 Protein
3 Protein
2 Carb
3 Carb
1 Carb
4 Protein
4 Protein
5 Protein
3 Carb
3 Carb
1 Carb
1 Fat
1 Fat
2 Fat
2 Protein
2 Protein
4 Protein
3 Carb
3 Carb
1 Carb
4 Protein
4 Protein
5 Protein
2 Carb
2 Carb
1 Carb
1 Fat
1 Fat
2 Fat
Mixed
Allowable Servings Guide
-5-
Carb
Protein
1,800 Calories/Day
2 Protein
1 Protein
3 Protein
2 Carb
2 Carb
1 Carb
2 Protein
2 Protein
3 Protein
2 Carb
2 Carb
1 Carb
4 Protein
4 Protein
4 Protein
2 Carb
2 Carb
1 Carb
1 Fat
1 Fat
2 Fat
2 Protein
2 Protein
2 Protein
1 Carb
3 Carb
1 Carb
5 Protein
4 Protein
5 Protein
2 Carb
2 Carb
1 Carb
2 Fat
1 Fat
2 Fat
2,400 Calories/Day
3 Protein
2 Protein
4 Protein
2 Carb
3 Carb
2 Carb
3 Protein
2 Protein
3 Protein
2 Carb
3 Carb
1 Carb
4 Protein
4 Protein
5 Protein
3 Carb
3 Carb
1 Carb
2 Fat
2 Fat
2 Fat
3 Protein
2 Protein
4 Protein
2 Carb
3 Carb
1 Carb
5 Protein
4 Protein
6 Protein
2 Carb
3 Carb
1 Carb
2 Fat
1 Fat
2 Fat
Mixed
To make creating your own personal meal plans easier for you, I have included the Allowable Servings Guide, and the Food Choices
Charts for quick reference here.
Food Choices
For all charts in this section, the best bet food items are shaded in gray.
Carb Types: Protein Choices

Serving
Meats
Serving
Seafood
Serving
1 slice
bacon (pork)
1 oz
abalone
1 oz
1 oz
beef
1 oz
1 oz
buffalo
1 oz
bass
(freshwater)
1 oz
liver (beef or
chicken)
1 oz
1 oz
1 slice
1 oz
1 oz
Nutsa and
Seeds
1 oz
salmon
oz
oz
Brazil nuts
1 oz
sardines
oz
cashews
bass (sea)
1 oz
scallops
oz
chestnuts
1 oz
caviar
1 oz
shrimp
oz
hickory nuts
pork (lean)
1 oz
clams
1 oz
snapper
oz
rabbit
1 oz
cod
1 oz
squid
oz
macadamia
nuts
bacon (beef)
lamb
venison
Poultry
1 oz
1 oz
anchovy
catfish
1 oz
filberts
peanutsb
1 oz
swordfish
oz
1 oz
crayfish
1 oz
trout
oz
pine nuts
1 oz
tuna (white)
oz
Dairy and
Eggs
oz
pistachios
pumpkin seeds
oz
sunflower
seeds
oz
walnuts
1 tbsp
nut butterc
flounder
1 oz
chicken
(white)
1 oz
halibut
1 oz
duck
1 oz
herring
1 oz
goose
1 oz
lobster meat
cup
1 oz
Cornish hen
1 oz
mackerel
2 oz
1 oz
quail
pheasant
oz
crabmeat
1 oz
chicken (dark)
shark
almonds
1 oz
bacon (turkey)
1 oz
Serving
roughy
1 slice
1 oz
Seafood
(contd)
1 oz
grouper
1 oz
mahimahi
1 oz
octopus
perch
(freshwater)
1 oz
1 oz
sausage
(chicken)
1 oz
turkey (dark)
1 oz
1 oz
turkey (white)
1 oz
1 oz
whitefish
egg
cottage
cheese (raw)
pecans
greek yogurt
mussels
rockfish
All nuts and seeds must be raw.

Peanuts are legumes but are listed with tree nuts here for ease of presentation.
c
Varieties of nut butter include almond, cashew, macadamia nut, and walnut.
a
b
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Carbohydrate Types: Carb Choices

Serving
1 cup
Fruits
(contd)
cranberries
SWG roll
1 cup
Currants
SWG English
muffin
SWG wrap
(small)
1 slice
Low-Starch
Veg
Legumes
Serving
adzuki beans
cup
black beans
1 cup
asparagus
Date
cup
black-eyed beans
cup
bamboo shoots
cup
elderberries
cup
fava beans
1 cup
bok choy
rice bread
figs (large)
cup
garbanzo beans
1 cup
broccoli
1 slice
spelt bread
1 cup
gooseberries
cup
great Northern
beans
1 cup
brussels sprouts
10
rice crackers
grapefruit (small)
cup
green beans
1 cup
cabbage
rye crackers
1720
Grapes
cup
green peas
1 cup
cauliflower
1 cup
Guava
cup
lentils
1 cup
celery
Serving
Bread
Serving
1 slice
SWG bread
Grains
artichoke
cup
brown or wild
rice
1 cup
honeydew melon
cup
lima beans
1 cup
cucumber
cup
amaranth
kiwifruit
(medium)
cup
mung beans
1 cup
daikona
cup
barley
kumquatb
cup
navy beans
1 cup
eggplant
cup
buckwheat
free
Lemons
cup
pink beans
1 cup
fennel
cup
corn
free
Limes
cup
pinto beans
free
garlic
cup
kamut
1 cup
loganberries
cup
red beans
free
gingerroot
cup
millet
Mango
cup
white beans
1 cup
jicama
1 cup
oatmeal
nectarines
(small)
1 cup
kale
cup
quinoa
orange (large)
1 cup
beets
free
lettuced
cup
rye
papaya (large)
1 cup
carrots
1 cup
mushrooms
cup
spelt
peach (medium)
cup
Jerusalem
artichoke
1 cup
okra
cup
SWG cereal
pear (medium)
cup
parsnips
olives
cup
raw granola
persimmons
cup
potato (white)
onion (medium)
1 cup
Pineapple
cup
potato (sweet)
1 cup
pepper (bell)
plums (small)
cup
water chestnuts
free
pepper (hot)
Dairy
cup
pumpkin
Fruits
apple (medium)
High-Starch
Veg
apricots (small)
pomegranate
(small)
banana
(medium)
prunes (small)
cup
milk (raw)
cup
radishes
1 cup
blackberries
cup
Raisins
2 oz
plain yogurt
cup
rutabagae
1 cup
blueberries
1 cup
raspberries
1 cup
salad greensd
1 cup
boysenberries
2 cups
Rhubarb
1 cup
spinach
1 cup
cantaloupe
1 cup
strawberries
cup
squash ( winter)f
1 cup
casaba melong
tangerines
(small)
cup
turnip
17
cherries
tomato (large)
1 cup
zucchini
1 cup
watermelon
Notes: Serving sizes of grains and legumes are measured cooked; those of fruits and vegetables are measured raw. SWG = sprouted whole grain (e.g.,
Ezekiel 4:9 products). Free = Use as needed for seasoning. aJapanese radish. bSimilar to an orange but small like a grape. cCross between a blackberry and raspberry. dAny but iceberg. eSimilar to a turnip. fOrange-fleshed squashes (e.g., acorn, butternut, and kabocha). gSimilar to a cantaloupe.
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Protein Types: Protein Choices

Serving
1 oz
salmon
oz
Brazil nuts
1 oz
sardines
oz
cashews
bass (sea)
1 oz
scallops
oz
chestnuts
1 oz
caviar
1 oz
shrimp
oz
hickory nuts
pork (any cut)
1 oz
clams
1 oz
snapper
oz
rabbit
1 oz
crabmeat
1 oz
1 oz
squid
swordfish
oz
Poultry
1 oz
cod
macadamia
nuts
1 oz
crayfish
1 oz
trout
oz
pine nuts
pistachios
Meats
Serving
Seafood
Serving
1 slice
1 slice
bacon (pork)
bacon (beef)
1 oz
abalone
1 oz
1 oz
beef
1 oz
1 oz
buffalo
1 oz
1 oz
liver (beef or
chicken)
1 oz
1 oz
1 oz
1 oz
Nutsa and
Seeds
Seafood
(contd)
Serving
lamb
venison
1 oz
1 oz
anchovy
bass
(freshwater)
catfish
roughy
1 oz
shark
oz
oz
oz
almonds
filberts
peanutsb
pecans
1 oz
bacon (turkey)
1 oz
grouper
1 oz
tuna (dark)
oz
1 oz
chicken (dark)
1 oz
halibut
1 oz
whitefish
oz
1 oz
chicken
(white)
1 oz
herring
oz
sunflower
seeds
1 oz
Cornish hen
1 oz
lobster meat
Dairy and
Eggs
pumpkin
seeds
oz
walnuts
1 oz
duck
1 oz
mackerel
cup
1 tbsp
nut butterc
1 oz
goose
1 oz
mahimahi
2 oz
quail
1 oz
Octopus
1 oz
perch (ocean)
1 oz
pompano
1 oz
pheasant
1 oz
sausage
(chicken)
1 oz
1 oz
1 oz
turkey (dark)
turkey (white)
1 oz
1 oz
Mussels
egg
cottage
cheese (raw)
greek yogurt
Rockfish

c
a
b
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Protein Types: Carb Choices

Serving
1 cup
Fruits
(contd)
cranberries
SWG roll
1 cup
Currants
SWG English
muffin
SWG wrap
(small)
1 slice
Low-Starch
Veg
Legumes
Serving
adzuki beans
cup
black beans
1 cup
asparagus
Date
cup
black-eyed beans
cup
bamboo shoots
cup
elderberries
cup
fava beans
1 cup
bok choy
rice bread
figs (large)
cup
garbanzo beans
1 cup
broccoli
1 slice
spelt bread
1 cup
gooseberries
cup
great Northern
beans
1 cup
brussels sprouts
10
rice crackers
grapefruit (small)
cup
green beans
1 cup
cabbage
rye crackers
1720
Grapes
cup
green peas
1 cup
cauliflower
1 cup
Guava
cup
lentils
1 cup
celery
Serving
Bread
Serving
1 slice
SWG bread
Grains
artichoke
cup
brown or wild
rice
1 cup
honeydew melon
cup
lima beans
1 cup
cucumber
cup
amaranth
kiwifruit
(medium)
cup
mung beans
1 cup
daikona
cup
barley
kumquatb
cup
navy beans
1 cup
eggplant
cup
buckwheat
free
Lemons
cup
pink beans
1 cup
fennel
cup
corn
free
Limes
cup
pinto beans
free
garlic
cup
kamut
1 cup
loganberries
cup
red beans
free
gingerroot
cup
millet
Mango
cup
white beans
1 cup
jicama
1 cup
oatmeal
nectarines
(small)
1 cup
kale
cup
quinoa
orange (large)
1 cup
beets
free
lettuced
cup
rye
papaya (large)
1 cup
carrots
1 cup
mushrooms
cup
spelt
peach (medium)
cup
Jerusalem
artichoke
1 cup
okra
cup
SWG cereal
pear (medium)
cup
parsnips
olives
cup
raw granola
persimmons
cup
potato (white)
onion (medium)
1 cup
Pineapple
cup
potato (sweet)
1 cup
pepper (bell)
Fruits
apple (medium)
plums (small)
cup
water chestnuts
free
pepper (hot)
apricots (small)
pomegranate
(small)
Dairy
cup
pumpkin
banana
(medium)
prunes (small)
cup
milk (raw)
cup
radishes
1 cup
blackberries
cup
Raisins
2 oz
plain yogurt
cup
rutabagae
1 cup
blueberries
1 cup
raspberries
1 cup
salad greensd
1 cup
boysenberries
2 cups
Rhubarb
1 cup
spinach
1 cup
cantaloupe
1 cup
strawberries
cup
squash ( winter)f
1 cup
casaba melong
tangerines
(small)
cup
turnip
17
cherries
tomato (large)
1 cup
zucchini
1 cup
watermelon
High-Starch
Veg
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Mixed Types: Protein Choices

Serving
1 oz
salmon
oz
Brazil nuts
1 oz
sardines
oz
cashews
bass (sea)
1 oz
scallops
oz
chestnuts
1 oz
caviar
1 oz
shrimp
oz
hickory nuts
pork (any cut)
1 oz
clams
1 oz
snapper
oz
rabbit
1 oz
crabmeat
1 oz
1 oz
squid
swordfish
oz
Poultry
1 oz
cod
macadamia
nuts
1 oz
crayfish
1 oz
trout
oz
pine nuts
pistachios
Meats
Serving
Seafood
Serving
1 slice
1 slice
bacon (pork)
bacon (beef)
1 oz
abalone
1 oz
1 oz
beef
1 oz
1 oz
buffalo
1 oz
1 oz
liver (beef or
chicken)
1 oz
1 oz
1 oz
1 oz
Nutsa and
Seeds
Seafood
(contd)
Serving
lamb
venison
1 oz
1 oz
anchovy
bass
(freshwater)
catfish
roughy
1 oz
shark
oz
oz
oz
almonds
filberts
peanutsb
pecans
1 oz
bacon (turkey)
1 oz
grouper
1 oz
tuna (dark)
oz
1 oz
chicken (dark)
1 oz
halibut
1 oz
whitefish
oz
1 oz
chicken
(white)
1 oz
herring
oz
sunflower
seeds
1 oz
Cornish hen
1 oz
lobster meat
Dairy and
Eggs
pumpkin
seeds
oz
walnuts
1 oz
duck
1 oz
mackerel
cup
1 tbsp
nut butterc
1 oz
goose
1 oz
mahimahi
2 oz
quail
1 oz
Octopus
1 oz
perch (ocean)
1 oz
pompano
1 oz
pheasant
1 oz
sausage
(chicken)
1 oz
1 oz
1 oz
turkey (dark)
turkey (white)
1 oz
1 oz
Mussels
egg
cottage
cheese (raw)
greek yogurt
Rockfish

c
a
b
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Mixed Types: Carb Choices

Serving
1 cup
Fruits
(contd)
cranberries
SWG roll
1 cup
Currants
SWG English
muffin
SWG wrap
(small)
1 slice
Low-Starch
Veg
Legumes
Serving
adzuki beans
cup
black beans
1 cup
asparagus
Date
cup
black-eyed beans
cup
bamboo shoots
cup
elderberries
cup
fava beans
1 cup
bok choy
rice bread
figs (large)
cup
garbanzo beans
1 cup
broccoli
1 slice
spelt bread
1 cup
gooseberries
cup
great Northern
beans
1 cup
brussels sprouts
10
rice crackers
grapefruit (small)
cup
green beans
1 cup
cabbage
rye crackers
1720
Grapes
cup
green peas
1 cup
cauliflower
1 cup
Guava
cup
lentils
1 cup
celery
Serving
Bread
Serving
1 slice
SWG bread
Grains
artichoke
cup
brown or wild
rice
1 cup
honeydew melon
cup
lima beans
1 cup
cucumber
cup
amaranth
kiwifruit
(medium)
cup
mung beans
1 cup
daikona
cup
barley
kumquatb
cup
navy beans
1 cup
eggplant
cup
buckwheat
free
Lemons
cup
pink beans
1 cup
fennel
cup
corn
free
Limes
cup
pinto beans
free
garlic
cup
kamut
1 cup
loganberries
cup
red beans
free
gingerroot
cup
millet
Mango
cup
white beans
1 cup
jicama
1 cup
oatmeal
nectarines
(small)
1 cup
kale
cup
quinoa
orange (large)
1 cup
beets
free
lettuced
cup
rye
papaya (large)
1 cup
carrots
1 cup
mushrooms
cup
spelt
peach (medium)
cup
Jerusalem
artichoke
1 cup
okra
cup
SWG cereal
pear (medium)
cup
parsnips
olives
cup
raw granola
persimmons
cup
potato (white)
onion (medium)
1 cup
Pineapple
cup
potato (sweet)
1 cup
pepper (bell)
Fruits
apple (medium)
plums (small)
cup
water chestnuts
free
pepper (hot)
apricots (small)
pomegranate
(small)
Dairy
cup
pumpkin
banana
(medium)
prunes (small)
cup
milk (raw)
cup
radishes
1 cup
blackberries
cup
Raisins
2 oz
plain yogurt
cup
rutabagae
1 cup
blueberries
1 cup
raspberries
1 cup
salad greensd
1 cup
boysenberries
2 cups
Rhubarb
1 cup
spinach
1 cup
cantaloupe
1 cup
strawberries
cup
squash ( winter)f
1 cup
casaba melong
tangerines
(small)
cup
turnip
17
cherries
tomato (large)
1 cup
zucchini
1 cup
watermelon
High-Starch
Veg
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- 11 -
Fat Choices: All Metabolism Types

Serving
Fat
1 tsp
Olive Oil
1 tsp
Cod Liver Oil
1 tsp
Fish Oil
1 tsp
Flax Seed Oil
1 oz
Avocadoa
1 tsp
Raw Butter
freeb
Coconut Oil
1 oz
Raw Cheese
Notes: The fat content of fattier foods such as eggs, meats, oily fish, and nuts has been accounted for in the allotted servings and calories for
each metabolism type, so no separate fat servings need to be counted for these foods.
Avocado is a fruit. Protein Types also may use it as a carbohydrate choice (2 oz)
The Beyond Diet Program does not limit the amount of coconut oil that you can consume each day or account for it in the Sample Meal Plans, Done
For You Meal Plans and Allowable Servings Guide. A reasonable amount would be 1-2 tsp three times per day for cooking.
a
b
Special Note:
You can use this same method of finding your specific portions to experiment with the meal plans that
are not for your specific type. But be careful! Notice if the Carb Type Meal Plan calls for lean chicken
breast and you are a Protein Type, you may experience some hunger after that meal because that
particular protein was too lean. Since Protein Types do better with heavier proteins and Carb Types
do better with leaner proteins some changes may need to be made. As I have said before, paying
attention to your body in the beginning is important but you will find, very quickly how this way of
eating just becomes second nature to you. With a little bit of work in the beginning, you will have a
delicious and natural way of eating and an understanding of what your body wants for the long-term.
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Protein Type Meal Plan #1
Meal
Breakfast
Snack
Quantity
Food
Lamb or Pork Sausage
Item
Servings
Protein
Carb
Fat
Mushrooms and Spinach

Coconut Oil
Sliced Celery and Carrots
Walnut Butter
Beef Burger
Lunch
Spinach Salad with Celery, Cauliflower and

Cucumbers
Raspberries
Snack
Dinner
Green Apple
Hardboiled Eggs
Beef Steak
Steamed Carrots and Cauliflower

Butter
Notes:________________________________________________
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_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 13 -

Meal
Breakfast
Snack
Quantity
Food
Item
Eggs (poached or scrambled) with Spinach
Servings
Protein
Carb
Fat
Canadian Bacon
Sprouted Grain Bread or Apple

Almonds or Walnuts
Pear
Chicken or Turkey (dark meat) grilled or baked
Lunch
Carrot Stick
Brown Rice
Green Salad with Apple Cider Vinegar and Olive Oil
Snack
Macadamia Nut Butter
Celery Sticks and Carrot Sticks

Salmon (broiled)
Dinner
Green Beans
Baked Potato
Butter
Green Salad w/Apple Cider Vinegar and Olive Oil
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 14 -

Meal
Breakfast
Snack
Quantity
Food
Item
Pork, Beef or Turkey Bacon
Servings
Protein
Carb
Fat
Cream of Rice (hot cereal)

Almond or Walnut Butter
Apple
Shrimp (grilled)
Lunch
Avocado
Lentils (cooked)
Raw Vegetables with Olive Oil
Snack
Sunflower Seeds
Pear
Beef Steak (broiled)
Dinner
Cauliflower (raw or steamed)

Brown Rice
Butter
Salad w/Apple Cider Vinegar and Olive Oil
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 15 -

Meal
Breakfast
Snack
Quantity
Food
Item
Oatmeal (cooked with water, add cinnamon)
Servings
Protein
Carb
Fat
Almonds or Walnuts
Blueberries
Cashews
Pear
Ground Beef (in a burger or chili)
Lunch
Kidney Beans
Romaine Lettuce and Tomato Salad

Olive Oil
Snack
Walnut, Almond or Pecan Butter

Celery and Carrot Sticks
Chicken Thighs or Legs
Dinner
Spinach (sauteed in coconut oil)

Cucumber and Tomato Salad
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 16 -

Meal
Breakfast
Snack
Quantity
Food
Leftover Chicken Leg
Item
Servings
Protein
Carb
Fat
Leftover Spinach
Apple
Pumpkin Seeds
Pear
Canned Sardines (in olive oil or water)
Lunch
Brown Rice
Asparagus (steamed)
Green Salad w/Apple Cider Vinegar
Snack
Cashews
Carrot Sticks
Pork Chop (grilled or broiled)
Dinner
Cauliflower (steamed)
Butter
Quinoa
Sliced Cucumbers
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 17 -

Meal
Breakfast
Snack
Quantity
Food
Eggs (omelet)
Item
Servings
Protein
Carb
Fat
Peppers, Onions and Mushrooms

Cashews or Cashew Butter
Banana
Beef Burger
Lunch
Portabella Mushroom Cap
Romaine Lettuce, Carrot, and Celery Salad

Snack
Walnut or Almond Butter

Celery Sticks
Chicken Thighs
Dinner
Spinach (sauteed)
Spaghetti Squash (baked)

Butter
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 18 -

Meal
Breakfast
Snack
Quantity
Food
Chicken Sausage
Item
Servings
Protein
Carb
Fat
Scrambled Eggs (or eggs)

Butter
Green Apple
Almond Butter
Chicken Legs
Lunch
Romaine Salad with Celery, Carrots and Olives

Fresh Lemon Juice and Olive Oil
Blueberries
Snack
Pear
Pecans
Chicken Legs
Dinner
Steamed Green Beans

Butter
Blueberries
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 19 -

Meal
Breakfast
Snack
Quantity
Food
Bacon
Item
Servings
Protein
Carb
Fat
Egg Omelet with Spinach and Asparagus

Coconut Oil
Sardines in Olive Oil
Brown Rice Crackers

Baked Salmon
Lunch
Spinach Salad with Beets

Steamed Asparagus with Butter
Snack
Dinner
Macadamia Nuts
Sliced Celery
Ocean Perch
Baked Okra and Cauliflower

Butter
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 20 -

Meal
Breakfast
Snack
Lunch
Quantity
Food
Item
Raw Egg Shake with Ground Flax Seeds, Coconut

Butter
Servings
Protein
Carb
Fat
Cream, A Banana and Cinnamon

Beef Burger
Carrot Sticks
Spinach Salad with Chopped Celery, Avocado, and

Cucumbers
Ground Dark Turkey Meat
Strawberries
Snack
Pumpkin Seeds
Celery Sticks
Seared Dark Tuna
Dinner
Stir-Fried Asparagus, Cabbage, Peas and Bok Choy

Watercress Salad
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 21 -

Meal
Breakfast
Quantity
Food
Item
Smoked Wild Salmon Rolled up with Romaine

Lettuce
Servings
Protein
Carb
Fat
Peas and Corn

Butter
Snack
Apple
Brazil Nuts
Lamb Burger
Lunch
Spinach Salad wtih Celery, Carrots, Avocado,

Artichoke Hearts
and Olives
Snack
Full Fat Plain Yogurt

Blueberries
Chopped Walnuts and Flax Oil

Steak
Dinner
Onions Sauteed in Coconut Oil

Mixed Green Salad

Cherries
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 22 -

Meal
Breakfast
Snack
Quantity
Food
Pork Sausage
Item
Servings
Protein
Carb
Fat
Poached Eggs
Asparagus and Mushrooms Cooked in Butter

Apple
Swiss Cheese
Almonds
Broiled Pork Chops
Lunch
Buckwheat Grain
Steamed Green Beans

Butter
Snack
Walnuts or Pecans
Celery Sticks
Seafood Dish: Mussels, Scallops, Squid
Dinner
Quinoa
Butter
Bibb Lettuce Salad
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 23 -

Meal
Breakfast
Snack
Lunch
Snack
Quantity
Food
Bacon
Item
Servings
Protein
Carb
Fat
Scrambled Eggs
Steamed Spinach and Carrots with Butter

Coconut Butter
Pecans
Dark Meat Turkey Burger

Celery Sticks
Split Pea Soup
Carrots and Peppers

Hardboiled Eggs
Lamb Chops
Dinner
Spinach Salad

Steamed Beets and Cauliflower
Butter
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 24 -

Meal
Breakfast
Snack
Quantity
Food
Steak
Item
Servings
Protein
Carb
Fat
Eggs
Mashed Sweet Potato with Butter

Celery
Peanut Butter
Skirt Steak
Lunch
Sugar Snap Peas
Sauteed Mushrooms
Coconut Oil
Snack
Coconut Butter
Pistachios
Roast Rack of Lamb
Dinner
Steamed Asparagus
Butter
Wild Rice
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 25 -

Meal
Breakfast
Snack
Lunch
Snack
Quantity
Food
Beef Sausage
Item
Servings
Protein
Carb
Fat
Avocado
Olive Oil
Carrots and Celery Sticks

Pecan Butter
Beef Kidney Pate Ground with Butter, Hazelnuts and

Sea Salt
Brown Rice Crackers
Blueberries
Coconut Butter
Raw Almonds
Pork Chops
Dinner
Steamed Cauliflower
Olive Oil
Blueberries
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 26 -

Meal
Breakfast
Snack
Quantity
Food
Item
Egg Omelet with Goat Cheese and Spinach
Servings
Protein
Carb
Fat
Bacon
Coconut Oil
Pear
Pumpkin Seeds
Ground Lamb with Spices
Lunch
Butternut Squash Soup

Spinach Salad
Snack
Dinner
Sliced Ham
Romaine Lettuce
Sliced Tomatoes
Mackerel with Butter an Fresh Lemon Juice
Steamed Collard Greens and Beets with Butter
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 27 -

Meal
Breakfast
Snack
Lunch
Snack
Quantity
Food
Smoked Wild Salmon
Item
Servings
Protein
Carb
Fat
Tomato Slices
Avocado and Olive Oil

Cottage Cheese
Cucumbers
Turkey Burger (dark meat)

Sprouted Grain Bread
Lettuce and Tomato
Almond Butter
Sliced Apple
Beef Shish-Ka-Bobs
Dinner
Zucchini, Red Pepper and Onion Chunks
Baked Sweet Potato (sprinkle with cinnamon)

Butter
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 28 -

Meal
Breakfast
Snack
Quantity
Food
Item
Quinoa Hot Cereal (made with water)
Servings
Protein
Carb
Fat
Crushed WAlnuts and Pecans
(sweeten with stevia and agave syrup and cinnamon)

Hard Boiled Eggs
Raw Carrots
Tuna Salad
Lunch
Chopped Carrots, Celery, and Onions (for tuna)

Olive Oil
Rice Crackers
Snack
Greek Yogurt
Pumpkin Seeds
Strawberries
Venison Stew
Dinner
Carrots, Onions and Potato (for stew)

Raw Cucumber and Celery Salad
Olive Oil
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 29 -

Meal
Breakfast
Snack
Lunch
Snack
Quantity
Food
Item
Sprouted Grain or Rice Bread
Servings
Protein
Carb
Fat
Bacon
Tomato (bacon and tomato breakfast sandwich)

Walnuts
Strawberries
Venison Stew Leftovers

Strawberries
Cottage Cheese
Blueberries
Duck (baked)
Dinner
Brown Rice
Raw Tomato and Onion Salad

Olive Oil
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 30 -

Meal
Breakfast
Snack
Lunch
Snack
Quantity
Food
Egg w/Spinach
Item
Servings
Protein
Carb
Fat
Almond Butter
Greek Yogurt
Sliced Roast Beef Rollups

Carrot Sticks
Turkey Chili
Kidney Beans (for chili)

Brown Rice Crackers
Pecans or Pecan Butter

Banana
Shrimp
Dinner
Coconut Oil
Peppers, Onions, Mushrooms (make stir-fry)

Wheat Free Soy Sauce
Brown Rice
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 31 -

Meal
Breakfast
Snack
Lunch
Snack
Quantity
Food
Cottage Cheese
Item
Servings
Protein
Carb
Fat
Crushed Almonds or Pecans

Blueberries
Hard Boiled Egg
Tomato and Cucumber Slices

Chicken Drumsticks (baked)
Cauliflower (raw or steamed)

Butter
Almond Butter
Celery Sticks
Apple
Swordfish Steak (baked or grilled)
Dinner
Onions (over steak)

Corn
Green Salad
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 32 -

Carb Type Meal Plan #1
Meal
Breakfast
Snack
Quantity
Food
Chicken Sausage
Item
Servings
Protein
Carb
Fat
Grilled Tomatoes, Peppers and Potatoes

Butter
Pineapple Chunks
Almonds
Baked Flounder
Lunch
Steamed Broccoli and Beets

Mixed Green Salad
Snack
Dinner
Raisins
Walnuts
White Meat Chicken Soup wtih Parsley, Leeks,

Peppers,
Tomatoes, Potatoes and Onions
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 33 -

Meal
Breakfast
Snack
Quantity
Food
Soft-Boiled Eggs
Item
Servings
Protein
Carb
Fat
Papaya Slices
Sliced Turkey Breast Rolled Up with

Romaine Lettuce
Cherries
White Tuna Fish
Lunch
Arugula Salad with Chopped Tomatoes, Celery,

Onions, Beets
And Sprouts
Fresh Lemon Juice, Olive Oil, Sea Salt and Pepper
Snack
Dinner
Full Fat Yogurt

Cucumbers
Fresh Dill
Cod
Baked Potato with Butter

Steamed Broccoli
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 34 -

Meal
Breakfast
Snack
Quantity
Food
Item
Servings
Protein
Carb
Fat
Oatmeal (cooked in water, add cinnamon)

Strawberries
Cashews
Pear
Ground Buffalo (make into chili)
Lunch

Lettuce and Tomato Salad
Snack
Peanut Butter

Orange or Grapefruit
Halibut Steak (broiled)
Dinner
Spinach (sauteed)

Brown Rice
Sliced Cucumber and Tomato Salad
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 35 -

Meal
Breakfast
Snack
Quantity
Food
Scrambled Eggs
Item
Servings
Protein
Carb
Fat

Almonds or Walnuts
Apple
Turkey Burger (ground white meat turkey)
Lunch
Brown Rice

Pear
Snack
Cashew Butter
Rice Crackers
Codfish (baked)
Dinner
Green Beans (steamed)

Sweet Potato (baked)
Butter
Tomato and Cucumber Salad w/Olive Oil
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 36 -

Meal
Breakfast
Snack
Quantity
Food
Item
Turkey or Chicken Sausage
Servings
Protein
Carb
Fat

Blueberries
Pumpkin or Sunflower Seeds

Banana or Apple
Flounder (broiled)
Lunch
Quinoa
Lettuce, Tomato, Peppers, and Cucumber Salad

Snack
Peanut Butter
Rice Crackers
Cornish Hen (roasted)
Dinner
Sweet Potato or Yam (baked)

Butter
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 37 -

Meal
Breakfast
Snack
Quantity
Food
Turkey Bacon
Item
Servings
Protein
Carb
Fat
Millet or Quinoa (hot cereal)

Grapefruit
Almonds
Strawberries
Chicken (grilled)
Lunch
Kamut (cooked)
Lentils
Broccoli (steamed or raw)
Snack
Walnut Butter
Celery Sticks
Grapes
Shrimp or Scallops (grilled or baked)
Dinner
Peppers, Mushrooms, Onions (stir fried)

Brown Rice
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 38 -

Meal
Breakfast
Snack
Quantity
Food
Item
Hot Rice Cereal with Sunflower Seeds, Coconut

Butter,
Servings
Protein
Carb
Fat
Honey, and Sliced Peaches

Soft-Boiled Eggs
Grapes
Grilled Chicken Breast
Lunch
Radicchio and Watercress Salad with Cabbage,

Cucumber
and Leeks Dressed in Apple Cider Vinegar and Olive

Oil
Baked Squash
Snack
Peach
Almonds
Broiled Pork Chops
Dinner
Mixed Wild and Brown Rice
Romaine Salad with Peppers, Cucumbers and

Scallions
Apple Cider Vinegar, Olive Oil, Sea Salt and Pepper
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 39 -

Meal
Breakfast
Snack
Quantity
Food
Item
Turkey or Chicken Breakfast Sausage
Servings
Protein
Carb
Fat
Green Beans or spaghetti Squash

Strawberries
Pumpkin Seeds
Banana
Mhi Mahi (broiled)
Lunch
Romaine, Cucumber and Tomato Salad

Grapes
Snack
Peanut Butter
Apple
Raisins
Cornish Hen (baked)
Dinner
Broccoli (steamed)
Butter
Raw Red Peppers
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 40 -

Meal
Breakfast
Snack
Lunch
Snack
Quantity
Food
Scrambled Eggs
Item
Servings
Protein
Carb
Fat
Corn Polenta
Steamed Kale
Watermelon
Almond Butter
Broiled Trout
Steamed Zucchini and Brussels Sprouts

Butter
Apple
Cashew Butter
Baked Halibut
Dinner
Quinoa
Mixed Green Salad
Fresh Lemon Juice, Olive Oil, Sea Salt and Pepper
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 41 -

Meal
Breakfast
Snack
Quantity
Food
Item
Buckwheat Pancakes with Maple Syrup and Butter
Servings
Protein
Carb
Fat
Poached Eggs
Sliced Tomatoes
Turkey Slices
Chicken or Turkey breast
Lunch
Romaine Salad with Tomatoes, Turnips, Zucchini and

Peppers
Snack
Strawberries
Cottage Cheese
Baked Tilapia
Dinner
Baked Sweet Potato
Steamed Collard Greens

Butter
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 42 -

Meal
Breakfast
Quantity
Food
Item
White Tuna Salad with Chopped Apples, Cranberries,

Parsley
Servings
Protein
Carb
Fat
Celery, Honey Mustard, Olive Oil, and Sea Salt

Apple
Snack
Steamed Brussels Sprouts Mixed with

Pine Nuts
Leftover Tuna Salad
Lunch
Mixed Green Salad wtih Cabbage, Cucumbers and

Pine Nuts
Snack
Grapefruit
Sliced Turkey Breast

Broiled Trout
Dinner
Brown Rice
Mixed Green Salad with Sprouts
Frehs Lemon Juice and Olive Oil
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 43 -

Meal
Breakfast
Snack
Lunch
Snack
Quantity
Food
Item
Shake with Full Fat Yogurt
Servings
Protein
Carb
Fat
Banana and Honey
Almonds and Flax Oil
Egg Salad with Celery, Parsley, Olive Oil, Sea Salt

and Pepper
Broccoli
Chicken Sausage Kabobs
Peppers, Zucchini, Onions

Butternut Squash Soup
Sunflower Seeds
Cantaloup and Honeydew

Halibut
Dinner
Lentils
Brown Rice
Grilled Onions
Coconut Oil
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 44 -

Meal
Breakfast
Snack
Quantity
Food
Egg Omelet
Item
Servings
Protein
Carb
Fat
Broccoli, Onions, Tomatoes

Coconut Oil
Fresh Green Vegetable Juice
Almond and Coconut Butter (mixed)

Ground White Meat Chicken
Lunch
Basmati Rice
Romaine Salad with Mixed Peppers

Snack
Dinner
Mango
Sunflower Seeds
Baked Cornish Hen
Steamed Beets, Cabbage and Zucchini

Butter
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 45 -

Meal
Breakfast
Snack
Lunch
Quantity
Food
Turkey Bacon
Item
Servings
Protein
Carb
Fat
Poached Eggs
Grapefruit
Sliced Cucumber
Sliced Pepper
Almonds
Cobb Salad with Romaine, Cilantro, Turkey Breast,

Hardboiled
Egg, Tomatoes, Onions and Radishes
Sea Salt and Pepper
Snack
Watermelon
Almonds
Fresh Water Perch
Dinner
Grilled Eggplant and Garlic

Millet Grain
Olive Oil
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
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www.BeyondDiet.com
- 46 -

Meal
Breakfast
Snack
Quantity
Food
Item
Chicken or Turkey Sausage
Servings
Protein
Carb
Fat
Broccoli
Coconut Oil
Orange
Soft-Boiled Eggs
Ground White Meat Turkey
Lunch
Buckwheat Grain
Arugula Salad with Onions, Zucchini and Peppers

Snack
Nectarine
Almonds
Chicken Breast
Dinner
Sweet Potato
Steamed Broccoli
Butter
Notes:________________________________________________
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www.BeyondDiet.com
- 47 -

Meal
Breakfast
Quantity
Food
Egg
Item
Servings
Protein
Carb
Fat
Sprouted Grain or Rice Bread (egg sandwich or

French toast)
Apple or Apple Sauce
Snack
Greek Yogurt
Raspberries or Blueberries
Turkey Breast (sliced)
Lunch
Lettuce and Tomato
Sprouted Grain, Rice or Spelt Bread

Mango Slices
Snack
Pecans
Raisins
Mahi Mahi (grilled or baked)
Dinner
Corn
Lettuce, Tomato, Cucumber, Peppers, Onion Salad

Cherries
Notes:________________________________________________
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- 48 -

Meal
Breakfast
Snack
Quantity
Food
Item
Servings
Protein
Carb
Fat
Crushed Walnuts and Pecans

Strawberries
Cottage Cheese
Pineapple Chunks
Tuna Salad (light tuna)
Lunch

Olive Oil
Rice Crackers
Snack
Yogurt
Almonds
Buffalo Meatballs
Dinner
Tomato Sauce
Spelt or Rice Pasta

Green Salad
Notes:________________________________________________
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www.BeyondDiet.com
- 49 -

Meal
Breakfast
Snack
Quantity
Food
Veggie Omelet
Item
Servings
Protein
Carb
Fat
Peppers, Onion, Tomato, Mushrooms

Sprouted Grain or Rice Bread
Cashew or Peanut Butter
Apple or Pear
Turkey Burger (light meat)
Lunch

Lettuce and Tomato
Strawberries
Snack
Peach
Walnuts
Shrimp
Dinner
Coconut Oil

Brown Rice
Notes:________________________________________________
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www.BeyondDiet.com
- 50 -

Meal
Breakfast
Snack
Quantity
Food
Greek Yogurt
Item
Servings
Protein
Carb
Fat
Strawberries, Blueberries
Oatmeal
Soft Boiled Egg
Sliced Green, Red and Yellow Peppers

Shrimp
Lunch
Avocado
Tomato and Cucumber Salad
Snack
Turkey Breast Slices

Rice Crackers
Chicken Shish-Ka-Bobs
Dinner
Zucchini, Red Pepper and Onion Chunks
Baked Sweet Potato (sprinkle with cinnamon)

Butter (add to potato)
Notes:________________________________________________
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www.BeyondDiet.com
- 51 -

Meal
Breakfast
Snack
Quantity
Food
Cottage Cheese
Item
Servings
Protein
Carb
Fat
Crushed Almonds or Pecans

Pineapple Chunks
Almond Butter
Apple Sauce
Chicken Breast (grilled or baked)
Lunch
Baked Sweet Potato

Broccoli (steamed)
Butter (for potato and broccoli)
Snack
Yogurt
Pumpkin Seeds and Sunflower Seeds

Turkey Chili
Dinner
Sprouted Grain or Spelt Tortilla

Sliced Tomato
Notes:________________________________________________
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www.BeyondDiet.com
- 52 -

Mixed Type Meal Plan #1
Meal
Breakfast
Snack
Quantity
Food
Beef or Pork Bacon
Item
Servings
Protein
Carb
Fat
Grapefruit
Macadamia Nuts

Chicken Breast
Lunch
Steamed Broccoli
Brown Rice
Butter
Snack
Apple

Lamb Chops
Dinner
Chopped Tomato, Cucumber and Onion Salad

Brown Rice
Notes:________________________________________________
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www.BeyondDiet.com
- 53 -

Meal
Breakfast
Snack
Quantity
Food
Eggs (omelet)
Item
Servings
Protein
Carb
Fat
Spinach, Peppers, and Onions (in omelet)

Almonds or Walnuts
Apple
Cucumber Slices
Turkey Burger (ground white and dark meat)
Lunch
Carrot Sticks
Brown Rice
Sliced Tomato
Snack
Peanut Butter
Rice Crackers
Celery Sticks
Halibut Steak (broiled)
Dinner
Green Beans (sauteed in butter and garlic)

Notes:________________________________________________
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www.BeyondDiet.com
- 54 -

Meal
Breakfast
Snack
Quantity
Food
Item
Turkey or Chicken Breakfast Sausage
Servings
Protein
Carb
Fat
Blueberries or strawberries
Banana or Apple
Carrot STicks
Salmon Filet (broiled)
Lunch
Sweet Potato or Yam
Lettuce, Tomato, Pepper and Cucumber Salad

Snack
Pumpkin Seeds
Pear
Shrimp (stir fried)
Dinner
Peppers, Onions, Mushrooms (stir fried)

Brown Rice
Sliced Cucumbers and Carrots
Notes:________________________________________________
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www.BeyondDiet.com
- 55 -

Meal
Breakfast
Quantity
Food
Scrambled Eggs
Item
Servings
Protein
Carb
Fat
Hot Rice Cereal (sweetened with stevia or agave

syrup)
Butter
Snack
Celery Sticks
Almond Butter
Baked Salmon
Lunch
Arugula Salad with Peppers and Onions

Steamed Zucchini with Butter
Snack
Shake wtih Coconut Water, Pineapple and Coconut

Butter
Flounder
Dinner
Steamed Asparagus wtih Butter

Sliced Avocado
Notes:________________________________________________
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www.BeyondDiet.com
- 56 -

Meal
Breakfast
Snack
Quantity
Food
Bacon
Item
Servings
Protein
Carb
Fat
Scrambled Eggs

Banana
Almond Butter
Baked Cornish Hen
Lunch
Quinoa
Spinach and Garlic

Coconut Oil
Snack
Dinner

Romaine Lettuce
Broiled Pork Chops
Mixed Brown and Wild Rice
Sliced Cucumber and Tomato
Notes:________________________________________________
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www.BeyondDiet.com
- 57 -

Meal
Breakfast
Snack
Quantity
Food
Item
Egg Omelet with Mozzarella Cheese
Servings
Protein
Carb
Fat
Tomatoes, Mushrooms and Onions

Sardines in Olive Oil
Brown Rice Crackers

Chicken Breast
Lunch
Romaine Salad with Cauliflower, Cucumbers, and

Celery
Quinoa
Snack
Sliced Tomatoes
Sliced Turkey breast

Olive Oil
Lamb Steak
Dinner
Mixed Green Salad with Broccoli, Cabbage and

Carrots
Notes:________________________________________________
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www.BeyondDiet.com
- 58 -

Meal
Breakfast
Snack
Quantity
Food
Lamb Sausage
Item
Servings
Protein
Carb
Fat
Steamed Kale
Corn Polenta
Honeydew and Cantaloupe

Brazil Nuts
Buffalo Burger
Lunch
Mixed Green Salad wtih Chopped Tomatoes and

Onions
Steamed Brussels Sprouts with Butter
Snack
Sunflower Seeds or Pecans

Strawberries
Baked Cod
Dinner
Steamed Cauliflower and Turnips

Butter
Millet
Notes:________________________________________________
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www.BeyondDiet.com
- 59 -

Meal
Breakfast
Snack
Lunch
Snack
Quantity
Food
Greek Yogurt
Item
Servings
Protein
Carb
Fat
Blueberries
Chopped Walnuts and Ground Flax Seeds

Papaya
Cashews
Beef Burger
Steamed Kale and Zucchini

Olive Oil
Baked Apples
Walnuts
Red Snapper
Dinner
Steamed Asparagus
Sliced Avocado
Notes:________________________________________________
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www.BeyondDiet.com
- 60 -

Meal
Breakfast
Snack
Quantity
Food
Item
Egg (poached or scrambled)
Servings
Protein
Carb
Fat
Turkey or Beef Bacon
Oatmeal (cooked with water, add cinnamon)

Cashews
Pear
Celery Sticks
Buffalo (ground and made into chili)
Lunch
Lettuce and Tomato Salad

Olive Oil
Snack
Walnut or Pecan Butter

Lean Steak (grilled)
Dinner
Spinach (sauteed)

Wild Rice
Notes:________________________________________________
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www.BeyondDiet.com
- 61 -

Meal
Breakfast
Snack
Quantity
Food
Leftover Grilled Steak
Item
Servings
Protein
Carb
Fat
Leftover Spinach and Spaghetti Squash

Red Apple
Pecans
Strawberries
Sliced Cucumbers
Flounder (broiled)
Lunch
Quinoa
Celery, Tomato and Pepper Salad w/Olive Oil

Butter
Snack
Almonds
Banana
Cornish Hen (baked)
Dinner

Butter
Notes:________________________________________________
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www.BeyondDiet.com
- 62 -

Meal
Breakfast
Snack
Lunch
Snack
Quantity
Food
Turkey Sausage
Item
Servings
Protein
Carb
Fat
Grilled Tomatoes, Peppers and Onions

Potatoes
Almonds
Sliced Mixed Peppers
Cobb Salad with Turkey, Ham, Bacon, Eggs

Romaine Lettuce with Carrots and Celery
Plum
Peanuts
Beef Chili with Onions and Tomatoes
Dinner
Red Beans
Brown Rice
Mixed Green Salad
Notes:________________________________________________
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www.BeyondDiet.com
- 63 -

Meal
Breakfast
Snack
Lunch
Snack
Quantity
Food
Item
White Tuna Salad wtih Olive Oil and Honey Mustard
Servings
Protein
Carb
Fat
Chopped Apples, Cranberries, Celery

Celery Sticks
Apple
Pecans
Lamb Burger
Steamed Swiss Chard with Butter and Garlic

Carrot Sticks
Peanut Butter
Mahi Mahi
Dinner
Spinach Salad

Buttered Corn and Carrots
Notes:________________________________________________
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www.BeyondDiet.com
- 64 -

Meal
Breakfast
Snack
Lunch
Quantity
Food
Poached Eggs
Item
Servings
Protein
Carb
Fat
Feta Cheese and Spinach Sauteed in Coconut Oil

Carrot and Celery Sticks
Pumpkin Seeds
Mackerel Seasoned wtih Butter, Fresh Lemon Juice,

Parsley
Sea Salt and Pepper
Arugula Salad with Apple Cider Vinegar and Olive Oil

Sauteed Leeks
Snack
Kiwi
Macadamia Nuts
Baked Cornish Hen
Dinner
Lentils
Basmati Rice
Cucumber Slices
Notes:________________________________________________
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www.BeyondDiet.com
- 65 -

Meal
Breakfast
Snack
Quantity
Food
Turkey Bacon
Item
Servings
Protein
Carb
Fat
Scrambled Eggs
Watermelon
Apple Sauce
Peanut Butter or Almond Butter

Chicken Legs
Lunch
Grilled Eggplant and Garlic
Romaine Salad with Chopped Cucumbers and

Tomatoes
Snack
Green Apple
Soft-Boiled Eggs
Sliced Tomatoes
Shrimp Stir-Fry
Dinner
Brown Rice
Eggs
Bok Choy, Bambook Shoots, Eggplant, Peppers, and

Zucchini
Notes:________________________________________________
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_____________________________________________________
www.BeyondDiet.com
- 66 -

Meal
Breakfast
Snack
Quantity
Food
Item
Peanut Butter or Almond Butter
Servings
Protein
Carb
Fat
Oatmeal (cooked in water, add cinnamon)

Blueberries or Raisins
Peach
Cashews
Sardines or Salmon
Lunch
Avocado
Sliced Tomato
Olive Oil
Snack
Sliced Turkey
Carrots
Strawberries
Lamb Chop (grilled)
Dinner
Zucchini (green and yellow, grilled)

Yam (baked)
Butter
Notes:________________________________________________
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www.BeyondDiet.com
- 67 -

Meal
Breakfast
Snack
Quantity
Food
Smoked Wild Salmon
Item
Servings
Protein
Carb
Fat
Tomato Slices
Avocado and Olive Oil

Pecan Butter
Apple
Turkey Breast (sliced)
Lunch
Lettuce and Tomato
Sproute Grain, Rice or Spelt Bread

Snack
Dinner
Greek Yogurt
Blueberries
Buffalo Meatloaf (use ground buffalo instead of beef

in recipe)
Sauteed Spinach
Green Salad
Notes:________________________________________________
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_____________________________________________________
www.BeyondDiet.com
- 68 -

Meal
Breakfast
Quantity
Food
Eggs
Item
Servings
Protein
Carb
Fat
Sprouted Grain, Rice or Spelt Bread (egg sandwich

or French toast)
Snack
Almonds and Pumpkin Seeds
Dried Cranberries (no sugar added)

Chicken Breast (grilled or baked)
Lunch
Baked Sweet Potato

Broccoli (steamed)
Butter (for potato and broccoli)
Snack
Dinner
Cottage Cheese
Apple Sauce
Grilled Red Snapper
Green Beans Sauteed with Almonds

Wild Rice
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 69 -

Meal
Breakfast
Snack
Quantity
Food
Item
Servings
Protein
Carb
Fat
Crushed Walnuts and Pecans

Raisins or Berries
Soft Boiled Eggs
Carrot Sticks
Turkey Chili
Lunch
Sprouted Grain or Spelt Tortilla

Sliced tomato
Snack
Peanut Butter
Raisins

Shrimp
Dinner
Coconut Oil

Brown Rice
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 70 -

Meal
Breakfast
Snack
Quantity
Food
Greek Yogurt
Item
Servings
Protein
Carb
Fat
Almonds
Banana
Turkey Breast Slices

Sliced Tomato
Tuna Salad (light or dark tuna)
Lunch

Olive Oil
Rice Crackers
Snack
Cottage Cheese
Mango
Lamb Burger
Dinner
Portabella Mushroom Caps

Lettuce and Tomato
Cherries
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 71 -

Meal
Breakfast
Snack
Lunch
Snack
Quantity
Food
Beef or Turkey Bacon
Item
Servings
Protein
Carb
Fat

Sliced Tomato
Cashew Butter
Banana
Wild Smoked Salmon

Avocado
Sliced Tomato and Cucumbers

Greek Yogurt
Sunflower Seeds
Blueberries
Buffalo or Beef Chili
Dinner
Sprouted Grain or Spelt Torilla

Sliced Tomato
Notes:________________________________________________
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_____________________________________________________
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_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
www.BeyondDiet.com
- 72 -

Beyond Diet Meal Plans

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Beyond Diet Meal Plans

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COMPLETELY

DONE FOR YOU

By Isabel De Los Rios

The Beyond Diet Done-For-You Meal Plans

The Beyond Diet DoneFor-You Meal Plans

Making Each Meal Plan Specific For You

Breakfast: 3 Protein, 1 Carb

Lamb, Chicken, or Turkey Sausage

Sliced Celery and Carrots

Spinach Salad with Celery, Cauliflower and

Steamed Carrots and Cauliflower

Apple Cider Vinegar and Olive Oil

Allowable Servings Guide

Carb Types: Protein Choices

All nuts and seeds must be raw.

Carbohydrate Types: Carb Choices

Protein Types: Protein Choices

pork (any cut)

All nuts and seeds must be raw.

Protein Types: Carb Choices

Mixed Types: Protein Choices

pork (any cut)

All nuts and seeds must be raw.

Mixed Types: Carb Choices

Fat Choices: All Metabolism Types

Cod Liver Oil

Flax Seed Oil

Protein Type Meal Plans

Protein Type Meal Plans

Mushrooms and Spinach

Spinach Salad with Celery, Cauliflower and

Steamed Carrots and Cauliflower

Protein Type Meal Plans

Protein Type Meal Plan #2

Eggs (poached or scrambled) with Spinach

Sprouted Grain Bread or Apple

Chicken or Turkey (dark meat) grilled or baked

Green Salad with Apple Cider Vinegar and Olive Oil

Macadamia Nut Butter

Celery Sticks and Carrot Sticks

Green Salad w/Apple Cider Vinegar and Olive Oil

Protein Type Meal Plans

Protein Type Meal Plan #3

Pork, Beef or Turkey Bacon

Cream of Rice (hot cereal)

Raw Vegetables with Olive Oil

Beef Steak (broiled)

Cauliflower (raw or steamed)

Salad w/Apple Cider Vinegar and Olive Oil

Protein Type Meal Plans

Protein Type Meal Plan #4

Oatmeal (cooked with water, add cinnamon)

Ground Beef (in a burger or chili)

Romaine Lettuce and Tomato Salad

Walnut, Almond or Pecan Butter

Spinach (sauteed in coconut oil)

Apple Cider Vinegar and Olive Oil

Protein Type Meal Plans

Protein Type Meal Plan #5

Canned Sardines (in olive oil or water)

Green Salad w/Apple Cider Vinegar

Pork Chop (grilled or broiled)

Protein Type Meal Plans