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Sample

Meal Plan

It feels good to eat well (and healthy)
We, at The Mind-Body Upgrade Program, understand that change can be difficult so we want to make sure this experience is postive and that the suggestions we make will result in long-lasting results.
 
One of the hardest things about losing weight is the change in food choices. However, our students, and clients, quickly realize that when you eat nutrient-dense whole-food you are able to eat more, without feeling deprived and see results.
 
Here is a sample meal plan like one you may see in the program:
Breakfast
 
Banana Split Smoothie:
  • 1 banana
  • 1 cup frozen strawberries
  • 1 Scoop Dutch Chocolate Juice Plus Complete Powder or raw cacao powder
  • 1 cup water or fresh almond milk
 
 
Blend until smooth and enjoy!
 
Lunch
 
King Kale Salad:

  • 1 head curly green kale, washed, dried, stems removed, and chopped

  • 1 tomato

  • 1 cucumber, peeled and chopped

  • 1 carrot, grated

  • 1 date, chopped

  • ½ cup cranberries

  • 1 Tbsp hemp seeds

  • 1 avocado

  • 1 Tbsp lemon juice

  • Pinch of sea salt

 

Place kale, salt and lemon juice in a bowl. Massage until kale leaves are tender. Add remaining ingredients, toss and serve.
 
* Recipe from "The Magic of Living Nutrition" by Rachel Joy Olsen.
 
Dinner
 
Fast & Fiesty Fajitas:

  • 1 can (16 oz) black beans 

  • 1 small onion, diced

  • 1 fresh tomato, diced

  • 1 yellow pepper, diced

  • 1 tsp chili powder

  • ½ tsp sea salt

  • ½ tsp ground cumin

  • ½ tsp fresh ground pepper

  • 2 – 3 large brown rice tortillas

Toppings:

  • 1 avocado, mashed in bowl with 1 tbsp lemon juice.

  • 1 tomato, diced

  • 1 -2 cups lettuce chopped

  • Daiya shredded cheese (optional)

 
Preheat oven to 350 degrees. Coat pan with coconut or grapeseed oil
Add onion and pepper. Cook until onions are translucent (about 2 minutes).
Add black beans and spices. Cook for about 5 minutes or until warm. Stirring often.
Heat tortillas on a cookie sheet on low heat. (about 2 minutes).
Divide toppings and bean mix evenly among tortillas.
Snack
 
Raw Chocolate Pudding

  • 2 cup raw cashews, soaked in water for 2 hours

  • 6 tbsp raw cacao powder

  • 1 avocado

  • 2-3 dates, soaked in water

  • ½ cup coconut water

  • 3 tbsp coconut oil

  • 3 tbsp coconut butter

  • 1 tbsp plus 1 tsp almond extract

  • 2 tsp vanilla powder

  • Pinch sea salt

     

 
Blend all ingredients in Vita Mix or high-speed blender until smooth.
 
Recommended Supplements
 
Baseline nutrition:
These are the basic recommend supplements for everyone who wants to upgrade their mind and body.

 

Higher level nutrition (choose the category that best fits your needs):
 
 

And start living TODAY!

More Recipes

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