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2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
1
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
WEEKLY MEALS MADE
EASY: WEEK 1 Here are your suggested meals for the week plus a shopping list to make
planning easy as 1-2-3.
PLEASE NOTE: Dressings, snacks, protein balls, dips, toppings and drinks are not
included in your sample meal plan or shopping list. Please add 1-2 snacks per
day in between meals, if needed, or have a green juice or cup of tea.
2
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
THIS WEEK’S PLAN
YOUR OMNIVORE WEIGHTLOSS
MEALS AT A GLANCE
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Coco
Smoothie
Warm Chia
Pudding
Immune
Smoothie
Coconut Milk
Yogurt and
Berries
Ginger
Smoothie
Scrambled
Eggs with
Avocado
Toast
Lemon
Smoothie
Massaged
Kale with
Tuna
Cucumber
Spinach
Salad with
Deli Chicken
Breast Slices
Roasted
Chicken
Breast with
Squash and
Mixed
Greens
Shrimp and
Green Bean
Salad
Quinoa
Tabbouleh
with Roasted
Salmon
Veggie Boats
with Lentils
Grapefruit
Salad
Roasted
Brussel
Sprouts with
Lentils and
Salmon
Cauliflower
Mash with
Black Beans
and Shrimp
Spicy
Roasted
Chicken
Breasts with
Vegetables
Zucchini Zen
Bowl with
Turkey Burger
Patties
Cauliflower
Mash with
Black Beans
and Shrimp
Ginger
Sautéed
Vegetables
with Sliced
Roast Beef
Vegetable
Curry with
Salmon
3
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
SHOPPING LIST WEEK 1
VEGETABLES
Avocado – 8.5
Spinach – 5 cups
Kale Leaves – 6
Kale (any variety) – 1 bunch
Scallions – 6
Baby Spinach – 3 cups
Cucumber (peeled/chopped) – 4 cups
Carrot – 2
Red Pepper – 1
Purple Cabbage (chopped/Shredded) – 4 ½ cups
Red Onion – 1
Butternut Squash (chopped) – 4 cups
Mixed Greens - 12 cups
Fresh Green Beans – 1 lb.
Cucumber – 2
Romaine Lettuce Leaves – 4
Tomato – 1
Onion - 4
Sprouts – 1 cup
Cherry Tomatoes (sliced/halved) – ½ cup
Brussel Sprouts – 1lb.
Cauliflower – 2 heads
Beets – 2
Cherry Tomatoes – 2 handfuls
Zucchini (chopped) – 2 cups
Broccoli – 1 bunch
Carrots (chopped) – 2 cups
FRUIT
4
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
Blueberries – ½ cup
Grapefruit - 2
Orange – 1
Frozen Berries – 1 cup
Pineapple – ½ cup
Lemon - 17.5
Fresh Fruit (your choice) – 1 cup
Fresh Berries (your choice) – 1 cup
MISCELLANEOUS
Raw Cacao
Brown Rice Tortillas - 4
EVOO
Coconut Oil
Honey
Vanilla Coconut Milk Yogurt – 1 cup
Ezekiel Bread – 1 slice
Tahini
Quinoa (cooked) – 3 cups
Brown Lentils (cooked) – 4 cups
15-ounce can black beans – 2
Brown Rice (cooked) – 6 cups
PROTEINS
Eggs – 2
5-ounce can tuna in water or extra virgin olive oil – 1
deli chicken breast (recommend Applegate brand) – 4 slices, ½ lb.
Chicken Breast – 2
Raw Shrimp (shelled) – 3 lbs.
Salmon Fillets – 6
Chicken Breast – 2
Ground Turkey – 1 lb.
Deli Roast Beed (recommend Applegate brand) – 4 slices
LIQUIDS
5
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
nondairy milk or water – 6 ½ cups
Vegetable Broth – 4 cups
Organic Coconut Milk 13.5 oz. can - 1
SEEDS & NUTS
Chia Seeds
Hemp Seeds
Sunflower Seeds
Sesame Seeds
HERBS & SPICES
Cinnamon
Pumpkin Pie Spice
Parsley – 2 handfuls
Cayenne
Ginger – 4 inches
Sea Salt
Black Pepper
Dried Basil
Garlic Clove – 10
Italian Seasoning
Flat Leaf Parsley – 1 bunch
Fresh Mint Leaves
Smoked Paprika
Dried Thyme
Cilantro – 1 bunch
Cumin
Garlic Powder
Onion Powder
Turmeric
Thyme
Curry Powder
6
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
JUST IN CASE YOU WANT
TO CHANGE IT UP
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
7
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
MY SIGNATURE SNACK IDEAS
FOR THE WEEK
MY NOTES:
THIS IS YOUR CHANCE TO WRITE DOWN, IN ADDITION TO YOUR FOOD DIARY,
WHAT WORKED FOR YOU AND WHAT DID NOT. THIS IS HOW YOU ARE GOING TO
ACCESS YOUR UNIQUE BLUEPRINT FOR SUCCESS!
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
0
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
1
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
WEEKLY MEALS MADE
EASY: WEEK 2 Here are your suggested meals for the week plus a shopping list to make
planning easy as 1-2-3.
PLEASE NOTE: Dressings, snacks, protein balls, dips, toppings and drinks are not
included in your sample meal plan or shopping list. Please add 1-2 snacks per
day in between meals, if needed, or have a green juice or cup of tea.
2
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
THIS WEEK’S PLAN
YOUR OMNIVORE WEIGHTLOSS
MEALS AT A GLANCE
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Raisin Spiced
Oatmeal
Berry
Smoothie
Scrambled
Eggs with
Avocado
Toast
Coco
Smoothie
Coconut Milk
Yogurt and
Berries
Immune
Smoothie
Warm Chia
Pudding
Tex Mex
Cauliflower
Rice
Cucumber
Spinach
Salad with
Deli Chicken
Breast Slices
Raw Noodle
Collard Wrap
Cucumber
Spinach
Salad with
Deli Chicken
Breast Slices
Tex Mex
Cauliflower
Rice
Shrimp and
Green Bean
Salad
Massaged
Kale with
Tuna
Stuffed
Acorn
Squash with
Roasted
Chicken
Ginger
Sautéed
Vegetables
with Sliced
Roast Beef
Sautéed Kale
with Beef
and Soba
Noodles
Stuffed
Acorn
Squash with
Roasted
Chicken
Roasted
Root Veggie
Salad with
Turkey Slices
Ginger
Sautéed
Vegetables
with Sliced
Roast Beef
Roasted
Brussel
Sprouts with
Lentils and
Salmon
3
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
SHOPPING LIST WEEK 2
VEGETABLES
Avocado – 4
Spinach – 5 cups
Kale Leaves – 4
Scallions – 6
Cherry Tomatoes – 2 handfuls
Baby Spinach – 6 cups
Cucumber (peeled/chopped) – 4 cups
Carrot – 5
Red Pepper – 2
Purple Cabbage (chopped)- 5 cups
Red Onion – 2
Collard Leaves – 2
Beet – 2
Fresh Green Beans – 1 lb.
Mixed Greens – 6 cups
Kale (any variety) – 2 bunches
Acorn Squash – 2
Onion – 7
Celery Stalks – 4
Carrots (chopped) – 3 cups
Fennel Bulb – 1
Brussel Sprouts – 1 lb.
FRUIT
Fresh Fruit (your choice chopped) – 2 cups
Fresh Berries (your choice) - 2 cups
Blueberries – ½ cup
Orange – 1
Lime – 2
Lemon - 15
4
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
MISCELLANEOUS
Rolled Oats
Tahini
Raw Cacao
Raisins
Honey
Coconut Oil
Ezekiel Bread – 1 slice
Vanilla Coconut Milk Yogurt – 1 cup
Cauliflower Rice – 8 cups
EVOO
Kelp Noodles 12 oz. pack – 1
Cooked Quinoa – 1 cup
Cooked Lentils – 6 cups
Cooked Brown Rice – 4 cups
Soba Noodles – 2 oz.
Gomasio
PROTEINS
Vanilla Protein Powder
Eggs – 2
Deli Roasted Chicken Breast (recommended Applegate Brand) – 8 slices
Raw Shrimp (shelled) – 1 lb.
Deli roast beef (recommend Applegate brand) – 8 slices
deli turkey slices (recommend Applegate brand) – 4 slices
5-ounce can tuna in water or extra virgin olive oil – 1
Roasted Chicken – 4 cups
Flank or Skirt Steak – 1
Salmon Fillets - 2
LIQUIDS
Non-Dairy Milk – 4.5 cups
5
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
SEEDS & NUTS
Chia Seeds
Flax Seeds
Sesame Seeds
HERBS & SPICES
Pumpkin Pie Spice
Italian Seasoning
Sea Salt
Garlic Clove - 10
Black Pepper
Parsley – 1 bunch
Cinnamon
Chili Powder
Turmeric
Cumin
Smoked Paprika
Cayenne
Cilantro – 2 bunches
Dried Basil
Fresh Basil – 1 handful
Sage
Thyme
Ginger – 3 inches
6
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
JUST IN CASE YOU WANT
TO CHANGE IT UP
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
7
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
MY SIGNATURE SNACK IDEAS
FOR THE WEEK
MY NOTES:
THIS IS YOUR CHANCE TO WRITE DOWN, IN ADDITION TO YOUR FOOD DIARY,
WHAT WORKED FOR YOU AND WHAT DID NOT. THIS IS HOW YOU ARE GOING TO
ACCESS YOUR UNIQUE BLUEPRINT FOR SUCCESS!
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
0
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
1
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
WEEKLY MEALS MADE
EASY: WEEK 3 Here are your suggested meals for the week plus a shopping list to make
planning easy as 1-2-3.
PLEASE NOTE: Dressings, snacks, protein balls, dips, toppings and drinks are not
included in your sample meal plan or shopping list. Please add 1-2 snacks per
day in between meals, if needed, or have a green juice or cup of tea.
2
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
THIS WEEK’S PLAN
YOUR OMNIVORE WEIGHTLOSS
MEALS AT A GLANCE
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Ginger
Smoothie
Raisin Spiced
Oatmeal
Lemon
Smoothie
Scrambled
Eggs with
Avocado
Toast
Berry
Smoothie
Coconut Milk
Yogurt and
Berries
Coco
Smoothie
Shrimp and
Green Bean
Salad
Massaged
Kale Salad
with Tuna
Quinoa
Tabbouleh
with Roasted
Salmon
Cucumber
Spinach
Salad with
Deli Chicken
Breast Slices
Sweet Sprout
Salad
Quinoa
Tabbouleh
with Roasted
Salmon
Raw Noodle
Collard Wrap
Quinoa
Vegetable
Stew with
Pulled
Roasted
Chicken
Roasted
Brussel
Sprouts with
Lentils and
Salmon
Cauliflower
Mash with
Black Beans
and Shrimp
Stuffed
Acorn
Squash with
Roasted
Chicken
Roasted
Brussel
Sprouts with
Lentils and
Salmon
Spicy
Roasted
Chicken
Breast with
Vegetables
Cauliflower
Mash with
Black Beans
and Shrimp
3
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
SHOPPING LIST WEEK 3
VEGETABLES
Avocado – 6.5
Spinach – 6 cups
Kale Leaves – 2
Green Beans – 1 lb.
Mixed Greens – 7 cups
Kale (any variety) – 1 bunch
scallions – 6
Cucumber – 2
Baby Spinach – 5 cups
Cucumber (peeled/chopped) – 4 cups
Carrot – 3
Zucchini – 1
Tomatoes - 2
Red Pepper – 1
Purple Cabbage (chopped) – ½ cup
Red Onion – 2
Sprouts (your choice) – 2 cups
Collard Leaves – 2
Beet – 3
Onion – 5
Celery Stalk – 3
Brussel Sprouts – 2 lbs.
Cauliflower – 2 heads
Acorn Squash – 1
Carrots Chopped – 1 cup
Butternut Squash (chopped) – 2 cups
Cherry Tomatoes – 1 handfuls
FRUIT
4
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
Frozen Berries – 1 cup
Pineapple – ½ cup
Lemon – 19.5
Fresh Berries – 2 cups
Blueberries – ½ cup
Fresh Fruit (your choice) – 1 cup
Apples - 2
MISCELLANEOUS
Coconut Oil
EVOO
Raw Cacao
Rolled Oats
Raisins
Honey
Vanilla Coconut Milk Yogurt – 1 cup
Ezekiel Bread – 1 slice
Cooked Quinoa – 6 cups
Cooked Brown Lentils – 6 cups
Tahini
12 oz. Pack Kelp Noodles – 1
15-ounce can black beans, drained and rinsed - 2
PROTEINS
Vanilla Protein Powder
Eggs – 2
Raw Shrimp – 3 lbs.
5-ounce can tuna in water or extra virgin olive oil - 1
Salmon Fillets – 8
deli chicken breast (recommend Applegate brand) – 4 slices
nitrate free chicken slices (Applegate) – ½ lb.
Roasted Chicken – 3 cups
Chicken Breast - 2
LIQUIDS
5
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
nondairy milk – 6.5 cups
Vegetable Broth – 1 cup
SEEDS & NUTS
Flax Seed
Sunflower Seeds
HERBS & SPICES
Ginger – 2 inches
Cayenne
Cinnamon
Italian Seasoning
Cumin
Dried Oregano
Dried Thyme
Cilantro – 2 bunches
Dried Basil
Parsley – ½ cup
Pumpkin Pie Spice
Smoked Paprika
Sage
Thyme
Sea Salt
Black Pepper
Flat Leaf Parsley – 2 bunches
Fresh Mint Leaves – 2 handfuls
Garlic Cloves – 13
Fresh Basil – 1 handful
6
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
JUST IN CASE YOU WANT
TO CHANGE IT UP
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
7
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
MY SIGNATURE SNACK IDEAS
FOR THE WEEK
MY NOTES:
THIS IS YOUR CHANCE TO WRITE DOWN, IN ADDITION TO YOUR FOOD DIARY,
WHAT WORKED FOR YOU AND WHAT DID NOT. THIS IS HOW YOU ARE GOING TO
ACCESS YOUR UNIQUE BLUEPRINT FOR SUCCESS!
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
0
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
1
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
WEEKLY MEALS MADE
EASY: WEEK 4 Here are your suggested meals for the week plus a shopping list to make
planning easy as 1-2-3.
PLEASE NOTE: Dressings, snacks, protein balls, dips, toppings and drinks are not
included in your sample meal plan or shopping list. Please add 1-2 snacks per
day in between meals, if needed, or have a green juice or cup of tea.
2
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
THIS WEEK’S PLAN
YOUR OMNIVORE WEIGHTLOSS
MEALS AT A GLANCE
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Coconut Milk
Yogurt and
Berries
Berry
Smoothie
Warm Chia
Pudding
Lemon
Smoothie
Scrambled
Eggs with
Avocado
Toast
Immune
Smoothie
Raisin Spiced
Oatmeal
Tex Mex
Cauliflower
Rice
Shrimp and
Green Bean
Salad
Sweet Sprout
Salad
Tex Mex
Cauliflower
Rice
Grapefruit
Salad
Veggie Boats
with Lentils
Shrimp and
Green Bean
Salad
Sautéed Kale
with Beef
and Soba
Noodles
Vegetable
Curry with
Salmon
Zucchini Zen
Bowl with
Turkey Burger
Patties
Roasted
Root Veggie
Salad with
Turkey Sliced
Vegetable
Curry with
Salmon
Ginger
Sautéed
Vegetables
with Sliced
Roast Beef
Zucchini Zen
Bowl with
Turkey Burger
Patties
3
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
SHOPPING LIST WEEK 4
VEGETABLES
Avocado – 6
Spinach – 4 cups
Kale Leaves – 6
Scallions – 4
Cherry Tomatoes – 2 handfuls
Fresh Green Beans – 2 lbs.
Mixed Greens – 10 cups
Sprouts (your choice) – 3 cups
Red Onion – 1
Baby Spinach – 2 cups
Cherry Tomatoes (halved) – 1 cup
Romaine Lettuce Leaves
Tomato – 1
Cucumber – 1
Onion – 5
Kale (any variety) – 1 bunch
Broccoli – 2 bunches
Carrots (chopped) – 5 cups
Purple Cabbage (chopped/shredded) – 6 cups
Zucchini (chopped) – 4 cups
Beet – 1
Carrot - 1
Fennel Bulb - 1
FRUIT
Fresh Berries (your choice) – 2 cups
Fresh Fruit (your choice) – 2 cups
Pineapple – ½ cup
Lemon – 14.5
4
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
Grapefruit - 2
orange – 1
Apples - 2
Lime – 2
MISCELLANEOUS
Coconut Oil
Ezekiel Bread – 1 slice
Vanilla Coconut Milk Yogurt – 1 cup
Rolled Oats
Brown Rice Tortillas – 4
Soba Noodles – 2 oz.
Raisins
Honey
Cauliflower Rice – 8 cups
EVOO
Cooked Quinoa – 2 cups
Cooked Brown Rice – 10 cups
Tahini
Cooked Lentil – 2 cups
Gomasio
PROTEINS
Eggs – 2
Vanilla Protein Powder
Raw Shrimp – 2 lbs.
nitrate free chicken slices (Applegate) – ½ lb.
nitrate free turkey slices (recommend Applegate brand) – ½ lb.
Flank or Skirt Steak – 1
Salmon Fillets – 4
Ground Turkey – 2 lbs.
5
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
deli turkey slices (recommend Applegate brand) – 4 slices
deli roast beef (recommend Applegate brand) – 4 slices
LIQUIDS
Non-Dairy Milk – 4.5 cups
Vegetable Broth – 6 cups
13.5-ounce can organic coconut milk - 2
SEEDS & NUTS
Chia Seeds
Flax Seeds
Sunflower Seeds
Hemp Seeds
Sesame Seeds
HERBS & SPICES
Sea Salt
Black Pepper
Parsley – ¾ cup, 2 handfuls
Cayenne
Pumpkin Pie Spice
Garlic Powder
Onion Powder
Turmeric
Thyme
Cinnamon
Italian Seasoning
6
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
Dried Basil
Ginger – 1 inch
Dried Thyme
Curry Powder
Chili Powder
Cumin
Smoked Paprika
Cilantro – 2 bunches
Garlic Clove – 7
Ginger – 4 inches
7
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
JUST IN CASE YOU WANT
TO CHANGE IT UP
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
8
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
MY SIGNATURE SNACK IDEAS
FOR THE WEEK
MY NOTES:
THIS IS YOUR CHANCE TO WRITE DOWN, IN ADDITION TO YOUR FOOD DIARY,
WHAT WORKED FOR YOU AND WHAT DID NOT. THIS IS HOW YOU ARE GOING TO
ACCESS YOUR UNIQUE BLUEPRINT FOR SUCCESS!
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
0
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
1
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
WEEKLY MEALS MADE
EASY: WEEK 5 Here are your suggested meals for the week plus a shopping list to make
planning easy as 1-2-3.
PLEASE NOTE: Dressings, snacks, protein balls, dips, toppings and drinks are not
included in your sample meal plan or shopping list. Please add 1-2 snacks per
day in between meals, if needed, or have a green juice or cup of tea.
2
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
THIS WEEK’S PLAN
YOUR OMNIVORE WEIGHTLOSS
MEALS AT A GLANCE
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Coco
Smoothie
Warm Chia
Pudding
Immune
Smoothie
Coconut Milk
Yogurt and
Berries
Ginger
Smoothie
Scrambled
Eggs with
Avocado
Toast
Lemon
Smoothie
Quinoa
Tabbouleh
with Roasted
Salmon
Veggie Boats
with Lentils
Grapefruit
Salad
Massaged
Kale with
Tuna
Cucumber
Spinach
Salad with
Deli Chicken
Breast Slices
Roasted
Chicken
Breast with
Squash and
Mixed
Greens
Shrimp and
Green Bean
Salad
Vegetable
Curry with
Salmon
Roasted
Brussel
Sprouts with
Lentils and
Salmon
Cauliflower
Mash with
Black Beans
and Shrimp
Spicy
Roasted
Chicken
Breasts with
Vegetables
Zucchini Zen
Bowl with
Turkey Burger
Patties
Cauliflower
Mash with
Black Beans
and Shrimp
Ginger
Sautéed
Vegetables
with Sliced
Roast Beef
3
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
SHOPPING LIST WEEK 5
VEGETABLES
Avocado – 8.5
Spinach – 5 cups
Kale Leaves – 6
Kale (any variety) – 1 bunch
Scallions – 6
Baby Spinach – 3 cups
Cucumber (peeled/chopped) – 4 cups
Carrot – 2
Red Pepper – 1
Purple Cabbage (chopped/Shredded) – 4 ½ cups
Red Onion – 1
Butternut Squash (chopped) – 4 cups
Mixed Greens - 12 cups
Fresh Green Beans – 1 lb.
Cucumber – 2
Romaine Lettuce Leaves – 4
Tomato – 1
Onion - 4
Sprouts – 1 cup
Cherry Tomatoes (sliced/halved) – ½ cup
Brussel Sprouts – 1lb.
Cauliflower – 2 heads
Beets – 2
Cherry Tomatoes – 2 handfuls
Zucchini (chopped) – 2 cups
Broccoli – 1 bunch
Carrots (chopped) – 2 cups
FRUIT
4
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
Blueberries – ½ cup
Grapefruit - 2
Orange – 1
Frozen Berries – 1 cup
Pineapple – ½ cup
Lemon - 17.5
Fresh Fruit (your choice) – 1 cup
Fresh Berries (your choice) – 1 cup
MISCELLANEOUS
Raw Cacao
Brown Rice Tortillas - 4
EVOO
Coconut Oil
Honey
Vanilla Coconut Milk Yogurt – 1 cup
Ezekiel Bread – 1 slice
Tahini
Quinoa (cooked) – 3 cups
Brown Lentils (cooked) – 4 cups
15-ounce can black beans – 2
Brown Rice (cooked) – 6 cups
PROTEINS
Eggs – 2
5-ounce can tuna in water or extra virgin olive oil – 1
deli chicken breast (recommend Applegate brand) – 4 slices, ½ lb.
Chicken Breast – 2
Raw Shrimp (shelled) – 3 lbs.
Salmon Fillets – 6
Chicken Breast – 2
Ground Turkey – 1 lb.
Deli Roast Beed (recommend Applegate brand) – 4 slices
LIQUIDS
5
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
nondairy milk or water – 6 ½ cups
Vegetable Broth – 4 cups
Organic Coconut Milk 13.5 oz. can - 1
SEEDS & NUTS
Chia Seeds
Hemp Seeds
Sunflower Seeds
Sesame Seeds
HERBS & SPICES
Cinnamon
Pumpkin Pie Spice
Parsley – 2 handfuls
Cayenne
Ginger – 4 inches
Sea Salt
Black Pepper
Dried Basil
Garlic Clove – 10
Italian Seasoning
Flat Leaf Parsley – 1 bunch
Fresh Mint Leaves
Smoked Paprika
Dried Thyme
Cilantro – 1 bunch
Cumin
Garlic Powder
Onion Powder
Turmeric
Thyme
Curry Powder
6
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
JUST IN CASE YOU WANT
TO CHANGE IT UP
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
7
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
MY SIGNATURE SNACK IDEAS
FOR THE WEEK
MY NOTES:
THIS IS YOUR CHANCE TO WRITE DOWN, IN ADDITION TO YOUR FOOD DIARY,
WHAT WORKED FOR YOU AND WHAT DID NOT. THIS IS HOW YOU ARE GOING TO
ACCESS YOUR UNIQUE BLUEPRINT FOR SUCCESS!
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
0
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
1
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
WEEKLY MEALS MADE
EASY: WEEK 6 Here are your suggested meals for the week plus a shopping list to make
planning easy as 1-2-3.
PLEASE NOTE: Dressings, snacks, protein balls, dips, toppings and drinks are not
included in your sample meal plan or shopping list. Please add 1-2 snacks per
day in between meals, if needed, or have a green juice or cup of tea.
2
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
THIS WEEK’S PLAN
YOUR OMNIVORE WEIGHTLOSS
MEALS AT A GLANCE
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Raisin Spiced
Oatmeal
Berry
Smoothie
Scrambled
Eggs with
Avocado
Toast
Coco
Smoothie
Coconut Milk
Yogurt and
Berries
Immune
Smoothie
Warm Chia
Pudding
Cucumber
Spinach
Salad with
Deli Chicken
Breast Slices
Tex Mex
Cauliflower
Rice
Shrimp and
Green Bean
Salad
Massaged
Kale with
Tuna
Tex Mex
Cauliflower
Rice
Cucumber
Spinach
Salad with
Deli Chicken
Breast Slices
Raw Noodle
Collard Wrap
Roasted
Root Veggie
Salad with
Turkey Slices
Ginger
Sautéed
Vegetables
with Sliced
Roast Beef
Roasted
Brussel
Sprouts with
Lentils and
Salmon
Stuffed
Acorn
Squash with
Roasted
Chicken
Ginger
Sautéed
Vegetables
with Sliced
Roast Beef
Sautéed Kale
with Beef
and Soba
Noodles
Stuffed
Acorn
Squash with
Roasted
Chicken
3
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
SHOPPING LIST WEEK 6
VEGETABLES
Avocado – 4
Spinach – 5 cups
Kale Leaves – 4
Scallions – 6
Cherry Tomatoes – 2 handfuls
Baby Spinach – 6 cups
Cucumber (peeled/chopped) – 4 cups
Carrot – 5
Red Pepper – 2
Purple Cabbage (chopped)- 5 cups
Red Onion – 2
Collard Leaves – 2
Beet – 2
Fresh Green Beans – 1 lb.
Mixed Greens – 6 cups
Kale (any variety) – 2 bunches
Acorn Squash – 2
Onion – 7
Celery Stalks – 4
Carrots (chopped) – 3 cups
Fennel Bulb – 1
Brussel Sprouts – 1 lb.
FRUIT
Fresh Fruit (your choice chopped) – 2 cups
Fresh Berries (your choice) - 2 cups
Blueberries – ½ cup
Orange – 1
Lime – 2
Lemon - 15
4
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
MISCELLANEOUS
Rolled Oats
Tahini
Raw Cacao
Raisins
Honey
Coconut Oil
Ezekiel Bread – 1 slice
Vanilla Coconut Milk Yogurt – 1 cup
Cauliflower Rice – 8 cups
EVOO
Kelp Noodles 12 oz. pack – 1
Cooked Quinoa – 1 cup
Cooked Lentils – 6 cups
Cooked Brown Rice – 4 cups
Soba Noodles – 2 oz.
Gomasio
PROTEINS
Vanilla Protein Powder
Eggs – 2
Deli Roasted Chicken Breast (recommended Applegate Brand) – 8 slices
Raw Shrimp (shelled) – 1 lb.
Deli roast beef (recommend Applegate brand) – 8 slices
deli turkey slices (recommend Applegate brand) – 4 slices
5-ounce can tuna in water or extra virgin olive oil – 1
Roasted Chicken – 4 cups
Flank or Skirt Steak – 1
Salmon Fillets - 2
LIQUIDS
Non-Dairy Milk – 4.5 cups
5
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
SEEDS & NUTS
Chia Seeds
Flax Seeds
Sesame Seeds
HERBS & SPICES
Pumpkin Pie Spice
Italian Seasoning
Sea Salt
Garlic Clove - 10
Black Pepper
Parsley – 1 bunch
Cinnamon
Chili Powder
Turmeric
Cumin
Smoked Paprika
Cayenne
Cilantro – 2 bunches
Dried Basil
Fresh Basil – 1 handful
Sage
Thyme
Ginger – 3 inches
6
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
JUST IN CASE YOU WANT
TO CHANGE IT UP
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
7
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
8
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
MY SIGNATURE SNACK IDEAS
FOR THE WEEK
MY NOTES:
THIS IS YOUR CHANCE TO WRITE DOWN, IN ADDITION TO YOUR FOOD DIARY,
WHAT WORKED FOR YOU AND WHAT DID NOT. THIS IS HOW YOU ARE GOING TO
ACCESS YOUR UNIQUE BLUEPRINT FOR SUCCESS!
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
0
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
1
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
WEEKLY MEALS MADE
EASY: WEEK 7 Here are your suggested meals for the week plus a shopping list to make
planning easy as 1-2-3.
PLEASE NOTE: Dressings, snacks, protein balls, dips, toppings and drinks are not
included in your sample meal plan or shopping list. Please add 1-2 snacks per
day in between meals, if needed, or have a green juice or cup of tea.
2
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
THIS WEEK’S PLAN
YOUR OMNIVORE WEIGHTLOSS
MEALS AT A GLANCE
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Ginger
Smoothie
Raisin Spiced
Oatmeal
Lemon
Smoothie
Scrambled
Eggs with
Avocado
Toast
Berry
Smoothie
Coconut Milk
Yogurt and
Berries
Coco
Smoothie
Quinoa
Tabbouleh
with Roasted
Salmon
Cucumber
Spinach
Salad with
Deli Chicken
Breast Slices
Sweet Sprout
Salad
Quinoa
Tabbouleh
with Roasted
Salmon
Raw Noodle
Collard Wrap
Shrimp and
Green Bean
Salad
Massaged
Kale Salad
with Tuna
Roasted
Brussel
Sprouts with
Lentils and
Salmon
Cauliflower
Mash with
Black Beans
and Shrimp
Stuffed
Acorn
Squash with
Roasted
Chicken
Roasted
Brussel
Sprouts with
Lentils and
Salmon
Spicy
Roasted
Chicken
Breast with
Vegetables
Cauliflower
Mash with
Black Beans
and Shrimp
Quinoa
Vegetable
Stew with
Pulled
Roasted
Chicken
3
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
SHOPPING LIST WEEK 7
VEGETABLES
Avocado – 6.5
Spinach – 6 cups
Kale Leaves – 2
Green Beans – 1 lb.
Mixed Greens – 7 cups
Kale (any variety) – 1 bunch
scallions – 6
Cucumber – 2
Baby Spinach – 5 cups
Cucumber (peeled/chopped) – 4 cups
Carrot – 3
Zucchini – 1
Tomatoes - 2
Red Pepper – 1
Purple Cabbage (chopped) – ½ cup
Red Onion – 2
Sprouts (your choice) – 2 cups
Collard Leaves – 2
Beet – 3
Onion – 5
Celery Stalk – 3
Brussel Sprouts – 2 lbs.
Cauliflower – 2 heads
Acorn Squash – 1
Carrots Chopped – 1 cup
Butternut Squash (chopped) – 2 cups
Cherry Tomatoes – 1 handfuls
FRUIT
Frozen Berries – 1 cup
Pineapple – ½ cup
4
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
Lemon – 19.5
Fresh Berries – 2 cups
Blueberries – ½ cup
Fresh Fruit (your choice) – 1 cup
Apples - 2
MISCELLANEOUS
Coconut Oil
EVOO
Raw Cacao
Rolled Oats
Raisins
Honey
Vanilla Coconut Milk Yogurt – 1 cup
Ezekiel Bread – 1 slice
Cooked Quinoa – 6 cups
Cooked Brown Lentils – 6 cups
Tahini
12 oz. Pack Kelp Noodles – 1
15-ounce can black beans, drained and rinsed - 2
PROTEINS
Vanilla Protein Powder
Eggs – 2
Raw Shrimp – 3 lbs.
5-ounce can tuna in water or extra virgin olive oil - 1
Salmon Fillets – 8
deli chicken breast (recommend Applegate brand) – 4 slices
nitrate free chicken slices (Applegate) – ½ lb.
Roasted Chicken – 3 cups
Chicken Breast - 2
LIQUIDS
nondairy milk – 6.5 cups
Vegetable Broth – 1 cup
5
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
SEEDS & NUTS
Flax Seed
Sunflower Seeds
HERBS & SPICES
Ginger – 2 inches
Cayenne
Cinnamon
Italian Seasoning
Cumin
Dried Oregano
Dried Thyme
Cilantro – 2 bunches
Dried Basil
Parsley – ½ cup
Pumpkin Pie Spice
Smoked Paprika
Sage
Thyme
Sea Salt
Black Pepper
Flat Leaf Parsley – 2 bunches
Fresh Mint Leaves – 2 handfuls
Garlic Cloves – 13
Fresh Basil – 1 handful
6
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
JUST IN CASE YOU WANT
TO CHANGE IT UP
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
7
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
MY SIGNATURE SNACK IDEAS
FOR THE WEEK
MY NOTES:
THIS IS YOUR CHANCE TO WRITE DOWN, IN ADDITION TO YOUR FOOD DIARY,
WHAT WORKED FOR YOU AND WHAT DID NOT. THIS IS HOW YOU ARE GOING TO
ACCESS YOUR UNIQUE BLUEPRINT FOR SUCCESS!
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
0
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
1
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
WEEKLY MEALS MADE
EASY: WEEK 8 Here are your suggested meals for the week plus a shopping list to make
planning easy as 1-2-3.
PLEASE NOTE: Dressings, snacks, protein balls, dips, toppings and drinks are not
included in your sample meal plan or shopping list. Please add 1-2 snacks per
day in between meals, if needed, or have a green juice or cup of tea.
2
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
THIS WEEK’S PLAN
YOUR OMNIVORE WEIGHTLOSS
MEALS AT A GLANCE
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Coconut Milk
Yogurt and
Berries
Berry
Smoothie
Warm Chia
Pudding
Lemon
Smoothie
Scrambled
Eggs with
Avocado
Toast
Immune
Smoothie
Raisin Spiced
Oatmeal
Sweet Sprout
Salad
Tex Mex
Cauliflower
Rice
Grapefruit
Salad
Shrimp and
Green Bean
Salad
Veggie Boats
with Lentils
Tex Mex
Cauliflower
Rice
Shrimp and
Green Bean
Salad
Vegetable
Curry with
Salmon
Zucchini Zen
Bowl with
Turkey Burger
Patties
Roasted
Root Veggie
Salad with
Turkey Sliced
Vegetable
Curry with
Salmon
Ginger
Sautéed
Vegetables
with Sliced
Roast Beef
Zucchini Zen
Bowl with
Turkey Burger
Patties
Sautéed Kale
with Beef
and Soba
Noodles
3
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
SHOPPING LIST WEEK 8
VEGETABLES
Avocado – 6
Spinach – 4 cups
Kale Leaves – 6
Scallions – 4
Cherry Tomatoes – 2 handfuls
Fresh Green Beans – 2 lbs.
Mixed Greens – 10 cups
Sprouts (your choice) – 3 cups
Red Onion – 1
Baby Spinach – 2 cups
Cherry Tomatoes (halved) – 1 cup
Romaine Lettuce Leaves
Tomato – 1
Cucumber – 1
Onion – 5
Kale (any variety) – 1 bunch
Broccoli – 2 bunches
Carrots (chopped) – 5 cups
Purple Cabbage (chopped/shredded) – 6 cups
Zucchini (chopped) – 4 cups
Beet – 1
Carrot - 1
Fennel Bulb - 1
FRUIT
Fresh Berries (your choice) – 2 cups
Fresh Fruit (your choice) – 2 cups
Pineapple – ½ cup
Lemon – 14.5
4
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
Grapefruit - 2
orange – 1
Apples - 2
Lime – 2
MISCELLANEOUS
Coconut Oil
Ezekiel Bread – 1 slice
Vanilla Coconut Milk Yogurt – 1 cup
Rolled Oats
Brown Rice Tortillas – 4
Soba Noodles – 2 oz.
Raisins
Honey
Cauliflower Rice – 8 cups
EVOO
Cooked Quinoa – 2 cups
Cooked Brown Rice – 10 cups
Tahini
Cooked Lentil – 2 cups
Gomasio
PROTEINS
Eggs – 2
Vanilla Protein Powder
Raw Shrimp – 2 lbs.
nitrate free chicken slices (Applegate) – ½ lb.
nitrate free turkey slices (recommend Applegate brand) – ½ lb.
Flank or Skirt Steak – 1
Salmon Fillets – 4
Ground Turkey – 2 lbs.
5
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
deli turkey slices (recommend Applegate brand) – 4 slices
deli roast beef (recommend Applegate brand) – 4 slices
LIQUIDS
Non-Dairy Milk – 4.5 cups
Vegetable Broth – 6 cups
13.5-ounce can organic coconut milk - 2
SEEDS & NUTS
Chia Seeds
Flax Seeds
Sunflower Seeds
Hemp Seeds
Sesame Seeds
HERBS & SPICES
Sea Salt
Black Pepper
Parsley – ¾ cup, 2 handfuls
Cayenne
Pumpkin Pie Spice
Garlic Powder
Onion Powder
Turmeric
Thyme
Cinnamon
Italian Seasoning
6
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
Dried Basil
Ginger – 1 inch
Dried Thyme
Curry Powder
Chili Powder
Cumin
Smoked Paprika
Cilantro – 2 bunches
Garlic Clove – 7
Ginger – 4 inches
7
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
JUST IN CASE YOU WANT
TO CHANGE IT UP
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
8
2019 Patterson Training, Inc.
These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prevent any disease.
MY SIGNATURE SNACK IDEAS
FOR THE WEEK
MY NOTES:
THIS IS YOUR CHANCE TO WRITE DOWN, IN ADDITION TO YOUR FOOD DIARY,
WHAT WORKED FOR YOU AND WHAT DID NOT. THIS IS HOW YOU ARE GOING TO
ACCESS YOUR UNIQUE BLUEPRINT FOR SUCCESS!
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
