Tahir

I have attached a very detailed meal plan for you. I‟ve also given you instructions on how to implement it,

change it, and also included tons of recipes and resources to make delicious meals! This plan should also fit

your „Diet To Go‟ low carb plan, but be sure to track calories intially with those foods, so we know what to

tweak.

I have included recommended supplements as well. I have no doubt we‟ll be well on our way to improving

your health once we start implementing this plan!

Please let me know if you have any questions, or we need to make adjustments!

Casey Thaler

B.A., NASM-CPT, FNS

Eat Clean, Train Clean®:

Eat Real Food, Change Your Life™

www.EatCleanTrainClean.com

Meal Plan #1

Name: Food Calories Fat Carbs Sugar Protein

Tahir 3 Eggs 210 15 0 0 18

2 Servings Chicken 250 0 0 0 30

Age: 2 TBSP Almond Butter 200 18 4 0 8

41 1 Serving Vegetables 60 0 11 2 2

Height: 4 Servings Turkey 180 4 8 2 28

5' 10" 1 Serving Extra Virgin Olive Oil 110 14 0 0 0

2 Servings Vegetables 120 0 22 4 4

Weight:

180 2 Scoops Protein 212 0 4 2 44

1 Serving Milk 122 5 12 12 8

Goal Weight:

170 3 Servings Chicken 375 0 0 0 45

2 TBSP Almond Butter 200 18 4 0 8

Gender: 1 Sweet Potato 100 0 27 6 2

M 2139 74 92 28 197

This is a detailed breakdown of calories and macronutrients (plus sugar).

Any protein (in red) can be replaced with a source from your 'best' food list.

Any healthy fat (in green) can be replaced with a source from your 'best' food list.

Any carb (in yellow) can be replaced with a source from your 'best' food list.

To make this easier for you, I‟ve included a copy of the list on the next page.

Your „Diet To Go‟ meals will fall very closely into this paradigm as well. As we discussed, some tracking

initially will tell you if you need to tweak some numbers by adding calories.

Meal Plan #2

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BREAKFAST

RxBar

Protein

Shake

w/Coconut

Oil

Energizing

Paleo

Breakfast

Smoothie

RxBar

Protein Shake

w/Coconut Oil

Energizing

Paleo

Breakfast

Smoothie

Primal Pac

Fruit +

Veggie

Shake

w/Coconut

Oil

Bacon

Omelette

2 TBSP

Nut Butter

Bacon

Omelette

2 TBSP

Nut Butter

LUNCH “Big

Salad”

Chopped

Sardine

Salad “Big Salad”

Chopped

Sardine

Salad

“Big

Salad”

Enchilada

Chicken

Stew

“Big

Salad”

POST-

WORKOUT

Protein

Shake

w/Coconut

Oil

Protein

Shake

w/Coconut

Oil

Protein Shake

w/Coconut Oil

Protein

Shake

w/Coconut

Oil

Protein

Shake

w/Coconut

Oil

Protein

Shake

w/Coconut

Oil

Protein

Shake

w/Coconut

Oil

DINNER

5

Ingredient

Breakfast

Stuffed

Acorn

Squash

Chicken

Avocado

Salad

5 Ingredient

Breakfast

Stuffed Acorn

Squash

“Big Salad” Chicken

Avocado

Salad

Zucchini

Lasagna

Fudge

Bombs

Chopped

Sardine

Salad

On this page I have included another menu which you can also prepare yourself. There are endless options

for healthy, nutritious meals, and once portions are established, you don‟t have to worry too much about

counting exact calories. This leaves room for lots of flexibility and delicious meal options! In fact, in this

plan, I‟ve erred on the low end of calories, leaving room for extra foods, if you so desire. Every link is

clickable, which will take you to the desired recipe.

RECIPES

RxBar

Order At www.RxBar.com

Protein Shake w/Coconut Oil

Ingredients

Ice

Water

2 scoops egg protein powder

2 TBSP coconut oil

Instructions

1. Blend ice, water, 2 scoops egg protein powder, and 2 TBSP coconut oil.

2. Enjoy!

“Big Salad”

Instructions

http://www.marksdailyapple.com/two-minute-salad/

5 Ingredient Breakfast Stuffed Acorn Squash

Ingredients

¾lb US Wellness Meats Natural Breakfast Sausage

1 acorn squash, cut in half, seeds removed

2 eggs

½ yellow onion, diced

1 garlic clove, minced

salt and pepper, to taste

Instructions

1. Preheat oven to 375 degrees.

2. Place acorn squash cut-side down onto your baking sheet.

3. Bake for 20-25 minutes or until your acorn squash is soft when you press on the skin.

4. Remove from oven and let cool.

5. While your acorn squash is cooking, add a tablespoon of some kind of fat to a large pan over medium

heat (I used bacon fat) then 6. Add your minced garlic and diced onion.

7. Stir around to keep from burning.

8. Once your onions become translucent, add your breakfast sausage to the pan.

9. Cook down, breaking up the breakfast sausage as it cooks.

10. Once the breakfast sausage is almost all the way cooked through, turn your heat to low and add your

inside of your acorn squash. 11. Do this by using a spoon to scoop out the insides, leaving just the skin of

the acorn squash. Be careful not to tear the skin!

12. Mix the acorn squash and the breakfast sausage together then add it back to your acorn squash skin

13. Once both of your acorn squash halves are full, press into the middle with a spoon to breakfast a little

resting spot for your egg.

14. Crack an egg on top.

15. Place back in the oven to cook for 10-15 minutes or until egg-cooked preference.

16. Serve!

Energizing Paleo Breakfast Smoothie

Ingredients

½ cup coconut milk

2 scoop egg protein powder

1 cup frozen blackberries

½ cup frozen blueberries

Instructions

1. Add all ingredients to blender.

2. Blend until smooth.

3. Serve and enjoy!

Chopped Sardine Salad

Ingredients

3 small roma garden tomatoes

3/4 cup yellow squash

1 stalk celery

2 cups chopped romaine lettuce

1/4 cup sauerkraut

1 cup cabbage

1/2 avocado

1 can of sardines

1 Tbs olive oil

dash of balsamic vinegar

dash of lime juice

squeeze of mustard

salt as desired

Instructions

1. Chop all ingredients, place in bowl, mix, and enjoy!

Chicken Avocado Salad

Ingredients

For the chicken salad:

1 pound skinless, boneless chicken

3 tablespoons fat of choice (I used duck fat)

4 stalks of celery, diced

1 avocado, skin removed, cubed

1-2 teaspoons fresh tarragon, minced

1-2 teaspoons fresh thyme, minced

1-2 teaspoons fresh dill, minced

juice of ½ a lemon

salt and pepper, to taste

For the mayo:

2 egg yolks

juice of ½ a lemon

½ cup avocado oil

pinch of salt and pepper

Instructions

1. Preheat oven to 375 degrees.

2. Place chicken in a glass baking dish, pour some fat over each chicken breast, and sprinkle with a bit of

salt and pepper.

3. Put in preheated oven and bake for 15-20 minutes, or until chicken is cooked through. Then place the

chicken in the refrigerator to help cool for a refreshing chicken salad.

4. Now for the mayo. Avocado oil is the best for this mayo. The flavor isn‟t very overwhelming so you can

taste all the other flavors in this dish. So this is how you make the mayo.

5. In your food processor, add egg yolks and lemon and puree to combine. Once they are mixed well, turn

food processor back on and begin to pour the avocado oil in VERY SLOWLY. I mean super slow.

Tablespoon by tablespoon, dripping in there very slow. Did I say slow?

6. As you mix in the avocado oil very slowly, it will begin to thicken and create a mayo consistency. Be

patient. And add more oil as needed to help thicken it even more. Place mayo in a container and into the

fridge to keep cool while you finish off the salad.

7. Dice up the now cooled chicken into ½-1 inch cubes.

8. To a large bowl, add the cooked and cooled chicken, cubed avocado, fresh herbs, all the mayo, lemon

juice, and a bit of salt and pepper. Taste to see if it needs more of anything.

9. Wrap the chicken salad in some butter lettuce leaves OR just eat it by itself. Whatever you want to do.

Primal Pac

Order At www.PrimalPacs.com

Fruit + Veggie Shake w/Coconut Oil

Ingredients

Ice

Water

1 serving blueberries

1 serving blackberries

1 bag spinach

2 TBSP coconut oil

Instructions

1. Blend all ingredients until smooth.

2. Enjoy!

Bacon Omelette

Ingredients

3 Eggs

3 Slices Wegman‟s Organic, Uncured Bacon (I Prefer The Apple Wood Smoked Variety)

1 Chicken Breast (Easier If It‟s Pre-Cooked)

1 Jalapeño Pepper (Optional, Not Pictured)

Avocado Oil -OR- Coconut Oil

Directions

1. Cook your bacon first. (General Rule For Life!)

I use avocado oil (Olivado is a good brand) or coconut oil, to make sure nothing sticks to the pan.

2. Once bacon is pretty crispy, add in your eggs, chicken, and jalapeño (if you want some extra flavor!)

If you have pre-cooked your chicken (I make a big batch and just leave it in my freezer/fridge), this whole

recipe only takes about 10 minutes to make.

Enchilada Chicken Stew

Ingredients

2lbs chicken breasts

1 yellow onion, chopped

1 green bell pepper, chopped

1 (4oz) can of chopped jalapenos

1 (4oz) can of chopped green chiles

2 tablespoons coconut oil

1 (14oz) can of diced tomatoes

1 (7 oz) can tomato sauce

3 garlic cloves, minced

1 tablespoon cumin

1 tablespoon chili powder

2 teaspoons dried oregano

salt and pepper, to taste

bundle of cilantro, to garnish

avocado, to garnish

Instructions

1. Pull out your handy dandy crockpot.

2. Add your chicken breasts.

3. Then add the rest of the ingredients on top, in any order.

4. Put on low for 8-10 hours or high for 6-8.

5. After it‟s done cooking, use tongs to pick at the chicken to shred it in with all the ingredients.

6. Top with cilantro and some avocado.

7. Eat up!!

Zucchini Lasagna

Ingredients

1 lb 93% lean beef

3 cloves garlic

1/2 onion

1 tsp olive oil

salt and pepper

28 oz can crushed tomatoes

2 tbsp chopped fresh basil

3 medium zucchini, sliced 1/8" thick

15 oz part-skim ricotta

16 oz part-skin mozzarella cheese, shredded (Sargento)

1/4 cup Parmigiano Reggiano

1 large egg

Instructions

1. In a medium sauce pan, brown meat and season with salt. When cooked drain in colander to remove any

fat. Add olive oil to the pan and saute garlic and onions about 2 minutes. Return the meat to the pan, add

tomatoes, basil, salt and pepper. Simmer on low for at least 30-40minutes, covered. Do not add extra water,

the sauce should be thick.

2. Meanwhile, slice zucchini into 1/8" thick slices, add lightly salt and set aside or 10 minutes. Zucchini has

a lot of water when cooked, salting it takes out a lot of moisture. After 10 minutes, blot excess moisture

with a paper towel.

3. On a gas grill or grill pan, grill zucchini on each side, until cooked, about 1-2 minutes per side. Place on

paper towels to soak any excess moisture.

4. Preheat oven to 350°.

5. In a medium bowl mix ricotta cheese, parmesan cheese and egg. Stir well.

6. In a 9x12 casserole spread some sauce on the bottom and layer the zucchini to cover. Then place some of

the ricotta cheese mixture, then top with the mozzarella cheese and repeat the process until all your

ingredients are used up. Top with sauce and mozzarella and cover with foil.

7. Bake 45 minutes covered at 375°, then uncovered 15 minutes. Let stand about 5 - 10 minutes before

serving.

Fudge Bombs

Ingredients

1 c whole pecans or walnuts

1 1/3 cups pitted dates, about 16 dates

1 teaspoon vanilla extract

4 tablespoons Penzeys Natural Cocoa Powder

to garnish: coarse sea salt, unsweetened shredded coconut (toasted or untoasted)

Instructions

1. Place nuts, dates, vanilla, and cocoa powder in the bowl of a food processor. Process on high until the

mixture forms a paste. There‟s a magic moment when it transforms from disparate ingredients into

something smooth, glossy, and tempting.

2. Wet your hands with water and shake off the excess, then roll the “dough” into 1-inch balls. Set on a

baking sheet.

3. Garnish!

Sea salt: Put a few tablespoons of sea salt on a plate and dip the top of the fudge bombs into the salt. You

want just 3-4 grains to stick to the top.

Coconut: Put a few tablespoons of shredded coconut on a plate and roll the fudge ball in the coconut,

pressing it into the sides of the ball with your hands. (To toast coconut, spread it on a baking sheet in a

single layer and bake at 350 for 5-15 minutes. Check it every 5 minutes to stir and make sure it‟s not

burning.)

5. Place fudge bombs in fridge for 30-60 minutes to firm up, then eat. But just one. Or maybe two. Share

with friends!

SUPPLEMENTS

Fish Oil

Order At:

http://www.vitaminshoppe.com/p/nordic-naturals-ultimate-omega-xtra-3500-mg-4-fl-oz/ye-

7033#.UsA8rCg1FHg

Take 1 tsp per day. Easy to throw into shakes, or take on its own.

For information on fish oil and dosage:

http://robbwolf.com/2011/10/05/fish-oil/

Probiotic

Order At:

http://www.prescript-assist.com/

A double blind, randomized controlled trial of this product:

http://www.ncbi.nlm.nih.gov/pubmed/16117982

Vitamin D

Order At:

http://www.vitaminshoppe.com/p/vitamin-d3-5000-iu-1-fl-oz/vs-2714 - .U2pw0ihOFYI

Study comparing oral cholecalciferol 2,000 IU versus 5,000 IU on serum vitamin D + other biomarkers:

http://www.ncbi.nlm.nih.gov/pubmed/22422304

Natural Calm

Order At:

http://www.vitaminshoppe.com/p/natural-vitality-natural-calm-8-oz-powder/n3-1001#.UsA-XCg1FHg

Take 1 tsp before bed. May gradually increase to 3 tsp, if needed.

For information on magnesium:

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=75

Egg Protein Powder

Order At:

http://www.vitaminshoppe.com/p/healthy-n-fit-nutritionals-100-egg-protein-heavenly-chocolate-2-lb-

powder/hl-1090

ONLY BUY THE CHOCOLATE FLAVOR (Trust me!)

Use for shakes, in waffles, pancakes, any recipes that lack protein, etc.

For information on egg protein powder:

http://www.menshealth.com/mhlists/foods_that_build_muscle/Eggs_The_Perfect_Protein.php

DISCLAIMER

Before starting any new diet and exercise program please check with your doctor and clear any exercise

and/or diet changes with them before beginning. I am not a doctor or registered dietitian. I do not claim to

cure any cause, condition or disease. I do not provide medical aid or nutrition for the purpose of health or

disease and claim to be a doctor or dietitian.