TERRAfit meal plan examples (1) (1)

TERRAfit Nutrient Dense Meal

Plan Examples

Building and maintaining a healthy, fit and athletic body

For life

Nutrition philosophy• Eating Whole foods in

their closest to natural form will:

• Provide the most nutrient dense foods with the least amount of calories

• Provide nutrient variance and balance (fat, protein, carbohydrate, fiber, water and supplementation)

• Optimize immune defenses in the body

• Increase muscle and bone density

• Increase metabolic activity Promote fat loss

• Decrease inflammation & alkalize the body

• Increase the body’s ability to adapt to physical stress

• Increase overall health of every system of the body

Meal examples

• Green Smoothie #1 or #2, 2 eggs cooked with light coconut oil and your choice of spices

• Chocolate Shake: 2 cups water or unsweetened almond milk, 2 scoops V Shake or Trim Shake, 1 tbls raw cacoa powder, 1 handful almonds or 2 tbls almond butter, handful of baby kale

• One scoop protein powder* in Green smoothie #1 or #2

• 2 scoops Trim Shake, 1/2 banana, 1/4 cup raw oats, 2 cups water and ice cubes, 2 handful greens, 1 tbls raw cacao.

• 3 eggs with onion's, zucchini, handful chopped spinach. Cooked in light coconut oil and spices, top with tomatoes or fresh salsa.

There is no diet that can do what HEALTHY eating does. Just EAT HEALTHY!

• Nutridense Pancakes: Blend 3 eggs, 1/2 cup almond butter, 3 bananas, 1 tsp vanilla, 1/2 teaspoon salt, optional 1-2 drops cinnamon. Cook on pan with light coconut oil or organic butter. Makes 2 servings. Top with fresh berries and a side of scrambled 4 egg whites

Meal examples • Large green salad: Any veggies with 2+ cups greens (spinach, red leaf

romaine lettuce, arugula, chard, sprouts, etc.), top with 1/3 cup nuts and seeds (almonds, walnuts, cashews, pecans, sunflower seeds, pumpkin seeds, etc.), ½ avocado, light dressing

• Quinoa salad: ½ cup cooked quinoa, ¼ cup black beans, 1/3 cup bell

pepper, 1/3 cup cucumber, 1/3 cup tomato, 1-2 tbls olive oil, a few sprigs of cilantro, squeeze lime or lemon and salt to taste. Mix together and enjoy

• Quinoa berry salad: ¾ cup quinoa, ½ cup mixed berries (raspberry, blackberry, blueberry, strawberry etc.), mixed greens (lettuce, spinach, chard, sprouts, etc.) top with light dressing of your choice

• Egg Green salad: 2 hard boiled eggs, mixed leafy greens (red romaine, spinach, chard, kale, collards, arugula etc.), 1 cup mixed veggies (carrot, cucumber, red pepper, broccoli, etc.)

• Green protein: Mixed leafy greens (red romaine, spinach, chard, kale, collards, arugula etc.), ¾ cup cottage cheese, fresh ground pepper, light dressing

• 1 cup cottage cheese, 1 cup strawberries, 1 cup blueberries, small handful of almonds

• ½ cup mixed beans cooked, ½ cup Quinoa cooked, ¼ cup chopped onions, ¼ cup chopped peppers, 1/3 avocado, 1 tbls olive oil, sea salt and spices to taste • 6 oz Tofu pan cooked with chopped veggies

(bell peppers, broccoli, zucchini, etc.), 1 tbls Coconut oil, salt and spice up as wanted. Eat with a side green salad or once in a while ½ cup cooked yam or sweet potato

• Green Bean Salmon: 1 salmon burger, 1 cup green beans (fresh of frozen), 1 handful spinach, 1/2 squeezed lemon, 2 tbls Flax meal, 2 tbls cream cheese, salt to taste. Cook all of it in a pan. Chop the Salmon burger into chunks as it cooks until done.

• 4 oz. tuna, 1 tablespoon Vegenaise, 1 teaspoon dill, fresh squeezed lemon, 1 cup broccoli slaw mix, 1/4 apple diced. Mix everything together and enjoy with only 5 whole grain crackers or non at all

• 4 ounces Chicken pan cooked with chopped veggies (bell peppers, zucchini, broccoli, etc.) cook in coconut or avocado oil and whatever spices you want. Serve with a side salad and 1 cup cooked yam or sweet potato lightly buttered and salted

Meal examples

• 1 whole grain tortilla, 2 egg and 4 egg whites, 2 tbls Salsa, chopped romaine lettuce and spinach, sprig of cilantro to taste.

• 1 Ezekiel Pita pocket, 3 tablespoons marinara sauce (no sugar), zucchini slices, chopped onion, 3 ounces chopped Chicken (pre cooked), 3 tablespoons shredded cheese. Put all ingredients into pita and bake at 375 for 25 min. Serve with 1 cup steamed broccoli or green beans.

Choose between these foods 3X per day

1 Apple and a tablespoon of nut butter (almond, cashew,

sunflower, etc.)

1 piece of fruit (orange, apple, grapefruit, peach or pear) with a handful of raw nuts and seeds

2-3 celery sticks with 1-2 tablespoon nut butter

1 cup mini carrot sticks with 1/3 cup hummus

1 scoop RAW Meal* or Protein powder* in 1-2 cups water or

unsweetened almond milk

1 ready to drink* (pick from list)

1 protein or meal bar* (pick from list)

Snack Meal Options

1-2 sticks of string cheese, 1 apple

IN A HURRY? *Meal Replacement/Ready to Drinks for

snack meals

doTERRA Trim Shake Biochem 100% Whey

Garden of Life RAW ProteinOrgain RTD

Natural Edge Fat BurnerMeal Replacement

IN A HURRY? *Meal Replacement/Ready to Drinks for

snack meals

Dr Mercola Pure Power Protein

Garden of Life RAW MealFit Pro RTD

Sun Warrior Warrior Blend

Garden of Life RAW Fit

ANSI Gourmet Cheesecake

Garden of Life FucoProtein

Quest Bar (make sure to read the ingredients. Some have artificial things)

Biochem Greens and Whey

IN A HURRY? *Protein and Meal replacement bars to eat

as snack meals

IN A HURRY? *Protein and Meal replacement bars to eat

as snack meals

VPX Life Lift

Home made protein bars Good to Go Bars

GreensPlus Protein Bar

Vega Sport Protein Bar

Take the LLV pack from doTERRA everyday. This will help give you a great foundation of vitamins, minerals, anti-inflammatories and antioxidants that will support your body's cellular mechanisms including energy, metabolism and healthy cell renewal Try Drinking a tablespoon of apple cider vinegar, 1 cup warm water and 3 drops of zendocrine with 1 tsp raw honey 20-30 minutes before your morning meal. *Green Smoothie #1: Blend together 2 cups water, 2 leaf kale, 2 leaf collard greens, handful of spinach and 1/4 fresh pineapple, optional 1/2 cup berries and 1 teaspoon stevia (optional)

*Green Smoothie #2: Blend together 2 cups water, 2 leaf kale, handful of spinach, small handful fresh parsley, 1/4 fresh pineapple, 1 apple and 1/2 avocado, optional 1 teaspoon stevia (optional)

Drink ½ your body weight in ounces of water every day

Tips to optimize progress

Drink a Komplete or Orgain RTD, or 2 scoop Trim shake in water or almond milk within 30 min following workout

Daily AffirmationsI am Lean, FIT, Athletic and STRONG

I AM so THANKFUL for the body I Have

My Health is Worth the Effort I put into IT

I am Beautiful/Handsome INSIDE & Out

I make HEALTHY choices for my Body

My muscles, Bones, tendons, Ligaments AND joints are STABLE and Strong

I have a Positive mental ATTITUDE about MY body Image

I Acknowledge MY weaknesses And I turn Them into STRENGTHS

I KNOW my Decisions = The results I DESIRE