Bonus Meal Plan

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss


Bonus Meal Plan

First, it’s important to increase your fluid intake.

Fluids help your body absorb vital nutrients and also help your body eliminate toxins and waste.

You should drink 16-32 ounces of fresh juice every day in addition to eating solid foods like vegetables and fruits.

You should also be drinking 32-40 ounces of water in addition to the fresh juice.

Stay away from caffeine and alcohol since these both can dehydrate you.

But you can drink herbal teas, ginger and lemon tea, filtered water, and coconut water/almond milk.

Another tip is exercise.

Make sure you at LEAST have 30 minutes of exercise per day.

Remember walking is exercise.

If you’re a vegan, you can use quinoa, brown rice and meat substitutes instead of red meat and fish.

Here’s a sample menu you can follow or modify to your tastes.

More than anything, pay attention to the structure of the meals and patterns and you’ll do great.


Start out your day with drinking herbal tea or hot water with lemon and sugar.

You can boil thin slices of ginger with water and then add lemon juice.

It’s amazing and good for you.


1 cup of steel cut oats (choose coarse or steel cut oatmeal because it contains more fiber.  Avoid instant oatmeal; it’s packed with sugar and has minimal fiber.)

-3 cups of water

-1/2 cup almond milk

-cinnamon (optional)

-blueberries, strawberries (optional)

Boil 3 cups of water.

Add steel cut oats to boiling water.

It will take approximately 25-30 minutes to cook the steel cut oats or until the water is gone.

Once done transfer to a bowl and add 1/2 cup of almond milk, cinnamon, blueberries and strawberries for taste.

Mid-morning Juice:

Remember to wait at least an hour between meals to drink fresh juice.

Green Drink

*3 kale leaves

*2 collard leaves

*handful of cilantro

*2 celery ribs

*1 apple

*2 carrots


*Arugula spinach salad with lemon/olive oil dressing

-2 cups of arugula

-1 cup of spinach

-1 avocado

-1/2 thinly sliced red onion

-handful of cherry tomatoes or 1 tomato cut in slices

*Dressing:  Add 1 lemon, sea salt and fresh ground pepper to taste


Handful of almonds

Mid-afternoon Juice:

“Better than a Salad Juice”

-4 parsley sprigs,

-3 tomatoes

-1/2 green bell pepper

-1/2 cucumber

-1 scallion

-1 lemon wedge

First wrap the parsley around the tomato and add it into the juicer, then the green bell pepper, cucumber, scallion, and lemon.


Easy Salmon recipe:



-1 tablespoon minced fresh rosemary leaves

-3 lemons

-olive oil

Serves 4.

Season both sides of each salmon piece with salt, pepper and rosemary leaves.

Place salmon onto a piece of foil large enough to fold over.

Cut 2 lemons into thin slices and place slices on salmon.

Juice one lemon.

Drizzle juice over salmon.

Fold over the foil and place salmon into a grill pan over medium heat for 10 minutes.

Serve in foil packets.


Preheat oven to 400 degrees.

Bend each asparagus spear until asparagus naturally breaks.

Place asparagus onto baking sheet.

Drizzle olive oil over asparagus and season with small amount of salt and pepper.

Place in oven for 10 minutes.

Remember to drink an adequate amount of water – a total of 32-40 ounces!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

(Based on Drew Canole’s “Train Your Taste to Trim Your Waist”)

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Dick and Lenay

email: – 715-431-0657

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


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