The Two-Week 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 BMI is 24.9.

Natural Weight Loss

meal plan

The Two-Week Meal Plan

The two-week meal plan is made up of all the hormone health foods needed to get you ripped and keep you there.

Each of these days was built using as many Power Nutrient food groups as possible.

You’ll note all the meals are balanced in fat, protein, and carbs, except dinner.

Remember, dinner is predominantly protein and healthy fats with extremely high-fiber vegetables to keep your insulin levels low at night so you can max out your growth hormone release while you sleep.

This is also why there’s no evening snack; we don’t want any insulin in your body after 9:00 p.m.

In the event you’re not a recipe person, there are some very simple grilled meat and steamed veggie dishes listed that don’t require a recipe.

The answer to everyone’s “What’s for dinner?” problem is foil packets.

Basically, you take your meat and your veggies, sprinkle on a capful of extra virgin olive oil and a dash of salt and pepper, wrap it up in some foil, toss it on the grill, and you’re golden.

How Long Should I Grill It?

Meat cook times can be a bit confusing at first.

Don’t sweat it – just follow this chart.

Try to turn your meat only once, in the middle of the total cook time, to allow it to brown just right.

Burgers – 5-8 minutes on each side (10-16 minutes total)

Chicken breast – 4-6 minutes on each side (8-12 minutes total)

Fish (1/2-inch-thick fillet) – 2-3 minutes on each side (4-6 minutes total)

Fish (1-inch-thick steak) – 4-6 minutes on each side (8-12 minutes total)

Lamb chops – 6-8 minutes on each side (12-16 minutes total)

Pork chops – 6-8 minutes on each side (12-16 minutes total)

Pork tenderloin – 6-9 minutes on each side (12-18 minutes total; keep turning meat)

Shrimp – 3-4 minutes on each side (6-8 minutes total)

Steak – 6-9 minutes on each side (12-18 minutes total)

Monday Meal Plan, Day 1

Breakfast:  Scrambled egg whites, fried tomatoes, and 1 grapefruit

Lunch:  Southwest Chicken Salad

Snack:  Orange with handful of walnuts

Dinner:  Halibut skewers with eggplant, peppers, and onions

Tuesday Meal Plan, Day 2

Breakfast:  Berry Smoothie

Lunch:  Romaine lettuce salad with mixed raw veggies, balsamic vinegar and olive oil, and 5 large shrimp

Snack:  Carrot sticks and hummus

Dinner:  Wild Pacific salmon with grilled vegetables

Wednesday Meal Plan, Day 3

Breakfast:  Breakfast Burrito

Lunch:  Ezekiel Penne with Almond Tomato Sauce

Snack:  1/2 cup black beans and salsa

Dinner:  Grilled pork chop with steamed green beans

Thursday Meal Plan, Day 4

Breakfast:  Breakfast Parfait with side of 2 scrambled egg whites

Lunch:  Grilled chicken breast and steamed spinach with onions and mushrooms

Snack:  Nonfat Greek yogurt with xylitol (natural sweetener), cinnamon, and crushed dry-roasted almonds

Dinner:  Chipotle Beef

Friday Meal Plan, Day 5

Breakfast:  3-egg-white omelet with tomatoes and sliced turkey breast and 1 piece Ezekiel 7-grain toast

Lunch:  Chicken Tacos with Drunken Beans

Snack:  Handful sunflower seeds

Dinner:  Lemon Garlic Shrimp with Veggies

Saturday Meal Plan, Day 6

Breakfast:  Healthy Eggs Benedict

Lunch:  Hot Tuna Sandwich

Snack:  Organic low-fat mozzarella sticks and 1/2 cup blueberries

Dinner:  Grilled tilapia with steamed cauliflower

Sunday Meal Plan, Day 7

Breakfast:  Buckwheat with skim milk and 2 scrambled egg whites

Lunch:  Grilled tuna fillet with 1/4 cup brown rice and mixed green salad

Snack:  Carrot sticks and 1/2 cup hummus

Dinner:  Pork tenderloin with steamed asparagus

I’ll give you the next week of the meal plan in the next post.

Come join me on my weight loss journey!  I’d love to have you along!

Have an awesome day!

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If you’d like to read Jillian’s book, you can get it here: Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!


Dick and Lenay

email: – 715-431-0657

P.S. If your diet isn’t working for you, join me on my weight loss journey here –


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