The EMPOWERED
BOOT CAMP
Meal Plan
To create your meal follow the instructions for each Meal type of Breakfast, Lunch and Dinner. There should be no other meals eaten outside of the selections below unless otherwise specified by your doctor or nutritionist.
If a snack is needed it should be eaten before 8:00pm as all meals should be eaten between the hours of 4:00am and 6:00pm. Acceptable snacks are a fresh or dried fruits and vegetables such as apples, oranges or bananas, raisons, dried cranberries, carrots, or celery sticks. Popcorn, trail mix and yogurt are accepted, as usual in moderation. Avoid over eating and under eating, cut back if necessary but ensure you are getting the proper nutrients daily.
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These are the timeframes each meal should be eaten. Click on the meal type to go directly there.
Breakfast Hours: 5:00am - 9:00am
Lunch Hours: 11:00am - 1:00pm
Dinner Hours: 3:00pm - 6:00pm
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Water will be drank with every meal: You may add Lemon, Mint or Cucumber to water.
See the Menu below:
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Breakfast Options:
Choose one main dish from below:
Oatmeal or Grits
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Optional: Add berries, banana's and other oats, seeds or nuts as desired or light seasoning.
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For sweetener avoid sugar, only use honey. If sugar is required try Pure Cane Brown Sugar when possible. Only one bowl served for this meal.
Avocado on Wheat Toast with or w/o an Egg
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Optional: Add light seasoning, sesame seeds.
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Avoid excessive salt. Up to two Avocado Toast servings for this meal.
Healthy Cereal
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Avoid sugary, artificially colored cereal. Some better options are Raisin Bran, Cheerios, and Shredded Wheats.
Optional: Add berries, banana's and other fruits or nuts as desired.
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Only one bowl served for this meal.
Choose one side option from below:
- Fresh Apple
- Fresh Orange
- Fresh Banana
- Mixed Fruit Cup
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Choose one or two beverage choices:
- Fruit Juice
- Pediasure
- Unsweetened, Black Coffee
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*Drink at least 8oz of water with every meal.
Lunch Options:
Build a Salad from the choices below: One plate/bowl serving.
Lettuce
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Choose or more options from below:
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- Romaine - Bok Choy
- Arugula - Sprouts
- Spinach - Kale
- Watercress
Fruits and Vegetables
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Choose one or more options from below:
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- Carrots - Olives - Sweet Tomatoes
- Corn - Cucumbers - Sliced Apple
- Green, Red, or - Blue Berries - Fresh or dried Yellow Bell Peppers berries
And/or other fruits and vegetable
Herbs and more Vegetables
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Choose two or more options from below:
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- Mint - Beets and Radishes
- Dill - Onions
- Basil - Peas
And/or other herbs and spices
Choose any additional items from below:
Choose one or two beverage choices:
- Seeds and nuts such as almonds, walnuts, sunflower, chia and flax seeds.
- Beans and/or Rice.
- Feta, or Goat cheese (no over processed or artificially colored (yellow/orange) cheeses.)
- Balsamic, Cranberry or Raspberry Vinaigrette or minimal use of other dressings like ranch or blue cheese.
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- Gatorade
- Pedialyte
- Protein Shake
- Unsweetened Tea
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*Drink at least 8oz of water with every meal.
Dinner Options:
Choose one main dish from below:
Grilled, Steamed or Baked Salmon
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Optional: Add lemon, lemon pepper or honey, mint, dill, basil and/or other light seasoning.
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Avoid excessive salt. Use fresh/unfrozen Wild Salmon if possible.
Baked, Rotisserie, or Grilled Chicken​
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Optional: Add light seasoning, herbs and spices as desired.
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Avoid excessive salt. Use Whole or Bone In chicken and serve in balanced portions.
Baked or Grilled
Lamb Chops
Optional: Add rosemary, ginger, garlic, other herbs and spice or light seasoning.
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Up to 3 Chops served for this meal.
Choose (1) first side option from below:
Choose (1) second side option from below:
- Spinach
- Kale
- Green Beans
- Bok Choy
- Asparagus
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- Sweet Potato
- Baked Potato
- Steamed Carrots
- Brown Rice
- Quinoa
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Choose one or two beverage choices:
- Detox Tea with or without honey or stevia
- Water (Infused lemon, mint, cucumber; optional)
- Pedialyte or Gatorade
*Drink at least 8oz of water with every meal and about 1 gallon of water daily.