30 Day Food Guide

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B E S T I N G R E D I E N T S F O R Y O U R S M O O T H I E S A N D S H A K E S . . . best things to put in our smoothies and shakes LEAFY GREENS: GREENS, LIKE KALE, SPINACH, DANDELION, AND ROMAINE LETTUCE, ARE PACKED WITH PHYTONUTRIENTS AND LOW IN CALORIES. THEY ARE ALSO HIGH IN FIBER. MAKE SURE TO ROTATE YOUR GREENS ON A REGULAR BASIS. PULP FROM FRUIT: IF YOU HAVE A JUICER, YOU KNOW THAT IN ADDITION TO THE JUICE, YOU END UP WITH A PILE OF THROW-AWAY PULP. THIS IS ALL OF THE FIBER FROM THE FRUITS AND INSTEAD OF THROWING IT OUT OR COMPOSTING IT, YOU CAN ADD IT TO YOUR SMOOTHIES FOR A NATURAL SOURCE OF FIBER. DO NOT ADD THE JUICE THOUGH. STEVIA: IM 50/50 ON THIS ONE, BUT OF THE OPTIONS IT IS THE HEALTHIEST. IF THE FRUIT YOU ADD TO YOUR SMOOTHIES IS NOT ENOUGH SWEETNESS FOR YOU, CONSIDER USING STEVIA. THIS NATURAL, ZERO-CALORIE SWEETENER COMES FROM A PLANT AND IS FREE FROM THE SIDE EFFECTS AND POSSIBLE RISKS OF ARTIFICIAL SWEETENERS. TEA/WATER/ICE: MANY SMOOTHIE RECIPES CALL FOR MILK OR FRUIT JUICE TO CREATE THE RIGHT CONSISTENCY. TO AVOID THE EXTRA CALORIES, SUBSTITUTE THEM WITH TEA, WATER, OR ICE. A FRUITY, HERBAL TEA IS A GOOD SUBSTITUTE FOR JUICE. GREEN TEA CONTAINS HEALTHFUL NUTRIENTS, INCLUDING A COMPOUND THOUGHT TO AID IN WEIGHT LOSS, AND IT HAS A MILD FLAVOR. FOR A CONSISTENCY MORE LIKE A SHAKE, USE ICE. S U R G E P L A N . C O M
D O N O T I N C L U D E T H E S E . . . WORST things to put in our smoothies and shakes CANNED FRUITS OR VEGETABLES: FRESH PRODUCE IS ALWAYS BEST, BUT WHEN YOU CAN’T FIND WHAT YOU WANT, TURN TO FROZEN FOODS BEFORE CANS. CANNED FRUITS AND VEGETABLES OFTEN HAVE ADDED PRESERVATIVES OR SWEETENERS THAT INCREASE THE AMOUNT OF CALORIES. THEY HAVE ALSO LOST A SIGNIFICANT AMOUNT OF THEIR NUTRITIONAL VALUE. FRESH AND FROZEN VEGGIES AND FRUITS MAINTAIN NUTRIENT CONTENT MUCH LONGER THAN CANNED PRODUCTS. DAIRY: DAIRY PRODUCTS LIKE MILK, ICE CREAM, OR FROZEN YOGURT ARE COMMON INGREDIENTS IN SMOOTHIES, BUT THEY ARE CHOCK FULL OF EXTRA CALORIES. THERE ARE EXCEPTIONS, SUCH AS UNSWEETENED ALMOND MILK AND PLAIN, FULL-FAT GREEK YOGURT, WHICH IS HIGH IN PROTEIN AND LOW IN SUGAR, BUT MOST DAIRY SHOULD BE AVOIDED. FRUIT JUICE: JUICE IS OFTEN HIGH IN SUGAR AND CALORIES AND LOW IN NUTRITIONAL VALUE, ESPECIALLY STORE- BOUGHT PRODUCTS. MANY CONTAIN ADDED SWEETENERS, AND ALL HAVE LOST THE FIBER OF THE WHOLE FRUIT. A LIMITED AMOUNT OF 100 PERCENT JUICE IS FINE, BUT TOO MUCH WILL JUST INCREASE YOUR TOTAL (BAD) CALORIE INTAKE. S U R G E P L A N . C O M
Page 1 and 2: 30 DAY E V E R Y T H I N G Y O U N
Page 3 and 4: HIGH FIBER DIET THIS DIET OPTION IS
Page 5 and 6: D O N O T E A T T H E S E F O O D S
Page 7 and 8: stop cravings for a bit... yep, its
Page 9 and 10: T H E B I G N O ALCOHOL Drinking al
Page 11 and 12: T H E B I G N O MARGARINE Sticks wi
Page 13 and 14: MODERATION IN ALL THINGS! WE ARE GO
Page 15 and 16: how many calories from fat, protein
Page 17 and 18: P R O T E I N - E A T A L O T O F I
Page 19 and 20: G O O D F A T I S N E C E S S A R Y
Page 21 and 22: W A T E R C O N S U M P T I O N so
Page 23 and 24: C O M P L E X C A R B O H Y D R A T
Page 25 and 26: H E A L T H Y S H A K E S . . E A S
Page 27 and 28: B E S T I N G R E D I E N T S F O R
Page 29: B E S T I N G R E D I E N T S F O R
Page 33 and 34: H E A L T H Y S H A K E S . . E A S
Page 35 and 36: P E A C H E S & G R E E N P R O T E
Page 37 and 38: B A N A N A - B O A T P R O T E I N
Page 39 and 40: A L M O N D B U T T E R A N D B A N
Page 41 and 42: commit * have fun * be proud Day 1-

30 Day Food Guide

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