Planning And Preparation Are Key

Planning and preparation are keys to your success!!! Here is what you should be purchasing each week…

Vegetables:  6-8 servings per day (1 serving = ½ cup cooked, or 1 cup raw)

Asparagus, broccoli, bok choy, brussels sprouts, cabbage, cauliflower, bell peppers, carrots, celery, cucumber, tomatoes, spinach, romaine lettuce, zucchini, sweet potatoes, yams, snap peas, green beans, yellow beans, string beans, eggplant, jicama, pumpkin, water chestnuts, and onions.

Fruit:  2-3 servings per day

Apple, banana, blackberries, blueberries, cantaloupe, clementine, cranberries, grapefruit, grapes, honeydew melon, kiwi, lemon, lime, orange, papaya, peach, pear, pomegranate, plum, raspberries, strawberries, and watermelon.


Olive oil, coconut oil, nuts & seeds, nut butters, ground flaxseed, avocado oil, avocados, almonds, macadamia nuts, hazelnuts, olives, ghee, coconut butter/manna, coconut milk, and coconut (meat or flakes).

Quality Protein:  Seafood (including but not limited to:  salmon, shrimp, scallops, cod, crab), grass-fed beef, bison, lamb, elk, venison, eggs, chicken, turkey, duck, pheasant, pork, bacon, and bone broth.

Beverages:  Water (consume half your body weight in PLAIN water each day), herbal teas, and green tea.

Seasonings:  All fresh and dried whole or ground herbs and spices, low-sodium organic chicken, beef, or vegetable broth, black or white pepper, salsa, and sea salt.P.S. Here are some recipes for you to try!!!

Be Fit,

Michael Romig BS, CPT, CFT, PES, CES, RES & FT

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