A plan designed to give you results and help you build a lifestyle that’s sustainable and enjoyable.


Start to eat every 3-4 hours throughout the day for better energy and metabolism. Add more balance to each meal and snack by using the Food Target. Focus on making everything you are currently doing, better by upgrading the ingredients. (Remember: less is best and if you can't read it, you shouldn't eat it).


Drink 8 ounces of water as soon as you get up. (Aim to drink half your body weight in ounces of water per day).


Organic Coffee, 1 tbsp. Cod Liver Oil, Oatmeal on The Run (Recipe Videos Below),or Eggs + veggies on English muffin,

Morning Snack Ideas

10 Spirulina/Chlorella Tablets, Trail Mix, or Fresh Fruit


Quick lunch ideas: Tuna salad, egg salad made with avocado oil mayo with whole grain crackers or on a sprouted grain wrap. You could also make a little extra for dinner and pack leftovers for on the go. Try to include more homecooked meals for lunch or choose better options like salads when dining out. PB&Js made with better quality ingredients are also good staples. (More quick ideas in cookbook, Black Bean Mango Salad is super easy to pack).

Afternoon Snack Ideas

10 Spirulina/Chlorella Tablets, Hummus & veggies, carrots and almond butter, organic tortilla chips & guac, fresh fruit, dried mangoes (See On The Go Food Handout Below)


Balance meal of lean meat, veggies, and healthy carb like potatoes, sweet potatoes, quinoa, brown rice, farro, millet, etc.

12-14 Hour Fast

Avoid eating after dinner most nights to improve digestion and absorption. Give your gut time to cleanse and digest with a 12-14 hour fast from the time you eat dinner to the time you eat breakfast. This is the best thing you can do for weight loss and diabetes.

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3 Cubes Wheatgrass/ 20 Tablets of S/C/ 1 TBSP Cod Liver Oil

3 Cubes Wheatgrass/ 20 Tablets of S/C/ 1 TBSP Cod Liver Oil

Chris Johnson matt Kristen Brogan Speaker On target Living

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