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

ON TARGET LIVING PLAN

Start to eat every 3-4 hours throughout the day for energy and weight loss. 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).

Pre-Breakfast

Water + 1 tbsp. Cod Liver Oil

Breakfast

Mint Chocolate Chip Smoothie or Oatmeal on The Run (Recipe Videos Below), or Healthy Granola (Granola Recipe in Cookbook) with Banana and nut milk, or Eggs with avocado and veggies (or avocado toast on sprouted grain bread))

Morning Snack Ideas

10 Spirulina/Chlorella Tablets, Trail Mix, Fresh Fruit or Honey Flax Energy Bites from Cookbook (See On The Go Food Handout Below)

Lunch

Build your own bowl with quinoa, brown rice or farro + roasted vegetables and healthier dressings/vinaigrettes, hummus, guac, peanut sauce, etf. Add chicken, salmon, tuna or hemp seeds for protein. Tuna salad, egg salad made with avocado oil mayo with whole grain crackers or on a lettuce wrap + eggs are good lunch ideas too, and PB&Js on Sprouted Grain Bread. (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)

Dinner

Mineral water + balance meal of lean meat, veggies, and healthy carb like potatoes, sweet potatoes, quinoa, brown rice, farro, millet, etc. Carbs are loaded with serotonin, magnesium and help to improve sleep.

12-14 Hour Fast

Avoid eating after dinner most nights for weight loss and digestion. 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. Try to go to bed earlier and maybe not hitting the snooze button. You should be able to pop out of bed in the morning. Maybe adding breakfast to your day will give you something delicious to get up for.

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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

Brand Favorites

Best Practices

Know Your Numbers

Sample Food Day

Chris Johnson matt Kristen Brogan Speaker On target Living

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