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


Add more balance to each meal and snack by using the Food Target and aim to eat every 3-4 hours for better energy. Focus on adding variety to your day and 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). Limit dairy products, beer/alcohol, and use the 80/20 rule as your guide.


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


4 Breakfast Options: Organic Eggs, Veggies/Spinach, Toast or Mint Chocolate Chip Smoothie or Oatmeal on The Run with Cacao Nibs (Recipe Videos Below), or Healthy Granola (Granola Recipe in Cookbook) with Banana and Almond/Coconut Milk.

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)


Instant Pot Recipes, Tuna salad, egg salad made with avocado oil mayo with whole grain crackers or on a lettuce wrap. (More quick ideas in cookbook, Black Bean Mango Salad is super easy to make and eat leftover).

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)


Balanced meal of lean meat, veggies, and healthy carb like potatoes, sweet potatoes, quinoa, brown rice, farro, millet, etc. (You can enjoy a glass of mineral water with lemon, lime or fresh oranges while you make dinner).

12-14 Hour Fast

Avoid eating after dinner most nights for better 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.

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

Food Target

Grocery List

Brand Favorites

Sample Food Day

Chris Johnson matt Kristen Brogan Speaker On target Living

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