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 energy, weight loss and to prevent from overeating at night. 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 with lemon as soon as you get up (Aim to drink half your body weight in ounces of water per day. Drink wheatgrass before eating).


Organic Coffee, Cod Liver Oil, Mint Chocolate Chip Smoothie or Oatmeal on The Run (Recipe Videos Below), or Organic Greek Yogurt + Healthy Granola (Granola Recipe in Cookbook) with Fresh Fruit, 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)


Aim for a big salad with vegetables and healthier dressings/vinaigrettes. Add chicken, salmon, tuna or hemp seeds for protein. (More quick ideas in cookbook)

Afternoon Snack Ideas

10 Spirulina/Chlorella Tablets, Hummus & veggies, 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, etc.

12-14 Hour Fast

Avoid eating after dinner most nights for weight loss. 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.

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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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