Core Plan Menu Ideas Starting a new program can be confusing and overwhelming at first, so here is a sample seven-day menu plan to help you get started. This is meant to be a guide. You can customize your meal plan to suit your own needs and taste. These are simple, straightforward, and most do not require a recipe. However, we encourage you to use the recipes in the MaxLiving Nutrition Plans (available through your doctors at Chiropractic Plus) to add more variety and zest to your meals.
Day 1
Breakfast: Smoothie
Lunch: Tomato Soup with Not Tuna Salad
Snack: Whole Grain Tortillas with Salsa and Guacamole
Dinner: Cole Slaw with Roasted Vegetables and 1⁄4 Cup of Hemp Seeds
Day 2
Breakfast: Eggs with Ezekiel Bread Toast and Grass-fed Butter
Lunch: Leftover chicken with Quinoa and Spinach Salad
Snack: Veggies with Hummus
Dinner: Grilled Steak with Roasted Cauliflower and Green Beans
Day 3
Breakfast: Smoothie
Lunch: Chili over Brown Rice with Spinach
Snack: Trail Mix (mixture of raw nuts and seeds)
Dinner: Chicken Salad on Greens with Almonds
Day 4
Breakfast: Chia Pudding with Blueberries and Nuts
Lunch: Taco Salad on Brown Rice and Greens (using leftover chili)
Snack: Sliced Granny Smith Apples with Grass-fed Cheese and Olives
Dinner: Bison Burgers with Steamed Broccoli on Salad
Day 5
Breakfast: Smoothie
Lunch: Turkey Reuben Sandwich on Ezekiel Bread
Snack: Celery with Baba Ganoush or Tahini Dip
Dinner: Greek Salad with Grilled Chicken
Day 6
Breakfast: Eggs, Any Style over Spinach
Lunch: Hemp Seed Salad with Stuffed Portobello Mushroom
Snack: Almond Butter and Sliced Granny Smith Apples
Dinner: Salmon with Asparagus and Roasted Cauliflower
Day 7
Breakfast: Kefir with Strawberries
Lunch: Veggie Wrap w/ Hummus Spread
Snack: 80% Dark Chocolate Bar with Nut Butter or Raw Nuts
Dinner: Curry Chicken with Broccoli and Field Greens Salad
Advanced Plan Menu Ideas When following the Advanced Plan menu, it’s important to include some high-quality fats (i.e. olive oil, grass-fed butter, hemp seed oil, flax meal, olives, avocados, raw nuts, seeds, coconut, full-fat organic dairy, etc.) plus a moderate amount of protein (15 grams for women and 20 grams for men) with each meal. This will keep you feeling satisfied for several hours.
Day 1
Breakfast:Smoothie
Lunch: Greek Salad with Turkey Burger
Snack: Raw Nuts and Sea Salt Trail Mix
Dinner: Chicken Breast with Over Roasted Vegetables
Day 2
Breakfast: Veggie Omelet with or without Grass-fed Cheese
Lunch: Cole Slaw and Hemp Seeds Salad
Snack: Almond Butter and Celery
Dinner: Grilled Steak with Green Beans and Roasted Tomatoes
Day 3
Breakfast: Kefir and Berries (with or without added Whey Protein)
Lunch: Chicken Salad on Greens with Almonds
Snack: Granny Smith Apple with Almond Butter, Cinnamon, and Pumpkin Seeds
Dinner: Cabbage Salad with Hemp Seeds
Day 4
Breakfast: Granny Smith Apple with Cinnamon and Stevia Plus Two Eggs
Lunch: Buffalo Chicken Wraps (Chicken, Hot Sauce, and blue cheese in Lettuce)
Snack: Chopped Coconut or Coconut Flakes
Dinner: Mini Grass-Fed Burgers with Roasted Cauliflower
Day 5
Breakfast: Smoothie
Lunch: Chicken Caesar Salad
Snack: Red Peppers and Tahini Dip
Dinner: Fancy Salmon Over Greens with Sauteed Zucchini
Day 6
Breakfast: Artichoke Frittata
Lunch: Leftover Salmon on Greens
Snack: Baba Ganoush and Celery
Dinner: Mahi-mahi with Steamed Vegetables and Salad
Day 7
Breakfast: Green Smoothie
Lunch: Ground Turkey Zucchini Boats
Snack: Raw Veggies and Hummus
Dinner: Grilled Lamb with Roasted Eggplant and Greek Salad