Print
Week 4 Meal Plan

Whole Body Rehab: Detox and Renew for a Better You
Week 4 Meal Plan
Day 22

Breakfast - 7am
  • 1 cup dried old fashion oats, cooked
  • 2 slices cooked extra-lean turkey bacon
  • 1 cup RW Knudsen, Just Cranberry Juice (sweetened with Stevia – optional)
Snack - 10am
  • 2 oz cooked turkey breast wrapped with 2 large butterhead leaf lettuce, mustard to taste
Lunch - 12pm
  • Chicken salad with fat-free dressing (See Recipe)
  • 1 medium orange
Snack - 3pm
  • Protein smoothie
Dinner - 5pm
  • Baked horseradish salmon (see recipe)
  • 1 small baked sweet potato (about 4 ounces or 1/2 cup)
  • 1 boiled artichoke (see recipe)
  • Dinner Salad ( 1 cup romaine lettuce, 4 Tbsp shredded carrots, 1/4 chopped tomato, 4 Tbsp onions, 4 Tbsp purple cabbage)
  • Fat-Free dressing, Italian or your choice
Day 23

Breakfast - 7am
  • Protein smoothie
Snack - 10am
  • 1 medium Orange
  • 1 medium Apple
Lunch - 12pm
  • 1 serving Salmon Salad (see recipe)
  • 1/2 can pineapple chunks
Snack - 3pm
  • Raw veggie mix (see recipe)
  • 4 Tbsp hummus (your choice of flavors)
Dinner - 6pm
  • 1 serving Turkey Fajita (see recipe)
  • 2 corn tortilla
  • 1/4 ripe avocado, sliced
  • 4 Tbsp salsa
  • 1/4 cup quinoa pilaf (see recipe)
Day 24
Breakfast - 7am

  • 1 serving Veggie omelet (see recipe)
  • 1 medium orange
  • 1/2 cup quinoa pilaf – leftover from dinner
Snack - 10am
  • 1 medium banana
Lunch - 12pm
  • 1 serving Turkey Fajita (leftover from dinner)
  • 4 leaves butterhead lettuce to wrap fajitas into
  • 4 Tbsp salsa
  • 1/2 sliced avocado
  • 1 sliced cucumber
Snack - 3pm
  • 1 serving Henry’s whey protein powder
  • 1 cup almond milk
  • 1 Tbsp ground flax seed
    (blend all ingredients together)
Dinner - 5pm
  • Baked tilapia (see recipe)
  • 1 cup steamed vegetables (your choice: cauliflower, brussel sprouts, broccoli, summer squash, or zucchini)
  • Dinner Salad ( 1 cup romaine lettuce, 4 Tbsp shredded carrots, ¼ chopped tomato, 4 Tbsp onions, 4 Tbsp purple cabbage)
  • Fat-Free dressing, Italian or your choice
Day 25

Breakfast - 7am
  • 1 cup dried old fashion oats, cooked
  • 2 slices Turkey Bacon
  • 1/2 Grapefruit
Snack - 10am
  • Raw veggie mix (2 medium carrots, 2 celery stalks, 3 ounces jicama; Cut vegetables into medium size sticks for dipping)
  • 4 Tbsp hummus (your choice of flavors)
Lunch - 12pm
  • 2 small bean burritos (1/2 cup canned pinto beans, 1 cup shredder romaine lettuce, 4 Tbsp onions, ¼ sliced avocado mixed together; folded in 2 corn tortillas, topped with 4 Tbsp salsa
  • 1/4 cup Quinoa pilaf (dinner leftover)
Snack - 3pm
  • 1 serving Henry’s whey protein powder
  • 1 cup almond milk
  • 1 Tbsp ground flax seed
    (blend all ingredients together)
Dinner - 5pm
  • 4 ounces boneless skinless chicken breast (grilled, roasted, or baked)
  • 1 cup steamed broccoli
  • Dinner Salad ( 1 cup romaine lettuce, 4 Tbsp shredded carrots, ¼ chopped tomato, 4 Tbsp onions, 4 Tbsp purple cabbage)
  • Fat-Free dressing, Italian or your choice
Day 26
Breakfast - 7am

  • 1 serving Veggie omelet (see recipe)
  • 1 cup dried old fashion oats
  • 2 slices cooked extra-lean turkey bacon
Snack - 10am
  • Protein smoothie
Lunch - 12pm
  • Chicken salad with fat-free dressing (see recipe)
Snack - 3pm
  • 1 medium banana
  • 1 medium orange
Dinner - 5pm
  • 1 serving Halibut Sauté (see recipe)
  • 1 cups zucchini melody (see recipe)
  • Dinner Salad ( 1 cup romaine lettuce, 4 Tbsp shredded carrots, 1/4 chopped tomato, 4 Tbsp onions, 4 Tbsp purple cabbage)
  • 1 srv Dinner Salad with fat-free dressing
  • Fat-Free dressing, Italian or your choice
Day 27

Breakfast - 7am
  • Veggie Omelet
  • 2 slices cooked extra-lean turkey bacon
  • 1 medium grapefruit
Snack - 10am
  • 1 serving Henry’s whey protein powder
  • 1 cup almond milk
  • 1 Tbsp ground flax seed
    (blend all ingredients together)
Lunch - 12pm
  • 1 serving Halibut Sauté (see recipe) wrapped in 2 warm corn tortillas
  • 1/2 cup canned pinto beans
  • 4 Tbsp salsa
Snack - 3pm
  • 1 cup Almond Milk mixed with 1 srv. Of Whey protein powder and 1 Tbsp ground flax seed
Dinner - 5pm
  • 1 serving Quick & Easy turkey chili (see recipe)
  • 1 cup steamed spinach with lemon and garlic (see recipe)
  • 1/2 sliced avocado
Day 28

Breakfast - 7am
  • 2 eggs scrambled
  • 2 slices cooked extra-lean turkey bacon
  • 1/2 cup dried old fashion oats, cooked
Snack - 10am
  • 1 medium apple
Lunch - 12pm
  • 1 serving Quick & Easy turkey chili (dinner leftover)
  • 1 sliced cucumber
  • 1 cup romaine lettuce
  • 2 Tbsp balsamic vinegar
Snack - 3pm
  • 1 sliced carrot
  • 1 sliced celery
  • 4 Tbsp hummus (your choice of flavor)
Dinner - 5pm
  • Chicken salad with fat-free dressing
  • 1 small canned mandarin oranges
  • 1 diced cucumber
  • 5 raw almonds, sliced