Beyond Diet Meal Plans PDF

COMPLETELY
DONE FOR YOU

Meal Plans
#1
Bestselling
Author
By Isabel De Los Rios

Contents
The Beyond Diet Done-For-You Meal Plans 4
Protein Type Meal Plans 14
Carb Type Meal Plans 34
Mixed Type Meal Plans 54
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The Beyond Diet Done-For-You Meal Plans
The Beyond Diet Done-

For-You Meal Plans
By this point you should have read all of Part 1 in The Beyond Diet Manual. If you have also
completed Part 2, great! That will be extremely helpful.
Make sure you have completed:
The Metabolism Typing Test. You should know whether you are a Protein, Carb or Mixed type
so you can choose the correct meal plans for you. Remember, if you have any doubt at all about
your specific type, you can begin with the Mixed Type meal plans and they will be very effective.
Your specific calorie calculations and portion requirements. If you havent done so already,
make sure to calculate your calorie requirements in Chapter 4 and then choose the portion
requirements that are specific for you from the Allowable Servings Guide Sheet.
The food choices sheet may also come in handy as you use these meal plans to find the best
and most appropriate serving sizes for you.
Thats all the information you will need to use these delicious meal plans.

Making Each Meal Plan Specific For You

Below you will find meal plans that will make putting together your food for the day a cinch. I will take
you through one example so you know exactly how to use each one for your specific needs.
Example:
A 180 lb person who does moderate weight training.
Calorie Requirements: 2,000 calories per day for weight loss. She is a Protein Type.
Using the Allowable Servings Guide, she has found her specific portions for each meal:
Breakfast: 3 Protein, 1 Carb

Snack: 3 Protein, 1 Carb
Lunch: 5 Protein, 1 Carb, 2 Fat
Snack: 3 Protein, 1 Carb
Dinner: 5 Protein, 1 Carb, 2 Fat
Using Protein Type Meal Plan #1, this is what her day would look like:
Food Servings
Meal
Quantity Item Protein Carb Fat
3 oz Lamb, Chicken, or Turkey Sausage 3
1 cup Mushrooms and Spinach 1
Breakfast
Use As
Coconut Oil
Needed
1 cup Sliced Celery and Carrots 1
Snack
3 Tbsp Walnut Butter 3
5 oz Beef Burger 5
Spinach Salad with Celery, Cauliflower and
Lunch 1 cup
Cucumbers
1
2 tsp Apple Cider Vinegar and Olive Oil 2

1 small Green Apple 1
Snack
3 Hardboiled Eggs 3
5 oz Beef Steak 5
Dinner 1 cup Steamed Carrots and Cauliflower 1
2 tsp Butter 2
Remember that this is just a starting point for you to see how your body feels with this quantity of food
throughout the day. Some may feel too full, while others may beel that it is perfect. It is extremely
important that you make notes of those feelings and body cues in your Beyond Diet Success Journal.
This will help you modify your daily food intake to make it perfect for you.

To make creating your own personal meal plans easier for you, I have included the Allowable Servings Guide, and the Food Choices
Charts for quick reference here.
Allowable Servings Guide

Type Mixed Carb Protein Mixed Carb Protein Mixed Carb Protein
1,400 Calories/Day 1,600 Calories/Day 1,800 Calories/Day
2 Protein 1 Protein 3 Protein 2 Protein 1 Protein 3 Protein 2 Protein 1 Protein 3 Protein
Breakfast
2 Carb 2 Carb 1 Carb 2 Carb 2 Carb 1 Carb 2 Carb 2 Carb 1 Carb
Snack
Lunch 1 Carb 2 Carb 1 Carb 1 Carb 2 Carb 1 Carb 2 Carb 2 Carb 1 Carb
1 Fat 1 Fat 2 Fat 1 Fat 1 Fat 2 Fat 1 Fat 1 Fat 2 Fat
Snack
Dinner 2 Carb 2 Carb 1 Carb 2 Carb 2 Carb 1 Carb 2 Carb 2 Carb 1 Carb
2,000 Calories/Day 2,200 Calories/Day 2,400 Calories/Day
Breakfast
Snack
Lunch 2 Carb 2 Carb 1 Carb 3 Carb 3 Carb 1 Carb 3 Carb 3 Carb 1 Carb
Snack
Dinner 2 Carb 2 Carb 1 Carb 2 Carb 2 Carb 1 Carb 2 Carb 3 Carb 1 Carb

Food Choices
For all charts in this section, the best bet food items are shaded in gray.
Carb Types: Protein Choices

Serving Meats Serving Seafood Serving Seafood Serving Nutsa and
(contd) Seeds
1 slice bacon (pork) 1 oz abalone 1 oz roughy oz almonds
1 slice bacon (beef) 1 oz anchovy 1 oz salmon oz Brazil nuts
bass
1 oz beef 1 oz 1 oz sardines oz cashews
(freshwater)
1 oz buffalo 1 oz bass (sea) 1 oz scallops oz chestnuts
1 oz lamb 1 oz catfish 1 oz shark oz filberts
liver (beef or
1 oz 1 oz caviar 1 oz shrimp oz hickory nuts
chicken)
macadamia
1 oz pork (lean) 1 oz clams 1 oz snapper oz nuts
1 oz rabbit 1 oz cod 1 oz squid oz peanutsb
1 oz venison 1 oz crabmeat 1 oz swordfish oz pecans
Poultry 1 oz crayfish 1 oz trout oz pine nuts
1 slice bacon (turkey) 1 oz flounder 1 oz tuna (white) oz pistachios
1 oz chicken (dark) 1 oz grouper 1 oz whitefish oz pumpkin seeds
1 oz chicken 1 oz halibut Dairy and oz sunflower

(white) Eggs seeds
1 oz duck 1 oz herring 1 egg oz walnuts
cottage
1 oz goose 1 oz lobster meat cup 1 tbsp nut butterc
cheese (raw)
1 oz Cornish hen 1 oz mackerel 2 oz greek yogurt
1 oz pheasant 1 oz mahimahi
1 oz quail 1 oz mussels
sausage
1 oz 1 oz octopus
(chicken)
perch
1 oz turkey (dark) 1 oz (freshwater)
1 oz turkey (white) 1 oz rockfish
a
All nuts and seeds must be raw.
b
Peanuts are legumes but are listed with tree nuts here for ease of presentation.
c
Varieties of nut butter include almond, cashew, macadamia nut, and walnut.

Carbohydrate Types: Carb Choices

Serving Bread Serving Fruits Serving Legumes Serving Low-Starch
(contd) Veg
1 slice SWG bread 1 cup cranberries adzuki beans 1 artichoke
SWG roll 1 cup Currants cup black beans 1 cup asparagus
SWG English
1 1 Date cup black-eyed beans cup bamboo shoots
muffin
SWG wrap
1 cup elderberries cup fava beans 1 cup bok choy
(small)
1 slice rice bread 2 figs (large) cup garbanzo beans 1 cup broccoli
great Northern
1 slice spelt bread 1 cup gooseberries cup 1 cup brussels sprouts
beans
10 rice crackers 1 grapefruit (small) cup green beans 1 cup cabbage
2 rye crackers 1720 Grapes cup green peas 1 cup cauliflower
Grains 1 cup Guava cup lentils 1 cup celery
brown or wild
cup 1 cup honeydew melon cup lima beans 1 cup cucumber
rice
kiwifruit
cup amaranth 2 cup mung beans 1 cup daikona
(medium)
cup barley 6 kumquatb cup navy beans 1 cup eggplant
cup buckwheat free Lemons cup pink beans 1 cup fennel
cup corn free Limes cup pinto beans free garlic
cup kamut 1 cup loganberries c
cup red beans free gingerroot
cup millet Mango cup white beans 1 cup jicama
1 cup oatmeal 2
nectarines High-Starch 1 cup kale
(small) Veg
cup quinoa 1 orange (large) 1 cup beets free lettuced
cup rye papaya (large) 1 cup carrots 1 cup mushrooms
Jerusalem
cup spelt 1 peach (medium) cup 1 cup okra
artichoke
cup SWG cereal 1 pear (medium) cup parsnips 5 olives
cup raw granola 2 persimmons cup potato (white) 1 onion (medium)
Fruits 1 cup Pineapple cup potato (sweet) 1 cup pepper (bell)
1 apple (medium) 2 plums (small) cup water chestnuts free pepper (hot)
pomegranate
4 apricots (small) 1
(small) Dairy cup pumpkin
banana
4 prunes (small) cup milk (raw) cup radishes
(medium)
1 cup blackberries cup Raisins 2 oz plain yogurt cup rutabagae
1 cup blueberries 1 cup raspberries 1 cup salad greensd
1 cup boysenberries 2 cups Rhubarb 1 cup spinach
1 cup cantaloupe 1 cup strawberries cup squash ( winter)f
tangerines
1 cup casaba melong 2 cup turnip
(small)
17 cherries 1 tomato (large) 1 cup zucchini
1 cup watermelon
Notes: Serving sizes of grains and legumes are measured cooked; those of fruits and vegetables are measured raw. SWG = sprouted whole grain (e.g.,
Ezekiel 4:9 products). Free = Use as needed for seasoning. aJapanese radish. bSimilar to an orange but small like a grape. cCross between a black-
berry and raspberry. dAny but iceberg. eSimilar to a turnip. fOrange-fleshed squashes (e.g., acorn, butternut, and kabocha). gSimilar to a cantaloupe.

Protein Types: Protein Choices

(contd) Seeds
bass
(freshwater)
liver (beef or
chicken)
macadamia
1 oz pork (any cut) 1 oz clams 1 oz snapper oz nuts
1 oz bacon (turkey) 1 oz grouper 1 oz tuna (dark) oz pistachios
pumpkin
1 oz chicken (dark) 1 oz halibut 1 oz whitefish oz seeds
1 oz chicken 1 oz herring Dairy and oz sunflower

(white) Eggs seeds
1 oz Cornish hen 1 oz lobster meat 1 egg oz walnuts
cottage
1 oz duck 1 oz mackerel cup 1 tbsp nut butterc
cheese (raw)
1 oz goose 1 oz mahimahi 2 oz greek yogurt
1 oz pheasant 1 oz Mussels
1 oz quail 1 oz Octopus
sausage
1 oz 1 oz perch (ocean)
(chicken)
1 oz turkey (dark) 1 oz pompano
1 oz turkey (white) 1 oz Rockfish
a
b
c

Protein Types: Carb Choices

(contd) Veg
SWG English
muffin
SWG wrap
(small)
great Northern
beans
brown or wild
rice
kiwifruit
(medium)
1 cup oatmeal 2
(small) Veg
Jerusalem
artichoke
pomegranate
banana
(medium)
tangerines
(small)
1 cup watermelon

Mixed Types: Protein Choices

(contd) Seeds
bass
(freshwater)
liver (beef or
chicken)
macadamia
1 oz pork (any cut) 1 oz clams 1 oz snapper oz nuts
1 oz bacon (turkey) 1 oz grouper 1 oz tuna (dark) oz pistachios
pumpkin
1 oz chicken (dark) 1 oz halibut 1 oz whitefish oz seeds
1 oz chicken 1 oz herring Dairy and oz sunflower

(white) Eggs seeds
1 oz Cornish hen 1 oz lobster meat 1 egg oz walnuts
cottage
1 oz duck 1 oz mackerel cup 1 tbsp nut butterc
cheese (raw)
1 oz goose 1 oz mahimahi 2 oz greek yogurt
1 oz pheasant 1 oz Mussels
1 oz quail 1 oz Octopus
sausage
1 oz 1 oz perch (ocean)
(chicken)
1 oz turkey (dark) 1 oz pompano
1 oz turkey (white) 1 oz Rockfish
a
b
c
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Mixed Types: Carb Choices

(contd) Veg
SWG English
muffin
SWG wrap
(small)
great Northern
beans
brown or wild
rice
kiwifruit
(medium)
1 cup oatmeal 2
(small) Veg
Jerusalem
artichoke
pomegranate
banana
(medium)
tangerines
(small)
1 cup watermelon

Fat Choices: All Metabolism Types

Serving Fat
1 tsp Olive Oil
1 tsp Fish Oil
1 tsp Cod Liver Oil
1 tsp Flax Seed Oil
1 tsp Raw Butter
1 oz Avocadoa
freeb Coconut Oil
1 oz Raw Cheese
Notes: The fat content of fattier foods such as eggs, meats, oily fish, and nuts has been accounted for in the allotted servings and calories for
each metabolism type, so no separate fat servings need to be counted for these foods.
a
Avocado is a fruit. Protein Types also may use it as a carbohydrate choice (2 oz)
b
The Beyond Diet Program does not limit the amount of coconut oil that you can consume each day or account for it in the Sample Meal Plans, Done
For You Meal Plans and Allowable Servings Guide. A reasonable amount would be 1-2 tsp three times per day for cooking.
Special Note:
You can use this same method of finding your specific portions to experiment with the meal plans that
are not for your specific type. But be careful! Notice if the Carb Type Meal Plan calls for lean chicken
breast and you are a Protein Type, you may experience some hunger after that meal because that
particular protein was too lean. Since Protein Types do better with heavier proteins and Carb Types
do better with leaner proteins some changes may need to be made. As I have said before, paying
attention to your body in the beginning is important but you will find, very quickly how this way of
eating just becomes second nature to you. With a little bit of work in the beginning, you will have a
delicious and natural way of eating and an understanding of what your body wants for the long-term.
Protein Type Meal Plans

Protein Type Meal Plan #1
Food Servings
Meal
Lamb or Pork Sausage
Mushrooms and Spinach
Breakfast
Coconut Oil
Sliced Celery and Carrots

Snack
Walnut Butter
Beef Burger
Spinach Salad with Celery, Cauliflower and
Lunch Cucumbers
Apple Cider Vinegar and Olive Oil
Raspberries
Green Apple
Snack
Hardboiled Eggs
Beef Steak
Dinner Steamed Carrots and Cauliflower
Butter
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Food Servings
Meal
Eggs (poached or scrambled) with Spinach
Breakfast Canadian Bacon
Sprouted Grain Bread or Apple
Almonds or Walnuts
Snack
Pear
Chicken or Turkey (dark meat) grilled or baked
Carrot Stick
Lunch
Brown Rice
Green Salad with Apple Cider Vinegar and Olive Oil
Macadamia Nut Butter
Snack
Celery Sticks and Carrot Sticks
Salmon (broiled)
Green Beans
Dinner Baked Potato
Butter
Green Salad w/Apple Cider Vinegar and Olive Oil
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Food Servings
Meal
Pork, Beef or Turkey Bacon
Breakfast
Cream of Rice (hot cereal)
Almond or Walnut Butter
Snack
Apple
Shrimp (grilled)
Avocado
Lunch
Lentils (cooked)
Raw Vegetables with Olive Oil
Sunflower Seeds
Snack
Pear
Beef Steak (broiled)
Cauliflower (raw or steamed)
Dinner Brown Rice
Butter
Salad w/Apple Cider Vinegar and Olive Oil
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Food Servings
Meal
Oatmeal (cooked with water, add cinnamon)
Breakfast Almonds or Walnuts
Blueberries
Cashews
Snack
Pear
Ground Beef (in a burger or chili)
Kidney Beans
Lunch
Romaine Lettuce and Tomato Salad
Olive Oil
Walnut, Almond or Pecan Butter
Snack
Celery and Carrot Sticks
Chicken Thighs or Legs
Spinach (sauteed in coconut oil)
Dinner
Cucumber and Tomato Salad
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Food Servings
Meal
Leftover Chicken Leg
Breakfast Leftover Spinach
Apple
Pumpkin Seeds
Snack
Pear
Canned Sardines (in olive oil or water)
Brown Rice
Lunch
Asparagus (steamed)
Green Salad w/Apple Cider Vinegar
Cashews
Snack
Carrot Sticks
Pork Chop (grilled or broiled)
Cauliflower (steamed)
Dinner Butter
Quinoa
Sliced Cucumbers
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Food Servings
Meal
Eggs (omelet)
Breakfast
Peppers, Onions and Mushrooms
Cashews or Cashew Butter
Snack
Banana
Beef Burger
Portabella Mushroom Cap
Lunch
Romaine Lettuce, Carrot, and Celery Salad
Walnut or Almond Butter
Snack
Celery Sticks
Chicken Thighs
Spinach (sauteed)
Dinner
Spaghetti Squash (baked)
Butter
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Food Servings
Meal
Chicken Sausage
Breakfast Scrambled Eggs (or eggs)
Butter
Green Apple
Snack
Almond Butter
Chicken Legs
Romaine Salad with Celery, Carrots and Olives
Lunch
Fresh Lemon Juice and Olive Oil
Blueberries
Pear
Snack
Pecans
Chicken Legs
Steamed Green Beans
Dinner
Butter
Blueberries
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Food Servings
Meal
Bacon
Breakfast Egg Omelet with Spinach and Asparagus
Coconut Oil
Sardines in Olive Oil
Snack
Brown Rice Crackers
Baked Salmon
Spinach Salad with Beets
Lunch
Steamed Asparagus with Butter
Macadamia Nuts
Snack
Sliced Celery
Ocean Perch
Dinner Baked Okra and Cauliflower
Butter
Notes:________________________________________________
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Food Servings
Meal
Raw Egg Shake with Ground Flax Seeds, Coconut
Breakfast Butter
Cream, A Banana and Cinnamon
Beef Burger
Snack
Carrot Sticks
Spinach Salad with Chopped Celery, Avocado, and
Cucumbers
Lunch Fresh Lemon Juice and Olive Oil
Ground Dark Turkey Meat
Strawberries
Pumpkin Seeds
Snack
Celery Sticks
Seared Dark Tuna
Stir-Fried Asparagus, Cabbage, Peas and Bok Choy
Dinner
Watercress Salad
Notes:________________________________________________
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Food Servings
Meal
Smoked Wild Salmon Rolled up with Romaine
Lettuce
Breakfast Peas and Corn
Butter
Apple
Snack
Brazil Nuts
Lamb Burger
Spinach Salad wtih Celery, Carrots, Avocado,
Lunch Artichoke Hearts
and Olives
Full Fat Plain Yogurt
Snack Blueberries
Chopped Walnuts and Flax Oil
Steak
Onions Sauteed in Coconut Oil
Dinner Mixed Green Salad
Cherries
Notes:________________________________________________
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Food Servings
Meal
Pork Sausage
Breakfast Poached Eggs
Asparagus and Mushrooms Cooked in Butter
Apple
Snack Swiss Cheese
Almonds
Broiled Pork Chops
Buckwheat Grain
Lunch
Steamed Green Beans
Butter
Walnuts or Pecans
Snack
Celery Sticks
Seafood Dish: Mussels, Scallops, Squid
Quinoa
Dinner
Butter
Bibb Lettuce Salad
Notes:________________________________________________
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Food Servings
Meal
Bacon
Breakfast Scrambled Eggs
Steamed Spinach and Carrots with Butter
Coconut Butter
Snack
Pecans
Dark Meat Turkey Burger
Lunch Celery Sticks
Split Pea Soup
Carrots and Peppers
Snack
Hardboiled Eggs
Lamb Chops
Spinach Salad
Dinner Apple Cider Vinegar and Olive Oil
Steamed Beets and Cauliflower
Butter
Notes:________________________________________________
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Food Servings
Meal
Steak
Breakfast Eggs
Mashed Sweet Potato with Butter
Celery
Snack
Peanut Butter
Skirt Steak
Sugar Snap Peas
Lunch
Sauteed Mushrooms
Coconut Oil
Coconut Butter
Snack
Pistachios
Roast Rack of Lamb
Steamed Asparagus
Dinner
Butter
Wild Rice
Notes:________________________________________________
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Food Servings
Meal
Beef Sausage
Breakfast Avocado
Olive Oil
Carrots and Celery Sticks
Snack
Pecan Butter
Beef Kidney Pate Ground with Butter, Hazelnuts and
Lunch Sea Salt
Brown Rice Crackers
Blueberries
Snack Coconut Butter
Raw Almonds
Pork Chops
Steamed Cauliflower
Dinner
Olive Oil
Blueberries
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Food Servings
Meal
Egg Omelet with Goat Cheese and Spinach
Breakfast Bacon
Coconut Oil
Pear
Snack
Pumpkin Seeds
Ground Lamb with Spices
Butternut Squash Soup
Lunch
Spinach Salad
Sliced Ham
Snack Romaine Lettuce
Sliced Tomatoes
Mackerel with Butter an Fresh Lemon Juice
Dinner
Steamed Collard Greens and Beets with Butter
Notes:________________________________________________
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Food Servings
Meal
Smoked Wild Salmon
Breakfast Tomato Slices
Avocado and Olive Oil
Cottage Cheese
Snack
Cucumbers
Turkey Burger (dark meat)
Lunch Sprouted Grain Bread
Lettuce and Tomato
Almond Butter
Snack
Sliced Apple
Beef Shish-Ka-Bobs
Zucchini, Red Pepper and Onion Chunks
Dinner
Baked Sweet Potato (sprinkle with cinnamon)
Butter
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Food Servings
Meal
Quinoa Hot Cereal (made with water)
Breakfast Crushed WAlnuts and Pecans
(sweeten with stevia and agave syrup and cinnamon)
Hard Boiled Eggs
Snack
Raw Carrots
Tuna Salad
Chopped Carrots, Celery, and Onions (for tuna)
Lunch
Olive Oil
Rice Crackers
Greek Yogurt
Snack Pumpkin Seeds
Strawberries
Venison Stew
Carrots, Onions and Potato (for stew)
Dinner
Raw Cucumber and Celery Salad
Olive Oil
Notes:________________________________________________
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Food Servings
Meal
Sprouted Grain or Rice Bread
Breakfast Bacon
Tomato (bacon and tomato breakfast sandwich)
Walnuts
Snack
Strawberries
Venison Stew Leftovers
Lunch
Strawberries
Cottage Cheese
Snack
Blueberries
Duck (baked)
Brown Rice
Dinner
Raw Tomato and Onion Salad
Olive Oil
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Food Servings
Meal
Egg w/Spinach
Breakfast Almond Butter
Greek Yogurt
Sliced Roast Beef Rollups
Snack
Carrot Sticks
Turkey Chili
Lunch Kidney Beans (for chili)
Brown Rice Crackers
Pecans or Pecan Butter
Snack
Banana
Shrimp
Coconut Oil
Dinner Peppers, Onions, Mushrooms (make stir-fry)
Wheat Free Soy Sauce
Brown Rice
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Food Servings
Meal
Cottage Cheese
Breakfast Crushed Almonds or Pecans
Blueberries
Hard Boiled Egg
Snack
Tomato and Cucumber Slices
Chicken Drumsticks (baked)
Lunch Cauliflower (raw or steamed)
Butter
Almond Butter
Snack Celery Sticks
Apple
Swordfish Steak (baked or grilled)
Onions (over steak)
Dinner Corn
Green Salad
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Carb Type Meal Plans

Carb Type Meal Plan #1
Food Servings
Meal
Chicken Sausage
Breakfast Grilled Tomatoes, Peppers and Potatoes
Butter
Pineapple Chunks
Snack
Almonds
Baked Flounder
Steamed Broccoli and Beets
Lunch
Mixed Green Salad
Raisins
Snack
Walnuts
White Meat Chicken Soup wtih Parsley, Leeks,
Dinner Peppers,
Tomatoes, Potatoes and Onions
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Food Servings
Meal
Soft-Boiled Eggs
Breakfast
Papaya Slices
Sliced Turkey Breast Rolled Up with
Snack Romaine Lettuce
Cherries
White Tuna Fish
Arugula Salad with Chopped Tomatoes, Celery,
Lunch Onions, Beets
And Sprouts
Fresh Lemon Juice, Olive Oil, Sea Salt and Pepper
Full Fat Yogurt
Snack Cucumbers
Fresh Dill
Cod
Dinner Baked Potato with Butter
Steamed Broccoli
Notes:________________________________________________
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Food Servings
Meal
Breakfast Oatmeal (cooked in water, add cinnamon)
Strawberries
Cashews
Snack
Pear
Ground Buffalo (make into chili)
Kidney Beans (for chili)
Lunch
Sprouted Grain Bread
Lettuce and Tomato Salad
Peanut Butter
Snack Celery and Carrot Sticks
Orange or Grapefruit
Halibut Steak (broiled)
Spinach (sauteed)
Dinner Spaghetti Squash (baked)
Brown Rice
Sliced Cucumber and Tomato Salad
Notes:________________________________________________
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Food Servings
Meal
Scrambled Eggs
Breakfast Sprouted Grain Bread
Almonds or Walnuts
Snack
Apple
Turkey Burger (ground white meat turkey)
Brown Rice
Lunch
Pear
Cashew Butter
Snack
Rice Crackers
Codfish (baked)
Green Beans (steamed)
Dinner Sweet Potato (baked)
Butter
Tomato and Cucumber Salad w/Olive Oil
Notes:________________________________________________
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Food Servings
Meal
Turkey or Chicken Sausage
Breakfast Cream of Rice (hot cereal)
Blueberries
Pumpkin or Sunflower Seeds
Snack
Banana or Apple
Flounder (broiled)
Quinoa
Lunch
Lettuce, Tomato, Peppers, and Cucumber Salad
Peanut Butter
Snack
Rice Crackers
Cornish Hen (roasted)
Dinner
Sweet Potato or Yam (baked)
Butter
Notes:________________________________________________
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Food Servings
Meal
Turkey Bacon
Breakfast Millet or Quinoa (hot cereal)
Grapefruit
Almonds
Snack
Strawberries
Chicken (grilled)
Kamut (cooked)
Lunch
Lentils
Broccoli (steamed or raw)
Walnut Butter
Snack Celery Sticks
Grapes
Shrimp or Scallops (grilled or baked)
Peppers, Mushrooms, Onions (stir fried)
Dinner
Brown Rice
Notes:________________________________________________
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Food Servings
Meal
Hot Rice Cereal with Sunflower Seeds, Coconut
Breakfast Butter,
Honey, and Sliced Peaches
Soft-Boiled Eggs
Snack
Grapes
Grilled Chicken Breast
Radicchio and Watercress Salad with Cabbage,
Cucumber
Lunch
and Leeks Dressed in Apple Cider Vinegar and Olive
Oil
Baked Squash
Peach
Snack
Almonds
Broiled Pork Chops
Mixed Wild and Brown Rice
Dinner Romaine Salad with Peppers, Cucumbers and
Scallions
Apple Cider Vinegar, Olive Oil, Sea Salt and Pepper
Notes:________________________________________________
_____________________________________________________
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Food Servings
Meal
Turkey or Chicken Breakfast Sausage
Breakfast Green Beans or spaghetti Squash
Strawberries
Pumpkin Seeds
Snack
Banana
Mhi Mahi (broiled)
Romaine, Cucumber and Tomato Salad
Lunch
Grapes
Peanut Butter
Snack Apple
Raisins
Cornish Hen (baked)
Dinner Broccoli (steamed)
Butter
Raw Red Peppers
Notes:________________________________________________
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Food Servings
Meal
Scrambled Eggs
Breakfast Corn Polenta
Steamed Kale
Watermelon
Snack
Almond Butter
Broiled Trout
Lunch Steamed Zucchini and Brussels Sprouts
Butter
Apple
Snack
Cashew Butter
Baked Halibut
Quinoa
Dinner
Mixed Green Salad
Fresh Lemon Juice, Olive Oil, Sea Salt and Pepper
Notes:________________________________________________
_____________________________________________________
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Food Servings
Meal
Buckwheat Pancakes with Maple Syrup and Butter
Breakfast
Poached Eggs
Sliced Tomatoes
Snack
Turkey Slices
Chicken or Turkey breast
Romaine Salad with Tomatoes, Turnips, Zucchini and
Lunch Peppers
Strawberries
Snack
Cottage Cheese
Baked Tilapia
Baked Sweet Potato
Dinner
Steamed Collard Greens
Butter
Notes:________________________________________________
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Food Servings
Meal
White Tuna Salad with Chopped Apples, Cranberries,
Parsley
Breakfast Celery, Honey Mustard, Olive Oil, and Sea Salt
Apple
Steamed Brussels Sprouts Mixed with
Snack
Pine Nuts
Leftover Tuna Salad
Mixed Green Salad wtih Cabbage, Cucumbers and
Lunch Pine Nuts
Grapefruit
Snack
Sliced Turkey Breast
Broiled Trout
Brown Rice
Dinner
Mixed Green Salad with Sprouts
Frehs Lemon Juice and Olive Oil
Notes:________________________________________________
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Food Servings
Meal
Shake with Full Fat Yogurt
Breakfast Banana and Honey
Almonds and Flax Oil
Egg Salad with Celery, Parsley, Olive Oil, Sea Salt
Snack and Pepper
Broccoli
Chicken Sausage Kabobs
Lunch Peppers, Zucchini, Onions
Butternut Squash Soup
Sunflower Seeds
Snack
Cantaloup and Honeydew
Halibut
Lentils
Dinner Brown Rice
Grilled Onions
Coconut Oil
Notes:________________________________________________
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Food Servings
Meal
Egg Omelet
Breakfast Broccoli, Onions, Tomatoes
Coconut Oil
Fresh Green Vegetable Juice
Snack
Almond and Coconut Butter (mixed)
Ground White Meat Chicken
Basmati Rice
Lunch
Romaine Salad with Mixed Peppers
Mango
Snack
Sunflower Seeds
Baked Cornish Hen
Dinner Steamed Beets, Cabbage and Zucchini
Butter
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
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Food Servings
Meal
Turkey Bacon
Breakfast Poached Eggs
Grapefruit
Sliced Cucumber
Snack Sliced Pepper
Almonds
Cobb Salad with Romaine, Cilantro, Turkey Breast,
Hardboiled
Lunch Egg, Tomatoes, Onions and Radishes
Sea Salt and Pepper
Watermelon
Snack
Almonds
Fresh Water Perch
Grilled Eggplant and Garlic
Dinner
Millet Grain
Olive Oil
Notes:________________________________________________
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Food Servings
Meal
Chicken or Turkey Sausage
Breakfast Broccoli
Coconut Oil
Orange
Snack
Soft-Boiled Eggs
Ground White Meat Turkey
Buckwheat Grain
Lunch
Arugula Salad with Onions, Zucchini and Peppers
Nectarine
Snack
Almonds
Chicken Breast
Sweet Potato
Dinner
Steamed Broccoli
Butter
Notes:________________________________________________
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Food Servings
Meal
Egg
Sprouted Grain or Rice Bread (egg sandwich or
Breakfast French toast)
Apple or Apple Sauce
Greek Yogurt
Snack
Raspberries or Blueberries
Turkey Breast (sliced)
Lettuce and Tomato
Lunch
Sprouted Grain, Rice or Spelt Bread
Mango Slices
Pecans
Snack
Raisins
Mahi Mahi (grilled or baked)
Corn
Dinner Lettuce, Tomato, Cucumber, Peppers, Onion Salad
Cherries
Notes:________________________________________________
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Food Servings
Meal
Breakfast Crushed Walnuts and Pecans
Strawberries
Cottage Cheese
Snack
Pineapple Chunks
Tuna Salad (light tuna)
Lunch
Olive Oil
Rice Crackers
Yogurt
Snack
Almonds
Buffalo Meatballs
Tomato Sauce
Dinner Spelt or Rice Pasta
Green Salad
Notes:________________________________________________
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Food Servings
Meal
Veggie Omelet
Breakfast Peppers, Onion, Tomato, Mushrooms
Sprouted Grain or Rice Bread
Cashew or Peanut Butter
Snack
Apple or Pear
Turkey Burger (light meat)
Lunch
Lettuce and Tomato
Strawberries
Peach
Snack
Walnuts
Shrimp
Coconut Oil
Brown Rice
Notes:________________________________________________
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Food Servings
Meal
Greek Yogurt
Breakfast Strawberries, Blueberries
Oatmeal
Soft Boiled Egg
Snack
Sliced Green, Red and Yellow Peppers
Shrimp
Avocado
Lunch
Tomato and Cucumber Salad
Turkey Breast Slices
Snack
Rice Crackers
Chicken Shish-Ka-Bobs
Zucchini, Red Pepper and Onion Chunks
Dinner
Baked Sweet Potato (sprinkle with cinnamon)
Butter (add to potato)
Notes:________________________________________________
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Food Servings
Meal
Cottage Cheese
Breakfast Crushed Almonds or Pecans
Pineapple Chunks
Almond Butter
Snack
Apple Sauce
Chicken Breast (grilled or baked)
Baked Sweet Potato
Lunch
Broccoli (steamed)
Butter (for potato and broccoli)
Yogurt
Snack
Pumpkin Seeds and Sunflower Seeds
Turkey Chili
Dinner
Sprouted Grain or Spelt Tortilla
Sliced Tomato
Notes:________________________________________________
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Mixed Type Meal Plans

Mixed Type Meal Plan #1
Food Servings
Meal
Beef or Pork Bacon
Breakfast
Grapefruit
Macadamia Nuts
Snack
Chicken Breast
Steamed Broccoli
Lunch
Brown Rice
Butter
Apple
Snack
Lamb Chops
Chopped Tomato, Cucumber and Onion Salad
Dinner
Brown Rice
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
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Food Servings
Meal
Eggs (omelet)
Breakfast Spinach, Peppers, and Onions (in omelet)
Almonds or Walnuts
Snack Apple
Cucumber Slices
Turkey Burger (ground white and dark meat)
Carrot Sticks
Lunch
Brown Rice
Sliced Tomato
Peanut Butter
Snack Rice Crackers
Celery Sticks
Halibut Steak (broiled)
Green Beans (sauteed in butter and garlic)
Dinner
Sweet Potato (baked)
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
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_____________________________________________________
_____________________________________________________
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_____________________________________________________
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_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________

Food Servings
Meal
Turkey or Chicken Breakfast Sausage
Breakfast Cream of Rice (hot cereal)
Blueberries or strawberries
Snack Banana or Apple
Carrot STicks
Salmon Filet (broiled)
Sweet Potato or Yam
Lunch
Lettuce, Tomato, Pepper and Cucumber Salad
Pumpkin Seeds
Snack
Pear
Shrimp (stir fried)
Peppers, Onions, Mushrooms (stir fried)
Dinner
Brown Rice
Sliced Cucumbers and Carrots
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
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_____________________________________________________
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_____________________________________________________
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_____________________________________________________
_____________________________________________________
_____________________________________________________

Food Servings
Meal
Scrambled Eggs
Hot Rice Cereal (sweetened with stevia or agave
Breakfast syrup)
Butter
Celery Sticks
Snack
Almond Butter
Baked Salmon
Arugula Salad with Peppers and Onions
Lunch
Steamed Zucchini with Butter
Shake wtih Coconut Water, Pineapple and Coconut
Snack Butter
Flounder
Steamed Asparagus wtih Butter
Dinner
Sliced Avocado
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________

Food Servings
Meal
Bacon
Banana
Snack
Almond Butter
Baked Cornish Hen
Quinoa
Lunch
Spinach and Garlic
Coconut Oil
Snack
Romaine Lettuce
Broiled Pork Chops
Dinner Mixed Brown and Wild Rice
Sliced Cucumber and Tomato
Notes:________________________________________________
_____________________________________________________
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_____________________________________________________

Food Servings
Meal
Egg Omelet with Mozzarella Cheese
Breakfast
Tomatoes, Mushrooms and Onions
Sardines in Olive Oil
Snack
Brown Rice Crackers
Chicken Breast
Romaine Salad with Cauliflower, Cucumbers, and
Lunch Celery
Quinoa
Sliced Tomatoes
Snack Sliced Turkey breast
Olive Oil
Lamb Steak
Mixed Green Salad with Broccoli, Cabbage and
Dinner Carrots
Notes:________________________________________________
_____________________________________________________
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_____________________________________________________
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_____________________________________________________

Food Servings
Meal
Lamb Sausage
Breakfast Steamed Kale
Corn Polenta
Honeydew and Cantaloupe
Snack
Brazil Nuts
Buffalo Burger
Mixed Green Salad wtih Chopped Tomatoes and
Lunch Onions
Steamed Brussels Sprouts with Butter
Sunflower Seeds or Pecans
Snack
Strawberries
Baked Cod
Steamed Cauliflower and Turnips
Dinner
Butter
Millet
Notes:________________________________________________
_____________________________________________________
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_____________________________________________________

Food Servings
Meal
Greek Yogurt
Breakfast Blueberries
Chopped Walnuts and Ground Flax Seeds
Papaya
Snack
Cashews
Beef Burger
Lunch Steamed Kale and Zucchini
Olive Oil
Baked Apples
Snack
Walnuts
Red Snapper
Steamed Asparagus
Dinner
Sliced Avocado
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________

Food Servings
Meal
Egg (poached or scrambled)
Breakfast Turkey or Beef Bacon
Oatmeal (cooked with water, add cinnamon)
Cashews
Snack Pear
Celery Sticks
Buffalo (ground and made into chili)
Lunch
Lettuce and Tomato Salad
Olive Oil
Walnut or Pecan Butter
Snack
Lean Steak (grilled)
Spinach (sauteed)
Dinner
Spaghetti Squash (baked)
Wild Rice
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________

Food Servings
Meal
Leftover Grilled Steak
Breakfast Leftover Spinach and Spaghetti Squash
Red Apple
Pecans
Snack Strawberries
Sliced Cucumbers
Flounder (broiled)
Quinoa
Lunch
Celery, Tomato and Pepper Salad w/Olive Oil
Butter
Almonds
Snack
Banana
Cornish Hen (baked)
Sweet Potato (baked)
Dinner
Butter
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________

Food Servings
Meal
Turkey Sausage
Breakfast Grilled Tomatoes, Peppers and Onions
Potatoes
Almonds
Snack
Sliced Mixed Peppers
Cobb Salad with Turkey, Ham, Bacon, Eggs
Lunch Romaine Lettuce with Carrots and Celery
Plum
Snack
Peanuts
Beef Chili with Onions and Tomatoes
Red Beans
Dinner Brown Rice
Mixed Green Salad
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________

Food Servings
Meal
White Tuna Salad wtih Olive Oil and Honey Mustard
Breakfast Chopped Apples, Cranberries, Celery
Celery Sticks
Apple
Snack
Pecans
Lamb Burger
Lunch Steamed Swiss Chard with Butter and Garlic
Carrot Sticks
Snack
Peanut Butter
Mahi Mahi
Spinach Salad
Dinner
Buttered Corn and Carrots
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________

Food Servings
Meal
Poached Eggs
Breakfast
Feta Cheese and Spinach Sauteed in Coconut Oil
Carrot and Celery Sticks
Snack
Pumpkin Seeds
Mackerel Seasoned wtih Butter, Fresh Lemon Juice,
Parsley
Lunch Sea Salt and Pepper
Arugula Salad with Apple Cider Vinegar and Olive Oil
Sauteed Leeks
Kiwi
Snack
Macadamia Nuts
Baked Cornish Hen
Lentils
Dinner
Basmati Rice
Cucumber Slices
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________

Food Servings
Meal
Turkey Bacon
Watermelon
Apple Sauce
Snack
Peanut Butter or Almond Butter
Chicken Legs
Grilled Eggplant and Garlic
Lunch Romaine Salad with Chopped Cucumbers and
Tomatoes
Green Apple
Snack Soft-Boiled Eggs
Sliced Tomatoes
Shrimp Stir-Fry
Brown Rice
Dinner Eggs
Bok Choy, Bambook Shoots, Eggplant, Peppers, and
Zucchini
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________

Food Servings
Meal
Peanut Butter or Almond Butter
Breakfast Oatmeal (cooked in water, add cinnamon)
Blueberries or Raisins
Peach
Snack
Cashews
Sardines or Salmon
Avocado
Lunch
Sliced Tomato
Olive Oil
Sliced Turkey
Snack Carrots
Strawberries
Lamb Chop (grilled)
Zucchini (green and yellow, grilled)
Dinner
Yam (baked)
Butter
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________

Food Servings
Meal
Smoked Wild Salmon
Breakfast Tomato Slices
Avocado and Olive Oil
Pecan Butter
Snack
Apple
Turkey Breast (sliced)
Lettuce and Tomato
Lunch
Sproute Grain, Rice or Spelt Bread
Greek Yogurt
Snack
Blueberries
Buffalo Meatloaf (use ground buffalo instead of beef
in recipe)
Dinner Sauteed Spinach
Green Salad
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________

Food Servings
Meal
Eggs
Sprouted Grain, Rice or Spelt Bread (egg sandwich
Breakfast or French toast)
Almonds and Pumpkin Seeds
Snack
Dried Cranberries (no sugar added)
Chicken Breast (grilled or baked)
Baked Sweet Potato
Lunch
Broccoli (steamed)
Butter (for potato and broccoli)
Cottage Cheese
Snack
Apple Sauce
Grilled Red Snapper
Dinner Green Beans Sauteed with Almonds
Wild Rice
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________

Food Servings
Meal
Breakfast Crushed Walnuts and Pecans
Raisins or Berries
Soft Boiled Eggs
Snack
Carrot Sticks
Turkey Chili
Lunch
Sprouted Grain or Spelt Tortilla
Sliced tomato
Peanut Butter
Snack Raisins
Sprouted Grain, Rice or Spelt Bread
Shrimp
Coconut Oil
Brown Rice
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________

Food Servings
Meal
Greek Yogurt
Breakfast Almonds
Banana
Turkey Breast Slices
Snack
Sliced Tomato
Tuna Salad (light or dark tuna)
Lunch
Olive Oil
Rice Crackers
Cottage Cheese
Snack
Mango
Lamb Burger
Portabella Mushroom Caps
Dinner
Lettuce and Tomato
Cherries
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________

Food Servings
Meal
Beef or Turkey Bacon
Breakfast Sprouted Grain, Rice or Spelt Bread
Sliced Tomato
Cashew Butter
Snack
Banana
Wild Smoked Salmon
Lunch Avocado
Sliced Tomato and Cucumbers
Greek Yogurt
Snack Sunflower Seeds
Blueberries
Buffalo or Beef Chili
Dinner
Sprouted Grain or Spelt Torilla
Sliced Tomato
Notes:________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________

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DONE FOR YOU

By Isabel De Los Rios

The Beyond Diet Done-

Make sure you have completed:

Making Each Meal Plan Specific For You

Breakfast: 3 Protein, 1 Carb

2 tsp Apple Cider Vinegar and Olive Oil 2

Allowable Servings Guide

Carb Types: Protein Choices

1 oz chicken 1 oz halibut Dairy and oz sunflower

Carbohydrate Types: Carb Choices

Protein Types: Protein Choices

1 oz chicken 1 oz herring Dairy and oz sunflower

Protein Types: Carb Choices

Mixed Types: Protein Choices

1 oz chicken 1 oz herring Dairy and oz sunflower

Mixed Types: Carb Choices

Fat Choices: All Metabolism Types

Protein Type Meal Plans

Sliced Celery and Carrots

Protein Type Meal Plan #2

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Protein Type Meal Plan #20

Carb Type Meal Plans

Carb Type Meal Plan #2

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Mixed Type Meal Plans

Mixed Type Meal Plan #2

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