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Rotation Food Plan

This document outlines a 3-phase rotation food plan with varying calorie levels: 1) Days 1-3 are 600 calories per day with meals consisting of half portions of fruits and vegetables, whole grains, lean proteins, and low-fat dairy. 2) Days 4-7 increase to 900 calories per day with similar meal compositions and additional portions. 3) Week 2 increases further to 1200 calories per day by adding fruits and small amounts of healthy fats to meals. The plan also includes daily cardiovascular exercise, strength training 3 times per week, and supplements to support weight loss goals.

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Cheryl Hawkins DBA Total Health
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1K views1 page

Rotation Food Plan

This document outlines a 3-phase rotation food plan with varying calorie levels: 1) Days 1-3 are 600 calories per day with meals consisting of half portions of fruits and vegetables, whole grains, lean proteins, and low-fat dairy. 2) Days 4-7 increase to 900 calories per day with similar meal compositions and additional portions. 3) Week 2 increases further to 1200 calories per day by adding fruits and small amounts of healthy fats to meals. The plan also includes daily cardiovascular exercise, strength training 3 times per week, and supplements to support weight loss goals.

Uploaded by

Cheryl Hawkins DBA Total Health
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Rotation Food Plan

Day 1, Day 2 And Day 3 – 600 Calories

1st meal – half grapefruit, slice of whole wheat and string cheese
1st meal – half banana, 1 cup high fiber cereal with skim milk (hempseed original)
1st meal – slice of whole wheat bread with peanut butter served an apple
2nd meal – 4 oz. low-fat cottage cheese, 2 oz. tuna
2nd meal – 2 oz. salmon with 5 whole wheat crackers
2nd meal – one slice of whole wheat bread and 1 cup vegetables
3rd meal – meat of your choice, 1 cup vegetables, slice of cheese or string cheese,
piece of fruit, 1 cup dinner salad (no calorie dressing)

Days 4-7 – 900 Calories

1st meal – half banana, 1 cup high fiber cereal with skim milk (hempseed original)
1st meal – 1 cup of berries, 5 whole grain crackers, 4 oz. cottage cheese
2nd meal – 2 oz. tuna with tsp of mayonnaise, 2 slices of whole wheat bread, ½
grapefruit
3rd meal – 1 cup asparagus, green beans, 3 oz meat of choice and one apple

Week Two – 1200 Calories

Meals above
Choose safe fruit to eat 3 times per day (apple)
Add 1 tsp of fat such as butter, mayonnaise, olive or flax oil or salad dressing
All meat servings go up to 5-6 oz

After this week, start over to repeat the cycle.

Exercise 30 min daily for 6 days or 45 min for 5 days and strength training 3
times/wk

Additional requirements: 4-32 oz alkaline water and bowel movements, 6


Laminine, calcium and vitamin d3

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