0714 040 969
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UoN, Upper Kabete
STRICT HIGH PROTEIN MEAL PLAN
Meal Time Meals NB
Breakfast 250 ml Sea moss drink, first thing in the morning. Drink 2 glasses Keep off wheat and baked products,
(Ideally of salted water (2 pinches each) immediately- (a bottle top of rice, maize.
delayed) apple cider vinegar)
NO sugar and honey, processed and
10:00 - 11:00 am Sugarless tea/coffee/milk, unsweetened mala or natural yoghurt. carbonated drinks. Keep off starchy
foods and all wheat-based products
Serve eggs (4 boiled/fried) and 100g liver meat/or boiled meat e.g., chapati, mandazi etc.
Add 2 tablespoons of coconut oils/ milk butter to the foods Keep off food until main meal. Take
always water between instead- salted if
possible
Take 250 ml Soursop at 11:30 am
Snacks 1:30 - 2:00 pm Fermented foods - 250ml unsweetened mala/yoghurts (add 20 ml Keep off sugary snacks/ processed
/fruits apple cider vinegar. and carbonated drinks. Do water
instead.
Snack on mixed nuts– peanuts, cashew, walnuts, almonds, etc.
Keep off bananas – both cooked and
Take bone soups (250 ml daily – do not discard the fat). ripe.
For fruits strictly keep off till later.
Main meal 3:00 – 5:00 pm Take a bottle top (15-20ml) apple cider vinegar (in a glass of Keep off processed and carbonated
water– 10 mins before serving). drinks, sodas, or processed juices. Do
For water instead.
convenience, Ensure at least 150-200g portion of meat sources – fatty red meats
this can be (priority), poultry, pork and fish (twice a month). (Consume 1kg Ensure you eat to satisfaction to keep
either meat for 7-8 days). off constant eating or snacking later.
breakfast or
lunch Serve eggs (4-5 boiled or fried daily)– A must Ensure 6-10 eggs daily. At least 5-
7kgs of meat per month
Give a portion of cabbage is every 2 days
(Vegetables are optional and should not be a priority) - Keep off any foods past 6:30 pm.
Use edible oils with meals – coconut or milk butter –add 2 - Avoid wheat and baked products
teaspoons to the foods. and minimize rice/irish potatoes
consumption
Take an avocado daily.
- Avoid consuming any starches
Keep off all other PLANT-BASED foods. without an animal protein.
Avoid fluids/foods after 8:00 pm
Take 250 ml Soursop at 6:30 pm
Take 250 ml seaweeds – (by 7-7:30 pm)
NB: STRESS ON A MAXIMUM OF ONE MAIN MEAL A DAY
➢ Fast at least once a week for 10-16 hours. Eat enough proteins/fats before and after. Take salted water when fasting
➢ Bask in the mid-morning or evening sun for at least 20- 30 minutes daily. Ensure adequate body exposure.
➢ Take as much water as possible – take 1-2 glasses every 2-3 hours. Add a pinch of salt/vinegar to the water
➢ Eliminate seed oils – use coconut oils, butter, pork lard, beef tallow and ghee
➢ Keep off or minimize as much grains as rice, maize and all breakfast cereals, processed flours and their products.
➢ Avoid highly processed foods and avoid sugars/starches as much as possible
➢ Take as much salt as possible
➢ Incorporate exercises for muscles not weight lose – lift weights or walk for least 30 - hours twice a week- do not run.
➢ Sleep for at least 8 hours per day.
Minimize all forms of starch foods/carbohydrates (mainly plant-based diets).
Foods for Daily Nourishment
