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2| healthfirst.ca

3INSIDE THIS GUIDE, YOU WILL FIND:

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8| healthfirst.ca UNLIMITED (80% OF MEAL PLAN)LIMITED (20% OF MEAL PLAN)NOT RECOMMENDEDPROTEINPoultry (turkey and chicken), cold water shEggs, game meats and grass-fed beef, beans, legumes, unsweetened non-dairy yogurts, plant based protein powder, collagen powderPork, shellsh,dairy (yogurt, milk, cream, cheese)whey protein powdersSTARCHESMillet, buckwheatquinoa, chia, brown rice, coconut ourCorn, sugar and added sweetenersVEGETABLESLeafy greens, cruciferous vegetables (kale, broccoli, Brussels sprouts, cabbage, cauliower), all other vegetables, including squashes Starchy root vegetablesFRUITSApples, pears, peaches, plums, berriesAll other fruits Dried fruitsOILSFlax, avocado, coconut, grass fed buer, gheeNuts and seeds (and their buer)Vegetable oil, peanuts (and their buer)SEASONINGSAll fresh and dried herbs, sea or Himalayan pink saltTamari sauce, Bragg® Liquid Aminos, A.Vogel Herbamare®PRE-MADE FOODSPrepared hummus and pestos *GF, DF, VG, transfat free, yeast freeGluten free chicken, curries with coconut milk, fresh spring rolls, thin rice cakes, plain roasted coconut chips, cashew cheeseCandy, cakes, cookiesBEVERAGESHerbal tea, matcha, mushroom beverages Two cups of coee daily Soda, fruit juices

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10| healthfirst.ca DAY ONE DAY TWO DAY THREE DAY FOURBREAKFASTGreen smoothie or oatmeal with blueberries and nutsSweet Potato or Almond Pancakes2 eggs with broccoli and/or zucchini, spinach and peppers1 cup of coconut yogurt with mixed nuts and berriesLUNCHMexican Quinoa Salad Tuna Chickpea SaladLeover Sausage Bake and mixed green salad with Asian DressingChicken with mixed green salad and Vegan Caesar DressingDINNERSausage Bake Italian Salmon BakeRed Lenl Dahl with Cauliower RiceAvocado Pesto with zucchini noodles or gluten free pastaSNACKSHummus with vegetablesRice cakes with almond buer and Aloe Vera HydratorSliced apples with walnutsCelery scks with almond buer and Chlorophyll Lemonade

11DAY FIVE DAY SIX DAY SEVENBREAKFASTBlueberry smoothie with protein powderGreen smoothie with protein powderGreen smoothie with protein powderLUNCHLeover Red Lenl Dahl with Cauliower RiceKale salad with grilled chicken or kale sautéed with ground turkeyCollard wrap with tuna, shredded cabbage DINNERBaked Salmon with steamed mixed vegetablesGrilled lapia with roasted Brussels sproutsPoached halibut with cauliower mash & leafy green saladSNACKSCut vegetables with hummusApples or pears Apples or pearsSPECIAL INSTRUCTIONS* Eliminate ALL nuts and seedsEliminate ALL grainsEliminate ALL nuts and seedsEliminate ALL grainsEliminate ALL legumes and beansEat ONLY the following fruits and vegetables:Leafy greens, cruciferous vegetables (kale, broccoli, Brussels sprouts, cabbage, cauliower)Fresh apples and pearsEliminate ALL nuts and seedsEliminate ALL grainsEliminate ALL legumes and beansEat ONLY the following fruits and vegetables:Leafy greens, cruciferous vegetables (kale, broccoli, Brussels sprouts, cabbage, cauliower)Fresh apples and pears

12| healthfirst.ca GF DF NFGF DF NF

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14| healthfirst.ca GF DF NF

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18| healthfirst.ca GF NF VGGF NFGF NF VG

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20| healthfirst.ca GF NF DFGF NF DF

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22| healthfirst.ca GF NF VGGF NF VG

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