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www.adrenalquiz.com

ALBUMENCASEINCHEESE

CORN FLOURCORN STARCH

CORN SYRUPCORN SYRUP SOLIDS

DEXTROSEEGG

EGG WHITEEGG YOLKFRUCTOSE

GLUTEN HIGH FRUCTOSE CORN SYRUP

MALTODEXTRINMILKMODIFIED VEGETABLE PROTEINMSGNATURAL FLAVORSSODIUM CASEINATE SOY PROTEINSOY PROTEIN ISOLATESUGARWHEAT WHEY PROTEINWHEY PROTEIN ISOLATEWHOLE WHEAT

FOODS TO AVOID

Alfalfa sproutsArugulaArtichokeArtichoke heartsAsparagusBaby bok choyBaby cornBamboo shootsBean sproutsBok choyBroccoliBrussels sproutsButter lettuceCabbageCarrotsCauliflowerCeleryCelery rootChicory greensCollard greensCrookneck squashCucumber

DaikonEggplant EndiveEscaroleFennelGarlicGingerGreen beansGreen leaf lettuceGreen onionsGreen peppersJicamaKaleKohlrabiLeeksLemon juiceLime juiceMushroomsOkraOnionsPea podsPumpkinRadicchio

RadishesRed leaf lettuceRed peppersRomaine lettuceRutabagaScallionsSnow peasSpaghetti squashSpinachSummer squashSwiss chardTomatoTomatillosTurnip greensWater chestnutsWatercressZucchini

UNLIMITED FOODSHave as much as you want whenever you want for meals or snacks. Plan to get 1/2 of a plate of vegetables with your lunch and dinner. Be sure to have some dark leafy greens for at least one of these.

Healthy ProteinsServing Sizes all should equal 4-6 ounces uncooked unless otherwise specified

EVERYDAYBeef, Lean grass fedBeef, Lean groundBlack cod / sablefishChicken breastCodProtein Powder, Vegetable based– 1 servingSardines Shrimp Turkey breast Turkey, Lean ground Wild Alaskan salmon Rainbow trout

SEVERAL TIME PER WEEK OR LESSCrab Turkey bacon – 3 piecesOysters Canadian bacon – 3 piecesHam, leanLamb Pork chop Pork loin, lean Lobster

Healthy Fats – Serving Sizes

EVERYDAYAlmonds – 21 almonds = 1/4 cup = 3/4 ounceAlmond butter – 2 tbspAvocado – 1/3 mediumChia seeds – 2 tbsp or 3/4 ounceCoconut milk beverage, unsweetened – 1 cupExtra Virgin Olive Oil - 1 tbspFlax seeds – 2 tbsp or 3/4 ounceGrape seed oil – 1 tbspGuacamole – 3 tbspSunflower seeds - 2 tbsp or 3/4 ounceWalnuts – 1/4 cup or 3/4 ouncePumpkin seeds - 2 tbsp or 3/4 ounceOlives – 1/2 cupPistachios, unsalted and shelled – 1/4 cup or 3/4 ounceMacadamia oil – 1 tbspMacadamia nuts – 1/4 cup or 3/4 ounceHemp seeds – 2 tbsp or 3/4 ounce

FEW TIMES PER WEEK OR LESSBrazil nuts- 1/4 cup or 3/4 ounceButter – 1 tbspCanola oil – 1 tbspCoconut, shredded unsweetened – 2 tbspCoconut oil – 1 tbspGhee (clarified butter) 1 tbspSesame oil, toasted – 1 tbsp

Healthy Carbs – Serving Sizes

EVERYDAYAcorn squash – 1/4 cupAdzuki beans - 1/4 cupBarley, cooked – 1/4 cupBeets – 1/4 cupBlack beans – 1/4 cupBlackberries – 1/4 cupBlueberries – 1/4 cupBrown rice, cooked – 1/4 cupButternut squash – 1/4 cupCannellini beans – 1/4 cupGarbanzo beans (chickpeas) - 1/4 cupGrapefruit – 1/4 fruitHummus – 2 tbspKidney beans – 1/4 cupKabocha squash – 1/4 cupLentils – 1/4 cupNavy beans 1/4 cupNorthern beans 1/4 cupRaspberries – 1/4 cupSteel cut oats, cooked – 1/4 cupStrawberries – 1/4 cupSweet potato – 1/4 cupTurnips, boiled – 1/4 cupPinto beans – 1/4 cupPotato, boiled – 1/4 cupQuinoa, cooked – 1/4 cupPeas – 1/4 cupPeach – 1/2 fruitParsnips boiled – 1/4 cup

FEW TIMES PER WEEK OR LESSApple – 1/2 fruitBanana – 1/2 fruitBeer – 3 ounces or 1/4 bottle/canCantaloupe melon – 1/2 cupHoneydew melon – 1/2 cupPear – 1/2 fruitPlum – 1 fruitKiwi – 1/2 fruitMango – 1/4 cupOrange – 1/2 fruitPasta, gluten free, cooked – 1/4 cupPineapple – 1/4 cupPlantain, cooked – 1/4 cupNectarine – 1/2 fruitWatermelon – 1/2 cupWine – 2 ounces

Diet Plan

MID-MORNING AND MID-AFTERNOON SNACKS FOODS FROM UNLIMITED LIST

BREAKFAST

1 SERVING PROTEIN

1 SERVING FAT

1 SERVINGS CARBS

1 SERVING PROTEIN

1 SERVING FAT

2 SERVINGS CARBS

LUNCH

1 SERVING PROTEIN

1 SERVING FAT

3 SERVINGS CARBS

DINNER

adrenal reset diet

the

6 am 6 pm

Midnight

Psychological Repair

Physical Repair

9 pm 3 am

6 am

9 am 3 pm

START TODAY MENU PLAN

When our bodies shift into survival mode, we gain weight. Survival mode also disrupts sleep and raises our reactions to stress. Processed foods, pollutants, and the pressures of daily life trigger this physiologic pattern. Typical weight loss efforts like eating less and exercising more only make the problem worse. By cycling carbohydrates, repairing our circadian rhythms and raising our mental clarity, we can make ourselves resistant to survival mode, lose weight, and thrive!

BREAKFAST = RESET SHAKE.

RESET SHAKE – 1 SERVING

SHAKE WITH 10 OZ OF COLD WATER

LUNCH = MIXED SALAD

1 PALM-SIZED PIECE OF SALMON OR CHICKENUNLIMITED GREENS

LOW STARCH VEGGIES AS IN SNACK LIST 1/2 CUP KIDNEY OR GARBANZO BEANS

1 TABLESPOON OLIVE OIL, VINEGAR AS NEEDED(SEE UNLIMITED AND AVOID LIST ON THE BACK)

DINNER = STIR FRY

4-6 OUNCES LEAN BEEF OR CHICKENUNLIMITED VEGGIES

3/4 CUP COOKED BROWN RICE OR QUINOATAMARI SOY SAUCE

GINGER & GARLIC1 TABLESPOON TOASTED SESAME OIL

YOUR GUIDE TO THRIVING!

zzzzz Sleep zzzzz

Relaxation Wind Down Dim Lights

PM Tonics

AM Tonic

Mini Vacation

Stir Fry

Noon

Salad

Shake

Veggies

Exercise