Rejuv Medical’s PHASE 1: 1 Month of Easy Eating Week 2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Meal 1 Avocado Egg Salad (pg 29) Meal 2 Fruit Meal 3 Mini Kale Burgers (pg 35) Meal 4 Salad (pg 23-27) Meal 5 Shrimp (pg 41-42) Meal 6 Vegetable Meal 1 Smoothie (pg 16-17) Meal 2 Vegetable Almonds Meal 3 Leftover Avocado Egg Salad Meal 4 Crispy Kale Chips (pg 55) Meal 5 Chicken (pg 31-34) Meal 1 Protein Shake Fruit Meal 2 Vegetable 1 Hard Boiled Egg Meal 3 Leftover Mini Kale Burgers Meal 4 Salad (pg 23-27) Meal 5 Eggplant Tuna Salad (pg 37) Meal 1 Simple Omelet (pg 12) Meal 2 Smoothie (pg 16-17) Meal 3 Salad (pg 23-27) Meal 4 Skillet Tomato Chicken (pg 33) Meal 5 Leftover Tuna Salad Meal 6 Leftover Kale Chips Meal 1 Spanish Scrambled Eggs (pg 14) Meal 2 Fruit Meal 3 Leftover Tomato Chicken Meal 4 Salad (pg 23-27) Meal 5 Lemon Roasted Peppers (pg 55) Meal 6 Protein Shake (if hungry) Meal 1 Smoothie (pg 16-17) Meal 2 Vegetable Meal 3 Lettuce Taco (pg 44) Pico de Gallo (pg 47) Meal 4 Protein Shake Meal 5 Grilled Chicken Breast Roasted Florets and Peppers (pg 54) Meal 1 Veggie Breakfast Hash Browns (pg 15) Meal 2 Fruit Walnuts Meal 3 Soup (pg 18-22) Meal 4 Rosemary Chicken and Potatoes (pg 34) Meal 5 Tomato Salad (pg 52)
Rejuv Medical’s PHASE 1: 1 Month of Easy Eating Week 3 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Meal 1 Veggie Egg Scramble (pg 13) Meal 2 Fruit Meal 3 Leftover Rosemary Chicken and Potatoes Meal 4 Salad (pg 23-27) Meal 5 Salmon (pg 38-39) Meal 6 Protein Shake Meal 1 So Spicy Omelet (pg 12) Meal 2 Smoothie (pg 16-17) Meal 3 Leftover Salmon Meal 4 Salad (pg 23-27) Meal 5 Pomegranate Pork (pg 36) Meal 6 Vegetable Almonds Meal 1 Smoothie (pg 16-17) Meal 2 2 Hard Boiled Eggs Meal 3 Leftover Pomegranate Pork Meal 4 Vegetable Walnuts Meal 5 Lettuce Taco (pg 44) Pico de Gallo (pg 47) Meal 1 Veggie Breakfast Hash Browns (pg 15) Meal 2 Tomato Avocado Tartar (pg 53) Meal 3 Smoothie (pg 16-17) Meal 4 Chicken (pg 31-34) Meal 5 Spinach Salad (pg 23) Meal 1 Egg whites with spinach and peppers Meal 2 Sweet and Spicy Apples and Sweet Potatoes (pg 56) Meal 3 Shrimp (pg 41-42) Meal 4 Almond Flax Pizza (pg 45) Meal 5 Vegetable Meal 1 Protein Shake Fruit Meal 2 Leftover Pizza Meal 3 Crispy Kale Chips (pg 55) Meal 4 Chicken Salad (pg 30) Meal 5 Almond Broccoli Salad (pg 54) Meal 1 Spicy Breakfast Patties (pg 15) Meal 2 Avocado Fruit Salad (pg 28) Meal 3 2 Hard Boiled Eggs Meal 4 Warm Veggie Salad (pg 53) Meal 5 Leftover Kale Chips
Rejuv Medical’s PHASE 1: 1 Month of Easy Eating Week 4 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Meal 1 Simple Omelet (pg 12) Meal 2 Protein Shake Meal 3 Guacamole Turkey Patties (pg 36) Meal 4 Salad (pg 23-27) Meal 5 Fruit Walnuts Meal 1 Zucchini Scrambled Eggs (pg 13) Meal 2 Vegetable Almonds Meal 3 Smoothie (pg 16-17) Meal 4 Lettuce Taco (pg 44) with Leftover Guacamole Meal 5 Spinach Red/Green Peppers Oil and vinegar Meal 1 Protein Shake Fruit Meal 2 Avocado Egg Salad (pg 29) Meal 3 Chicken (pg 31-34) Roasted Florets and Peppers (pg 54) Meal 4 Salad (pg 23-27) Meal 5 Egg whites Sweet Peppers Meal 1 Spanish Egg Scramble (pg 14) Meal 2 Avocado Fruit Salad (pg 28) Meal 3 Leftover Chicken Meal 4 Warm Veggie Salad (pg 53 Meal 5 Shrimp Lettuce Wrap (pg 44) Meal 6 Protein Shake Meal 1 Zucchini Frittata (pg 14) Meal 2 Tomato Cucumber Salad (pg 52) Meal 3 Salmon (pg 38-39) Meal 4 Salad (pg 23-27) Meal 5 Protein Shake Meal 6 Walnuts Meal 1 Smoothie (pg 16-17) Meal 2 2 Hard Boiled Eggs Meal 3 Almond Broccoli Salad (pg 54) Meal 4 Chicken (pg 31-34) Sweet Potato Fries (pg 56) Meal 5 Fruit Meal 1 Veggie Breakfast Hash Browns (pg 15) Meal 2 Smoothie (pg 16-17) Meal 3 Mini Kale Turkey Burgers (pg 35) Meal 4 Salad (pg 23-27) Meal 5 Avocado and tomatoes
Rejuv Medical’s PHASE 2: 1 Month of Easy Eating Week 1 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Meal 1 Protein loaded pancakes (pg 67) Meal 2 Celery with natural peanut butter Meal 3 Spinach Salad (pg 23) Cottage cheese Meal 4 Lemon Chicken (pg 100) Meal 5 Vegetable Meal 1 Smoothie (pg 16-17, 73-74) Meal 2 ½ avocado with cottage cheese Meal 3 Warm Veggie Salad (pg 53) Meal 4 Vegetable Almonds Meal 5 Mini Kale Burgers (pg 35) on whole wheat bun Meal 1 Greek yogurt, vanilla whey with fruit Meal 2 2 Eggs Meal 3 Leftover Mini Kale Burgers (no bun) with Tasty Tomato Sauce (pg 46) Meal 4 Tomato Cucumber Salad (pg 52) Meal 5 JR’s Power Salad (pg 86) Meal 6 Walnuts Meal 1 Egg white omelet with vegetables Meal 2 Apple with natural peanut butter Meal 3 Lettuce wrap (pg 119) Meal 4 Pomegranate Kale Salad (pg 24) Meal 5 Carrots with hummus Meal 1 Oatmeal (pg 64-65) Fruit Meal 2 Almonds Vegetable Meal 3 Tuna (pg 118) Wrap Meal 4 egg Meal 5 Cottage cheese with cucumber and tomato Meal 6 Vegetable Meal 1 100% Whole Wheat bread with natural peanut butter 1 Hard Boiled Egg Meal 2 Avocado Fruit Salad (pg 28) Meal 3 Homemade pizza (pg Meal 4 Protein shake Meal 5 Vegetable Almonds Meal 1 Christine’s Frittata (pg 72) Meal 2 Cottage cheese with tomato Meal 3 Summer vegetable medley (pg 183) Meal 4 Leftover pizza Meal 5 Fruit boiled
Rejuv Medical’s PHASE 2: 1 Month of Easy Eating Week 2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Meal 1 Oatmeal (pgs Meal 2 Vegetable with Hummus (pg 179) Meal 3 Sweet Tuna Salad (pg 118) Meal 4 Soup (pg 75-79) Meal 5 Smoothie (pg 73-74) Meal 1 Protein Shake Meal 2 String cheese Fruit Meal 3 Chicken Pita Wrap (pg 120) Meal 4 Leftover soup Meal 5 Salad (pg 83-90) Meal 6 Celery with natural peanut butter Meal 1 Pancakes (pgs 67) Meal 2 Greek yogurt with whey protein and fruit Meal 3 Salad (pg 83-90) Meal 4 Chicken Fried Rice (pg 107) Meal 5 Vegetable Meal 1 Breakfast Fruit Wrap (pg 69) Meal 2 Tomato Salad (pg 51) Meal 3 Salmon (117) Steamed Vegetables Meal 4 1 Hard Boiled Egg Fruit Meal 5 Lemon Roasted Peppers (pg 55) Meal 1 Egg whites with cooked vegetables (peppers, spinach, onions, etc.) Meal 2 Apple with natural peanut butter Meal 3 Vegetable with Hummus Meal 4 Pasta (pg Meal 5 Greek yogurt with whey protein Meal 1 Smoothie (pg 73-74) Meal 2 Cottage cheese with tomato and cucumber Meal 3 Leftover pasta Meal 4 Salad (pg 83-90) Meal 5 String cheese Meal 6 Fruit Meal 1 Zucchini Scrambled Eggs (pg 13) Meal 2 Fruit Cottage Cheese Meal 3 Healthy Tortilla Chips (pg 147) with Guacamole or Pico de Gallo (pg 47) Meal 4 Killer Sloppy Joes (pg 130) Meal 5 Great Chocolate or Vanilla Pudding (pg 192)
Rejuv Medical’s PHASE 2: 1 Month of Easy Eating Week 3 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Meal 1 Elegant Egg White Sandwich (pg 127) Fruit Meal 2 Salmon (pg 117) Meal 3 Spinach Salad (pg ) Meal 4 Casserole (pg Meal 5 Zucchini Fries (pg 182) Meal 1 Pancakes (pg 66-67) Meal 2 Avocado, tomato, and cottage cheese Meal 3 Leftover casserole Meal 4 Salad (pg 83-90) Meal 5 Cottage Cheese with fruit Meal 1 Banana Roll up (pg 69) Meal 2 Stuffed Zucchini (pg 182) Meal 3 Chicken (pg Meal 4 Fruit Cottage Cheese Walnuts Meal 5 Healthy Tostadas (pg 141) Meal 6 Protein Shake Meal 1 Greek Yogurt with whey protein powder and fruit Meal 2 Salad (pg 83-90) Meal 3 Avocado Tuna Pita Panini (pg 121) Meal 4 Marinara Turkey Meatballs (pg 93) Meal 5 Carrots with Hummus (pg 179) Meal 1 Toast with natural peanut butter Fruit Meal 2 Kale Pomegranate Salad (pg 24) Meal 3 Vegetable Meal 4 Sesame Chicken Stir Fry (pg 107) Meal 5 String Cheese Meal 1 Simple Omelet (pg 12) Meal 2 Fruit Walnuts Meal 3 Leftover Stir Fry Meal 4 Spaghetti Squash Salad (pg 185) Meal 5 Greek Yogurt with whey protein Meal 1 Oatmeal (pg 63-64) Meal 2 Sweet and Spicy Walnut Fruit Salad (pg 83) Meal 3 Pizza (pg Meal 4 Banana Bread (pg 144) Meal 5 Salad (pg 83-90)
Rejuv Medical’s PHASE 2: 1 Month of Easy Eating Week 4 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Meal 1 Leftover muffin/bread Meal 2 Cottage Cheese with fruit Meal 3 Leftover Pizza Meal 4 Salad (pg 83-90) Meal 5 Crispy Chicken Fingers (pg 99) Meal 6 Crispy Kale Chips (pg 54) Meal 1 So Spicy Omelet (pg 12) Meal 2 Fruit String Cheese Meal 3 (Leftover) Crispy chicken wrap with vegetables Meal 4 Leftover Kale Chips Meal 5 Summer Vegetable Medley (pg 183) Meal 1 Antioxidant Boost Yogurt (pg 70) Whole Wheat Toast Meal 2 2 Hard Boiled Eggs Meal 3 Lettuce Wrap (pg 119) Meal 4 Fruit Meal 5 Chicken (pg 94-107) Vegetables Meal 1 Oatmeal (pg 63-64) Meal 2 String cheese Vegetable Meal 3 Leftover Chicken Vegetable Meal 4 Fruit Almonds Meal 5 Quseadilla (pg 142) Meal 6 Yogurt with whey protein Meal 1 Egg whites with vegetables Meal 2 Fruit Meal 3 Quinoa Greek Chicken Feta Salad (pg 150) Meal 4 Vegetable with Hummus (pg 179) Meal 5 Stuffed Peppers (pg Meal 6 Protein Shake Meal 1 Smoothie (pg 73-74) Meal 2 Salad (pg 83-90) Meal 3 Cottage Cheese with tomato Meal 4 Chili (pg 80-82) Meal 5 Almond Broccoli Salad (pg 53) Meal 1 Quinoa Cinnamon Porridge (pg 71) Meal 2 Avocado Fruit Salad (pg 28) Meal 3 Leftover chili Meal 4 Salad (pg 83-90) Meal 5 Vegetable with Hummus
Party Ready Chicken Breasts Ingredients: 2 lb. boneless, skinless chicken breasts 2 Tbsp. extra-virgin olive oil 3 tsp. dried rosemary 10 large leaves fresh sage 1 ½ cups dry red wine 4 tsp. garlic, minced ½ tsp. red pepper flakes Garnish: fresh sage cut in narrow strips Method: 1. Season chicken with pepper. Heat oil in a large heavy nonstick skillet over medium heat. Add chicken, rosemary, and sage and cook, turning chicken occasionally, 15 minutes or until golden brown. 2. Add ¼ cup of the wine, the garlic, and pepper flakes. 3. Cook 20 minutes longer, turning chicken occasionally and spooning on all but 2 Tbsp. of the wine as pan juices evaporate, until chicken is cooked through and coated with a deep brown blaze. Remove to warm serving plates. 4. Add remaining 2 Tbsp. wine to skillet and cook, stirring in browned drippings from bottom of pan. Spoon pan juices over chicken and garnish. Serves: 4
Rejuv Medical’s PHASE 3- 1 Month of Easy Eating PHASE 3 Week 1 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Meal 1 Banana/ Peanut Butter Meal 2 Apple/ Whey Protein/ Rice Milk Meal 3 Wrap/ Assorted Veggies/ Turkey Meal 4 Triscuits/ Hummus/ Carrots Meal 5 No Salt Canned Chicken/ Veggies/ Lettuce/Just Add Lettuce Meal 6 Casein Protein/ Frozen Blueberries Meal 1 Kashi Go Lean/ Almond Milk/ Whey Protein Meal 2 10 Almonds/ Apple/ ½ Scoop Casein Protein Meal 3 Bird’s Eye Brown Rice & Veggies/ Tuna Meal 4 1 Tbsp Avocado/ 3 Slices Turkey Meal 5 Chicken/ Celery/ Greek Yogurt/ Ranch Flavor/ Lettuce Meal 1 Smoothie: Strawberry/ Banana/ Vanilla Whey Protein/ Almond Milk Meal 2 Apple/ Natural Peanut Butter Meal 3 Greek Yogurt/ Whey/ Vanilla Extract/ Berries/Bear Naked Low Sugar Granola Meal 4 Cooked Shrimp/Light Coconut Milk/ Steamed Veggies Meal 5 Rotisserie Chicken/ Mann’s Mixed Veggies Meal 1 Hard Boiled Egg/ Rice Cake/ Sun butter/ Sweet Peppers Meal 2 ½ Apple/ ½ c Greek Yogurt/ 1 Tbsp Walnuts Meal 3 Nut Thins/ Tuna or Chicken/ Veggies Meal 4 Turkey/ String Cheese/ Veggies Meal 5 Antioxidant Blend Steamer Veggies/ Laughing Cow Cheese Meal 6 Cottage Cheese Meal 1 Greek Yogurt/ Vanilla Whey/ Flax Seed Meal 2 Cottage Cheese/ Fruit Meal 3 Wrap/ Laughing Cow Cheese/ Chicken/ Buffalo Sauce/ Veggies Meal 4 Triscuits/ Hummus Meal 5 Turkey/ Lettuce/ Sunflower Seeds/ Green Peppers Meal 1 Grapefruit ½ c Cottage Cheese/ 5 Almonds Meal 2 2 Rice Cakes/ 1 Tbsp Almond Butter Meal 3 Brown Rice/ Beans/ Chicken/ Salsa Meal 4 Sweet Potato/ Olive Oil/ Cinnamon Meal 5 Tuna/ Celery/ Sweet Peppers/ Red Onion/ Cherry Olive Oil Meal 1 1 Slice Whole Wheat Bread/ 1 Tbsp Peanut Butter/ Orange Meal 2 Hummus/ Veggies Meal 3 Cheat Meal Meal 4 Avocado/ Veggies/ Turkey Meal 5 Lettuce/ Chicken/ Feta Cheese/ Olives/ Just Add Lettuce Dressing Strawberries
Rejuv Medical’s 1 Month of Easy Eating PHASE 3 Week 2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Meal 1 3 Egg whites/ Morning Star Sausage Patty/ Wrap/ Avocado Meal 2 2 Tbsp Hummus/ Veggies/ Orange Meal 3 Wrap/ Hummus/ Turkey/ Olives/ Meal 4 Almond Breeze/ 1c Kashi Cereal/Flax Meal 5 Assorted Fruit Dried Fruit Meal 6 Greek Yogurt Ranch Veggie Dip/ Mixed Veggies Meal 1 Shredded Wheat/ Milk/ Vanilla Whey Protein/ Banana Meal 2 Yogurt with Triscuits Meal 3 Shrimp/ Greek Yogurt/ Chives/ Celery/ Wrap Meal 4 Protein Shake with Milk and Whey Protein Meal 5 Lettuce Wraps/ Boca Crumbles/ Peppers/ Onions/ Greek Yogurt Meal 1 Greek Yogurt/ Walnuts/ Whey/ Low Sugar Bear Naked Granola Meal 2 Apple/ Peanut Butter Meal 3 Kashi Frozen Meal Meal 4 Hummus/ Triscuits Meal 5 3 Hardboiled Egg Whites/ 1 Full Egg/ Raspberries Meal 6 Casein Protein/ Mixed Frozen Berries Meal 1 3 Egg Whites & 1 Full Egg/ Spinach/ Berries Meal 2 Triscuits/ Cottage Cheese Meal 3 Wrap/ Chicken/ Cabbage/ Pineapple/ Meal 4 Protein Shake Meal 5 Coco Almonds Meal 6 Mann’s Cauliflower mashed w/ Laughing Cow Cheese Meal 1 2 Hard Boiled Egg Whites/ Sandwich Round/ Peanut Butter Meal 2 Almonds/ Fruit Meal 3 Nut Thins/ Chicken or Tuna/ Onion/ Peppers/ Celery Meal 4 Pure Protein Bar Meal 5 Lettuce/ Shrimp/ Egg/ Avocado/ Red Pepper Meal 6 Rotisserie Chicken/ Mann’s Mixed Veggies Meal 1 Smoothie: Blueberries/ Raspberries/ Vanilla Whey Protein/ Milk Meal 2 String Cheese/ Nuts/ Apple Meal 3 Greek Yogurt/ Pineapple/ Whey Meal 4 Assorted Fruit Dried Fruit Meal 5 Cheat Meal Meal 6 Cottage Cheese Meal 1 Quick Oats/Sun Butter/ Vanilla Whey Protein Meal 2 Cheat Meal Meal 3 ½ Sandwich/ Turkey/ Lettuce/ Hummus/ Cucumbers/ Meal 4 Cucumber/ Greek Yogurt Dill Dip Meal 5 5 Egg Whites/ Veggies Meal 6 Casein Protein/ Almonds Strawberries
Meal 1 Bobs Red Mill Steel cut oats Blueberries Protein Powder Meal 2 Apple with Natural peanut butter or Sunbutter Meal 3 Spinach Salad with peppers, cucumbers, tomatoes, carrots Meal 4 Brown Rice Tortilla Lean beef (94/6) or Grass fed beef. Roasted Vegetables Meal 5 Casein Protein Shake Meal 1 GF Cereal ½ c soymilk Fruit Meal 2 Mary’s Gone Crackers Cottage Cheese Meal 3 Sweet potato Tuna Salad Meal 4 Protein Shake Meal 5 Chicken Breast Salad Meal 1 ½ Bobs Red Mill steel cut oats ½ sc choc. casein protein 1 tsp. peanut butter 1 tsp. flaxseed Meal 2 1 tbsp. Hummus Vegetable Meal 3 3 oz. beef sirloin Stir Fry: 2 c broccoli Red & green peppers 1/4c onion 1 tbsp. GF Braggs amino acid 1c brown rice Red pepper flakes Meal 4 ½ c almond milk 1 c Brown Rice cereal Meal 5 Salad: 2 c romaine 2 oz. tuna 1.2 c cottage cheese Peppers Onions Meal 1 Egg white Vegetables Meal 2 Yogurt with Blueberries/ Meal 3 Turkey Sandwich on GF Udi’s Whole grain bread with Tomato Celery sticks with Natural Peanut Butter Meal 4 Cottage Cheese Meal 5 Chicken Breast Steamed vegetables Brown rice Meal 6 Protein shake with skim milk, Whey protein and Vitamin C powder Meal 1 3 egg whites Vegetable Fruit Meal 2 Cottage Cheese Fruit Meal 3 Salad with chicken Meal 4 Marys Gone Crackers with Hummus Meal 5 Ground Turkey Vegetable ½ c sweet potatoes Meal 6 Casein Protein Shake Meal 1 ½ c GF oatmeal ½ c berries 1 scoop protein Walnuts Meal 2 Almonds Fruit Meal 3 GF Brown Rice Tortilla Salsa Chicken Vegetables Meal 4 Cucumber Fage Greek Yogurt Dip Meal 5 Salmon Steamed Vegetables Meal 1 Egg White Omelet Udi’s GF Bread Toasted Meal 2 Carrots Fage Greek Yogurt Garlic/Dill Seasoning Meal 3 Brown Rice Tortilla Ham Mixed Vegetables Spinach Honey Mustard Meal 4 Cottage Cheese Sweet Peppers Meal 5 Ground Turkey Lettuce Wrap