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DDPY PHASE 1 Meal Plan

PHASE 1

For each meal, select from the approved food lists above in the amounts indicated per serving. Now you simply take these real foods and enjoy them!  Real foods, made from real ingredients, without processing or adding fillers, chemicals and preservatives.

First thing in the morning I start with fruit. We want to eat our fruit early in the day so we have time to use up the energy we get from the natural sugar. After the fruit, we have some combination of complex carbohydrate, and/or protein (this depends upon which phase you select… we add dairy for Phase One and select carbohydrate or protein in Phase Three), a limited amount of healthy fats, and as many vegetables as you want. Now you can get creative and make all sorts of different meals!

Mid-morning, you’ll have a little snack, if you need it, to keep you going until lunch. Again, mid-afternoon, you’ll have a little snack to keep you from diving into the vending machines. Skipping those snacks will result in faster results… WHAT DO YOU WANT?

Lunches and dinner consist of as many vegetables as you want, plus a selection of complex carbohydrate, protein, and healthy fats.  (Again, we add dairy for Phase One, and select carbohydrates or protein in Phase Three.) See, no gimmicks! This is just real food, prepared in a healthy, natural way. It tastes great. It provides you with all the nutrition and natural energy your body needs. It’s good for you. And you won’t believe how the pounds will shed!

With DDP Yoga Nutrition, every meal provides your body with the high octane fuel it needs to perform at its peak. Good quality food is what your body needs and craves. When you give your body cheap, processed food, it constantly calls for more because it’s not getting the nutrients it needs to run! It sends hunger signals for nutrition! If you keep feeding it crap, it will keep calling for real food. DDP Yoga will help you break the cycle of eating junk food over and over again to feed your hunger. Plus, processed foods make you feel sluggish. Good quality food satisfies your appetite and gives you energy because your body has what it needs to thrive.

Every day your body needs protein, healthy fats, complex carbohydrates and plenty of vegetables. Protein gives you the amino acids you need as the building blocks for brain function, to build lean muscle, to make you feel full, and as a lasting source of steady energy. You need complex carbohydrates for fiber (essential for digestion) and a steady source of energy that will not spike your insulin levels (simple carbohydrates, such as sugar and white flour, cause those sugar peaks and valleys that pour on the pounds). In addition, you need a moderate amount of healthy fats with essential Omega 3 and Omega 6 fatty acids. Finally, we need lots of fruits and vegetables for powerful anti-oxidants and essential fiber to make the whole body work properly. Your system will smoke when it starts to feel the benefits of real food! You’ll be slimmer, more energetic, less hungry, and much healthier!!!

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BREAKFAST

FRUIT: 1 serving

VEGETABLES: unlimited

COMPLEX CARBS: 1 serving

PROTEIN: 1 serving

DAIRY: 1 serving

HEALTHY FATS: 1 serving

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MID-MORNING SNACK (1)

FRUIT: 1 serving

OR

PROTEIN: ½ serving

OR

DAIRY: 1 serving

Plus, unlimited VEGETABLES

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MID-AFTERNOON SNACK (1)

PROTEIN: ½ serving

OR

DAIRY: 1 serving

Plus, unlimited VEGETABLES

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LUNCH OR DINNER

VEGETABLES: unlimited

COMPLEX CARBS: 1 serving

PROTEIN: 1 serving

DAIRY: 1 serving

HEALTHY FATS: 1 serving

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WATER

All living things must have water to survive. While people can live without foods for days, even months, we cannot survive without water for more than a few days!

Why is water so important to our bodies?

Water is the main ingredient in the fluids of the bodies’ systems. Fluids travel through your body, carrying nutrients and waste to and from all your cells and organs. Water also keeps your joints lubricated.

Water is essential in the digestive process. Starting in the mouth, saliva is made mostly of water, and it helps break down food in the mouth. Then your digestive juices are made mostly of water to keep things moving properly.    

When your body generates a lot of heat, water comes up through your skin as perspiration or sweat, and it evaporates into the air. This process cools down your skin, which cools down your blood, which cools down the whole body. That’s why drinking water is especially important when you are exercising or when the weather is hot.

Give your body the water it needs!

Our bodies lose 2-3 quarts of water every day and we must replace it. Drink 6 to 8 8-ounce glasses of clean, filtered water each day. I only use plastic bottles when I need to because they are expensive and the plastic will live on even long after all the cockroaches!

Don’t wait until you’re thirsty to drink water. If your mouth gets dry and you feel thirsty you are already experiencing the first sign of dehydration. People often think they are hungry, when they are actually dehydrated. When you feel the first hunger pangs, drink water first! Best to drink a full glass of water about 30 minutes before each meal.     

Spa Water – add sliced oranges, tangerines, cucumber, lemon and limes to your water. You’ll feel like you are at a spa and it makes it taste great!!!

Keep your body healthy and hydrated by drinking lots of water every day!

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