GHP Phase 1 Meal Plan
(Weeks 1-2)
The timetable below is just a recommendation. Feel free to tweak it based on your own waking, work, and workout schedule.
DAILY INTERMITTENT FASTING
The one thing that isn’t tweak-able is that you do need to fast for at least 16 hours a day. Whether you skip breakfast or dinner is entirely up to you.
During your fasting period you can’t have any proteins (this means no protein powders) or sweeteners.
You can have fats if you need to.
Small amounts of lemon juice, lime juice, vinegar, or prebiotic fiber supplements are okay.
Immediately upon waking
2+ cups of water
1 probiotic
2 tbsp organic apple cider vinegar (add it to your water)
1.5-3 hours upon waking
1 cup of coffee, tea, or ceremonial cacao (do not add any form of carbs or sweeteners, including zero-calorie sweeteners, lemon juice, or lime juice; don’t add any protein, such as protein powders or collagen peptides; you may only add pure fats, such as 1-2 tablespoons of coconut oil, MCT oil, and/or pastured ghee)
1 cup water
1 hour before lunch
2+cups water
Lunch
Eat lunch 16+ hours after you ate dinner yesterday
3 fish oil tablets
1 Vitamin D tablet
1/2 jar Methodology protein
1/2 jar Methodology vegetable
Unlimited fermented / pickled food
Unlimited greens
Unlimited healthy fats (coconut oil, MCT oil, pastured ghee, olive oil, perilla oil, sesame oil)
Unlimited vinegar, lemon juice, lime juice, spices
If you feel hungry within 3 hours of eating, add more fat and/or vegetables to your meals. Do not add more protein.
2 hours after lunch
2+ cups water
Dinner
Eat dinner within 8 hours of when you ate lunch
3 fish oil tablets
1 Isothrive
1/2 jar Methodology protein
1/2 jar Methodology vegetable
Unlimited fermented / pickled food
Unlimited greens
Unlimited healthy fats (coconut oil, MCT oil, pastured ghee, olive oil, perilla oil, sesame oil)
Unlimited vinegar, lemon juice, lime juice, spices
If you feel hungry within 3 hours of eating, add more fat and/or vegetables to your meals. Do not add more protein.
Additions
You may drink unlimited amounts of tea throughout the day. Tea shouldn’t include any added ingredients besides water and should be calorie-free.
You may add any nuts except brazil nuts, pine nuts, and cashews to your meals.
You may add unlimited approved vegetables, greens, and healthy fats to your meals. You should never feel hungry or starved. If you do, add more veggies and fat to your meals.
Approved fats include:
Avocado oil
Coconut oil
Olive oil
Macadamia oil
MCT oil
Perilla oil
Red palm oil
Sesame oil
Walnut oil
When adding more food, you may only eat in the window between lunch and dinner. You may not eat anything between dinner and lunch. So make sure you eat plenty of food in that 8-hour window!
Foods to avoid
All alcohol. You may not consume alcohol at your treat meal either.
No dairy except pastured ghee. This means no milk, yogurt, or cheese.
No fruit or fruit juice
No added sweeteners, including honey, maple syrup, date syrup, or coconut sugar
No grains or flour (barley, bulgur, kamut, kasha, rye, spelt, corn, quinoa, buckwheat, wheat, rice, oats, etc.)
No legumes (beans, chickpeas, soy, edamame, tofu, peas, sugar snap peas, cashews)
No resistant starches (yams, sweet potato, taro, millet, green bananas, green papaya, green plantains, parsnip, jicama, persimmon, rutabaga, sorghum, turnip, tiger nut, tortillas, yucca, baobab fruit, cassava (tapioca) etc.)
One Treat Meal per week
Eat whatever you want! Enjoy! You’ve earned it.
Cacao
You can drink cacao throughout the day, even during your fasting window if it makes fasting easier for you.
To prepare your cacao drink, heat 1-2 cups of water to hot but not boiling. Then blend 0.5 ounces of cacao (1/6 of one bar) with water. The more water you add, the thinner the drink will be.
To drink cacao at work you have two options: (1) blend your cacao in the morning and put it in the Zojirushi stainless steel mug (or any temperature-controlled thermos) or (2) use a hand frother.
You may blend in any approved fats with your cacao drink if you’d like it thicker.
You may blend in any spices like cinnamon, nutmeg, cayenne, vanilla, etc.
You can’t add any sweeteners to your cacao during your first two weeks. This also means none of the healthier sweeteners like honey, blackstrap molasses, maple syrup, or coconut sugar.