WEEKLY PLAN

Date
Time Monday Tuesday Wednesday
5:00am -5:20am Meditate
Focused meditation Focused meditation Reflection
5:20am - 6:00am Breakfast/Detox

12:00pm-1:00pm Lunch

5:30pm- 6:30pm Exercise/ Fitness

Work out Yoga Exercise
6:30pm - 7:00pm Dinner

8:30 pm - 9:30pm Study

10:00pm- 5:00am Sleep

Weekly Standard: Medidate daily, Exercise atleast 4 days per week, 2400 calories per day (2 cups fr
 WEEKLY PLANNER

Thursday Friday Time Saturday

7:30am- 8:00 am Meditate
Focused meditation Focused meditation Visualization
etox 8:00am- 8:30am Breakfast/Detox

12:00pm-1:00pm Lunch

ness 5:30pm- 6:30pm Exercise/ Fitness

Rest Hiking Swimming
6:30pm - 7:00pm

9:00pm- 11:00pm Study

11:30pm- 7:30am Sleep

0 calories per day (2 cups fruits, 3 cups veges, 8oz grains, 6 1/2 oz protein, 3 cups dairy), approx. 7 hours sleep daily
 Sunday
Meditate
Mindfulness
Breakfast/Detox

Lunch

Exercise/ Fitness
Coaching session

Study
Sleep

prox. 7 hours sleep daily

 W
Date
Time Monday Tuesday
5:00am -5:20am Meditate
Focused meditation Focused meditation
5:20am - 6:00am Breakfast/Detox
1 cup lemon & ginger water 1 cup lemon & ginger water
detox detox
Fruit smoothie with 1 cup greek 3 oz. wheat bagel with 1/2
yogurt, 1 cup frozen berries and tbsp. peanut butter and 1/2 cup
topped with 3 oz cereal strawberries

1 cup almond milk

12:00pm-1:00pm Lunch
Tuna sandwich made with 3oz. Caesar salad with 3 cups
Tuna, 1 Tbsp. low- fat mayo, 2 lettuce and 1 cup diced grapes
slice wheat bread and lettuce & a drizzle of salad dressing.
tomato and onions.

1 cup 100% vege juice

5:30pm- 6:30pm Exercise/ Fitness

Work out Yoga
6:30pm - 7:00pm Dinner

Chicken alfredo - 3 oz grilled Chana dahl made with 1.5 cup

chicken, 1.5 cups wheat pasta, 1 chickpeas & split peas, 1.5 cup
cup mixed vege, 1/2 cup milk coconut milk, 1.5 cup carrots
3 oz grated parmesan & irish potatoes
1 cup 100% orange juice 3 oz. wheat roti/ naan bread

1 cup fruit juice

8:30 pm - 9:30pm Study
10:00pm- 5:00am Sleep

Weekly Standard: Medidate daily, Exercise atleast 4 days per week, 2400 calories per
 WEEKLY PLANNER

Wednesday Thursday Friday Time

Meditate 7:30am- 8:00 am
Reflection Focused meditation Focused meditation
Breakfast/Detox 8:00am- 8:30am
4 oz. wheat bagel 4 oz. whole grain cereal 1 cup cucumber and mint
detox water
1 egg omelet with 1 oz. low Detox smoothie with 1.5 cup 2 whole grain waffles
fat cheese & 1/2 cup onion pine & apple & 1 cup ginger, topped with 1 cup fresh
& tomatoes lime and spinach & 1/2 cup strawberries, 1 oz. walnuts
coconut water & 1 Tbsp maple syrup

1 cup choco almond milk

Lunch 12:00pm-1:00pm
1 cup carrot sticks and 1.5 1 cup oatmeal pudding
cup apple slices with 1/2 Grilled cheese sandwich with made with 1/2 cup oatmeal
cup hummus. 3 slice wheat bread, 4 oz. and 1 cup milk and topped
cheese and camerlized with 1 cup of berries
onions and peppers.
1 cup choco almond milk 1 large banana 1 cup carrot sticks

Exercise/ Fitness 5:30pm- 6:30pm

Exercise Rest Hiking
Dinner 6:30pm - 7:00pm
Chop suey with 1 cup pak- 4 oz peppered steak cooked Pasta salad with 1.5 cup
choi & 1 cup carrrot with with 1 cup peppers, carrots cooked wheat pasta and 2
4 oz chicken and 3 oz. corn and onions and 1 cup cups steamed vege and 4
buttered bean. oz. grilled chicken.

1 cup yogurt with 1/2 cup 1 cup roasted broccoli and 1 cup frozen yogurt
fruit toppings potatoes
1/2 cup cooked rice 1/2 cup cooked brown rice
Study 9:00pm- 11:00pm
Sleep 11:30pm- 7:30am

atleast 4 days per week, 2400 calories per day (2 cups fruits, 3 cups veges, 8oz grains, 6 1/2 oz protein, 3 cups dairy), approx. 7
 Saturday Sunday
Meditate
Visualization Mindfulness
Breakfast/Detox
1 cup cucumber and mint 1 cup lemon & ginger water
detox water detox
Fruit smoothie with 1 cup 1 fried ripe plantain with 2
yogurt, 1 cup banana and slices wheat bread
blueberries and topped with
4 oz. multi-grain ceral

1 cup greek yogurt

Lunch

Lettuce wrap with 1 cup 4 oz. whole grain cereal with

lettuce and filled with 4 oz. 1 cup almond milk and
tuna and 1/2 cup onions and topped with 1 cup fresh
tomatoes and 3oz. Cheese strawberries
1 cup grapes

Exercise/ Fitness
Swimming Coaching session v

Pumpkin rice with 1 cup

Peas soup with 1 cups cooked rice and 1 cup
peas and beans and 1.5 cup shredded pumpkin and 1 cup
potatoes, pumpkin and coconut milk
carrot
4 oz. whole grain snack mix 4 oz. curried goat and 2 oz.
chickpeas and 1 cup potatoes
1 cup raw vege
Study
Sleep

ups dairy), approx. 7 hours sleep daily

 Food examples
Fruits Vegetables Grains Non- meat protein
Apple Carrot Bread String beans
Grapes Pumpkin Oats & oatmeal Chickpeas
Strawberries Spinach Bulgar Gungo
Mango Callaloo Quinoa Redpeas
Banana Pak-choi Pasta Black beans
Naseberries Cabbage Rice Split peas
Ackee Sweet pepper Multi- grain cereal Almonds
Star fruit/ apple Onion Wheat Pumpkin seeds & others
Soursop Scotch bonnet Cornmeal Cashew
Cherry Lettuce Corn Hummus
Tomato Beetroot Dumpling Tofu
Cucumber Irish Soy milk
Plantain Sweet potato Oats & oatmeal
Avocado Cassava Peanuts
Guava Broccoli Nut butter
June plum Cauliflower Broccoli
Coconut Spinach
Irish potato
Sweet potatoes
Flaxseed
Dairy free
xamples
Meat protein Herbs & spices Dairy Non- Dairy "Milk"
Chicken Parsley Cow's milk Coconut milk
Fish & other seafoods Escallion Cheese Almond milk
Mutton Rosemary Dark chocolate Oat milk
Beef Cinnamon Yogurt Soy milk
Oxtail Nutmeg Butter
Eggs Basil
Pork Cumin
Tuna Coriander
Meat protein Chili pepper
Cayenne pepper
Curry
 Kacian's Myplate recommendations

30-60 minutes work out

2200 calories (lose weight) 2400 calories (maintain weight)

Fruits 2 cups 2 cups

Vegetables 3 cups 3 cups

Grains 7 ounces 8 ounces

Protein 6 ounces 6 ½ ounces

Dairy 3 cups 3 cups

Fruits
1 cup fruits = 1 cup raw/frozen or cooked/canned fruit or ½ cup dried fruit or 1 cup 100% fruit juice.
Vegetables
1 cup vegetables or 1 cup raw or cooked/canned vegetables or 2 cups leafy salad greens or 1 cup 100% vegetable juic
Grains
1 oz. grains = 1 slice bread or 1 oz. ready to eat cereal or ½ cup cooked rice, pasta or cereal.
Proteins
1 oz. protein = 1 oz. seafood, lean meat or poultry or 1 egg or 1 tbsp. peanut butter or ¼ cup cooked beans, peas or le
Dairy
1 cup dairy = 1 cup dairy milk or yogurt or 1 cup lactose- free dairy milk or yogurt or 1 cup fortified soy milk or yog
1 cup 100% vegetable juice.

cooked beans, peas or lentils or ½ oz. nuts or seeds.

fortified soy milk or yogurt or 1 ½ oz. hard cheese.