GHP Phase 2 Meal Plan

(Weeks 3-4)

 

WHAT'S CHANGED?

You can now optionally have small amounts (1/4 - 1/2 cup) of starchy vegetables like sweet potato at each meal. If you feel better without the starch, feel free to omit it.

You can have up to 1 alcoholic drink per week.

You can have small amounts of maple syrup, honey, coconut sugar, or blackstrap molasses each day (try to limit it to 1-2 teaspoons per day).

You can have one serving of fruit per day, preferably a low-sugar fruit like berries.

 

DAILY INTERMITTENT FASTING

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

1/3 jar Methodology starch

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 OR LIMIT

All alcohol. You may have one alcoholic drink per week, preferably something without added refined sugar or fruit juice.

No dairy except pastured ghee. This means no milk, yogurt, or cheese.

Limit one piece of low-sugar fruit (ie berries) per day.

No added sweeteners except honey, maple syrup, date syrup, or coconut sugar. Limit to 2 teaspoons per day.

No grains or flour (barley, bulgur, kamut, kasha, rye, spelt, corn, quinoa, buckwheat, wheat, rice, oats, etc.). White rice is okay.

No legumes (beans, chickpeas, soy, edamame, tofu, peas, sugar snap peas, cashews) unless they've been properly fermented, soaked, and/or pressure cooked to remove most lectins.

You can now eat 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.). Limit to 1 cup per day in total. 

 

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 now add 1-2 teaspoons of any of these sweeteners to your cacao: honey, blackstrap molasses, maple syrup, or coconut sugar.