Jordan Rubin - The Makers Diet Shoppers Guide: Meal Plans for 40 Days - Shopping Lists - Recipes

Contents T HE MAKERS DIET 40-DAY HEALTH EXPERIENCE IS the complete program that has helped many thousands of people achieve total wellness. It arose out of my own health strugglesbattling with Crohns disease and finding little help from traditional medicineand has grown into the full system as presented in The Makers Diet. This book, The Makers Diet Shoppers Guide, is designed to be a practical tool for helping you and your family live out the three phases of the Makers Diet. While the program includes spiritual life, physical fitness, and hygiene and purification, The Makers Diet Shoppers Guide concentrates on nutrition. To know how to eat on the Makers Diet, you need to know what foods to prepare (Section 1: Meal Plans). To know what foods to prepare, you need to have recipes that work with the program (Section 2: Recipes). And to know how to prepare the recipes, you have to know what ingredients to purchase (Section 3: Shopping Lists).

It is my hope that The Makers Diet Shoppers Guide gives you the nuts-and-bolts knowledge you need to succeed on the Makers Diet 40-Day Health Experience. Your Daily Regimen I HAVE DETAILED FOR YOU A DAILY REGIMEN FOR EACH phase of the protocol. And I have given you sample menus for every day of each two-week phase. (See The Makers Diet for more information on this daily regimen and the terms I refer to.). In addition, you can always refer to Section 3: Shopping Lists to see the foods to enjoy for each phase and thus create your own healthy, delicious meals with a wide variety of natural, healing foods and beverages. (I recommend Thursday, as it is much more difficult to fast during the weekend.) On the partial-fast days you will not be eating breakfast or lunch. (I recommend Thursday, as it is much more difficult to fast during the weekend.) On the partial-fast days you will not be eating breakfast or lunch.

You should still consume your cleansing drink and other supplements. This partial-fast day allows the body to cleanse and rebuild. Make sure to consume lots of fluids during your partial-fast day, especially raw vegetable juices and pure water. To gain maximum spiritual benefit from your partial-fast days, I recommend praying each time you experience hunger. Daily Regimen for Phase One: Days 114Morning hygiene Clenzology Aromatherapy A.M. Morning cleansing drink Mix 2 tablespoons of a whole-food fiber blend and 12 tablespoons or 5 caplets of a green superfood blend with HSOs (optional for the hard-core dieter) in 812 ounces of purified water. Morning cleansing drink Mix 2 tablespoons of a whole-food fiber blend and 12 tablespoons or 5 caplets of a green superfood blend with HSOs (optional for the hard-core dieter) in 812 ounces of purified water.

Shake vigorously and drink immediately. Morning tune-up Morning prayer Exercise (510 minutes): Choose oneFunctional Fitness, rebounding, or breathing exercises. During exercise listen to music that is uplifting and energizing. Breakfast See sample breakfast menus for days 114. Breakfast supplements Living multivitamin/mineral with homeostatic nutrients, 23 caplets. Lunch supplements Living multivitamin/mineral with homeostatic nutrients, 23 caplets. Afternoon cleansing drink Mix 2 tablespoons of a whole-food fiber blend and 1 2 tablespoons or 5 caplets of a green superfood blend with HSOs (optional for the hard-core dieter) in 812 ounces of purified water. Afternoon cleansing drink Mix 2 tablespoons of a whole-food fiber blend and 1 2 tablespoons or 5 caplets of a green superfood blend with HSOs (optional for the hard-core dieter) in 812 ounces of purified water.

Shake vigorously and drink immediately. Dinner See sample dinner menus for days 114. Dinner supplements Living multivitamin/mineral with homeostatic nutrients, 23 caplets. Icelandic Cod Liver Oil: 1 teaspoon to 1 tablespoon based on sun exposure. If you receive more than two hours of direct sunlight per week, you may take 12 teaspoons. Evening snack See sample snack menus for days 114. Evening wind down Evening prayer Exercise (510 minutes): Choose oneFunctional Fitness, rebounding, or breathing exercises. Evening wind down Evening prayer Exercise (510 minutes): Choose oneFunctional Fitness, rebounding, or breathing exercises.

During exercise listen to music that is uplifting and energizing. Evening hygiene Clenzology Aromatherapy P.M. Purification P.M. In bed before 10:30Suggested Meal Plans for Phase OneDay 1Breakfast Fried eggs (prepared any way you desire: over-easy, medium, or well. Fry in extra-virgin coconut oil or butter.) Stir-fried veggies Lunch Tuna Salad (page 59) Raw carrots and celery Dinner French-style London Broil (page 69) Green salad Evening snack cup strawberries 1 oz. honey Day 9Breakfast Vegetable Frittata (page 55) Live salsa Lunch Beef Soup (page 37), left over from day 7 Dinner Green salad Chevon Meat Loaf (page 65), or other red meat loaf Evening snack Pepitas (page 78) Day 10Breakfast Sausage and Pepper Omelet (page 54) Lunch Salmon Salad (page 57) Carrot and celery sticks Dinner Chicken Fajitas (with no tortilla) over mixed greens (page 62) Evening snack cup blackberries 1 oz. goat cheddar cheese Day 11Breakfast Scrambled eggs with cheese Lunch Grilled chicken over mixed greens Dinner Red Meat Chili (page 41) Green salad Evening snack Soaked almonds Goats milk cottage cheese Day 12Breakfast None (partial-fast day) Lunch None (partial-fast day) Dinner Cultured veggies Green salad Easy Smothered Salmon (page 56) Evening snack None (partial-fast day) Day 13Breakfast Naturally smoked salmon Thinly sliced cheddar cheese avocado filled with salsa Lunch Hamburger patty with grilled, roasted, or sauted onions, peppers, and mushrooms Green salad Dinner Roasted Pastured Chicken (page 63) Roasted vegetables (peppers, onions, carrots, peas, broccoli) Evening snack Carrots, celery, and raw almond butter Day 14Breakfast Spinach and Feta Omelet (page 54) Lunch Tuna Salad (page 59) Dinner Green salad Easy Pepper Steak (page 68) Evening snack Mixed berries (strawberries, blueberries, raspberries, blackberries) Goats milk cottage cheese or cheddar cheese Daily Regimen for Phase Two: Days 1528Morning hygiene Clenzology Hydrotherapy shower Aromatherapy A.M. goat cheddar cheese Day 11Breakfast Scrambled eggs with cheese Lunch Grilled chicken over mixed greens