Day 94

First thing upon waking up is to chug a 16 oz bottle of water

Meal 1 approximately 450 calories – Spinach Shake (1.5 scoop of Protein Vanilla Whey Protein, 3 cups of spinach, ½ banana, 2 tbsp of peanut butter, ¾ cup of unsweetened almond milk, 2 cups of ice)

 - Multivitamin Whole Food Multivitamin

 - Digestive Enzymes

Meal 2 approximately 300 calories (Approx. 3 hours later) – 1 handful of almonds, 1 small handful of beef jerky, 1 small handful of blueberries

Meal 3 approximately 500 calories (Approx. 3 hours later) – 1.5-2 cup of leftover fajita meat, red and yellow bell peppers, small handful of almonds all over a mixed dark leaf green salad with olive oil & vinegar dressing

 - Digestive Enzymes

Meal 4 approximately 250 calories (Approx. 3 hours later) –2 scoops of WholeBody Green (or protein shake of your choice) mixed with 1 scoop of Protein Vanilla Whey Protein with water and 1 packet of naturally sweetened powdered drink mix.

Meal 5 approximately 412 calories (Approx. 3 hours later) – 1 serving of this month’s winning recipe (citrus salmon). Recipe can be found below.

 - Digestive Enzymes

Meal 6 approximately 250 calories - (This meal will be used as your pre and post workout meal depending on when you work out during the day) – 2 scoops of Protein Vanilla Whey Protein. Drink ½ of your shake 30 min. before your workout and the other ½ immediately after

Doug Shepard’s Winning Recipe- Citrus Salmon:

  • Four 6-ounce fresh salmon filets

  • 1 1/2 tablespoons olive oil

  • 4 tablespoons fresh orange juice

  • 1 teaspoon sea salt

  • 1 teaspoon onion powder

  • 1 teaspoon paprika

  • 1/2 teaspoon black pepper

  • 1/8 teaspoon allspice

  • 1/8 teaspoon cayenne pepper


  • 1 large avocado, diced

  • 1/2 cup diced red onion

  • 1 orange, diced

  • 1 jalapeño pepper, seeded, ribs removed, and diced OR 1/8 teaspoon cayenne pepper

  • 2 teaspoons fresh lime juice

  • 3 tablespoons fresh orange juice

  • 2 tablespoons fresh cilantro, minced

  • Sea salt and black pepper to taste

In a baking dish combine the olive oil and the orange juice. Lay salmon in it and turn to coat. In a small bowl combine the salt, onion powder, paprika, black pepper, allspice, and cayenne pepper. Sprinkle over each side of salmon filets. Set aside to marinate for 30 minutes. In a small bowl combine all ingredients listed under Salsa. Mix, cover and chill in the fridge until the Salmon is done cooking. Heat a large skillet over medium-high and lightly coat with olive oil or vegetable cooking spray. Add the salmon and cook for 4-5 minutes; turn and cook on the other side for 2-3 minutes or until fish flakes easily. Serve with chilled avocado salsa. Makes 4 servings. Per regular-sized serving: 412 Cal; 42g Protein, 20g Total Fat, 8g Carb; 2g Fiber; 4g Sugar ** Recipe for tonight will make 4 fillets of Salmon. Lynn and I are each having one and each saving one for tomorrow’s lunch. *Make sure to drink water consistently throughout the day. The amount of water varies per person, but you should have at least 1 clear urination per day. 

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