Dr. Ian’s WEEK 1 SHELTER-IN-PLACE MEAL GUIDELINES & PLAN
©Dr. Ian Smith
Weigh yourself in the morning before starting this week and record it. Don't weigh yourself throughout the week. While most of us are sheltering in place or under quarantine, do your best to follow the plan as closely as possible to get the best results. Don’t be too hard on yourself if you mess up a little. This is a forgiving program. We are going to do a mild version of intermittent fasting, the 12:12 method. You choose a fasting window and a feeding window. They must be 12 hours for each, but you can choose your own start times, such as a feeding window of 8AM to 8PM and a fasting window of 8PM to 8AM. That is a 12:12. Choose the starting and ending times of your window based on your personal schedule. You MUST not break the fast prematurely, which means when you’re fasting, make sure you don’t eat solid food. However, you’re allowed to have as much plain water as you’d like with some fresh citrus like orange, lemon, or lime squeezed in, if that’s your preference. You are allowed a maximum of 50 calories during your fasting window, in the form of flavored water, tea, or coffee. But remember, no more than 50 calories. This is important as it will keep you in the fat-burning mode. If you exceed this, your body will start switching back to burning food calories instead of the fat. Try to eat something every 3 to 4 hours even if you're not hungry, but don't stuff yourself. Eat until you're no longer hungry, but don't eat until you’re full. If you need less than what's recommended, then great, go ahead and eat less, which is even better. Switching meals is permitted but try to switch as infrequently as possible. For example, if you know that what's listed for meal 3 is easier to get than what's listed for meal 2, then go ahead and switch them. Looking at the day's meals in advance is important as it allows you to best prepare for what's ahead. If you want to learn more about Intermittent Fasting, check out my book Clean & Lean. You can get it anywhere and you can even check out a digital copy at the library for FREE. Make sure you follow me on social: Instagram: @DoctorIanSmith and on Twitter: @DrIanSmith
*NO WHITE BREAD
*NO SODA
*NO FRIED FOOD
*NO WHITE PASTA
*One glass of wine or 1 lite beer allowed 4 out of the 7 days
*If you don't eat meat, make the substitutions appropriately with fish or vegetables.
*Soups can be consumed with 2 saltine crackers if desired.
*The liquid meals must be eaten with either 1 piece of fruit or 1 serving of vegetables.
*You must consume 1 cup of water before eating a meal; you must consume 1 cup of water during your meal. You can add lemon or lime to your water and you can drink fizzy water if you desire.
*You are allowed to drink coffee, but only 1 small cup per day. Stay away from all of those fancy coffee preparations that have lots of calories. Your coffee should contain no more than 50 calories
*Don’t eat your first meal until 2 hours after you are awake
*Do not eat the last meal within 2 hours of going to sleep. You can eat a 100-calorie snack before going to bed if desired.
*Be smart in your snack choices. Avoid chips and doughnuts and candy; you can have them some of the time, but don't eat them often. If you must have something like these items, make it only one of your snacks for the day and use healthier options for the other snacks.
*You don't have to eat all of the food on the day's menu if you don't want to, but no skipping meals, no doubling up on meals, and no exceeding the meal guidelines in size and volume.
*Condiments such as ketchup, mayo, and mustard are allowed, but no more than a teaspoon at each meal. The same goes for soy sauce.
*Spices are unlimited.
*While fresh fruit is always preferred, canned and frozen fruit are allowed. Just make sure they are water-based and there are no added sugars.
*Canned and frozen vegetables are allowed. Please be aware of the sodium content.
*As far as beverages are concerned, you are allowed as much water as you like per day. Here are some other beverage guidelines:
*Flavored waters allowed, but keep them under 60 calories
*1 bottle of sports drink allowed per day, but keep under 60 calories
DAY 1
MEAL 1
•l cup of lemon water. Pour 8 ounces of water, either hot or cold. Squeeze the juice from half a lemon directly into the water. Add 2 tablespoons of ground flaxseeds or flaxseed oil. Mix well and drink.
•l piece of fruit. This can be 1 banana, 1 apple, I pear, etc. It can also be ½ cup of raspberries, blueberries, blackberries, or straw berries.
Choose one of the following:
•1 small bowl of oatmeal (l.5 cups cooked)
•2 egg whites or I egg-white omelet with diced veggies (made with 2 egg whites max)
•1 small bowl of sugar-free cereal with fat-free, skim, or I-percent fat milk
•½ cup of fresh juice not from concentrate (grapefruit, apple, orange juice, tomato, carrot, etc.)
•One 8-ounce yogurt parfait with berries and 1/3 cup granola
SNACK 1
•100 calories or less
MEAL 2
•1 large green garden salad (Only 3 tablespoons of fat free dressing, no bacon bits, no croutons. Keep it clean.)
•You can choose one of the following beverages in addition to the tea: 1 cup of lemonade (freshly squeezed preferred)
•1.5 cups of soup (lentil, black bean, white bean, tomato, or cucumber)
SNACK 2
•100 calories or less
MEAL 3
Choose one of the following:
•One 6-oz piece of grilled or baked chicken or fish with two servings of veggies
•1.5 cups whole grain spaghetti with all, some, or none of the following (diced zucchini, squash, peppers, tomatoes, broccoli) in a marina or lemon-wine sauce)
•Portobello mushroom steaks (first marinade in spices and soy sauce or balsamic vinaigrette with a touch of olive oil to cook in and salt and pepper to taste)
SNACK 3
•100 calories or less
EXERCISE
•Amount of exercise today: Minimum 30 minutes. If you want to do more, all the better! Work as hard as you can!
The goal of' these exercises is to push yourself to work hard in a short period of time. The time listed is how much time is expected of you to perform the exercise, not how much time you are actually present in the gym. A lot of people spend too much time in the gym not working out, but talking and all other things that have nothing to do with the real purpose of going to a gym. The clock doesn't start until you are actually moving and the clock stops when you stop. Do these exercises at moderate/vigorous levels of intensity. In order for these exercises to be effective and have an impact on your caloric burn and metabolism, you really need to get your heart rate up. You don't have to go to a gym to do some of these exercise. You can get a tremendous workout right in your own house or backyard. Choose a workout that's different from the last one you did.
Below are some 15-minute interval exercises that you should try. So if the program calls for a 30-minute workout, try 15 minutes on the treadmill, 15 minutes on the bicycle. It's up to you how you break it up, but note that changing your routine is typically more advantageous than doing the same exercise for the entire workout. You can break up the workout into two sessions rather than doing them all in one session.
Choose a combination of the items below to fulfill your exercise requirement:
Gym Options
15 minutes walking/running on treadmill
15 minutes on elliptical machine
15 minutes on stationary bicycle
15 minutes swimming laps
15 minutes on stair climber
15 minutes of spinning
15 minutes of rowing machine
20 minutes treadmill intervals
Non-Gym Options
15 minutes jogging outside
225 jump rope revolutions
15 minutes of brisk walking
15 minutes of walking up and down a staircase of at least 10 stairs; walking up and down the staircase is considered to be 1 set (rest between sets as needed)
15 minutes of Zumba
15 minutes of riding bicycle outside
15-minute hike
15 minutes of any other high-intensity cardio
15 minutes alternating between running and walking. Run for 1 minute, then walk for 1 minute, then run again and walk again. Repeat the cycle for 15 minutes.
DAY 2
MEAL 1
•1 cup of hibiscus tea (can be consumed either cold or hot)
Choose 1 of the following (must be 250 calories or less)
•1 fruit smoothie
•1 veggie smoothie (You can use any veggies you want.)
•1 protein shake
•1 cup steel-cut oats (optional: berries, bananas, cinnamon)
SNACK 1
30 grapes
1.5 cups sugar snap peas
1 cup sliced zucchini, season to taste
1 rice cake with 1 tablespoon guacamole
17 pecans
20 olives
1 Medium grapefruit sprinkled with ½ tsp sugar
1 can tuna (canned in water), season to taste
1.5 cups of diced watermelon
14 raw almonds
½ cucumber sliced with 2 tablespoons hummus,
8 baby carrots with 2 tablespoons hummus
1 celery stalk cut into slices with 2 tablespoons hummus
MEAL 2
Choose one of the following:
•3 servings of vegetables (Remember, a serving is about the size of the average person's fist.) One of the vegetables must be a dark-green leafy vegetable, such as spinach, kale, lettuce, mustard greens, collard greens, chicory, or Swiss chard.
•1 large green garden salad (no croutons, no bacon bits, 3 tablespoons of fat-free or low-fat dressing)
•I cup of brown rice or quinoa with½ cup of beans
SNACK 2
•150 calories or less
MEAL 3
Choose one of the following.
•I large green garden salad (no croutons, no bacon bits, 4 tablespoons of fat-free or low-fat dressing)
•Serve 6 ounces steamed shrimp topped with 3 tbsp salsa and served with 1 small baked sweet and one serving of green veggie of your choice
SNACK 3
Choose one of the following:
30 grapes
1.5 cups sugar snap peas
1 cup sliced zucchini, season to taste
1 rice cake with 1 tablespoon guacamole
17 pecans
20 olives
1 Medium grapefruit sprinkled with ½ tsp sugar
1 can tuna (canned in water), season to taste
1.5 cups of diced watermelon
1 apple
1 pear
1.5 cups of air popped popcorn
10 cherries mixed with handful of nuts (cashews, almonds, or walnuts)
8 baby carrots with 2 tablespoons of hummus
Kale chips
1.5 cups veggie juice (not from concentrate)
EXERCISE
•Amount of exercise today: Minimum 35 minutes. Work as hard as you can!
•Choose a combination of the items below to fulfill your exercise requirement:
Gym Options
15 minutes walking/running on treadmill
15 minutes on elliptical machine
15 minutes on stationary bicycle
15 minutes swimming laps
15 minutes on stair climber
15 minutes of spinning
15 minutes of rowing machine
20 minutes treadmill intervals
Non-Gym Options
15 minutes jogging outside
225 jump rope revolutions
15 minutes of brisk walking
15 minutes of walking up and down a staircase of at least 10 stairs; walking up and down the staircase is considered to be 1 set (rest between sets as needed)
15 minutes of Zumba
15 minutes of riding bicycle outside
15-minute hike
15 minutes of any other high-intensity cardio
15 minutes alternating between running and walking. Run for 1 minute, then walk for 1 minute, then run again and walk again. Repeat the cycle for 15 minutes.
DAY 3
MEAL 1
•l cup of lemon water. Pour 8 ounces of water, either hot or cold. Squeeze the juice from half a lemon directly into the water. Add 2 tablespoons of ground flaxseeds or flaxseed oil. Mix well and drink.
•1 piece of fruit. This can be 1 banana, l apple, 1 pear, etc. It can also be ½ cup of raspberries, blueberries, blackberries, or straw berries.
Choose one of the following. Your portion should be 1 cup cooked.
•1 small bowl of oatmeal
•1 small bowl of Cream of Wheat 1 small bowl of grits
•1 cup of fresh juice not from concentrate (grapefruit, apple, orange juice, tomato, carrot, etc.)
SNACK 1
•Choose one of the following:
30 grapes
1.5 cups sugar snap peas
1 cup sliced zucchini, season to taste
1 rice cake with 1 tablespoon guacamole
17 pecans
20 olives
1 Medium grapefruit sprinkled with ½ tsp sugar
1 can tuna (canned in water), season to taste
1.5 cups of diced watermelon
Raw trail mix (l cup of raw nuts with sunflower or pumpkin seeds and dried fruit)
4 dates stuffed with almonds (take out the pit and replace with a few almonds)
½ cup raisins, raw walnuts, and pinch of sea salt (mix together)
2 tomato slices and fresh basil drizzled with olive oil
1h cucumber, sliced, sprinkled with pinch of sea salt and fat-free vinaigrette dressing
1 cup of unsweetened apple sauce
10 cherries mixed with handful of nuts (cashews, almonds, or walnuts)
8 baby carrots with 2 tablespoons of hummus
Ants on a log (2 celery sticks dabbled with 1 tablespoon of raw nut butter and 1 tablespoon organic raisins)
1 piece of medium-size fruit Small beet salad
1 cup of beet juice
MEAL 2
Choose one of the following. Your choice must be 200 calories or less.
•l bowl of soup (no potatoes, no cream). Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content with l serving of veggies
•1 veggie and hummus sandwich on 100% whole-grain or whole-wheat bread
•burrito bowl—1.5 cups—brown rice, beans of your choice, tomato, avocado, onion, shredded lettuce
SNACK 2
•Choose one of the following:
30 grapes
1.5 cups sugar snap peas
1 cup sliced zucchini, season to taste
1 rice cake with 1 tablespoon guacamole
17 pecans
20 olives
1 Medium grapefruit sprinkled with ½ tsp sugar
1 can tuna (canned in water), season to taste
1.5 cups of diced watermelon
Raw trail mix (1/2 cup of raw nuts with sunflower or pumpkin seeds and dried fruit)
1 date stuffed with almonds (take out the pit and replace with a few almonds)
½ cup raisins, raw walnuts, and pinch ofsea salt (mix: together) 3 tomato slices and fresh basil drizzled with olive oil
½ cucumber, sliced, sprinkled with pinch of sea salt and fat-free vinaigrette dressing
1 cup of unsweetened apple sauce
10 cherries mixed with handful of nuts (cashews, almonds, or walnuts)
8 baby carrots with 2 tablespoons of hummus
Ants on a log (2 celery sticks dabbled with I tablespoon of raw nut butter and 1 tablespoon organic raisins)
1 piece of medium-size fruit Small beet salad
I cup of beet juice
MEAL 3
•Choose one of the following.
•6-ounce piece of chicken (no skin, no frying)
•6-ounce piece of fish (no frying)
•6-ounce piece of turkey (no skin, no frying)
•All of the above come with ½ cup of brown rice and 1 vegetable
•4 servings of vegetables
SNACK 3
•Choose one of the following:
30 grapes
1.5 cups sugar snap peas
1 cup sliced zucchini, season to taste
1 rice cake with 1 tablespoon guacamole
17 pecans
20 olives
1 Medium grapefruit sprinkled with ½ tsp sugar
1 can tuna (canned in water), season to taste
1.5 cups of diced watermelon
Raw trail mix (½ cup of raw nuts with sunflower or pumpkin seeds and dried fruit)
2 dates stuffed with almonds (take out the pit and replace with a few almonds)
½ cup raisins, raw walnuts, and pinch of sea salt (mix together) 3 tomato slices and fresh basil drizzled with olive oil
1/2 cucumber, sliced, sprinkled with pinch of sea salt and fat-free vinaigrette dressing
1 cup of unsweetened apple sauce
10 cherries mixed with handful of nuts (cashe ws, almonds, or walnuts)
8 baby carrots with 2 tablespoons of hummus
Ants on a log (2 celery sticks dabbled with 1 tablespoon of raw nut butter and 1 tablespoon organic raisins)
1 piece of medium-size fruit Small beet salad
1 cup of beet juice
EXERCISE
•Rest Day.
DAY 4
MEAL 1
• l cup of hibiscus tea (can be consumed either cold or hot)
•1 cup of raspberries, sliced strawberries, blueberries, or blackberries
•Choose one of the following. Your choice must be 250 calories or less and no sugar added.
1 fruit smoothie
1 protein shake
SNACK 1
•150 calories or less
MEAL 2
Choose one of the following:
Chicken salad on a bed of lettuce; toss 3-4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tbsp halved almonds, 1 tbsp plain, unsweetened Greek yogurt, and 1 tbsp mayonnaise.
4 servings of vegetables (Remember, a serving is about the size
of the average person's fist.)
1 large green garden salad (no croutons, no bacon bits, 4 tablespoons of fat-free or low-fat dressing) l protein shake (200 calories or less)
•Lettuce, cheese, tomato sandwich on 100% whole-grain or whole-wheat toast with your choice of spread
MEAL 3
1 bowl of soup (300 calories or less; no potatoes, no cream) with 2 servings of veggies
Cauliflower and brown rice stuffed peppers (both halves of a small pepper)
6-ounce piece of chicken (no skin, no frying) with 2 servings of veggies
6-ounce piece of fish (no frying) with 2 servings of veggies
6-ounce piece of turkey (no skin, no frying) with 2 servings of veggies
4 servings of veggies
SNACK 3
100 calories or less
EXERCISE
12,000 Steps
15 sets of stairs (up and down equals 1 set)
DAY 5
REPEAT Day 1
DAY 6
MEAL 1
•l cup of hibiscus tea (can be consumed either cold or hot)
•1 piece of fruit
•Choose one of the following:
1 small bowl of oatmeal (I½ cups cooked)
2 egg whites or l egg-white omelet with diced veggies (made with 2 egg whites max)
l small bowl of sugar-free cereal with fat-free, skim, or I-percent fat milk
1 grilled cheese on 100-percent whole-grain or 100-percent whole-wheat bread
1 cup low-fat, nonfat plain Greek yogurt with 1/3 cup muesli and ¼ cup berries
SNACK 1
150 calories or less
MEAL 2
1 cup of hibiscus tea (can be consumed either cold or hot)
•1 hummus wrap (hummus, large leaf lettuce, sliced cucumbers, dill in a whole-grain flour wrap)
•1 bowl of soup (no potatoes, no cream sauces, no meat). Good choices are vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content!
•1 piece of fruit or 1 serving of veggies
•Tuna pita made with 1 mini whole-wheat pita, 2 ounces water-packed light tuna, 1 tbsp mayonnaise, sliced cucumber, and onions. Serve with 5 baby carrots 2 tbsp hummus
SNACK 2
150 calories or less
MEAL 3
•Choose one of the following. 1 bowl of soup (no potatoes, no cream). Good choices are
vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium (salt) content!
•1 6-oz veggie or turkey burger without the bun
•2 small roasted vegetable and black bean tacos (4-5 inch diameter)
•Brush 6 ounces boneless, skinless chicken breast with barbecue sauce and grill/bake. Eat with two servings of steamed veggies
SNACK 3
•150 calories or less
EXERCISE
Rest Day
DAY 7
MEAL 1
•1 cup of lemon water. Pour 8 ounces of water, either hot or cold. Squeeze the juice from half a lemon directly into the water. Add 2 tablespoons of ground flaxseeds or flaxseed oil. Mix well and drink.
•1 piece of fruit
•Choose one of the following. Your choice must be 250 calories or less.
•1 fruit smoothie
•1 protein shake
•1 veggie shake
SNACK 1
•Choose one of the following:
30 grapes
1.5 cups sugar snap peas
1 cup sliced zucchini, season to taste
1 rice cake with 1 tablespoon guacamole
17 pecans
20 olives
1 Medium grapefruit sprinkled with ½ tsp sugar
1 can tuna (canned in water), season to taste
1.5 cups of diced watermelon
Raw trail mix (1/2 cup of raw nuts with sunflower or pumpkin seeds and dried fruit)
2 dates stuffed with almonds (take out the pit and replace with a few almonds)
l/2 cup raisins, raw walnuts, and pinch of sea salt (mix together) 3 tomato slices and fresh basil drizzled with olive oil
1/2 cucumber, sliced, sprinkled with pinch of sea salt and fat-free vinaigrette dressing
1 cup of unsweetened apple sauce
10 cherries mixed with handful of nuts (cashews, almonds, or walnuts)
8 baby carrots with 2 tablespoons of hummus
Ants on a log (2 celery sticks dabbled with 1 tablespoon of raw nut butter and 1 tablespoon organic raisins)
1 piece of medium-sized fruit
Small beet salad
1 cup of beet juice 20 almonds
Small fruit cup
6 halves of dried apricots
3 tablespoons of sunflower seeds
MEAL 2
•1.5 cups of cabbage soup
•1 bowl of soup (no potatoes, no cream). Good choices are vegetable, lentil, chickpea, split pea, black bean, tomato bisque, etc. Be careful of sodium content
•large garden green salad (optional: grapefruit, nuts, peppers, tomatoes, sunflower seeds)
SNACK 2
•Choose one of the following:
30 grapes
1.5 cups sugar snap peas
1 cup sliced zucchini, season to taste
1 rice cake with 1 tablespoon guacamole
17 pecans
20 olives
1 Medium grapefruit sprinkled with ½ tsp sugar
1 can tuna (canned in water), season to taste
1.5 cups of diced watermelon
Raw trail mix (½ cup of raw nuts with sunflower or pumpkin seeds and dried fruit)
1 date stuffed with almonds (take out the pit and replace wit It a few almonds)
½ cup raisins, raw walnuts, and pinch of sea salt (mix together) 3 tomato slices and fresh basil drizzled with olive oil
1/2 cucumber, sliced, sprinkled with a pinch of sea salt and fat-free vinaigrette dressing
l cup of unsweetened apple sauce
10 cherries mixed with handful of nuts (cashews, almonds, or wal nuts)
8 baby carrots with 2 tablespoons of hummus
Ants on a log (2 celery sticks dabbled with I tablespoon of raw nut butter and l tablespoon organic raisins)
1 piece of medium-size fruit small beet salad
1 cup of beet juice
20 almonds
Small fruit cup
8 halves of dried apricots
2 tablespoons of sunflower seeds
MEAL 3
•1 cup of hibiscus tea (can be consumed either cold or hot)
Choose one of the following:
•Bean, vegetable, cheese enchilada on whole-grain tortilla
•6-ounce piece of skinless chicken breast grilled or baked
•6-ounce piece of fish (no frying)
•6-ounce piece of turkey (no skin, no frying)
All of the above come with 1/2 cup of brown rice and two servings of veggies.
SNACK 3
•Choose one of the following:
30 grapes
1.5 cups sugar snap peas
1 cup sliced zucchini, season to taste
1 rice cake with 1 tablespoon guacamole
17 pecans
20 olives
1 Medium grapefruit sprinkled with ½ tsp sugar
1 can tuna (canned in water), season to taste
1.5 cups of diced watermelon
Raw trail mix (½ cup of raw nuts with sunflower or pumpkin seeds and dried fruit)
1dates stuffed with almonds (take out the pit and replace with a few almonds)
½ cup raisins, raw walnuts, and pinch of sea salt (mix together)
3 tomato slices and fresh basil drizzled with olive oil
½ cucumber, sliced, sprinkle pinch of sea salt and fat-free vinaigrette dressing
l cup of unsweetened apple sauce
10 cherries mixed with10 nuts (cashews, almonds, or walnuts)
8 baby carrots with 2 tablespoons of hummus
Ants on a log (2 celery sticks dabbled with I tablespoon of raw nut butter and 1 tablespoon organic raisins)
l piece of medium-size fruit
Small beet salad
20 almonds
Small fruit cup
8 halves of dried apricots
1 tablespoons of sunflower seeds
EXERCISE
•Amount of exercise today: 40 minutes. Break this up into two workouts. One in the morning and one in the afternoon
Gym Options
15 minutes walking/running on treadmill
15 minutes on elliptical machine
15 minutes on stationary bicycle
15 minutes swimming laps
15 minutes on stair climber
15 minutes of spinning
15 minutes of rowing machine
20 minutes treadmill intervals
Non-Gym Options
15 minutes jogging outside
225 jump rope revolutions
15 minutes of brisk walking
15 minutes of walking up and down a staircase of at least 10 stairs; walking up and down the staircase is considered to be 1 set (rest between sets as needed)
15 minutes of Zumba
15 minutes of riding bicycle outside
15-minute hike
15 minutes of any other high-intensity cardio
15 minutes alternating between running and walking. Run for 1 minute, then walk for 1 minute, then run again and walk again. Repeat the cycle for 15 minutes.
