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12-Week Grocery Lists & Cooking Instructions 
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
FLY BODIES APPROVED FOODS
Meat & Fish
Vegetables
Fruit
Nuts and Seeds

  • Beef

  • Bison

  • Chicken

  • Eggs

  • Lamb

  • Organ Meats

  • Turkey

  • Game

  • Salmon

  • Tilapia

  • Scallops

  • Shrimp

  • Ahi Tuna

  • Sardines

  • Canned Tuna

  • Broccoli

  • Brussel Sprouts

  • Carrots

  • Cauliflower

  • Eggplant

  • Kale

  • Mushrooms

  • Pickles

  • Spaghetti Squash

  • Squash

  • Spinach

  • Red/Green/Orange Peppers

  • Tomatoes

  • Zucchini

  • Apples

  • Apricots

  • Asian Pear

  • Banana

  • Blackberries

  • Blueberries

  • Cantaloupe

  • Cherries

  • Clementine

  • Dates

  • Grapefruit

  • Grapes

  • Honeydew

  • Melon

  • Kiwi

  • Lemon

  • Kumquats

  • Lime

  • Mango

  • Medjool Date

  • Nectarine

  • Orange Papaya

  • Passion Fruit

  • Peach

  • Pear

  • Pineapple

  • Plantain

  • Plums

  • Pomegranate

  • Almonds

  • Brazil nuts

  • Macadamia Nuts

  • Pecans

  • Pine Nuts

  • Pistachio 

  • Pumpkin Seeds

  • Sunflower Seeds

  • Walnuts

  • Cashews

Examples of Daily Food Intake for the Week
Example 1 

Monday:

Bfast - 2 eggs, 1/2 Avocado, toast, orange

Lunch - Sandwich, Apple and Chips

Dinner - Salmon, Broccoli, Sweet Potato, Avocado

 

Tuesday:

Bfast - Overnight oats and an orange

Lunch - Big salad with some protein and an apple

Dinner - Chicken Breast, Cauliflower, Quinoa, Avocado

 

Wednesday:

Bfast - 2 eggs, 1/2 Avocado, toast, orange

Lunch - Sandwich, Apple and Chips

Dinner -Salmon, Broccoli, sweet potato, avocado

 

Thursday:

Bfast - Overnight oats and an orange

Lunch - Big salad with some protein and an apple

Dinner - Chicken Breast, Cauliflower, Quinoa, Avocado

 

Friday:

Bfast - 2 eggs, 1/2 Avocado, toast, orange

Lunch - Sandwich, Apple and Chips

Dinner - Treat yoself!

 

Bread Suggestions: Whole Wheat, Multigrain, Dave’s Killer Bread

Lunch Meat Suggestions: Turkey, Chicken Breast, Roast Beef

Salad Dressing Suggestions: Balsamic Vinegar, Mustard, Olive Oil, Apple Cider Vinegar

Example 2

Monday:

Bfast - 2 eggs, 1/2 Avocado, toast, orange

Lunch - Sandwich, Apple and Chips

Dinner -Salmon, Broccoli, Sweet Potato, Avocado

 

Tuesday:

Bfast - Overnight oats and an orange

Lunch - (Leftovers)Salmon, Broccoli, Sweet Potato, Avocado

Dinner - Something not on the Grocery list

 

Wednesday:

Bfast - 2 eggs, 1/2 Avocado, toast, orange

Lunch - Big salad with some protein and an apple

Dinner - Chicken Breast, Cauliflower, Quinoa, Avocado

 

Thursday:

Bfast - Overnight oats and an orange

Lunch - (Leftovers) Chicken Breast, Cauliflower, Quinoa, Avocado

Dinner - Something not on the grocery list

 

Friday:

Bfast - 2 eggs, 1/2 Avocado, toast, orange

Lunch - Sandwich, Apple and Chips

Dinner - Treat yoself!

Suggestions for 1st Intake of the Day
Boiled Eggs

In a medium sized pot, add water until the depth of the water is 2-3 inches.  Turn the oven eye to high heat and bring the water to a rolling boil.  Place 6 eggs in the boiling water with a large spoon.  Allow the eggs to boil for 15 min.  While the eggs are boiling, fill a medium sized boil with cold water and ice, creating an ice bath.  Once the eggs have cooked for 15 min, drain the water into the sink, and then carefully pour the eggs into the ice bath.  Allow the eggs to cool for 15-20 minutes.

 

2 Eggs, ½ Avocado, Potatoes and an Orange is my go-to in the mornings.  I love it!!!

or

2 Boiled Egg sliced and spread over 1-2 pieces of avocado toast is also a fan favorite!

 

If you have any questions at any point please ask!  

Overnight Oats

Below are some suggestions for your first intake of the day/breakfast.  You can alternate between the overnight oats and the eggs and continue eating them on a regular basis.

 

Overnight Steel Cut Oats

  1. In a large mixing bowl, add 1 ¾ Cups Unsweetened Vanilla Almond Milk, 1 Cup of Uncooked Steel Cut Oats, ½ Teaspoon Salt. Mix the ingredients thoroughly. Cover the bowl with a lid or plastic wrap in order to seal the bowl.  Allow the oats to soak overnight.  If refrigerated, the oats will be good to eat for up to 5 days. 

    1. Optional additions after the Oats have soaked overnight:

      1. Chia, Flax or Hemp Seed

      2. Protein Powder

      3. Ground Cinnamon

      4. Dried Fruit

      5. Fresh Fruit(Blueberries, Strawberries, Raspberries, bananas..etc)

      6. Nuts(walnuts, almonds, cashews, pumpkin seeds.. ets)

      7. Nut Butter

      8. Honey

 

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