You are what you eat--literally. Essential 3 teaches us to be conscious of what we eat, to help create Maximized Living. The "un-diet," or Simple Max Diet has two simple steps--a shift to the Max Foods list and the elimination of carbohydrates in the afternoons and evenings.
To make even larger gains in health and leanness, adopt the following Menu Plan for the Beginner Diet. More than 90 percent of people will get amazing results. Its three simple steps will move you toward Maximized Living:
| Maximized Living Makeover Beginner Meal Plan |
| Day |
Breakfast |
Snack |
Lunch |
Snack |
Dinner |
Snack |
| 1 |
Oatmeal (Dressed Up!) |
Grapefruit |
Lemon Pepper Chicken w/Rice |
Mixed Nuts |
Salmon Salad |
Macaroons |
| 2 |
Turkey Egg Benedict |
Fruit Smoothie |
Chicken w/Basmati Rice |
Pita Chips & Hummus |
Vacation Meal |
Salsa & Red Cabbage |
| 3 |
Cream of Wheat w/Agave & Raspberries |
Raw Cheese & WG Crackers |
Omelet w/Small Sweet Potato |
Small Sweet Potato w/Leafy Salad |
Salmon w/Grilled Vegetables |
Seedy-Trail Mix |
| 4 |
Whole Grain Bagel w/Almond Butter |
Orange Slices |
Vacation Meal |
Homemade Brownies |
Stir-Fry Vegetables w/Chicken |
Raw Cheese & Nuts |
| 5 |
Vegetable Omelet |
Whole Grain Pretzels |
Roasted Eggplant Sandwich w/Salad |
Vegetables or Nuts/Seeds |
BBQ Chicken & Mixed Greens |
Homemade Ice Cream |
| 6 |
Organic Low Sugar Cereal (Dressed Up!) |
Seedy-Trail Mix |
Chicken and Vegetable Fajitas |
Nut/Seed Mix |
Turkey Meatloaf w/Steamed Cabbage |
No-Jito |
| 7 |
Vacation Meal |
Seasonal Fruit Salad |
Wild Caught Salmon Salad |
Raw Almonds |
Salmon over Spinach & Garlic |
Homemade Brownies |
| 8 |
3 Cheese Spinach & Vegetable Quiche |
Plum |
Tuna Salad in Whole Wheat PIta |
Homemade Ice Cream |
Chicken Soup w/Leafy Green Salad |
Celery w/Almond Butter |
| 9 |
Cream of Wheat w/Agave & Raspberries |
Raw Cheese & WG Crackers |
Chicken Caesar Salad, Small Potato |
Raw Almonds or Hazelnuts |
Rosemaire Baked Hen w/Vegetables |
Salsa & Red Cabbage |
| 10 |
Pumpkin Pecan Pancakes |
Hard Boiled Egg |
Talapia w/Basmati Rice |
Small Sweet Potato w/Leafy Salad |
BBQ Salmon w/Grilled Vegetables |
Seedy-Trail Mix |
| 11 |
Turkey Egg Benedict |
Strawberries |
Vacation Meal |
Pita Chips & Hummus |
Mahi-mahi on Mixed Green Salad |
Homemade Ice Cream |
| 12 |
Eggs & Buckwheat Pancakes |
Whole Grain Pretzels |
Chicken Caesar Salad |
Celery Stalks, or Carrots |
Turkey Chili w/Salad |
Salsa & Red Cabbage |
| 13 |
Oatmeal (Dressed Up!) |
Banana |
Turkey Breast & Vegetable Stir-Fry |
Raw Almonds or Hazelnuts |
Rosemaire Hen w/Grilled Vegetables |
Homemade Brownies |
| 14 |
Rye Toast w/Almond Butter |
Seasonal Fruit Salad |
Basmati Rice w/Tuna Salad |
Raw Almonds or Hazelnuts |
Vacation Meal |
No-Jito |
| 15 |
3 Cheese Spinach & Vegetable Quiche |
Seedy-Trail Mix |
Chicken Breast & Vegetable Stir-Fry |
No-Jito |
Mahi-mahi on Mixed Green Salad |
Raw Cheese & Nuts |
| 16 |
Pumpkin Pecan Pancakes |
Celery w/Almond Butter |
Turkey Breast & Vegetable Stir-Fry |
Raw Cheese & WG Crackers |
Turkey Chili w/Salad |
Macaroons |
| 17 |
Vacation Meal |
Raw Cheese & WG Crackers |
Chicken Caesar Salad |
Homemade Ice Cream |
Mahi-Mahi on Mixed Green Salad |
Salsa & Red Cabbage |
| 18 |
Oatmeal (Dressed Up!) |
Whole Grain Pretzels |
Grilled Vegetables Over Wild Rice |
Medium Sweet Potato |
Chicken & Vegetable Stir-fry over Rice |
Seedy-Trail Mix |
| 19 |
Grain bread w/Almond Butter |
Hard Boiled Egg |
Roasted Eggplant Sandwich w/Salad |
Macaroons |
Rotisserie Chicken w/Vegetables |
Raw Cheese & Nuts |
| 20 |
Vegetable Omelet w/Toast |
Fruit Smoothie |
Vacation Meal |
Carrots or Celery |
Mahi-Mahi w/Asparagus |
Homemade Ice Cream |
| 21 |
Cream of Wheat w/Agave & Raspberries |
Strawberries |
Chicken w/Brown Rice & Beans |
Pita Chips & Hummus |
Salmon Salad |
No-Jito |
| 22 |
Turkey Egg Benedict |
No-Jito |
Roasted Eggplant Sandwich w/Salad |
Jasmine Rice & Cucumber Salad |
Grilled Halibut w/Vegetable Stir-Fry |
Homemade Brownies |
| 23 |
Spelt Bagel w/Almond Butter |
Hard Boiled Egg |
Whole Wheat Crust Pizza |
Homemade Brownies |
Vacation Meal |
Celery w/Almond Butter |
| 24 |
2 Eggs w/Cucumber & Tomato |
Melon |
Chicken, Black Beans & Wild Rice |
Raw or Roasted Pumpkin or Seeds |
Spinach Omelet & Stir-Fry Vegetables |
Raw Cheese & Nuts |
| 25 |
Pumpkin Pecan Pancakes |
Seasonal Fruit Salad |
Salmon on Caesar Salad |
Pita Chips & Hummus |
Rotisserie Chicken w/Vegetables |
Macaroons |
| 26 |
3 Cheese Spinach & Vegetable Quiche |
Raw Cheese & WG Crackers |
Chicken on Mixed Green Salad |
Medium Sweet Potato |
Seared Tuna w/Stir-Fry Vegetables |
Seedy-Trail Mix |
| 27 |
Oatmeal (Dressed Up!) |
Seedy-Trail Mix |
Turkey Breast & Vegetable Stir-Fry |
Raw Cheese & WG Crackers |
Mahi-mahi on Mixed Green Salad |
Homemade Ice Cream |
| 28 |
Vacation Meal |
Grapefruit |
Chicken w/Vegetables |
Raw or Roasted Pumpkin Seeds |
Salmon Caesar Salad |
No-Jito |
| 29 |
Organic Low Sugar Cereal (Dressed-Up!) |
Whole Grain Pretzels |
Omelet w/Medium Potato |
Medium Sweet Potato |
Chicken & Vegetable Stir-fry over Rice |
Salsa & Red Cabbage |
| 30 |
Eggs & Buckwheat Pancakes |
Plum |
Chicken Caesar Salad |
Sunflower & Sesame Seeds |
Turkey Chili & Salad |
Raw Cheese & Nuts |
| 31 |
Oatmeal w/Banana, & Low-fat Granola |
Raw Almonds |
Large Potato, Tuna, & Salad |
Pumpkin Seeds or Medium Potato |
Vacation Meal |
Homemade Brownies |
| 32 |
Cream of Wheat w/Agave & Raspberries |
Strawberries |
Roasted Eggplant Sandwich w/Salad |
Raw and Roasted Almonds |
Vegetable Stir-Fry w/Ground Turkey |
Macaroons |
| 33 |
Spelt Bagel w/Almond Butter |
Fruit Smoothie |
Tuna Salad in Whole Wheat Pita |
Sweet Potato |
Ground Turkey Vegetable Stir-Fry |
Celery w/Almond Butter |
| 34 |
Vacation Meal |
Celery Stalks, or Carrots |
Spinach and Tomato Omelet w/Toast |
Air-Popped Popcorn |
Tuna Filet w/Vegetables |
No-Jito |
| 35 |
Turkey Egg Benedict |
Grapefruit |
Lemon Pepper Chicken w/Rice |
Raw or Roasted Pumpkin Seeds |
Grouper w/Mixed Green Salad |
Seedy-Trail Mix |