Lean Phase 1: Day 1-3

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Insulin lowering phase
Macros: 60% Fat 25% Protein 15% Carbohydrate

  • Eat within an hour of waking.
  • No fruit is allowed during the LEAN ONE phase except lemons and limes

Foods Allowed in Unlimited Quantities:

All leafy greens such as: spinach, watercress, collard, kale, lettuce, sprouts and celery
Green vegetables: zucchini, broccoli, Brussel sprouts, swiss chard, cabbage, cucumbers, green beans, snow peas, and okra
White vegetables: cauliflower and all mushrooms are allowed

Not Allowed: potatoes, sweet potatoes, squash, carrots (don’t stress about slivers of carrot that show up in a salad), pumpkin (except in your protein power), turnip, and yam.

Limit Quantities: (2 cups per day) green peppers, sweet peppers, tomatoes, onions, and eggplant

Protein List:

  • Portions sizes are 4 ounces uncooked meat and 6 ounces for fish
  • Grass-fed beef
  • Lamb
  • Organic or antibiotic-free chicken thighs
  • Bison
  • Pork Tenderloin
  • Ground Turkey
  • Organic Turkey sausage (unsweetened)
  • Beef Jerky (nitrate-free, sugar-free, gluten-free)
  • Beef Filet
  • Beef Stew Meat
  • Strip Steak
  • Buffalo Jerky (nitrate-free, sugar-free, gluten-free)
  • Buffalo Meat
  • Corned beef (nitrate-free)
  • Salmon (wild-caught is best)
  • All White Fish
  • Oysters
  • Tuna
  • Turkey Bacon (nitrate-free and no nitrates added)
  • Venison
  • Egg Whites (3 per serving)
  • Whole Eggs – 2
  • *Organic deli turkey/chicken meat (nitrate-free and no nitrates added)

Limit grouper, salmon, and sea bass to once a week.

*Use if other options are not available.

FATS List:

  • Avocado (½ per serving)
  • Nuts and seeds. (limit 1/2 cup per day)
  • Chia, flax, and hemp (unlimited)
  • Olives (limit to 20 per day)
  • Olive oil, ghee, butter, coconut oil, mct oil for a smoothie (one tablespoon is a serving)
  • Mayonnaise (made with approved fats and no sugar.)

Oils Not Allowed:

Safflower, sunflower, soybean, corn, cottonseed, and peanut


Organic sesame 1 tsp

Sweeteners Allowed:

Stevia, Erythritol/monk fruit combo.

Sweeteners Not Allowed:

No sugar, honey, maple syrup, fructose, agave, date syrup, coconut sugar, aspartame, sucralose, ace-K, or other artificial sweetners.

Herbs and Spices Unlimited:

Avoid MSG

Salt is essential in this phase of the diet because electrolyte loss is high when you sweat in your workouts. It is vital to use high-quality salt because trace minerals are essential for your body.
Redmond Real Salt https://amzn.to/3JikIG9

Fruit List:

Lemons and limes (limit to 2 a day)

Drinks List:

  • Herbal tea
  • Sparkling water (flavored is allowed) Lemons and limes are great in sparkling water.
  • Decaffeinated organic coffee
  • White tea (1 cup per day)
  • Zevia
  • Coconut water (1/2 cup per day)
  • Zico 100% Coconut Water Drink https://amzn.to/3sC5EgQ

The evening of DAY 3 begins a fasting period. Finish all food by 8:00 PM on DAY 3. You will only fast one day a week.