SERVICE TIME

Join the TOL Family for  our morning worship experience  and Facebook Live  every

Sunday @ 10:05 am

ADDRESS

9633 Liberty Rd. Suites H& J
Randallstown, MD. 21133

443.405.7707

 

transformationoflife1@gmail.com

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© 2020 - 2021 Transformation Of Life Christian Center........All Rights Reserved                                                                           Created by JMiles FHP Media 

MEAL PLAN

MEAL PLAN

Use the attached swap list to swap items.

IMPORTANT:  If it’s not on the

list, you can’t have it. 

Please make sure you stick

with the portions and time frames

PLEASE DRINK  A GALLON OF WATER DAILY

 

UPON RISING

1 cup hot water & lemon

 

Meal 1 (12:00 pm)

1 cup oatmeal (no sugar or milk) (Starchy Carbs)

3 boiled eggs white (boiled or scrambled) (Protein)

1 cup green tea (no sugar)

 

Meal 2 (2:00pm)

4 oz package of tuna any flavor (Protein)

Asparagus (8) (vegetable)

1/3 cup brown rice (Starchy Carbs)

 

Meal 3 (4:00pm)

4 ounces chicken (Protein)

4 ounces sweet potato (Starchy Carbs)

1 cup green beans (vegetable)

1/2 cup of legumes

1 cup licorice or ginger tea

 

Meal 4 (6:00pm)

Handful of nuts (Nuts)

1.5 scoop Protein Shake/ 8 oz water (Protein)

 

Meal 5 (8:00pm)

3 boiled eggs (Protein)

1 cup of green tea  (no sugar)

APPROVED SWAP LIST

 

LEAN PROTEIN: (Weigh after cooking: 4oz)

Baked, broiled, steamed or grilled

Egg whites/egg beater (4)

White meat Chicken

White Meat Turkey

Tuna (fresh, can in water, package)

White meat fish (cod, flounder, orange roughy, rock fish, cat fish, mahi mahi 

Salmon

Shrimp

**Protein Shakes (as instructed)

 

VEGETABLE: (1 cup of cooked vegetables)

Asparagus (8)

Broccoli

Cauliflower

Collard Greens

Cucumber

Green Beans

Kale

Onions

Parsley

Peppers

Spinach

Zucchini

Squash

 

STARCHY CARBOHYDRATES:

 1/3 Cup - Brown rice

1/3 Cup – Basmati Rice

½ Cup- Oatmeal

1/3 Cup Quinoa 

½ Cup Spaghetti Squash

4oz- Sweet Potato

 

LEGUMES/BEANS: (1/2 Cup)

Black beans

Chickpeas 

Peas

Lentils

Butter Beans

Cannelloni Beans

Lima Beans

 

FAT:

Use no more than 1 tbsp Extra Virgin Oil to sautéed your veggies

NUTS (Handful)

Sunflower

Pumpkin Seeds 

Cashew

Sesame Seeds

Pistachio

Walnut

Macadamia

Pecan

 

CONDIMENTS:1 Tablespoon

Balsamic Vinegar

 

SEASONINGS: 1/3 tsp

Pink Sea Salt

Garlic

Cilantro

Dill 

Chives

Bay Leaves

Basil Coriander

Oregano,

Thyme

Parsley

Marjoram

Tarragon

Mint

Rosemary

Sage

Nonstick olive oil cooking spray

Allspice

Cinnamon

Ginger

Cloves

Turmeric

Paprika

 

DRINKS

Water  - 1 gallon per day

Green Tea – 1 cup

Ginger Tea – 1 cup

Licorice Tea- 1 Cup