Wear the band. Be TRUE to yourself.

STAY TRUE

STAYING TRUE means making good choices and eating clean, just like you’ve
been doing for the last six weeks. In this first week of TRUTH DIET MASTERY
we scale back your total calories to keep you on track to looking your best
ever, but then we increase them as the week progresses.

AFFIRMATION: I stay true because I love and honor myself.

The ideas, suggestions and nutritional information written by Gregg Avedon are provided as general educational information
only and should not be construed as medical advice or care. Avedon’s nutritional experience for the Truth Diet plan is
provided as a sample guideline only. All matters regarding your health require supervision by a personal physician or other
appropriate health professional familiar with your current health status. Always consult your qualified personal health care
provider before making any dietary or exercise changes. Gregg Avedon and/or Gregg Avedon Enterprises, Inc. disclaims any
liability or warranties of any kind arising directly or indirectly from use of this material. If any medical problems develop,
always consult your qualified personal health care provider. Only your physician can provide you medical advice.

All rights reserved.

No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical,
including photocopying, recording, or any other information storage and retrieval system, without the written permission of
Gregg Avedon Enterprises, Inc.

Copyright © 2015 Gregg Avedon Enterprises Inc.

All Rights Reserved
 MONDAY
RECURRENT FASTING
SUPPLEMENTS:
Protein Powder (plant or whey based) mixed with water only, Greens (1-2 servings daily), probiotic (1 time daily), digestive
enzymes (as needed with meals), multivitamin/mineral, fish oil. *Hypertrophy option: creatine (per label directions)
FOOD PRESCRIPTIONS:
Flax and/or chia seeds (1-2 tbsp daily).

Drink 6-8 bottles of water daily.

Add fresh squeezed lemon juice into your water as desired.
FOOD AMOUNT
WAKE

Copyright © 2015 Gregg Avedon Enterprises Inc. All Rights Reserved

Water 12-16 oz.
Coffee, Herbal Tea or Teeccino (You can sweeten with stevia and add cream.) 1-2 cups
⌘ MEDITATION BREAK: take 5-10 minutes, sit quietly, breathe deeply and concentrate on your breath
BREAKFAST
Protein shake (plant or whey) mixed with water, flax, lecithin, psyllium (no oats) 1½ to 2 scoops
SNACK
Powdered Greens mixed in water and an apple 1 serving/1 apple
LUNCH: Pick 1
□ Fresh Pressed Veggie Juice 12-16 oz.
□ Bottled Veggie Juice (make sure the carbs are under 12 per serving) ½ to 1 bottle
LATE AFTERNOON SNACK: Pick 1
□ Protein shake (plant or whey) mixed with water 1½ to 2 scoops
□ Powdered Greens mixed in water and an apple 1 serving/1 apple
□ Bottled Veggie Juice (make sure the carbs are under 12 per serving) ½ to 1 bottle
DINNER
Healthy Life Veggie Soup (recipe) *Clean Cuisine recipe
⌘ MEDITATION BREAK: take 5-10 minutes, sit quietly, breathe deeply and concentrate on your breath
EVENING
Herbal tea 1-2 cups
 TUESDAY
RECURRENT FASTING TRANSITION DAY
SUPPLEMENTS:
Protein Powder (plant or whey based) mixed with water only, Greens (1-2 servings daily), probiotic (1 time daily), digestive
enzymes (as needed with meals), multivitamin/mineral, fish oil. *Hypertrophy option: creatine (per label directions)
FOOD PRESCRIPTIONS:
Flax and/or chia seeds (1-2 tbsp daily).

Drink 6-8 bottles of water daily.

FOOD AMOUNT
WAKE
Water 12-16 oz.
Coffee, Herbal Tea or Teeccino (You can sweeten with stevia and add cream.) 1-2 cups

Copyright © 2015 Gregg Avedon Enterprises Inc. All Rights Reserved

⌘ MEDITATION BREAK: take 5-10 minutes, sit quietly, breathe deeply and concentrate on your breath
BREAKFAST
Protein shake (plant or whey) mixed with water, flax, lecithin, psyllium (no oats) 1½ to 2 scoops
SNACK
Powdered Greens mixed in water and an apple 1 serving/1 apple
LUNCH: Pick 1
□ Big Salad w/hard boiled Eggs (use 0-2 yolks) Big bowl
□ Protein Shake (can be a simple shaker bottle, smoothie, or Clean Cuisine recipe) *Clean Cuisine recipe
LATE AFTERNOON SNACK: Pick 1
□ Powdered Greens mixed in water and an apple 1 serving/1 apple
□ Bottled Veggie Juice (make sure the carbs are under 12 per serving) ½ to 1 bottle
□ Fresh Pressed Veggie Juice 12-16 oz.
DINNER
Healthy Life Veggie Soup (recipe) *Clean Cuisine recipe
EVENING SNACK: Pick 1
□ Protein Shake (plant or whey) mixed with water. Optional: flax, lecithin, psllium 1 heaping scoop
□ Herbal tea 1 cup
⌘ MEDITATION BREAK: take 5-10 minutes, sit quietly, breathe deeply and concentrate on your breath
BEFORE BED
Herbal tea 1-2 cups
 WEDNESDAY – FRIDAY
LOW CARB DAYS
SUPPLEMENTS:
Protein Powder (plant or whey based) mix as specified on plan, Greens (1-2 servings daily), probiotic (1 time daily), digestive
enzymes (as needed with meals), multivitamin/mineral, fish oil. *Hypertrophy option: creatine (per label directions)
FOOD PRESCRIPTIONS:
Flax and/or chia seeds (1-2 tbsp daily).

Drink 6-8 bottles of water daily.

FOOD AMOUNT
WAKE
Water 12-16 oz.
Coffee, Herbal Tea or Teeccino (You can sweeten with stevia and add cream.) 1-2 cups
⌘ MEDITATION BREAK: take 5-10 minutes, sit quietly, breathe deeply and concentrate on your breath
BREAKFAST: Pick 1
Protein shake (plant or whey) mixed with ½ unsweetened almond milk, ½ water
□ 1½ to 2 scoops
(or all water) and add flax, lecithin, psyllium (no oats).
□ 4-8 Eggs (use 1-2 yolks) Can add spinach, tomatoes, Tabasco, etc. (no Ezekiel) 4-8 eggs
SNACK: Pick 1
□ Powdered Greens mixed in water and an apple 1 serving/1 apple
□ Nonfat Greek yogurt w/stevia 1 container
LUNCH: Pick 1
□ Big Salad w/plain Chicken, Fish or hard boiled Eggs (use 0-2 yolks) Big bowl
□ Protein shake (plant or whey) mixed with water, flax, lecithin, psyllium (no oats) 1½ to 2 scoops
□ No Salt Turkey Rolled w/honey mustard and a side of fruit and/or baby carrots 6-10 turkey rolls

Copyright © 2015 Gregg Avedon Enterprises Inc. All Rights Reserved

□ Plain Chicken or Fish w/steamed Veggies 1 serving/2 cups
LATE AFTERNOON SNACK: Pick 1
□ Nonfat Greek yogurt w/stevia 1 container
□ Powdered Greens mixed in water and an apple 1 serving/1 apple
□ 4-6 No Salt Turkey Rolled w/honey mustard 4-6 turkey rolls
□ Can of Chicken (I like Valley Fresh Organic) Double rinse and eat 5oz. can
□ Bottled Veggie Juice (make sure the carbs are under 12 per serving) ½ to 1 bottle
□ Fresh Pressed Veggie Juice 12-16 oz.
DINNER: Pick 1
□ Big Salad w/plain Chicken, Fish or hard boiled Eggs (use 0-2 yolks) Big bowl
□ Plain Chicken or Fish w/steamed Veggies 1 serving
□ Baked or steamed veggies (broccoli, zucchini, squash, tomatoes, onions, etc.) Large serving
□ Healthy Life Veggie Soup (you can add Tofu or Chicken to the soup) (recipe) *Clean Cuisine recipe
EVENING SNACK: Pick 1
□ 1 scoop protein shake (plant or whey) mixed with water 1 scoop
□ 1 cup Cottage Cheese No Salt Added w/stevia 1 cup
□ Chocolate Peanut butter Mug Cake (recipe) *Clean Cuisine recipe
⌘ MEDITATION BREAK: take 5-10 minutes, sit quietly, breathe deeply and concentrate on your breath
BEFORE BED
Herbal tea 1-2 cups
 SATURDAY – SUNDAY
EXPANDED CHOICES + 1 CARB SHIFTING MEAL
SUPPLEMENTS:
Protein Powder (plant or whey based) as specified on plan, Greens (1-2 servings daily), probiotic (1 time daily), digestive
enzymes (as needed with meals), multivitamin/mineral, fish oil. *Hypertrophy option: creatine (per label directions)
FOOD PRESCRIPTIONS:
Flax and/or chia seeds (1-2 tbsp daily).

Drink 6-8 bottles of water daily.

Have 1 Carb Shift meal either Saturday or Sunday (*see Clean Cuisine recipes)
FOOD AMOUNT
WAKE
Water 12-16 oz.
Coffee, Herbal Tea or Teeccino (You can sweeten with stevia and add cream.) 1-2 cups
⌘ MEDITATION BREAK: take 5-10 minutes, sit quietly, breathe deeply and concentrate on your breath
BREAKFAST: Pick 1
□ Protein shake (plant or whey) Pick from any of the Clean Cuisine shake recipes *Clean Cuisine recipe
□ 4-8 Eggs w/1-2 pieces Ezekiel Low Sodium toast (use 1-2 yolks) 4-8 eggs
SNACK: Pick 1
□ Apple or other piece of fruit (like an orange, pear, peach, or cup of berries) 1
□ Powdered Greens mixed in water and an apple 1 serving/1 apple
□ Quest Bar (only have maximum 1 bar in a day) 1 bar
LUNCH: Pick 1
□ Big Salad w/plain Chicken, Fish or hard boiled Eggs (use 0-2 yolks) Big bowl
□ Protein Shake (can be a simple shaker bottle, smoothie, or Clean Cuisine recipe) *Clean Cuisine recipe
□ No Salt Turkey Sandwich on Ezekiel Low Sodium bread 1 sandwich
□ No Salt Turkey Rolled w/honey mustard and a side of fruit and/or baby carrots 6-10 turkey rolls
□ Plain Chicken or Fish w/steamed Veggies 1 serving/2 cups
□ Egg Salad (recipe) *Clean Cuisine recipe

Copyright © 2015 Gregg Avedon Enterprises Inc. All Rights Reserved

□ Clean Tuna Sandwich (recipe) *Clean Cuisine recipe
LATE AFTERNOON SNACK: Pick 1
□ Nonfat Greek yogurt w/stevia 1 container
□ Powdered Greens mixed in water and an apple 1 serving/1 apple
□ 4-6 No Salt Turkey Rolled w/honey mustard 4-6 turkey rolls
□ Bottled Veggie Juice (make sure the carbs are under 12 per serving) ½ to 1 bottle
□ Fresh Pressed Veggie Juice 12-16 oz.
□ Quest Bar (only have maximum 1 bar in a day) 1 bar
DINNER: Pick 1
□ Big Salad w/plain Chicken, Fish or hard boiled Eggs (use 0-2 yolks) Big bowl
□ Plain Chicken or Fish w/steamed Veggies 1 serving
□ Baked or steamed veggies (broccoli, zucchini, squash, tomatoes, onions, etc.) Large serving
□ Healthy Life Veggie Soup (you can add Tofu or Chicken to the soup) (recipe) *Clean Cuisine recipe
EVENING SNACK: Pick 1
□ Nonfat Greek yogurt w/stevia (you can also try cocoa or protein mixed in) 1 container
□ 1 cup Cottage Cheese No Salt Added w/stevia mixed in or 1 tbsp whole fruit jam 1 cup
□ Chocolate Peanut butter Mug Cake (recipe) *Clean Cuisine recipe
□ 1-2 No Sugar Added frozen fruit pops 1-2 pops
BEFORE BED
Herbal tea 1-2 cups
 SATURDAY or SUNDAY
CARB SHIFT MEAL

TRUTH DIET is about being TRUE to yourself!

Enjoy your end of the week carb shift meal on either Saturday or Sunday and I will meet
you back here Monday morning where we will be doing “recurrent fasting.”

For specific carb-shift meals, refer to the Clean Cuisine recipe guide
and look for those recipes with the “CARB SHIFT MEAL” logo on them.

Copyright © 2015 Gregg Avedon Enterprises Inc. All Rights Reserved