This is the first week of your 14-day program. I’m so excited for you! Begin the week by watching this week’s video from Chris:
Day 1
Meal Plan
Download the full PDF meal plan here or view the recipe directly online using the links below.
Remember to prepare double the amount you and/or your family will eat for dinner so you have leftovers for lunch the next day. In this program, most lunches are leftovers from dinner the previous night.
Breakfast: Scrambled Eggs “Florentine” Style + Banana
Lunch: Dijon Pork Sliders with Steamed Kale
Dinner: Tuna, Ginger and Avocado Salad + Gingered Carrot Puree
Exercise Plan
Download the exercise schedules here (beginner and intermediate). View demo videos for any of these exercises on the Tools page. Make sure to schedule the time for exercise into your calendar so you don’t forget or get too busy.
Beginner:
- 5 minute Warm-up
- Ideas: Jog in place, jump rope, jumping jacks, tap backs, high knees
- Complete 5 Total Rounds of:
- 5 Wall Pushes or Knee Pushups
- 5 Pull Ups or 5 reps of Creeping
- 10 Chair Squats
- 10 Walking Lunges (5 each leg)
- 30 second Hand/Knee or Hand/Feet Plank
Intermediate:
- 5 minute Warm-up
- Ideas: Jog in place, jump rope, jumping jacks, tap backs, high knees
- Complete 5 Total Rounds of:
- 5 Knee Pushups or Full Pushups
- 5 Pull Ups or 10 reps of Creeping
- 10 Squats
- 20 Walking Lunges (10 each leg)
- 30 second Hand/Feet or Forearm/Feet Plank
Stress Management
Schedule into your calendar a minimum of 10 minutes to devote to your stress management practice of choice. Keep track of your practice by using the Stress Management Activity Log.
- Qi Gong
- Walking Meditation
- 3-6 Breathing
- Guided Sitting Meditation
- Twist of the Wrist Mini-Move
- Working With Difficulties and Pain
- Progressive Relaxation with Elanne Kresser
- Stress Management Log
- Additional Stress Management Resources
Sleep Tip
To start, I recommend allowing eight hours for sleep. For many of you, this will mean going to bed earlier, as you may have less control over when you wake up due to your work schedule. Whatever time your alarm is set for, subtract 8 hours and get in bed early enough so that you’ll be asleep at that time.
Support & Community
Answer this question in your journal: How are you feeling on your first day of the program?
Check in with the 14Four Facebook group and let them know you’ve started your 14-day reboot!
Day 2
Meal Plan
Remember to prepare double the amount you and/or your family will eat for dinner so you have leftovers for lunch the next day. In this program, most lunches are leftovers from dinner the previous night.
Breakfast: Green Smoothie
Lunch: Leftovers: Tuna, Ginger and Avocado Salad + Gingered Carrot Puree
Dinner: Greek Turkey Burgers + Green Salad with Shallot Vinaigrette + Yucca and Carrot Soup
Exercise Plan
View videos on how to do any of these exercises on the Tools page.
Beginner:
- 30 minutes of walking, jogging, swimming, or bicycle riding, OR
- 5 min warm-up + three to six 30-second intervals ranging from 70–100% max effort, with 2 min of slower pace in between
- (This can be done running/sprinting or on a stationary bike)
Intermediate:
- 45 minutes of walking, jogging, swimming, or bicycle riding, OR
- 5 min warm-up + six to eight 30-second intervals ranging from 70–100% max effort, with 1 min of slower pace in between
- (This can be done running/sprinting or on a stationary bike)
Stress Management
Schedule into your calendar a minimum of 10 minutes to devote to your stress management practice of choice.
- Qi Gong
- Walking Meditation
- 3-6 Breathing
- Guided Sitting Meditation
- Twist of the Wrist Mini-Move
- Working With Difficulties and Pain
- Progressive Relaxation with Elanne Kresser
- Stress Management Log
- Additional Stress Management Resources
Sleep Tip
Reduce your exposure to artificial light at night. This can be done by using blackout shades to make your bedroom as dark as possible, or wearing a face mask when you sleep to further block light.
Support & Community
If you’re experiencing sugar cravings, try the following. 1) Eat 1/2–1 TB of extra virgin coconut oil when you have a craving; 2) increase your intake of starchy plants and fruit (read this article on my blog for more info); and, 3) increase your protein intake.
Don’t forget to schedule your exercise and stress management into your calendar for tomorrow.
Day 3
Week 4 Shopping List
Don’t forgot to print the week 4 shopping list so you are ready to make the meals next week.
Meal Plan
Remember to prepare double the amount you and/or your family will eat for dinner so you have leftovers for lunch the next day. In this program, most lunches are leftovers from dinner the previous night.
Breakfast: Fried Eggs with Swiss Chard + Banana
Lunch: Leftovers: Greek Turkey Burgers + Green Salad with Shallot Vinaigrette + Yucca and Carrot Soup
Dinner: Chicken, Tarragon and Grapefruit Salad + Mashed Parsnip and Celeriac
Exercise Plan
View videos on how to do any of these exercises on the Tools page.
Beginner:
- 5 minute Warm-up
- Ideas: Jog in place, jump rope, jumping jacks, tap backs, high knees
- Complete 5 Total Rounds of:
- 10 Chair dips
- 30 seconds Bear Crawl
- 10 Hip Raises
- 5 Full Squats
- 30 seconds of Mountain Climbers or Flutter Kicks
Intermediate:
- 5 minute Warm-up
- Ideas: Jog in place, jump rope, jumping jacks, tap backs, high knees
- Complete 5 Total Rounds of:
- 10 Chair dips
- 10 Squat Thrusts or Burpees
- 5 Frog Push-ups
- 10 Hip Raises
- 10 Standing Lunges (each leg)
- 30 seconds of Grasshoppers or Scissors
Stress Management
Schedule into your calendar a minimum of 10 minutes to devote to your stress management practice of choice.
- Qi Gong
- Walking Meditation
- 3-6 Breathing
- Guided Sitting Meditation
- Twist of the Wrist Mini-Move
- Working With Difficulties and Pain
- Progressive Relaxation with Elanne Kresser
- Stress Management Log
- Additional Stress Management Resources
Sleep Tip
Even if you use blackout curtains, there can still be sources of light in your bedroom that affect your sleep. I recommend avoiding or minimizing the use of computers and tablets within three hours of your bedtime, and dimming, covering, or removing anything that emits light in your bedroom, such as an alarm clock.
Support & Community
If you’re feeling the need for some detox support, try taking a 20-30 minute hot bath with 3 cups of Epsom salts added to it.
Day 4
Meal Plan
Remember to prepare double the amount you and/or your family will eat for dinner so you have leftovers for lunch the next day. In this program, most lunches are leftovers from dinner the previous night.
Breakfast: Fried Green Plantains with Sausage
Lunch: Leftovers: Chicken, Tarragon and Grapefruit Salad + Mashed Parsnip and Celeriac
Dinner: Grilled Ahi Tuna Steaks with Chinese Five Spices + Cabbage, Bok Choy, and Shiitake
Exercise Plan
View videos on how to do any of these exercises on the Tools page.
Beginner:
Rest
Intermediate:
Rest
Stress Management
Schedule into your calendar a minimum of 10 minutes to devote to your stress management practice of choice.
- Qi Gong
- Walking Meditation
- 3-6 Breathing
- Guided Sitting Meditation
- Twist of the Wrist Mini-Move
- Working With Difficulties and Pain
- Progressive Relaxation with Elanne Kresser
- Stress Management Log
- Additional Stress Management Resources
Sleep Tip
Another way to mitigate the impact of artificial light at night is to wear specialized orange-tinted glasses that block out the spectrum of light that suppresses melatonin. These glasses are remarkably effective in reversing artificial light’s melatonin- suppressing effects in clinical studies, and they’ve been shown to improve sleep quality as well as mood. Simply put them on after the sun goes down and wear them until you go to bed.
14Four Facebook Group
Check in with the Facebook group!
We love to hear from you! Get some tips and tricks from those in the group, or offer your own.
Support & Community
Have you tried the Qi Gong set yet? It’s a “moving meditation” that can be both relaxing and energizing. And it only takes about 10-15 minutes to complete.
If you’re not having a daily, complete bowel movement, try these strategies. 1) Increase your intake of fermentable fiber. These fibers are found in starchy plants (e.g. sweet potatoes, plantains, yuca, taro) and fruits and vegetables. 2) Take a soil-based probiotic (here is the one I recommend to my patients). 3) Take some chelated magnesium. I recommend magnesium glycinate because it’s better absorbed than other types of magnesium. Start with 2 tablets twice a day for five days. If you don’t see an improvement, you can increase to 3 tablets twice a day.
Day 5
Meal Plan
Remember to prepare double the amount you and/or your family will eat for dinner so you have leftovers for lunch the next day. In this program, most lunches are leftovers from dinner the previous night.
Breakfast: Blueberry and Macadamia Smoothie
Lunch: Leftovers: Grilled Ahi Tuna Steaks with Chinese Five Spices + Cabbage, Bok Choy, and Shiitake
Dinner: Salmon Fillets with Raspberry Vinaigrette Salad + Herb-Roasted Sweet Potatoes
Exercise Plan
View videos on how to do any of these exercises on the Tools page.
Beginner:
- 5 minute Warm-up
- Ideas: Jog in place, jump rope, jumping jacks, tap backs, high knees
- Complete 5 Total Rounds of:
- 5 Wall Pushes or Knee Pushups
- 5 Pull Ups or 5 reps of Creeping
- 10 Chair Squats
- 10 Walking Lunges (5 each leg)
- 30 second Hand/Knee or Hand/Feet Plank
Intermediate:
- 5 minute Warm-up
- Ideas: Jog in place, jump rope, jumping jacks, tap backs, high knees
- Complete 5 Total Rounds of:
- 5 Knee Pushups or Full Pushups
- 5 Pull Ups or 10 reps of Creeping
- 10 Squats
- 20 Walking Lunges (10 each leg)
- 30 second Hand/Feet or Forearm/Feet Plank
Stress Management
Schedule into your calendar a minimum of 10 minutes to devote to your stress management practice of choice.
- Qi Gong
- Walking Meditation
- 3-6 Breathing
- Guided Sitting Meditation
- Twist of the Wrist Mini-Move
- Working With Difficulties and Pain
- Progressive Relaxation with Elanne Kresser
- Stress Management Log
- Additional Stress Management Resources
Sleep Tip
Increase your exposure to light in the morning and during the day. This mimics humans’ natural evolutionary pattern and has been shown in studies to regulate the circadian rhythm and sleep/wake cycle. Purposely exposing yourself to bright light first thing in the morning can help reset your circadian rhythm and thus improve your sleep at night. if you have to rise before it gets light, another option is to buy a light machine that emits ten thousand lux of light and sit in front of it for fifteen to twenty minutes after rising. Research suggests these machines can be effective in resetting the circadian rhythm.
Support & Community
Answer these questions in your journal: What has been the most difficult part of doing the 14Four program so far? How could you make this part easier?
Go to the 14Four group and ask for suggestions/advice on the issue you’re struggling with. If you’re not struggling, consider helping someone who is!
Day 6
Meal Plan
Remember to prepare double the amount you and/or your family will eat for dinner so you have leftovers for lunch the next day. In this program, most lunches are leftovers from dinner the previous night.
Breakfast: Butternut Squash Scramble + Banana
Lunch: Leftovers: Salmon Fillets with Raspberry Vinaigrette Salad + Herb-Roasted Sweet Potatoes
Dinner: Rosemary Lamb Rib Chops + Roasted Carrots and Garlic + Balsamic Brussels Sprouts
Exercise Plan
View videos on how to do any of these exercises on the Tools page.
Beginner:
- 30 minutes of walking, jogging, swimming, or bicycle riding, OR
- 5 min warm-up + three to six 30-second intervals ranging from 70–100% max effort, with 2 min of slower pace in between
- (This can be done running/sprinting or on a stationary bike)
Intermediate:
- 45 minutes of walking, jogging, swimming, or bicycle riding, OR
- 5 min warm-up + six to eight 30-second intervals ranging from 70–100% max effort, with 1 min of slower pace in between
- (This can be done running/sprinting or on a stationary bike)
Stress Management
Schedule into your calendar a minimum of 10 minutes to devote to your stress management practice of choice.
- Qi Gong
- Walking Meditation
- 3-6 Breathing
- Guided Sitting Meditation
- Twist of the Wrist Mini-Move
- Working With Difficulties and Pain
- Progressive Relaxation with Elanne Kresser
- Stress Management Log
- Additional Stress Management Resources
Sleep Tip
Physical activity is positively associated with sufficient sleep, as extensive research shows. Studies also suggest that too much sedentary time (that is, sitting) may decrease the quality and duration of sleep. Beyond just following the 14Four exercise plan, make sure you’re doing some standing and walking around during the day, and not just sitting for hours on end.
Support & Community
Laughter is powerful medicine—and it can provide a much-needed break from the stress of making diet and lifestyle changes. Consider watching a funny movie or TV show tonight.
Day 7
Meal Plan
Remember to prepare double the amount you and/or your family will eat for dinner so you have leftovers for lunch the next day. In this program, most lunches are leftovers from dinner the previous night.
Breakfast: Easy Paleo Pancakes
Lunch: Leftovers: Rosemary Lamb Rib Chops + Roasted Carrots and Garlic + Balsamic Brussels Sprouts
Dinner: Steak With Chimichurri + Bacon Roasted Broccoli + Yucca Fries
Exercise Plan
View videos on how to do any of these exercises on the Tools page.
Beginner:
- 5 minute Warm-up
- Ideas: Jog in place, jump rope, jumping jacks, tap backs, high knees
- Complete 5 Total Rounds of:
- 10 Chair dips
- 30 seconds Bear Crawl
- 10 Hip Raises
- 5 Full Squats
- 30 seconds of Mountain Climbers or Flutter Kicks
Intermediate:
- 5 minute Warm-up
- Ideas: Jog in place, jump rope, jumping jacks, tap backs, high knees
- Complete 5 Total Rounds of:
- 10 Chair dips
- 10 Squat Thrusts or Burpees
- 5 Frog Push-ups
- 10 Hip Raises
- 10 Standing Lunges (each leg)
- 30 seconds of Grasshoppers or Scissors
Stress Management
Schedule into your calendar a minimum of 10 minutes to devote to your stress management practice of choice.
- Qi Gong
- Walking Meditation
- 3-6 Breathing
- Guided Sitting Meditation
- Twist of the Wrist Mini-Move
- Working With Difficulties and Pain
- Progressive Relaxation with Elanne Kresser
- Stress Management Log
- Additional Stress Management Resources
Sleep Tip
Some people sleep better after eating only a light dinner. This is especially true for those with digestive issues. others — such as people with a tendency toward hypoglycemia — do better with a snack before bed. In general, it’s best to be neither overly full nor hungry when you go to bed. Try to plan your dinner meal so that you’re feeling satisfied when it’s time for bed. This may be 2-3 hours before you get in bed. And if you’re ravenous when it’s time to get to bed, check out the 14Four approved snack recipes for something that can tide you over and help keep you sleeping through the night.
Support & Community
Review your Commitment Worksheet to get a boost of motivation and inspiration.
Make sure you’re getting enough rest, which is crucial to recovering health and optimal function. Don’t forget to do the daily stress management and follow the sleep tip. They’re as important as the diet and exercise!
