Meal Guide And Journal - Dr. Tammy's ...
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Meal Guide And Journal
EATING PLAN QUICK START
This guide is a great tool wether or not you use any of the fantastic CarbMelt products in
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combination with the following eating plan.
This simple 21 Day Eating plan and journal does not have to be followed exactly, but is
provided as a guide to the right way to eat during the various stages of the CarbMelt weight
loss strategy.
It is important that you remove the foods that should be avoided and take in the proteins,
carbohydrates, and fats as suggested. However, it can be altered and "moved around” to fit
your needs.
Be diligent, take control of your health and enjoy the benefits!
We suggest taking CarbMelt™ TWICE daily with 8-10 oz of water. We recommend you take it
10-15 minutes before you eat as there is an appetite suppressant in the supplement. This will
ensure you don't overeat once you begin to enjoy your meal.
If you purchased LipoMelt, we recommend taking 3 capsules once daily with 8-10 oz of water.
This can be taken any time during the morning or afternoon hours of the day. It stimulates
your adrenals while also activating your melatonin, so you should experience better sleep AND
more energy with the amazing LipoMelt.
This guide is designed for you to record your journey and to help you reach your weight loss
goals using the CarbMelt family of products.
CarbMelt and LipoMelt are extremely effective on their own as supplements, however,
following the suggestions in this guide (even if only some of them) can accelerate the desired
effects and reveal your new you sooner!
Dr. Tammy Tucker
Creator of CarbMelt
©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker
1
EATING PLAN QUICK START
Why detox?
A lot of people choose to detox or “reboot” their metabolism because they just don’t feel
good… and we can name a thousand symptoms such as:
● Fatigue
● Joint pain
● Stomach pain
● Weight gain
● Brain Fog
● Memory decline
● Sleep issues
● Depression
● Anxiety
● Bloating
But the bottom line is most people choose to detox because they want to lose weight
and lose that “budge-less Pudge!”!
©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 2
EATING PLAN QUICK START
A Quick Explanation of “Leaky Gut.”
We have to clear toxins to get rid of fat. Why is that? Because belly fat is created by the
body to protect it from toxins, and regulate hormones (like Cortisol) that can be detrimental
if out of balance.
In order to have sustainable weight loss, we have to remove the toxins and establish a
balancing of the hormones.
The first step is to heal the “gut” and the second step is to remove toxins. Healing can
usually be accomplished within 3 weeks or 21 days. That’s why we usually do detoxes or
reboots in 21-day intervals.
©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 3
EATING PLAN QUICK START
A Quick Explanation of “Leaky Gut.”
Leaky gut, or intestinal permeability, is a condition in which the lining of the small
intestine becomes damaged, causing undigested food particles, toxic waste products
and bacteria to leak through the intestines and flood the blood stream. The foreign
substances entering the blood can cause an autoimmune response in the body
including inflammatory and allergic reactions such as migraines, irritable bowel, skin
rashes, chronic fatigue, food allergies, arthritis, weight gain and subsequent hormone
imbalances that can make weight loss extremely challenging.
Hormone Resistant Weight Loss is a condition that occurs when these hormone
imbalances hijack the fat burning processes in your body.
With leaky gut, damaged cells in your intestines don’t produce the enzymes needed for
proper digestion. As a result, your body cannot absorb essential nutrients, which can
lead to hormone imbalances and a weakened immune system.
What causes leaky gut?
In many cases, leaky gut is caused by your diet. Certain foods that you may be
consuming every day, including gluten, soy and dairy, etc. may be treated by your body
as foreign invaders that in the disrupted gut confusion treats food particles as
threatening foreign invaders that have to be fought off. When you eat these foods, your
body may act as if it is going to war, producing antibodies, which trigger an immune
response that can affect many areas in the body.
©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 4
EATING PLAN QUICK START
A Quick Explanation of “Leaky Gut.”
Leaky gut can be caused by many things including medications like antibiotics, steroids
or over-the-counter pain relievers like aspirin, acetaminophen, hormonal imbalances,
toxins from the environment or chemical toxins like alcohol or smoking…which can
irritate the intestinal lining and damage protective mucus layers.
This irritation can start or continue the inflammation cycle that leads to intestinal
permeability.
How to heal a leaky gut…
The key to healing a leaky gut is changing your diet and eliminating the foods that your
body treats as toxic. Of course avoiding toxins is first on the list, but then
allowing the body to reset itself by removing foods that are likely to cause inflammation.
Based on years of research, proteins in certain foods that can be the most problematic
include: peanuts, soy products, wheat/gluten, tomatoes, eggs, dairy (milk, cheese,
cream, etc.), sugar, and shellfish.
©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 5
YOUR DAILY
JOURNAL
PHASE 1
DAYS 1 - 4
©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 6Phase 1 - Days 1 through 4
FOODS TO EAT DURING THIS PHASE
Drink plenty of water. Herbal tea or green tea is an option. Eat as many fresh cruciferous vegetables
HABIT:________________________________
as you want. Avoid foods with additives, nitrites, growth hormones, MSG, or preservatives.
GROCERY LIST
Breakfast
Steel cut oatmeal
Lean turkey bacon
Fresh berries
Avocado
Apples
Stevia
Plant based (vegan) egg substitute
Coconut, almond or rice milk
Lunch
Lettuce mix, spring mix (salad), or spinach for salads
Turkey or chicken breast
Fish filets (not breaded)
Dinner
Lettuce mix, spring mix (salad), or spinach for salads
Beans HABIT:________________________________
(any kind)
Peas
Carrots
Broccoli
Cauliflower
Brussels sprouts
Squash
Turkey or chicken breast
Fish filets (not breaded)
Brown rice
Quinoa
Snacks
Almond butter or cashew butter
Celery
Lean beef jerky or turkey jerky
Almonds, cashews, sunflower seeds, pumpkin seeds, walnuts, pecans
CarbMelt Protein Powder
Condiments
Olive oil
Balsamic vinegar
Coconut oil
Vegan butter
Spices of your choice
Sea salt
TM
©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 7TM
21 Day CarbMelt Protocol Phase 1 - Day 1
HABIT:________________________________
Today’s Goals I’m grateful for…
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©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 8TM
21 Day CarbMelt Protocol Phase 1 - Day 2
HABIT:________________________________
Today’s Goals I’m grateful for…
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©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 9TM
21 Day CarbMelt Protocol Phase 1 - Day 3
HABIT:________________________________
Today’s Goals I’m grateful for…
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©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 10TM
21 Day CarbMelt Protocol Phase 1 - Day 4
HABIT:________________________________
Today’s Goals I’m grateful for…
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©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 11YOUR DAILY
JOURNAL
PHASE 2
DAYS 5-7
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©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 12Phase 2 - Days 5 through 7
FOODS TO EAT DURING THIS PHASE
Drink plenty of water. Herbal tea or green tea is an option. Eat as many fresh cruciferous vegetables
HABIT:________________________________
as you want. Avoid foods with additives, nitrites, growth hormones, MSG, or preservatives.
GROCERY LIST
Breakfast
Steel cut oatmeal
Lean turkey bacon
Fresh berries
Avocado
Apples
Stevia
Plant based (vegan) egg substitute
Coconut, almond or rice milk
Lunch
Lettuce mix, spring mix (salad), or spinach for salads
Turkey or chicken breast
Fish filets (not breaded)
Dinner
Lettuce mix, spring mix (salad), or spinach for salads
Beans HABIT:________________________________
(any kind)
Peas
Carrots
Broccoli
Cauliflower
Brussels sprouts
Squash
Turkey or chicken breast
Fish filets (not breaded)
Brown rice
Quinoa
Snacks
Almond butter or cashew butter
Celery
Lean beef jerky or turkey jerky
Almonds, cashews, sunflower seeds, pumpkin seeds, walnuts, pecans
CarbMelt Protein Powder
Condiments
Olive oil
Balsamic vinegar
Coconut oil
Vegan butter
Spices of your choice
Sea salt
TM
©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 13TM
21 Day CarbMelt Protocol Phase 2 - Day 5
HABIT:________________________________
Today’s Goals I’m grateful for…
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©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 14TM
21 Day CarbMelt Protocol Phase 2 - Day 6
HABIT:________________________________
Today’s Goals I’m grateful for…
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©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 15TM
21 Day CarbMelt Protocol Phase 2 - Day 7
HABIT:________________________________
Today’s Goals I’m grateful for…
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©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 16YOUR DAILY
JOURNAL
PHASE 3
DAYS 8-14
NO ANIMAL PROTEIN THIS PHASE
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©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 17Phase 3 - Days 8 through 14
FOODS TO EAT DURING THIS PHASE
Drink plenty of water. Herbal tea or green tea is an option. Eat as many fresh cruciferous vegetables
HABIT:________________________________
as you want. Avoid foods with additives, nitrites, growth hormones, MSG, or preservatives.
GROCERY LIST
Breakfast
Steel cut oatmeal
Fresh berries
Avocado
Apples
Stevia
Plant based (vegan) egg substitute
Coconut, almond or rice milk
Lunch
Lettuce mix, spring mix (salad), or spinach for salads
Black beans, peas, quinoa or rice
Dinner
Lettuce mix, spring mix (salad), or spinach for salads
Beans HABIT:________________________________
(any kind)
Peas
Carrots
Broccoli
Cauliflower
Brussels sprouts
Squash
Brown rice
Quinoa
Snacks
Almond butter or cashew butter
Celery
Almonds, cashews, sunflower seeds, pumpkin seeds, walnuts, pecans
CarbMelt Protein Powder
Condiments
Olive oil
Balsamic vinegar
Coconut oil
Vegan butter
Spices of your choice
Sea salt
TM
©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 18TM
21 Day CarbMelt Protocol Phase 3 - Day 8
NO ANIMAL PROTEIN THIS PHASE
HABIT:________________________________
Today’s Goals I’m grateful for…
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©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 19TM
21 Day CarbMelt Protocol Phase 3 - Day 9
NO ANIMAL PROTEIN THIS PHASE
HABIT:________________________________
Today’s Goals I’m grateful for…
TM
©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 20TM
21 Day CarbMelt Protocol Phase 3 - Day 10
NO ANIMAL PROTEIN THIS PHASE
HABIT:________________________________
Today’s Goals I’m grateful for…
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©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 19TM
21 Day CarbMelt Protocol Phase 3 - Day 11
NO ANIMAL PROTEIN THIS PHASE
HABIT:________________________________
Today’s Goals I’m grateful for…
TM
©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 19TM
21 Day CarbMelt Protocol Phase 3 - Day 12
NO ANIMAL PROTEIN THIS PHASE
HABIT:________________________________
Today’s Goals I’m grateful for…
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©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 19TM
21 Day CarbMelt Protocol Phase 3 - Day 13
NO ANIMAL PROTEIN THIS PHASE
HABIT:________________________________
Today’s Goals I’m grateful for…
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©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 19TM
21 Day CarbMelt Protocol Phase 3 - Day 14
NO ANIMAL PROTEIN THIS PHASE
HABIT:________________________________
Today’s Goals I’m grateful for…
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©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 19YOUR DAILY
JOURNAL
PHASE 4
DAYS 15 - 21
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©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 24Phase 4 - Days 15 through 21
FOODS TO EAT DURING THIS PHASE
Drink plenty of water. Herbal tea or green tea is an option. Eat as many fresh cruciferous vegetables
HABIT:________________________________
as you want. Avoid foods with additives, nitrites, growth hormones, MSG, or preservatives.
GROCERY LIST
Breakfast
Steel cut oatmeal
Lean turkey bacon
Fresh berries
Avocado
Apples
Stevia
Plant based (vegan) egg substitute
Coconut, almond or rice milk
Lunch
Lettuce mix, spring mix (salad), or spinach for salads
Turkey or chicken breast
Fish filets (not breaded)
Dinner
Lettuce mix, spring mix (salad), or spinach for salads
Beans HABIT:________________________________
(any kind)
Peas
Carrots
Broccoli
Cauliflower
Brussels sprouts
Squash
Turkey or chicken breast
Fish filets (not breaded)
Brown rice
Quinoa
Snacks
Almond butter or cashew butter
Celery
Lean beef jerky or turkey jerky
Almonds, cashews, sunflower seeds, pumpkin seeds, walnuts, pecans
CarbMelt Protein Powder
Condiments
Olive oil
Balsamic vinegar
Coconut oil
Vegan butter
Spices of your choice
Sea salt
TM
©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 25TM
21 Day CarbMelt Protocol Phase 4 - Day 15
HABIT:________________________________
Today’s Goals I’m grateful for…
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©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 26TM
21 Day CarbMelt Protocol Phase 4 - Day 16
HABIT:________________________________
Today’s Goals I’m grateful for…
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©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 27TM
21 Day CarbMelt Protocol Phase 4 - Day 17
HABIT:________________________________
Today’s Goals I’m grateful for…
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©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 28TM
21 Day CarbMelt Protocol Phase 4 - Day 18
HABIT:________________________________
Today’s Goals I’m grateful for…
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©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 29TM
21 Day CarbMelt Protocol Phase 4 - Day 19
HABIT:________________________________
Today’s Goals I’m grateful for…
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©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 30TM
21 Day CarbMelt Protocol Phase 4 - Day 20
HABIT:________________________________
Today’s Goals I’m grateful for…
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©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 31TM
21 Day CarbMelt Protocol Phase 4 - Day 21
HABIT:________________________________
Today’s Goals I’m grateful for…
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©2020 CarbMelt All Rights Reserved Written by Dr. Tammy Tucker 32What Makes CarbMelt Unique?
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More than 20 years of clinical experience treating thousands of patients was leveraged to
develop CarbMelt, incorporating a unique approach of science and innovation. Founded by Dr.
Tammy Tucker, a board-certified family physician, author, and creator of multiple international
wellness programs, CarbMelt is designed to enhance metabolism and address metabolic
hormone weight issues at the source.
Are you having trouble losing weight and melting that stubborn and dangerous belly fat?
Do you feel like your Hormones could be the cause?
What if it’s not your fault?
Hi! Dr. Tammy here — Fitness and metabolic expert, best-selling author, and founder of
CarbMelt™ . For more than 20 years, I (Dr. Tammy) have been best known as the "hormone
queen" for my expertise in bio-identical hormone therapy. I have appeared on Fox, CBS, NBC
and, and various other media outlets. I am passionate about inspiring you to live your healthiest
life and I personally have devoted 30+ years doing just that.
Maybe you just want to become leaner and more fit, but nothing seems to work. And believe it
or not, I know exactly how you feel. I've been there and it's not fun. I was once 80 pounds
overweight, depressed, and lost all hope despite the restrictive dieting and over-exercising, until
I understood the chemistry behind and the power of Hormone Balance...
I just couldn’t lose weight and was tired and hungry all the time. It wasn’t until I understood the
science behind how the metabolism works that I found hope. Now I’m 30 years older and in the
best shape of my life despite an under-active thyroid, compounded by female hormone issues
I've had my entire life...until I discovered hormone balance.
There’s a diet being touted and a gym on every corner, so why does our nation keep gaining
weight? The reality is that diet and exercise alone aren’t enough. The fact is...if you’re over 30,
have any kind of health issues, or are too busy to find the time to eat right and exercise, you
probably won’t lose weight until you forget everything you’ve learned about eating for weight
loss and tried a new approach. To get your body to release excess fat and allow weight loss to
happen, you must first address the underlying issues that caused weight gain.
Join thousands of others who have experienced a whole new life through the power of taking
back control of your hormones.
So if you’re ready to lose weight and melt off belly fat, this plan’s for you. Welcome to the
CarbMelt System!
TM
Physician Formulated
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