Romaine lettuce (or any greens)
Lentil or other beans ( used already cooked lentils)
Shredded cheese (any kind, I use a mild or sharp cheddar)
Whole flax seeds (you need to invest in a small $14.99 grinder from Target)
Bag of chopped walnuts
Grocery list for dressing:
Any Good Season’s salad dressing package w/ carafe
Olive oil (extra-virgin, first pressed)
Bragg’s brand raw, unfiltered apple cider vinegar ( available at Wegman’s, health food stores)

Other groceries:

Oranges (snack if needed, particularly on day 1)
Cod liver oil (Carlson’s brand, available at health food stores)
Butter (unsalted preferred, can use ghee if you want)
Frozen mixed vegetables w/lima beans
Any bread with fiber of 3 or more grams
Some kind of veggie enzyme to help with your digestion for days 2-5.  (I use Dean’s Ultra Veggie Enzymes)
The rest of the groceries are already in your cupboard and refrigerator!
Yes really!
Here are the 555 Plan simple rules: Do NOT start on Monday.  Start on any day but Monday!

1.       Day 1 you must only drink the Minky shake, you may have as many shakes as you need; but you can have one Minky salad on day 1 and an orange if needed between shakes.

2.       You must start all exercises in the am.  They start on day 1.  Shouldn’t take you more than 10-15 minutes.  You can do them in your pajamas, in your bare feet, on any floor even in your bedroom.
DO NOT eat anything before you do these exercises:  (video of the exercises are HERE, then click on 555 Plan)
a.  Froggies – lie on your back, knees into your chest, then turn your knees out and keep your heels together.  With your hands under your low back, exhale and straighten you legs to the ceiling, pushing through your heels and keeping your heels together.  Lower by bending your knees and keeping them out, but keeping your heels together.  Do as many as you can in 30 seconds.

b.  Plank/push-up – On your hands and knees.  If you are not strong enough to do full, military-style push-ups, you can put your knees down.  But try not to ‘pike’ in at your hips, so you can keep you weight over your chest.  BEFORE you do any push-ups; go into a plank, straight body or with knees bent position.  Hold this position for up to 30 seconds.  Then do any many push-ups as you can for 30 seconds.

c.  Stick squats – Start standing and grab a broom stick.  Hold the stick behind you, one hand holding the stick behind your neck and the hand is holding the stick in your low back area.  As you squat down, DO NOT let the stick come away from your body.  Do as many as you can in 30 seconds.

d.  One-legged lunges – Start standing next to a dresser or table or counter.  Hold onto dresser to balance with and stand on one leg.  As the standing leg bends down, the other leg smoothly goes back…NOT touching the floor.  Resembling a lunge, but the back leg doesn’t step back onto the floor.   Straighten the standing bent leg and the other leg comes in.  Repeat as many as you can in 30 seconds.  Then guess what…switch legs!  Do as many as you can on other leg in 30 seconds.

e.  T flies – Standing legs about shoulder distance apart.  Bend your knees into a squat position, hold.  While in the squat position; raise you arms out to the sides with your palms turning up, as your arms go up and out to the sides.  Raise and lower your arms for 1 MINUTE.  Make sure your knees are bent.

Optional – Highly recommended - Stretching in really most critical.  If you don't have the ability to do the exercises you should at least do the stretches. Stretch your quadriceps by kneeling down, heels are NOT on your buttocks.  Hips are open, straight, not bent.  And hamstring stretch, lie on your back with one leg bent and one leg straight.  Use a towel to hold your straight leg up.  Finally deep breathe 4 times and as you open up your arms to inhale in, stretch your chest muscles.

3.  Once you start day #2, you start with exercises and then a Minky shake for breakfast.  All other mornings you may have what you want (mornings on days 3-5, I find it easier to sometimes to just have the shake).
4.  You must drink water BETWEEN meals; NOT DURING meals on the first day and days 2-5.
5.  You must sprinkle freshly ground flax seed, from you little baggie that you carry around with you, on just about everything you eat, especially on days 2-5.
6.  You must take a veggie enzyme capsule prior to every meal (days 2-5)
7.  You must take 1 tsp., to start with, eventually working up to 1 tbsp. of cod liver oil (Carlson brand) every evening with dinner meal (days 2-5) (if you get a lot of sun exposure, 4-5 days in the sun, most skin showing, between the hours of 11am and 1pm, is considered being in the sun enough, then you can skip the cod liver oil.
8.  All bread must have 3 grams or more of fiber (days 2-5)
9. On days 2-5 you can eat whatever you want, as long as you ask yourself these 3 questions when you looking at your plate:  Where’s the protein*?  Where’s the live food? And where’s the omega 3?  *(the protein can't be bigger than your fist!) I’ve found that even when I can’t resist fast food; since I’ve been asking these questions, I eat less of it.  For example if you get a burger.  Where’s the protein?  The burger, of course.  Where’s the live food? The lettuce and tomato on it.  Where’s the omega 3?  This is where you have to add it every time.  It’s the ground flax seed that your carry around with you, that you freshly grounded in the am.
10.  You may have 1 Minky shake and/or 1 Minky salad and/or 1 Minky Munch (see below) at least once during each of the 2-5 days.  You may have them as often as you want, if you want to on days 2-5.
11.  You should avoid cooking in polyunsaturated inflammatory (because we eat too much of them)omega 6 vegetable oils as much as possible for the 5 days.  (ie. NO soybean oils, no hydrogenated or partially hydrogenated oils, no margarine, no canola oil, no sunflower, safflower, sesame,etc.)  Use and only cook with the 5 oils on the plan.  You have coconut and olive oils and butter to cook with.  (Never cook with cod liver oil.  You may cook with palm oil; but I don't recommend it because it is strong and may turn your food red)  This plan is to help you reduce cravings and reduce inflammation in a way that we can directly make a positive change by increasing our omega 3 fatty acids and reducing our omega 6 fatty acids.  Also, for energy and weight loss, the saturated fat (virgin coconut and palm oils) are medium chain fatty acids that are metabolized differently than longer chain saturated fats.  Bile salts are not required and they are used as energy quickly and not stored as fat.  Body builders (trying to achieve low body fat) have been using medium chain fatty acids for years.  (Keep in mind if you eat too much of anything, you will store it as fat … even lettuce!)
12.  You should avoid High Fructose Corn Syrup.  Do yourself and your family a big favor and become more and more aware of it.  Like why is it in bread or commercial salad dressing?
13.  You should visualize.  Print out a picture of what you want your belly, mid-section to look like and put it on the ceiling over your bed.  Or on the visor of your car.  Or on a mirror you look into a lot.  It has to be in a place that you see often.  This is how you communicate with your sub-consious mind.  The sub-conscious mind only understands pictures.  Your conscious mind understands, “I want to lose 20 lbs. by my daughter’s wedding”.  Unfortunately, it’s your sub-conscious mind that brings you back to your bad habits and tries to tell you, you can’t do it.  Because your sub-conscious; doesn’t really understand 'goal statements'.
Give it a picture and believe that you can and will look that way!  Imagine it.  Feel the oils glistening on your 2-pack of abs while sunbathing.  Or 6-pack if you want!  You have to believe it or it definitely won’t happen.

Here is a sample execution of the 555 Plan:  (B) = Breakfast, (L) = Lunch, (D) = Dinner,
(S) = Snack, (W) = water between meals; NOT with meals, (V) = Veggie enzyme prior to meal
B, L, D, can be eaten at any time.  If you don't eat a 'formal' B, L,or D, don't worry or stress
out over it.  Just focus on the principles of the plan and how you feel.  Don't go under 1200 calories a day.

                                       Day 1             Day 2                 Day 3                 Day 4                Day 5