Dr. Paul's Daily Power House Routine

/

These 2 recipes below is the daily routine my wife and I follow. If you are beginning my clinical health protocol, I recommend following the instructions below for one or both recipes.

*Please also refer to the personalized instructions sent to you by email. The following diagram has All the ingredients of Both recipes. Hydration recipe is coming soon!

Look at all the Ingredients and Research of Opticleanse GHI Chocolate!

When I want a meal that is satisfying, packed with nutrients, and quick to prepare, this chocolate seed shake is one of my favorites. It combines high-quality protein, heart-healthy fats, fiber, and powerful plant nutrients in a delicious, creamy drink.

My routine involves Two recipes:

  1. Ingredients for Power Meal replacement (See OptiCleanse GHI above and Foods Alive- Organic flaxseed, Organic black sesame, Organic Hemp seed, Organic Sunflower seed, Organic Chia seed, Organic Pumpkin seed)

  2. Power Hydration complex (9/10 Americans are Dehydrated)

  3. All this for $7.55 per day. (It includes all Vitamins, Minerals, Protein, Fiber, Enzymes, Good fat, Antioxidants)

Ingredients

  • 1 packet OptiCleanse GHI

    • Available in Chocolate, Chai, and Vanilla

    • My personal favorites are Chocolate and Chai.

  • Approximately 4 tablespoons of mixed seeds

    • Use a combination of pumpkin, flax, hemp, sunflower, chia, and black sesame seeds.

    • I recommend starting with about ¾ tablespoon of each seed, then adjusting the amounts based on your taste and preference.

    • Personally, I use more hemp seeds and smaller amounts of sunflower and sesame seeds. I prefer sunflower and sesame seeds sprinkled over food rather than blended into a shake.

    • Experiment with the combination and enjoy finding what works best for you!

  • Choose one:

    • 1 tablespoon extra-virgin olive oil- EVO (I recommend only high end, I have not vetted Costco’s brand in a white glass bottle for around $23) but its probably fine!

    • 1 tablespoon Organic Coconut Oil (Costco)

    • Or Both if you want more creamy

    Option: If you prefer, 1 tablespoon of olive oil with another meal, such as drizzled over fresh vegetables or a salad.

  • 1 teaspoon ground cinnamon

  • 1 teaspoon vanilla extract

  • 2 cups water

  • 1 cup ice, if desired

  • *Please experiment till you get the right proportions!*

Optional Addition

  • 1 cup home-brewed Trader Joe’s Organic Sumatra Coffee

    • In my opinion, coffee pairs best with the Chocolate or Vanilla OptiCleanse flavors.

Directions

Add all ingredients to a blender and blend until smooth. Adjust the amount of water, ice, seeds, and optional ingredients according to your preferred flavor and consistency.

Blend everything in Vitamix until smooth and enjoy immediately. If you have a regular blender it won't work as well so you will need to grind the seeds first in a coffee grinder. And then add it to the blender with the liquid. Don't be afraid to blend it for a long time if you don't have a Vitamix. Because otherwise it won't be as homogeneous.

This will probably fill you up and you won't be able to finish the whole thing. So put the rest that you don't drink in the refrigerator and drink for lunch. I usually separate this into breakfast and lunch.

Estimated Nutrition per Serving

  • Calories: Approximately 535 kcal

  • Protein: Approximately 30 g

  • Total Fat: Approximately 38 g

  • Total Carbohydrates: Approximately 23 g

  • Dietary Fiber: Approximately 10 g

  • Net Carbohydrates: Approximately 13 g

Nutrition values are estimates and may vary depending on the specific ingredients, brands, and quantities used.

Why These Ingredients Work Well Together

Each ingredient brings its own nutritional benefits, creating a balanced blend of protein, fiber, healthy fats, vitamins, minerals, and antioxidants.

  • Pumpkin seeds provide minerals: magnesium, zinc, iron; healthy fats, and plant-based protein.

  • Flax and chia seeds contain fiber, plant-based omega-3 fatty acids, and lignans that may support heart and digestive health.

  • Hemp seeds offer complete plant-based protein, meaning they contain all nine essential amino acids.

  • Sunflower seeds contribute vitamin E, minerals, and beneficial unsaturated fats.

  • Black sesame seeds provide calcium, antioxidants, healthy fats, and other important minerals.

  • Extra-virgin olive oil supplies monounsaturated fats and naturally occurring polyphenols that may support cardiovascular health.

  • Cinnamon adds warmth and flavor while providing antioxidant compounds. As part of a balanced diet, it may also help support healthy blood sugar and heart health.

  • Vanilla extract naturally enhances the chocolate flavor without adding significant calories.

Together, these ingredients create a nutrient-dense shake designed to support hydration, sustained energy, digestion, and overall wellness.

Breakfast: A Balanced Meal in One Glass

This shake delivers an excellent balance of protein, healthy fats, and fiber, making it both nourishing and filling. The combination helps promote satiety while providing a wide range of vitamins, minerals, antioxidants, and essential fatty acids.

Whether enjoyed as breakfast, a post-workout meal, or a nutritious lunch on busy days, this smoothie offers a simple way to fuel your body with wholesome ingredients and lasting energy.

Simple to make, rich in flavor, and loaded with nutrition—this is one recipe that earns a regular place in my kitchen.

Lunch

Finish up the shake if there is left over and add two cups of salad or vegetables with a nice healthy 1 tbsp. of dressing. See recipes online at drwik.com

If you're still hungry at lunch have 1/2 to 1 ideal protein food. (Required If your goal is weight loss) Contact us here for instructions on Weight loss and Ideal protein

I use a base of Extra Virgin Olive Oil, lemon, Dijon mustard, apple cider vinegar and herbs. I love garlic and it tastes awesome! But you can do whatever herbs you want! For example there is five spice etc. Five spice is a favorite of mine.

Required (If your goal is weight loss): You must have 2 ideal protein foods per day.

Usually this is between lunch time and a snack after dinner but no earlier than 4 hours prior to bed. I don't want you to eat late because that will affect your sleep.

DINNER:

Your choice of 4-6 oz. of any protein on the list that Dr. Paul provides Plus one to two cups of vegetables with your favorite dressing if preferred. Click here for Delicious Dressings inspired by world a world renown chef.

Important, get a food scale and weigh the meat raw so you get 4-6 oz. Once you get good at eyeballing it then you don't need to do it anymore.

Power Hydration complex (9/10 Americans are Dehydrated)

Coming soon!