Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6
1 Breakfast Wrap: 3 egg whites + 1 whole egg scrambled w/assorted fresh vegetables, 1/2 C cooked black beans, 2 tbs salsa wrapped in 1 Kale or Spinach “Raw Wrap”
Fat: 5.5g, Carb: 36.5g; Protein 27.5g; Cal 302.5
1 medium sized apple
Fat: 0g; Carb.: 22g; Protein: 0g; Cal 88
Dina’s Stuffed Bell Peppers (see recipe)
Fat: 3.12g; Carb.:54.9g; Protein: 18.8g; Cal: 329
Quinoa Stir Fry: 1/2 C cooked quinoa, assorted fresh vegetables, 1/2 C Firm Tofu, 1/2 oz Slivered, dry roasted almonds
Fat: 14.5g; Carb. 24g; Protein: 17g; Cal 282
Protein Shake: 1 svg Vega Sport (see expanded version for other options), 1 C fresh Kale, 1/2 C frozen strawberries, 1 C unsweetened Vanilla almond milk
Fat: 5.5g; Carb: 17g; Protein 32g; Cal248
1/2 C Cooked Lentils & 1/2 C Cooked brown rice
Fat: 1.5g; Carb: 42.5g; Protein 11.5g; Cal:223
Day Summary: Fat 30.12g; Carb 196.9g; Protein 106.8g; Cal: 1472.5
2 Overnight Oats (see recipe)
Fat: 7.6g; Carb: 22.8g; Protein: 30.7g; Cal: 298
1 Medium Banana & 1/2 oz/14g almond butter
Fat: 7g; Carb: 33g; Protein 4g; Cal:201
1 C Cooked Basic Black Beans (see recipe) & 1/2 C cooked Quinoa
Fat: 3g; Carb: 60.5g; Protein: 19g; Cal:338
In season fruit & 1/2 oz/14g cashews or almonds
Fat: 7g; Carb: 3g; Protein: 3g; Cal 81 (does not include fruit of choice)
Protein Shake: 1 svg Vega Sport (see expanded version for other options), 1 C fresh Kale, 1/2 C frozen strawberries, 1 C unsweetened Vanilla almond milk
Fat: 5.5g; Carb: 17g; Protein 32g; Cal248
1/2 C cooked brown rice stir-fried with 1/2 C tempeh & 2-3 C fresh vegetables
Fat: 10g; Carb: 30.5g; Protein: 18g; Cal: 286 (does not include vegetables)
Day Summary: Fat 40.1g; Carb 166.8g; Protein 106.7g; Cal 1434
3 1/2 C Dry rolled oats cooked with 1 C unsweetened vanilla almond milk, 1 svg Unflavored Protein powder, 1/2 tbs slivered, dry roasted almonds; 85g fresh raspberries or strawberries
Fat 6.8g; Carb 39.5g; Protein 30.5g; Cal 361
1 Lg Hard boiled egg and 1 fresh fruit in season
Fat 5g; Carb 0; Protein 6g; Cal 71 + Fruit
2 oz cooked “Explore Asia” Black Bean Spaghetti with 1 C Basic Pasta Sauce (see recipe) & 1/2 C cooked Navy Beans
Fat 4g; Carb 51g; Protein 34.1g; Cal 363.5
Protein Shake: 1 svg Vega Sport (see expanded version for other options), 1 C fresh Kale, 1/2 C frozen strawberries, 1 C unsweetened Vanilla almond milk
Fat: 5.5g; Carb: 17g; Protein 32g; Cal248
3 oz/84g baby carrots/carrot sticks, 133g cucumber slices, 3oz/84g baby bell peppers; 3 oz/84g grape tomatoes; 2 tbs/30g TJ’s Organic Hummus
Fat 3.7g; Carb 27.9g; Protein: 5.8g Cal 166
Omelet: 3 Lg whole eggs, 1/2 C raw spinach, as desired: diced onions, diced bell peppers, sliced mushrooms, halved grape tomatoes
Day Summary: Fat 40g; Carb 135.4g; Protein 126.85g; Cal 1426 + Fruit
4 Protein Shake: 1 svg Vega Sport (see expanded version for other options), 1 C fresh Kale, 1/2 C frozen strawberries, 1 C unsweetened Vanilla almond milk
Fat: 5.5g; Carb: 17g; Protein 32g; Cal248
1 Medium Banana & 1/2 oz/14g almond butter
Fat: 7g; Carb: 33g; Protein 4g; Cal:201
Salad: 3 C mixed greens, 1/2 C kidney beans, 1/2 C garbanzo beans/chickpeas, 1 Lg hard boiled egg, cucumber, tomato, bell pepper, etc. to taste, lemon juice OR Balsamic Vinegar
Fat 6.5g; Carb 60g; Protein 25.6g; Cal 393.5 + Asst Veggies
1/2 oz/14g raw almonds
Fat 7g; Carb 3g; Protein 3g; Cal 81
4 oz sweet potato “hash browns” or “fries”, Black bean burger (see recipe), sautéed fresh in season vegetables
Fat 3.1g, Carb 73.8g, Protein 19.05g, Cal 398 + Asst Veggies
60g Avocado Fat 9g, Carb 6g; Protein 0; Cal 100
Day Summary: Fat 40.1g; Carb 192.8g; Protein 107.9g; Cal 1425.5 + Asst. Veggies
5 2 Quinoa Patties (see recipe) with 2 Lg Poached eggs on top
Fat 17.6g; Carb 24/1g; Protein 20.9g; Cal 343
1 Fresh Fruit, In Season with 1/2oz/14g raw almonds
Fat 7g; Carb 3;g Protein 3g; Cal 81 + Fruit
Dina's Vegetarian Chili w/Small Salad of 1-2 C mixed greens & cucumber, tomato, etc with lemon juice OR Balsamic Vinegar
Fat 1.65g; Carb 24.7g; Protein 7.5g Cal 111 + Salad
3 oz/84g baby carrots/carrot sticks, 133g cucumber slices, 3oz/84g baby bell peppers; 3 oz/84g grape tomatoes; 2 tbs/30g TJ’s Organic Hummus
Fat 3.7g; Carb 27.9g; Protein: 5.8g Cal 166
Protein Shake: 1 svg Vega Sport (see expanded version for other options), 1 C fresh Kale, 1/2 C frozen strawberries, 1 C unsweetened Vanilla almond milk
Fat: 5.5g; Carb: 17g; Protein 32g; Cal248
Kale, Chickpea & Fennel Salad (see recipe)
Fat 15.1g; Carb 45.7g; Protein 22.1g; Cal 398
Day Summary: Fat 50.55g; Carb 142.4g; Protein 22.1g Cal 1347 + Fruit & Salad
6 Egg Scramble: 3 Lg egg whites + 1 Lg whole egg with Assorted Fresh Vegetables as desired & 30g fresh avocado
Fat 9.5g; Carb 3g; Protein 18g; Cal 169 + Veggies
Quinoa Egg Muffin (see recipe)
Fat 3.9g; Carb 9.9g; Protein 6.1g; Cal 104
Lentils with Cauliflower Steaks (see recipe)
Fat 7.2g; Carb 50.4g; Protein 22g; Cal 350
1 Quinoa Patty (see recipe)
Fat 3.8g; Carb 12g; Protein 4.5g; Cal 101
Protein Shake: 1 svg Vega Sport (see expanded version for other options), 1 C fresh Kale, 1/2 C frozen strawberries, 1 C unsweetened Vanilla almond milk
Fat: 5.5g; Carb: 17g; Protein 32g; Cal248
1/4 recipe Split Pea Soup (see recipe)
Fat 4.5g; Carb 69.5g; Protein 26.83g; Cal 402
Day Summary: Fat 34.4g; Carb 161.8g; Protein 109.43g; Cal 1374.5

The basics:

1.  Have no more than 1-2 servings of grain per day and have them for breakfast &/or lunch not at dinner time.  One and a half slice of bread is a serving.  3/4 cup cooked brown rice is a serving.

2.  Have no more than 1-2 servings of fruit also during the day not at dinner or later.  One piece of fruit or 1 cup of cut fruit is a serving.  

3.  A serving of beef, chicken or fish would be 6-8 ounces.  A serving of beans or lentils (protein) would be 1.5 cup cooked.

4.  Avoid "white" foods like potatoes, white rice, breads and pastas with enriched flour or other white flours, sugars and other sweeteners [or foods with sugars like marshmallows :o)].

5.  Avoid all dairy including milk, cheese, yogurt, ice cream, etc.

6.  Eat vegetables abundantly!!  You can have as much as you want of most vegetables 6-7 cups or more per day is fine.  However, be careful with things like peas, corn, beans, and other high calorie veggies as it is easy to overeat on those and take in too many calories.

7.  Obviously, for now, you need to avoid sweets :o)

8.  Snacks should be light--a fruit with 1 ounce of raw almonds or fresh raw veggies with 2-3 tbs hummus.

9.  Please try to eat dinner early if possible.  The best is to try to be finished eating by 6 or 7pm.  After dinner, you should be done eating for the day.

 

I also recommend avoiding processed foods of all types as the quality of the food is diminished in the processing.

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