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Professionnel Documents
Culture Documents
1
Day
2
Day
3
Upon
rising
Luke-‐warm
water
with
juice
of
half
a
lemon
Luke-‐warm
water
with
juice
of
half
a
Luke-‐warm
water
with
juice
of
half
a
lemon
lemon
Breakfast
3
wholegrain
rye
crackers/
8
Marys
crackers
¾
cup
cooked
oatmeal,
1
tsp
flax
seed,
2
eggs
made
into
a
vegetable
omelet
with
with
1
tbsp
almond
butter
1/2
cup
blueberries,
8
pecan
halves
homemade
salsa
+
1
slice
of
toast
1
grapefruit
chopped
and
sprinkled
with
cinnamon
(Servings:
1
grain,
1
protein
,
1-‐2
servings
(Servings:
1
grain,
1
nut,
1
fruit)
(Servings:
1
grain,1
oil,
½
fruit,
1
nut)
category
1
vegetables)
Lunch
1
Cup
Chili
with
beans
and
turkey
Minestrone
Soup
with
sautéed
greens
Chickpea
Pita
Pocket
Tossed
Salad
(1-‐2
cups
mixed
shredded
and
beet
salad
½
cup
chickpeas,
1
small
red
pepper
diced,
½
greens,
3
oz.
tuna,
¼
cup
raw
broccoli
florets,
(Servings:
1
legume,
unlimited
cucumber
diced,
¼
cup
cherry
tomatoes,
1
tsp
cucumber
and
tomato
slices
+
1
tbsp
category
2
vegetables,
1
category
2
olive
oil,
1
clove
garlic,
sea
salt
to
taste,
1
tsp
Vinaigrette
dressing
vegetables,
1
oil)
parsley
(Servings:
1
legume,
1
protein,
2
oil,
½
whole
wheat
pita
unlimited
category
1
vegetables)
(Servings:
1
legume,
1
oil,
1
grain,
unlimited
category
1
vegetables)
Snack
6-‐8
stalks
of
celery
+
½
cup
broccoli
florets
+
2
hard
boiled
eggs
2
small
peaches
with
¾
cup
greek
yogurt,
8
2
tbsp
nut
butter
walnut
halves,
chopped
(Servings:
1
nuts,
1
category
1
vegetables)
(Servings:
1
protein)
(Servings:
1
fruit,
1
protein,
1
nut)
Dinner
4
oz
steak
with
1
small
baked
potato
1
Chicken
&
Vegetable
Stir
fry*
Roasted
Salmon
with
Salsa
&
Guacamole
(1/4
serving
stir
fried
eggplant
and
tomatoes
3
oz
Chicken
breast
avocado,
lemon
juice,
salt,
tomato,
onion)*
½
cup
steamed
green
beans
and
½
cup
½
cup
broccoli
florets,
½
cup
bok
choy,
2
mushrooms
sautéed
with
1
clove
minced
celery
sticks,
½
an
inch
ginger
minced,
2
(Servings:
1
protein,
3
oil,
unlimited
category
garlic
in
1
tsp
olive
oil
cloves
garlic,1
onion,
1
tsp
coconut
oil,
1
1
vegetables)
(Servings:
1
protein,
2
oil,
unlimited
tsp
soy
sauce)
4
oz
salmon
fillet
category
1
vegetables,
1
category
2
(Servings:
1
protein,
1
oil,
unlimited
½
tsp
olive
oil
vegetables)
category
1
vegetables,)
¼
tsp
fresh
lime
juice
1
tbsp
cilantro,
freshly
chopped
salt
and
pepper
to
taste
Snack
1
medium
apple
¾
cup
blueberries
+
½
cup
greek
yogurt
6
baby
carrots
,
6
celery
sticks
(Serving:
1
fruit)
+
1
tbsp
flax
seed.
with
¼
cup
hummus
(servings:
1
protein,
1
fruit
)
(Servings:
½
category
2
vegetables,
1
category
1
vegetable,
1
legumes)