Menu Suggestions

 

Eating throughout the day is important, starting with breakfast - do not skip it as your body needs it to help stabilize your energy and provide nutrients.  It sets the tone for your whole day.

What a plate of food should look like:

50% of your plate -  vegetables

20 grams of meat, eggs or vegetable protein  (about the size of your palm and the thickness of chicken breast)

BREAKFAST:

  • Shake-  One of mans greatest inventions is the shaker bottle (with a whisker) and or the Vitamix  (http://drkwik.com/vitamix/) if you can afford it.   I have used my Vitamix almost everyday since 2002 and its a fast clean up (less than 2 min).  I did away with my old blenders (too hard to clean), Juicers (too hard to clean), Champion extractor (too hard to clean).  Are you getting the theme here? So here is my daily recipe shake:  

Time to make and clean up (<15 min) 

2 cups filtered water

1 scoop protein powder of your choice (don't get cheap ones at Walmart) 

2 tsp organic coconut oil (use in all my shakes,  anti-fungal)

1 tsp flax oil or mixed efa's (biotics:  Heart, cell and body health)

1/2 cup berries of your choice (berries, low glycemic index,  Organic is preferred.   If Choosing strawberry (organic is a must due to amount of pesticides) 

1 scoop Nitrogreens (Biotics),  100% organic *(Premier greens is the capsule version.  You don't need nitrogreens if on Premier greens)

1 heaping tsp of Potassium Citrate (to alkalize body) (optional)

1/2 cup ice

Optional Supplements (I open the capsule and put one of each of those that you can't taste -  probiotics (i put 1 capsule of each category (lactoacidphilis, sacromyces, bifidis), Taurine, Lysine, Methyl folate, etc...)

Shake or blend well

Enjoy!   

Serves up to 2 people

 

Or if you prefer to chew then alternate the shake with the following: 

  • Eggs -scrambled, over-easy, sunny-side-up, poached with sautéed vegetables.
  • Omelets - lots of sautéed Veggies, Avocado and Salsa, Feta or Goat Cheese if allowed on your specific Diet Plan.Be creative! Enjoy with Sautéed Vegetables, Rice/Potatoes/Yam  (as appropriate for your specific plan)
  • Turkey, Lamb, Chicken Sausages (made with good meats from Jimbo’s, Henry’s) – with Sautéed vegetables, Rice/Potatoes/Yam/Beans/Lentils  (as appropriate for you)
  • Dinner Leftovers – chicken, turkey, fish, meats with vegetables or salad
  • Sample Meal: sauté veggies (onions, tomatoes, basil, rosemary, spinach, etc) in Olive Oil, push to side of pan and proceed to cook eggs in the vegetable/oil sauces or add eggs and scramble.  
  • Add yams, rice, potatoes as appropriate for your specific food plan and always in balance with the protein and vegetables.Enjoy the creative process and all of the smells of the vegetables and herbs.

LUNCH:

  • Salad with Chicken, Tuna, Eggs, Turkey, Lamb, Beef, Sausages *
  • Chicken, Turkey, Fish, Lamb, Beef with sautéed vegetables or salad *
  • Omelets with vegetables, feta or goat cheese if allowed on your specific Food Plan *
  • Dinner Leftovers – chicken, turkey, fish, meats with vegetables or salad *
  • Sample Meal: Cobb Salad with vinaigrette dressing and no cheese *

*with appropriate portions of  Rice/Potatoes/Yam/Beans/Lentils

DINNER:

  • Beef, Turkey, Seafood, Chicken, Lamb - marinated, grilled, steamed, poached, herbed, spiced, baked *
  • Omelet - Be creative with vegetables and herbs *
  • Sample Meal: Baked chicken breast, broccoli and a side salad with vinaigrette dressing *

*with appropriate portions of Rice/Potatoes/Yam/Beans/Lentils

 

EATING OUT:

  • Meat, Chicken, Fish, Turkey, Lamb - grilled, steamed, poached, stir fry w/Salad, Vegetables *
  • Vegetable Omelet - with sliced vegetables, salads *
  • Rice Bowls (Protein, Veg, Rice) save for evening meal *
  • The Bunless Burger  - available at In & Out Burgers, etc. *
  • ask for substitutions of vegetables/salads in place of starches
  • make it easy on yourself - ask them to hold the bread basket

*with appropriate portions of Rice/Potatoes/Yam/Beans/Lentils

 

SNACKS:

  • Raw Vegetables – ½ c. - 1 cup
  • Protein – 1- 2 oz Chicken, Turkey, Fish, Beef, Lamb
  • Hardboiled Eggs
  • Deviled eggs - (use a mayonnaise made only with oil, egg, lemon, salt - no artificial ingredients)
  • Lettuce Sandwiches (a protein wrapped in lettuce leaf)
  • Nuts - almonds (a higher protein content), walnuts, brazil nuts and pecans   (6-10 nuts per snack) raw (for their enzymes) and organic preferred.  Be sure to chew all nuts thoroughly.  For some people, nuts may be an allergen or pose digestive problems. This may require your leaving them out of the food plan for the first two weeks, then to add slowly back in while being aware of any return of symptoms. One sign of their being an allergen for you might be increased cravings or an inability to stop with the recommended quantity.  Eliminate peanuts for a minimum of two weeks (they are a potential allergen and more difficult to   digest)
  • Almond butter, tahini (sesame seed butter) -  1 tablespoon per snack
  • Cashews, pistachios, pine nuts and macadamia nuts are higher in fat content and best left out until weight and food cravings are properly managed
  • Sunflower, Pumpkin Seeds - raw, unsalted & organic is your first choice 1-2 tablespoons per snack
  • Fresh fruit (no bananas, grapes, or dried fruit) – always balance with a handful of nuts or protein