Menu Plan (Sample)
1cup millet cereal*
1cup quinoa cereal*
1 cup cooked steel cut oats*
5 grain morning cereal*
1 cup Gluten Free cereal*
Nut and seed granola on goat yogurt with flax meal/sunflower seeds
8 oz. Smoothie (rice protein powder, fruit, ice, water)
Gluten Free and yeast free bread or Ezekiel bread warmed in oven with 1 tbsp of any nut butter
Apple/pear with 1 tbsp of peanut butter
1 cup of immune breakfast
*All cereals may be sweetened with Agave Nectar or Stevia
*You may add cinnamon, fresh berries, sliced fruit, nuts or seeds to your cereal.
*You may add rice milk, almond milk, or oat milk to your cereal.
Salad with 4 oz of protein
4 oz of protein and raw vegetables
Black bean salad
Sandwich w/turkey/chicken/tuna/salmon, grilled veggies on Ezekiel bread with mustard or hummus*
*All-natural chicken or turkey-Murray’s, or Applegate Farms
Gluten Free and yeast free bread with 2 tbsp of nut butter and 1 tbsp of fruit preserve
Stuffed artichoke or zucchini with vegetables and millet
Stir-fry vegetables with either 4 oz of protein or ½ cup beans
Soups with fresh greens, vegetables, beans, barley, brown rice, or kamut
Eat deep-sea fish 3times/week*
4 oz. of protein with vegetables and a choice of:
½ sweet potato, ½ cup of millet, quinoa or brown rice and vegetables (try a variety of dark greens)
Stir-fry with vegetables, protein, and grain
Lentil soup with ½ cup brown rice or quinoa
Suggestions from lunch
*Salmon, Cod, Halibut, Mackerel, Sole
Measure out portions of ¼-1/2 cup depending on snack.
Nuts and Seeds (raw and unsalted)
Raw vegetables and hummus
Apples/pears with nut butter
Carob nut balls
Coconut millet pudding
Freshly made vegetable and fruit juice
Eat 5 small meals through the day, watching portion sizes.
Protein sources are Natural chicken, turkey, fish, or tofu. Avoid red meat and dairy.
Sweeteners that can be used are stevia, agave nectar, pure organic maple syrup, and brown rice syrup
Drink at least 8 glasses of water through the day with fresh lemon and a tsp of cranberry
Exercise: Cardio for30-40 min 3 x a week
Strength training, which includes weights, pilates, yoga for 30 min 3x a week.
One time a week for an hour some exercise which is considered fun….
It is very important to rotate foods through the week. Try not to have the same foods every day. Have a variety of grains, vegetables, protein, and fruit.