Week 1 menus consist of 3 meals a day and 2 snacks. I will be eating very nutrient dense whole foods. I will also try to be cost effective in my meal planning and several meals may be leftovers. Page numbers in the book are included.
Day 1
Breakfast: 1/2 cup of oatmeal and a free range egg cooked in olive oil spray
Snack 1: Celery w/natural peanut butter p.55
Lunch: Open faced tuna & a kiwi p. 62
Snack 2:Carrots & cheese p. 54
Dinner: Small square of lasagna, 1 cup of salad, 1/2 c. fresh pineapple
Day 2
Breakfast: Spinach & swiss omelet p. 52
Snack 1: Southwest salad p. 55
Lunch: Creamy chicken sandwich p. 62
Snack 2: 8 oz. milk
Dinner: Grass fed beef pot roast, 1 cup of potatoes, carrots, and celery mixed.
Day 3
Breakfast: Sunny egg sandwich p. 52
Snack 1: 1/2 oz. cashews
Lunch: California Turkey Sandwich with cheese and 1/2 c. fresh pineapple p. 62
Snack 2: Grapes & cheese
Dinner: Green curry chicken and rice
Day 4
Breakfast: Baked oatmeal
Snack 1: 8 oz. milk
Lunch: Taco salad p.63
Snack 2: Celery with peanut butter p. 55
Dinner: Leftovers (1 starch, 1 fruit, 2 protein)
Day 5
Breakfast: Baked oatmeal
Snack 1: Cucumber rounds with Salmon & cream cheese p. 55
Lunch: Tuna Salad with veggies & parfait p. 63
Snack 2: Grapes & cheese p. 54
Dinner: Simple soup & salad p. 66
Day 6
Breakfast: Yogurt & granola bar
Snack 1: Strawberries, nuts & swiss p. 54
Lunch: Greek salad p. 63
Snack 2: 8 oz. milk
Dinner: Salmon burgers p. 67
Day 7
Breakfast: Egg sandwich p. 52
Snack 1: Grapes & cheese
Lunch: Leftovers (1 fruit, 1 starch, 2 protein)
Snack 2: Celery with peanut butter
Dinner: Swiss chicken with green beans and potatoes p. 64
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