Table 3.
Sample 1-week meal schedule.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Breakfast | Lemon juice and water 1 scoop of protein powder with spinach, frozen blueberries and ½ a banana and water |
Lemon juice and water One scoop of protein powder with frozen mango, dark leafy greens, one tablespoon of coconut oil and unsweetened almond milk |
Lemon juice and water One scoop of protein powder with one cup of plain Greek yogurt, one tablespoon of almond butter, ½ a banana |
Lemon juice and water One scoop of protein powder with ½ an avocado, pineapple and spinach and water |
Lemon juice and water One scoop of protein powder with frozen blueberries, dark leafy greens and a couple of spears of asparagus |
Lemon juice and water 2 scrambled eggs with sautéed spinach, mushrooms and ½ an avocado green or ginger tea |
Lemon juice and water One cup of Greek yogurt with one banana green or ginger tea |
| Snack | Celery and almond butter | Apple and six almonds | Eight baby carrots and hummus | Handful of brazil, almond, (raw and unsalted) | One hardboiled egg | Plain Greek yogurt with added berries | Raw green beans and cut up carrots |
| Lunch | Chicken salad with cut up peppers, tomatoes, cucumbers, use balsamic or olive oil dressing | Mixed bean salad | Can of tuna on fresh green salad with onions and tomatoes. Use plain Greek yogurt to mix with tuna instead of mayonnaise | Left over Chicken stir fry | Chicken spinach salad with goat or feta cheese, and tomatoes, dress with olive oil or balsamic vinegar | Left-over Squash soup | Left over chili |
| Snack | Pear or apple | Plain Greek yogurt with ½ a banana | One hardboiled egg | Hummus with sliced cucumbers and peppers | 2–3 dates with a handful of raw/unsalted almonds | Cut up cauliflower and broccoli with hummus | Handful of brazil, and/or almonds (raw and unsalted) |
| Dinner | Baked Salmon with quinoa cooked in turmeric with sautéed asparagus and mushrooms | Turkey burger without the bun on a bed of lettuce or use a grilled Portobello mushroom, top with grilled peppers, and goat cheese | Chicken stir fry with brown or wild rice | Fish with baked sweet potato and steamed broccoli | Squash soup | Turkey chili | Steak with Greek salad |