17
30day
for your bone health successMeal PlannerMeal Planner
Notice: This book is not intended to replace recommendations or advice from physicians or other healthcare providers. Rather, it is intended to help you make informed decisions about your health and to cooperate with your healthcare provider in a joint quest for optimal wellness. If you suspect you have a medical problem, we urge you to seek medical attention from a competent healthcare provider. Before beginning any diet or exercise program, you should receive full medical clearance from a licensed physician. Author and publisher claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of the material in this book.
Copyright © 2013 Save Our Bones, Vivian Goldschmidt.
All rights reserved under all Copyright Conventions. No part of this book may be reproduced, resold or distributed, stored in a database or retrieval system, or transmitted in any form or by any means, without written permission from the author.
Printed in the United States of America
As you surely know by now, my goal is not only to show you the road to your natural bone health, but also to help you achieve the suc-cess you’ve been looking for. With so many mouth-watering recipes in Bone Appétit, and along with the Save Our Bones Program, your bone-building journey will be easy and effortless. So with the 30 Day Meal Planner I’ve taken my goal and your bone health success one step further.
Think of these menus as a way to jumpstart your meal planning; as the helping hand that’s always there for you to navigate the nutrition-al aspects of the Save Our Bones Program. With time, you’ll become more familiar and comfortable with 80/20 meal planning, so no doubt you’ll soon come up with your own delicious menu combinations.
The fun part with this Meal Planner is that the menus offer you great flexibility in your choices because they are not meant to be followed strictly. They reflect my ideas for delicious and perfectly balanced bone-healthy meals. But feel free to mix it up and to substitute recipes or ingredients to make the meals work for you, your family, and to fit your lifestyle. And if there’s a meal that you really like, you can repeat it several times during the month, keeping in mind that it is important to eat a varied diet.
For example, you can mix-and-match Day 1’s breakfast with Day 20’s dinner, or you can even have a breakfast meal for dinner. As a kid, I loved our special pancake dinners! Or follow the meal plan for break-fast and lunch, then come up with your own dinner creation.
You’ll realize that Bone Appétit contains many recipes that aren’t in-cluded in this meal planner, so please browse through the recipes and choose your favorites to create your own delicious bone-building meals. The possibilities are endless!
“The fun part with this Meal Planner is that the menus offer you great flexibility in your choices because they are not meant to be followed strictly.”
30 DAY MEAL PLANNER by Vivian Goldschmidt, MA
General TiPs
Don’t worry too much about measuring the exact the proportions. When you follow the program, you’re doing better than 95% of the population. Plus the program works with your body, not against it, like the synthetic prescription drugs do.
If you’re eating out, just follow the meal plan for the meals you’ll eat at home that day and shoot for a restaurant meal that’s as balanced as possible. If your restaurant meal will be a bit more acidifying, you might want to choose only 100% alkalizing snacks for that day.
If you have a tight schedule and one of the recipes looks like it would take too long to prepare, just substitute one of the “Quick Meals” you’ll find throughout Bone Appétit.
General Meal TiPs
You’ll notice that the meal plans don’t mention amounts or portions. That’s because it’s up to you! If you’re trying to lose weight, you might want to eat smaller portions although this diet plan is so healthy that you might not need to. If you need to put on some weight, you can eat larger portions or even double up on a recipe.
If you like to have something to drink with your meals, herbal teas or distilled water with a few drops of lemon juice are excellent choices. For greater variety, you can alsocreate a spritz with your favorite alkalizing fruit juice and seltzer water; the bubblesdon’t acidify the water.
Breakfast doesn’t have to be breakfast; dinner doesn’t have to be dinner. Because cer-tain foods are traditionally eaten for breakfast - and dinner is generally the most substantial meal of the day - that’s the way these menus are designed. But there’s no reason not to have pancakes for dinner or soup for breakfast if you feel like it. Feel free to make your own substitutions.
For all salads, you can select the dressing of your choice from Bone Appétit.
BreakfasT TiPs
If you enjoy a cup of morning coffee, balance it with some slivered almonds, a couple of dried apricots, or any other alkalizing goodie you might prefer.
You can add half a grapefruit, some cantaloupe, or the alkalizing fruit of your choice to any of the breakfast menus.
lunch TiPs
It’s a good idea to start lunch with some fruit, such as half a grapefruit for example. If you’re going to be eating out, try to have an apple or another fruit of your choice before you go into the restau-rant so you’ll balance what might otherwise be an acidifying meal.
The lunch menus are intentionally simple. If you’d like a more “complete” meal, feel free to add fruit, veggies, toast, crackers, and/or dessert to any of the meals. And,of course, you’ll find a large choice of possibilities in Bone Appétit.
Dinner TiPs
Some of the dinner menus are fairly elaborate, with recipes for the soup or salad, vegetable dish, main course, and dessert. Feel free to make substitutes, especially if you’re in a hurry. Steamed or sautéed veggies always make a nice, simple side dish, and a plain green salad is perfect with any meal and adds the often necessary alkalizing balance.
30 DAY MEAL PLANNER by Vivian Goldschmidt, MA
Each dinner menu includes a dessert. But don’t feel you must have dessert with every meal – the des-serts are included to show you the varied and most deliciously bone healthy possibilities. Remember that dessert doesn’t have to involve baking; it can be as simple as your favorite fruit.
snack TiPs
For each day there are two snacks that you can eat at any time. You might prefer a mid-morning pick-me-up, or would like an evening snack af-ter dinner... or both. And if you need additional snacks, go right ahead!
In the 30 Day Meal Planner you have one 100% alkalizing snack and one 80/20 snack for each day.. As with everything in these menus, these are my suggestions. If you know you’re going to enjoy dinner at a friend’s house, you might want to have all alkalizing snacks that day and as is the case with restaurant meals, perhaps an addi-tional piece of fruit right before you head to your friend’s place. Many of the snack ideas use Bone Appétit recipes, but they can almost always be prepared ahead and kept in your refrigerator for a quick snack.
Leftovers make great snacks, and you’ll notice that many of the snacks use leftovers from the previous day’s menu. If there’s a recipe you particularlylike (even a dessert – the Bone Appétitdesserts make healthy snacks!), you might wantto double up on the recipe so you’ll have extras touse as snacks.
The key to the 80/20 snacks is balance. For ex-ample, if you’re having whole grain pretzel sticks with homemade tahini, go light on the pretzel sticks and load up on the tahini. Just use your visu-al estimation of each to approximate the balance.
how to use the Meal Planner
If there’s a page number following a menu item, it refers to a recipe in the Bone Appétit book.
If there’s no page number, it’s not a Bone Appétit recipe.
Remember, these meal plans are ideas to guide you and help you achieve the bone health success you’re looking for. If you don’t like one of the items in any meal, feel free to change it using Save Our Bones Program guidelines and Bone Appétit. With all the informa-tion in the Save Our Bones Program and all the recipes in this book, you can mix-and-match to your heart’s and bones content, and enjoy the natural bone health you deserve.
Day
1D
ay 2
Day
3Pa
ge
Bre
akfa
st
• Be
rry
Goo
d Pa
ncak
es•
Bana
na s
lices
8
Lunch
• Lu
au S
alad
57
Din
ner
• M
ello
w M
ushr
oom
Sou
p•
Easy
Rat
atou
ille
• H
oney
Bak
ed C
hick
en•
Non
-Dai
ry C
hoco
late
Del
ish
44 86 107
129
100
% A
lkal
izin
g Sn
ack
• C
eler
y s
ticks
stu
ffed
with
al
mon
d bu
tter
or
Tre
asur
e T
rove
Tah
ini
32
80
/20
Sna
ck
• D
ried
or
fres
h fr
uit
(any
al
kaliz
ing
frui
t)w
ith a
han
dful
of
wal
nuts
Page
Bre
akfa
st
• V
ivia
n’s
Moc
k O
atm
eal
8
Lunch
• “W
here
’s th
e Be
ef?”
Stir
Fry
85
Din
ner
• Sy
mph
ony
Sal
ad•
Poul
et E
pice
s•
Faux
Has
h Br
owns
• Pa
risia
n Pe
ars
61 106
17 135
100
% A
lkal
izin
g Sn
ack
• C
arro
t, ce
lery
, or
zucc
hini
st
icks
dip
ped
in T
reas
ure
Tro
ve
Tah
ini
32
80
/20
Sna
ck
• Pl
ain
yog
urt
with
hon
eyor
map
le s
yru
p sp
rink
led
with
gr
anol
a
Page
Bre
akfa
st
• T
asty
Tat
ers
• T
ofu
Scra
mbl
e9 17
Lunch
• Ro
ast
Beef
Sal
ad119
Din
ner
• A
spar
agus
Cre
am S
oup
• Ba
sic B
aked
Sal
mon
• Ba
ked
pota
to•
Tan
taliz
ing
Tom
atoe
s•
Pret
ty in
Pin
k C
rum
ble
40 88 28 127
100
% A
lkal
izin
g Sn
ack
• Ro
aste
d pu
mpk
in s
eeds
with
dr
ied
figs
or r
aisin
s
80
/20
Sna
ck
• A
cou
ple
of s
quar
es o
f da
rk
choc
olat
e an
d a
hand
ful o
f ra
w a
lmon
ds
Day
4D
ay 5
Day
6Pa
ge
Bre
akfa
st
• Fr
uit
Med
ley
• Fa
ux H
ash
Brow
ns10 17
Lunch
• M
edite
rran
ean
Sala
d57
Din
ner
• C
ucum
ber
Vic
hyss
oise
• Su
nny
Val
ley
Chi
cken
• St
eam
ed b
rocc
oli s
erve
d on
to
p of
qui
noa
• V
anill
a A
lmon
d Fr
ozen
Y
ogur
t
46 105
130
100
% A
lkal
izin
g Sn
ack
• M
elon
Bre
eze
Smoo
thie
22
80
/20
Sna
ck
• Le
ftov
er R
oast
Bee
f Sa
lad
from
Day
3
Page
Bre
akfa
st
• Be
rry
Sw
eet
Blen
d19
Lunch
• T
omat
o Pa
radi
se S
moo
thie
• C
ha C
ha C
hick
en S
alad
22 120
Din
ner
• A
lkal
ine
Bliss
Veg
etab
le
Soup
• Br
eath
taki
ng B
risk
et
• O
ven
Frie
d Sw
eet
Pota
toes
• Li
p Sm
acki
n’ D
ate
Mac
a-ro
ons
50 112 36 130
100
% A
lkal
izin
g Sn
ack
• A
n ap
ple
or p
ear
(or
any
ot
her
alka
lizin
g fr
uit)
80
/20
Sna
ck
• Z
esty
Zuc
chin
i Stic
ks31
Page
Bre
akfa
st
• Eg
gs N
’ Tom
atoe
s•
Bala
nce
with
a s
ervi
ng o
f an
y a
lkal
izin
g fr
esh
frui
t
11
Lunch
• C
hick
pea
“Tun
a” S
alad
38
Din
ner
• C
ream
of
Tom
ato
Soup
• Sw
eet
& S
our
Chi
cken
• G
reen
‘N L
ean
• A
pple
Cri
sp D
elig
ht
46 106
38 122
100
% A
lkal
izin
g Sn
ack
• C
arro
t or
cel
ery
stic
ksw
ith G
uaca
mol
e Su
rpri
se31
80
/20
Sna
ck
• W
hole
gra
in b
read
with
tahi
ni t
oppe
d w
ith c
ucum
ber
slice
s
Day
7D
ay 8
Day
9Pa
ge
Bre
akfa
st
• A
pple
Ber
ry D
ream
Sm
ooth
ie•
Hea
lth N
ut W
affle
s•
For
80/2
0 b
alan
ce, t
op w
ith
App
le M
elan
ge
23 7 14
Lunch
• C
hick
en A
La
Kin
g•
Easy
Rat
atou
ille
108
86
Din
ner
• Sy
mph
ony
Sal
ad•
Beef
less
“Bee
f” St
ew•
Pasa
dena
Citr
us P
asta
• H
eave
nly
Cho
cola
te C
ake
61 76 81 122
100
% A
lkal
izin
g Sn
ack
• Lo
g C
abin
Sm
ooth
ie24
80
/20
Sna
ck
• Le
ftov
er C
hick
pea
“Tun
a”
Sala
d fr
om D
ay 6
Page
Bre
akfa
st
• C
alifo
rnia
Dre
amin
’ Fru
it C
ompo
te
• M
edite
rran
ean
Sunr
ise
15 16
Lunch
• W
inte
rfes
t Li
ma
Bean
and
Tom
ato
Soup
• M
aste
rpie
ce M
ushr
oom
C
utle
ts
• W
hole
gra
in o
r sp
elt
brea
d
41 78
Din
ner
• Sa
vory
Sal
ad (
serv
e w
ith t
he
mea
l as
a he
arty
sid
e di
sh)
• C
itrus
Fla
sh•
Gre
en b
eans
with
sliv
ered
al
mon
ds•
Pear
s A
plen
ty C
rum
ble
56 94 124
100
% A
lkal
izin
g Sn
ack
• T
omat
o T
ang
Smoo
thie
25
80
/20
Sna
ck
• St
raw
berr
y M
uffin
with
a
hand
ful o
f al
mon
ds11
Page
Bre
akfa
st
• C
arro
t C
raze
Muf
fins
• O
cean
Sun
set
Smoo
thie
13 23
Lunch
• Sp
lit S
econ
d Sa
lad
62
Din
ner
• C
ream
of
Wat
ercr
ess
with
Roas
ted
Gar
lic S
oup
• Be
ef ‘N
’ Veg
gie
Kab
obs
• A
dd a
bak
ed p
otat
o or
mor
e ve
ggie
s, if
desir
ed.
• N
utty
Bro
wni
e C
ake
15 113 123
100
% A
lkal
izin
g Sn
ack
• Isla
nd D
aybr
eak
20
80
/20
Sna
ck
• D
ried
fig
s or
dat
es w
ith a
fe
w r
aisin
s an
d w
alnu
ts
Day
10
Day
11
Day
12
Page
Bre
akfa
st
• C
ount
ry S
tyle
Gra
nola
• A
dd y
our
favo
rite
alk
aliz
ing
frui
ts a
nd m
ilk s
ubst
itute
16
Lunch
• Bu
nny
’s C
arro
t So
up
or • C
arro
t G
inge
r So
up•
Piac
cere
Pas
ta
42 42 72
Din
ner
• H
eart
y A
rtic
hoke
Sal
ad•
Cru
nchy
Tila
pia
• Z
ucch
ini T
oss-
up•
Che
rry
Cha
rm P
ie
62 99 71 128
100
% A
lkal
izin
g Sn
ack
• T
ahiti
an D
ream
20
80
/20
Sna
ck
• Sp
read
a w
hole
gra
in t
ortil
la
with
sal
sa a
nd f
ill w
ith y
our
choi
ce o
f al
kaliz
ing
vegg
ies
Page
Bre
akfa
st
• Fa
ntas
y F
ruit
Del
ight
19
Lunch
• Su
perb
Pum
pkin
Cas
sero
le72
Din
ner
• Le
t It
Bean
Sal
ad•
Sici
lian
Chi
cken
• Ba
ked
swee
t po
tato
• C
hoco
late
Ban
ana
Pudd
ing
62 107
131
100
% A
lkal
izin
g Sn
ack
• A
ny a
lkal
izin
g fr
uit
with
a
hand
ful o
f ra
w a
lmon
ds
80
/20
Sna
ck
• Le
ftov
er C
herr
y C
harm
Pie
from
Day
10
Page
Bre
akfa
st
• C
hoco
licio
us W
affle
s7
Lunch
• M
ambo
-Jam
bo S
alad
58
Din
ner
• C
urri
ed P
umpk
in B
isque
• Be
ef “S
tron
g-an
off”
• St
eam
ed o
r sa
utée
d al
kaliz
-in
g ve
ggie
s•
Mar
velo
us M
elan
ge
47 113 134
100
% A
lkal
izin
g Sn
ack
• A
Tas
te o
f th
e Isla
nds
Smoo
thie
22
80
/20
Sna
ck
• Re
d gr
apes
with
a c
oupl
e of
sli
ces
of c
hees
e
Day
13
Day
14
Day
15
Page
Bre
akfa
st
• Br
eakf
ast
Riso
tto
18
Lunch
• C
ozum
el B
ean
Burr
ito
• C
ucum
ber-
Mel
on S
plas
h Sm
ooth
ie
73 25
Din
ner
• Y
ou S
ay T
omah
to S
alad
• C
ream
y G
inge
r Sa
lmon
St
eaks
• Ex
otic
Qui
noa
• H
ot T
ropi
cs S
urpr
ise
63 92 18 131
100
% A
lkal
izin
g Sn
ack
• O
ut-O
f-T
his-
Wor
ld C
auli-
flow
er S
oup(
mak
e ah
ead
so
you
can
hea
t it
for
a qu
ick
snac
k)
43
80
/20
Sna
ck
• W
hole
gra
in c
rack
ers
stac
ked
with
thi
nly
slic
ed t
omat
oes,
cucu
mbe
rs, a
nd o
nion
s (o
r y
our
favo
rite
alk
aliz
ing
vegg
ies)
Page
Bre
akfa
st
• C
herr
y W
alnu
t Ba
rs•
Bala
nce
with
fre
sh f
ruit
of
you
r ch
oice
10
Lunch
• Bu
enisi
mo
Burg
ers
• Ro
mai
ne le
ttuc
e le
aves
, slic
ed
tom
atoe
s, an
d on
ions
78
Din
ner
• G
reen
sal
ad w
ith y
our
fa-
vori
te a
lkal
izin
g ve
ggie
s an
d dr
essin
g•
Wal
dorf
Chi
cken
•
Spin
ach
and
garl
ic s
auté
ed
gent
ly in
oliv
e oi
l•
Man
golic
ious
Tar
ts
108
132
100
% A
lkal
izin
g Sn
ack
• Le
ftov
er B
reak
fast
Riso
tto
from
Day
13 w
ith f
resh
ly s
liced
fr
uit
80
/20
Sna
ck
• A
pple
with
a f
ew c
hees
e sli
ces
Page
Bre
akfa
st
• St
raw
berr
y M
uffin
s •
Bala
nce
with
fre
sh f
ruit
of
you
r ch
oice
11 17
Lunch
• C
ream
of
Broc
coli
Soup
• Sa
vory
Mac
kere
l Sal
ad43 10
1
Din
ner
• C
runc
hy C
oles
law
• Be
ef E
mpa
nada
s•
Veg
etar
ian
Chi
li•
Pine
appl
e Su
rpri
se P
arfa
it
59 114 37 134
100
% A
lkal
izin
g Sn
ack
• C
arro
t C
ockt
ail
24
80
/20
Sna
ck
• D
ried
or
fres
h fr
uit
(any
al-
kaliz
ing
frui
t) w
ith a
han
dful
of
wal
nuts
Day
16
Day
17
Day
18
Page
Bre
akfa
st
• Ex
otic
Qui
noa
18
Lunch
• Bo
w T
ie N
oodl
es A
ux E
pi-
nard
s77
Din
ner
• G
reen
sal
ad w
ith y
our
choi
ceof
alk
aliz
ing
vegg
ies,
topp
ed
with
sliv
ered
alm
onds
• M
exi-C
ali F
ish T
acos
• Fa
ux H
ash
Brow
ns•
Nut
berr
y D
elig
ht
95 17 133
100
% A
lkal
izin
g Sn
ack
• Pi
neap
ple
Surp
rise
Par
fait
left
over
s fr
om D
ay 15
134
80
/20
Sna
ck
• W
hole
gra
in c
rack
ers
stac
ked
with
thi
nly
slic
ed t
omat
oes
and
onio
ns, t
oppe
d w
ith
chop
ped
garl
ic, p
arsle
y, a
nd
driz
zled
with
oliv
e oi
l
Page
Bre
akfa
st
• “O
oh L
ala”
Fre
nch
Toa
st9
Lunch
• Bl
ack
Bean
Bur
rito
30
Din
ner
• A
mor
e Sa
lad
• Po
tted
Chi
cken
with
Pep
per
and
Mus
hroo
ms
• A
mix
ture
of
you
r fa
vori
teal
kaliz
ing
vegg
ies,
stea
med
• Fr
uit
and
a fe
w c
hees
e sli
ces
or p
lain
yog
urt.
66 109
100
% A
lkal
izin
g Sn
ack
• H
alf
an a
voca
do s
tuff
ed w
ith
Chi
ckpe
a “T
una”
Sal
ad a
nd
driz
zled
with
a li
ttle
lem
on
juic
e
38
80
/20
Sna
ck
• C
ha C
ha C
hick
en S
alad
wra
pped
in le
ttuc
e or
cab
bage
le
aves
120
Page
Bre
akfa
st
• Isla
nd D
aybr
eak
20
Lunch
• Ita
lian
Tof
u Fr
ittat
a75
Din
ner
For
an A
sian-
them
ed m
eal:
• T
hai D
elig
ht S
oup
• Ja
de T
reas
ure
Stir
Fry
• Se
rve
with
ric
e or
qui
noa
• T
opka
pi P
alac
e C
ooki
es
Not
e th
at b
reak
fast
and
lunc
h to
day
ar
e 10
0%
alk
aliz
ing
beca
use
the
dinn
er c
onta
ins
sligh
tly m
ore
acid
ify-
ing
ingr
edie
nts.
You
can
also
bal
ance
by
add
ing
mor
e al
kaliz
ing
snac
ks.
51 115 128
100
% A
lkal
izin
g Sn
ack
• Be
rry
Mad
ness
Sm
ooth
ie22
80
/20
Sna
ck
• Ro
aste
d pu
mpk
in a
nd s
esam
e se
eds
mix
ed w
ith d
ried
che
rrie
s an
d cr
anbe
rrie
s
Day
19
Day
20
Day
21
Page
Bre
akfa
st
• Br
ead
and
Brea
kfas
t•
Veg
etar
ian
or c
ocon
ut b
utte
r13
Lunch
• T
urke
y D
ivan
•
If y
ou w
ant
mor
e fo
od, s
erve
w
ith p
otat
oes
or e
xtra
veg
gies
.
110
Din
ner
• C
ream
y C
abba
ge S
oup
• C
urri
ed S
alm
on•
Gla
zed
Car
rots
• C
hoco
-Ban
a D
elig
ht
41 89 33 133
100
% A
lkal
izin
g Sn
ack
• T
omat
o Pa
radi
se S
moo
thie
22
80
/20
Sna
ck
• C
risp
y E
ggpl
ant
33
Page
Bre
akfa
st
• G
ood
Mor
ning
Sun
shin
e20
Lunch
• M
arat
hon
Mus
hroo
m S
alad
65
Din
ner
• Ro
aste
d Eg
gpla
nt a
nd R
edPe
pper
Sou
p•
Russ
ian
Chi
cken
• V
ivia
n’s
Best
Bak
ed P
otat
oes
Aux
Cha
mpi
gnon
s •
Non
-Dai
ry C
hoco
late
Del
ish
49 109
34 129
100
% A
lkal
izin
g Sn
ack
• A
pple
or
pear
or
any
oth
er
alka
lizin
g fr
uit
80
/20
Sna
ck
• Le
ftov
er T
opka
pi P
alac
e C
ooki
es f
rom
Day
18
Page
Bre
akfa
st
• N
o-Fr
y F
renc
h T
oast
• A
ny a
lkal
izin
g fr
uit
or p
lain
y
ogur
t
15
Lunch
• C
ount
ry S
tyle
Wal
dorf
Sa
lad
65
Din
ner
• Sp
lend
id G
azpa
cho
• Ro
ast
Beef
Pom
mes
• St
eam
ed a
lkal
izin
g ve
ggie
s•
Suns
hine
Citr
us C
ake
47 117 126
100
% A
lkal
izin
g Sn
ack
• C
arro
t, ce
lery
, or
zucc
hini
st
icks
dip
ped
in T
reas
ure
Tro
ve
Tah
ini
32
80
/20
Sna
ck
• Re
d gr
apes
with
a c
oupl
e of
sli
ces
of c
hees
e
Day
22
Day
23
Day
24
Page
Bre
akfa
st
• C
inde
rella
Muf
fins
• Fr
esh
frui
t12
Lunch
• Eg
gpla
nt C
reol
e74
Din
ner
• T
ripl
e-O
Sal
ad
• Su
rf N
’ Per
f•
Zuc
chin
i Tos
s-U
p•
Spic
ed A
pple
Cak
e
64 94 71 125
100
% A
lkal
izin
g Sn
ack
• Le
ftov
er S
plen
did
Gaz
pach
o fr
om D
ay 2
1
80
/20
Sna
ck
• W
hole
gra
in p
retz
el s
ticks
di
pped
in G
uaca
mol
e Su
rpri
se31
Page
Bre
akfa
st
• So
uth
of t
he B
orde
r Bu
rrito
s•
Man
go M
adne
ss S
moo
thie
14 23
Lunch
• G
reen
sal
ad w
ith y
our
favo
r-ite
alk
aliz
ing
vegg
ies
• Bi
stro
Chi
li73
Din
ner
• T
radi
tiona
l Tom
ato
Soup
• C
hick
en C
ham
pign
on•
Eleg
ant
Stuf
fed
Zuc
chin
i•
Viv
ian’
s Fa
mou
s O
ne B
owl
Bana
na C
ake
50 110 80 125
100
% A
lkal
izin
g Sn
ack
• C
eler
y a
nd c
arro
t st
icks
st
uffe
d w
ith a
lmon
d or
coc
onut
bu
tter
80
/20
Sna
ck
• D
ark
choc
olat
e pi
eces
with
st
raw
berr
ies
or d
ried
or
fres
h
frui
t an
d al
mon
ds
Page
Bre
akfa
st
• T
ahiti
an D
ream
20
Lunch
• “R
apid
o” B
eef
Spin
ach
Wra
ps•
Cru
nchy
Col
esla
w119 59
Din
ner
• M
om’s
Mus
hroo
m B
arle
y
Soup
• M
ango
Ste
ak D
elig
ht•
Swee
t Po
tato
es w
ith R
oast
ed
Port
obel
lo M
ushr
oom
s•
Van
illa
Alm
ond
Froz
en
Yog
urt
49 118 79 130
100
% A
lkal
izin
g Sn
ack
• C
arro
t, ce
lery
, or
zucc
hini
st
icks
dip
ped
in M
agic
Hum
-m
us
34
80
/20
Sna
ck
• Le
ftov
er B
istro
Chi
li fr
om
Day
23,
wra
pped
in le
ttuc
e le
aves
Day
25
Day
26
Day
27
Page
Bre
akfa
st
• Fr
uit
Sfol
iata
6
Lunch
• V
ivia
n’s
Frui
ty S
pelt
Del
ight
60
Din
ner
• V
ivia
n’s
Tex
-Mex
Sal
ad•
Tac
o Be
lla•
Bake
d po
tato
•
Nut
ty B
row
nie
Cak
e
67 98 123
100
% A
lkal
izin
g Sn
ack
• Pe
achy
Kee
n Sm
ooth
ie24
80
/20
Sna
ck
• V
eggi
e ro
ll-up
(Ju
st f
ill a
he
ated
who
le g
rain
tor
tilla
w
ith a
lkal
izin
g ve
ggie
s an
d a
driz
zle
of o
live
oil)
Page
Bre
akfa
st
• T
ropi
cal S
cone
s•
App
le M
elan
ge12 14
Lunch
• Fa
ntas
tic F
alaf
el80
Din
ner
• C
opac
aban
a So
up•
Sym
phon
y S
alad
• C
hick
en E
nchi
lada
• G
ood
‘Ole
Day
s C
ake
52 61 111 123
100
% A
lkal
izin
g Sn
ack
• A
lkal
izin
g fr
uits
in s
easo
n
80
/20
Sna
ck
• Pl
ain
yog
urt
mix
ed w
ith a
ny
alka
lizin
g fr
uit
and
wal
nuts
Page
Bre
akfa
st
• C
arro
t C
raze
Muf
fins
• Ba
lanc
e w
ith f
resh
fru
it of
y
our
choi
ce
13 17
Lunch
• M
eet
Me
Dow
ntow
n Sa
lad
60
Din
ner
• C
ream
y C
abba
ge S
oup
• V
ivia
n’s
Cor
nuco
pia
Qui
che
• C
ount
ry S
tyle
Wal
dorf
Sa
lad
• A
lkal
izin
g fr
uit
sala
d (u
se
you
r fa
vori
tes
and
you
r im
agi-
natio
n). T
op w
ith s
liver
ed
alm
onds
.
41 82 65
100
% A
lkal
izin
g Sn
ack
• Pu
rple
Haz
e Sm
ooth
ie25
80
/20
Sna
ck
• O
ven
Frie
d Sw
eet
Pota
toes
•
You
r fa
vori
te a
cidi
fyin
g di
p36
Day
28
Day
29
Day
30
Page
Bre
akfa
st
• W
hole
gra
in t
oast
with
ve
geta
rian
or
coco
nut
butt
er
and
slice
d ap
ples
• So
ur C
itrus
Red
Sm
ooth
ie26
Lunch
• V
eget
aria
n C
hili
37
Din
ner
• M
ello
w M
ushr
oom
Sou
p•
Pow
Wow
Sal
ad•
Pope
ye’
s Fa
vori
te•
Lip
Smac
kin’
Dat
e M
aca-
roon
s
44 61 93 130
100
% A
lkal
izin
g Sn
ack
• V
anill
a A
lmon
d Fr
ozen
Y
ogur
t13
0
80
/20
Sna
ck
• Ba
ked
Pota
to S
kins
(y
ou c
anre
duce
the
siz
e of
the
rec
ipe
if y
ou’re
mak
ing
this
for
a sn
ack)
with
you
r fa
vori
te a
cidi
fyin
g di
p
35
Page
Bre
akfa
st
• C
ount
ry S
tyle
Gra
nola
Pear
s ‘R
’ Pea
chy
Sm
ooth
ie16 25
Lunch
• M
ish M
ash
Veg
etab
le S
tew
77
Din
ner
• C
osm
opol
itan
Sala
d•
Forg
et-M
e-N
ot B
eef
• Ba
ked
pota
to•
Pret
ty in
Pin
k C
rum
ble
59 113 127
100
% A
lkal
izin
g Sn
ack
• A
voca
do a
nd c
eler
y s
lices
with
Viv
ian’
s Be
st S
alsa
32
80
/20
Sna
ck
• Le
ftov
er V
eget
aria
n C
hili
from
Day
28
Page
Bre
akfa
st
• G
ood
Mor
ning
Sun
shin
e•
Cin
dere
lla M
uffin
s20 12
Lunch
• A
sian
Mus
hroo
m S
auté
e•
Mix
ed f
ruit
sala
dY
our
choi
ce o
f al
kaliz
ing
frui
ts; s
ince
the
m
ushr
oom
sau
té is
100
% a
lkal
izin
g, y
ou
can
spri
nkle
som
e ch
oppe
d w
alnu
ts o
n th
e fr
uit.
37 59
Din
ner
• Su
nrise
Sal
ad•
Dou
ble-
Red
Salm
on•
Stea
med
bro
ccol
i•
Mar
velo
us M
elan
ge
64 88 134
100
% A
lkal
izin
g Sn
ack
• T
ropi
cal R
ain
Smoo
thie
23
80
/20
Sna
ck
• D
ried
or
fres
h fr
uit
and
a ha
ndfu
l of
wal
nuts
