Managing Thyroid | Trouble Spot Nutrition · MANAGING THYROID Thyroid Balancing Recommendations...

Tr o u b l e S p o t N u t r i t i o n1

MANAGING THYROID

Thyroid Balancing Recommendations

Foods to Eat : ▶ Organic dairy products such as feta cheese and natural unsweetened yogurt with live cultures.

▶ Zinc containing foods that boost the immune system such as raw sunflower and pumpkin seeds, nuts, mushrooms, chick peas and lentils.

▶ Iodine is good for the thyroid. Choose foods that contain iodine such as salt water fish, sesame seeds, seafood, kelp, dulse, asparagus and sea salt.

▶ Eat lots of fresh, raw fruits and vegetables.

▶ Foods that are high in B vitamins like organic brown rice, oats rye, wheat germ and molasses. B vitamins impart a benefit upon immune function and stress.

In addition, be sure to perform daily exercise to improve circulation.

Foods to Avoid : ▶ Processed and frozen ready-made foods. White flour and white rice products that are lacking in

nutrients.

▶ All saturated fats and fried foods.

▶ Avoid fluoride and chlorine found in tap water. They block iodine receptions in the thyroid gland.

▶ Drinking and cooking with tap water as chlorine interferes with iodine.

▶ Hydrogenated oils, margarine and shortening.

▶ Sugars artificial sweeteners, and sweets as sugar weakens the immune system.

▶ Eat these foods in moderation: broccoli, Brussels sprouts, cabbage, mustard greens, kale, peaches, pears, radishes, spinach, turnips – they may further suppress thyroid function.

In addition to these foods there are also a number of chemicals that can affect thyroid production. These include chemicals found in pesticides, herbicides, plastics and even some skin creams and shampoos. For more details you can view this study:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2717126/table/t1-ehp-117-1033/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2717126/table/t1-ehp-117-1033/

Tr o u b l e S p o t N u t r i t i o n2

Supplements to Manage Thyroid1. Ashwagandha. Ashwagandha stimulates the thyroid to produce more T4 and T3.

Recommended dose is 1,000 mg, twice daily.

2. Guggulipids. Guggulipids work in a similar fashion to Ashwagandha to increase production of T4 and T3.

Recommended dose is 500 mg, 3 times daily.

3. Forskohlin. Forskohlin increases your body’s production of cAMP which increases thyroid. An increase in cAMP will also increase the loss of body fat.

Recommended dose is 250 mg, 3 times daily.

4. L-Tyrosine. L-Tyrosine is an amino acid that is needed for the creation of thyroid by the body. It is also used to treat depression and chronic fatigue.

Recommended dose is 1000 mg daily.

Note: Do not use L-Tyrosine if you have high blood pressure.

T h y r o i d B a l a n c i n g M e a l P l a n3

Thyroid Balancing Meal Plan

DAY 1Breakfast BIOWIG CREAM CEREAL

1,600 1,800 2,000 2,200 2,400 2,600

*Biowig Cream: Millet, sunflower seed, sesame seed, almonds 4 tsp. 4 ½ tsp. 4 tsp. 4 tsp. 4 ¼ tsp. 5 tsp.

Flaxseed, ground ¼ tbsp. ¼ tbsp. 1 tsp. 1 tsp. ½ tbsp. ½ tbsp.

Yogurt, plain, unsweetened 4 tsp. 4 tsp. 4 tsp. 4 tsp. 4 tsp. 4 tsp.

Lemon ½ ½ ½ ½ ½ ½

Banana ½ ½ 2/3 1 1 1

Vanilla protein powder 1 1 1 ¾ 2 2 2

Directions: In blender, combine all ingredients except protein and flaxseed oil. Blend well, then add protein and flaxseed and blend for additional 10 seconds on low speed. *Biowig cream ingredients: Millet, sesame seeds, sunflower seeds, brown almonds. Use a coffee grinder and grind equal amounts of millet, almonds, sesame and sunflower seeds. Allot the serving size from this mixture. ie) 4 tsp. is 4 tsp. of the ground mixture, not 4 tsp. of each nut or seed. Grind enough for no more than 3 days. Store in an airtight container in the freezer. It is best to keep all nuts and seeds in the freezer or at least the fridge.

Snack BLENDER SHAKE

1,600 1,800 2,000 2,200 2,400 2,600

Vanilla or chocolate protein 2 2 2 ½ 2 ¼ 2 ½ 2 ½

Vanilla almond or coconut milk 2/3 cup 2/3 cup ¾ cup 1 cup 1 cup 1 cup

Banana ½ 1/3 ¾ ½ ½ 1

Almond butter ¾ tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp.

Cinnamon pinch pinch pinch pinch pinch pinch

Nutmeg pinch pinch pinch pinch pinch pinch

Directions: Place all ingredients except protein in a blender. Blend until smooth. Add the protein and blend for 10 seconds. Note: If shake is too thick, add pure water to blender until desired consistency is reached.

Lunch SHRIMP PIZZA

1,600 1,800 2,000 2,200 2,400 2,600

Pita, whole wheat 1 1 1 1 1 1

Tomato sauce 1/8 cup 1/8 cup 1/8 cup 1/8 cup 1/8 cup 1/8 cup

Cheddar cheese ¾ oz 1 oz. ½ oz. ¾ oz. 2/3 oz. ¾ oz.

Mozzarella cheese ½ oz. ½ oz. 1 oz. ½ oz. 1 oz. ½ oz.

Shrimp 4 ½ 5 7 7 7 8

Onion, Spanish, slices 8 8 10 12 12 13

Red pepper, diced ½ cup ¾ cup ¾ cup 1 cup 1 cup 1 ¼ cup

Tomato, chopped ½ cup ½ cup ¾ cup 1 cup 1 cup 1 ¼ cup

Directions: Top pita with tomato sauce, shrimp, onion, red pepper, tomato, cheddar, and mozzarella. Bake in oven at 350`F for 15 minutes or until cheese if fully melted.


Snack APPLE BREAD

Sprouted whole grain bread 2 slices 2 slices 2 slices 2 slices 3 slices 3 slices

Apple butter 2 tbsp 2 1/4 tbsp 2 1/3 tbsp 2 1/2 tbsp 2 1/3 tbsp 2 1/2 tbsp

Directions: spread apple butter over sprouted whole grain bread

Dinner CHICKEN KABOB

1,600 1,800 2,000 2,200 2,400 2,600

Chicken, cubed 3 oz. 3 ½ oz. 3 ½ oz. 3 ½ oz. 4 oz. 4 oz.

Zucchini, sliced ¼ cup 1/8 cup ¼ cup ¼ cup ¼ cup ½ cup

Onion slice 2 1 ½ 2 2 2 4

Tomato, cherry ¼ ¼ ¼ ¼ ¼ 1/3

Red pepper, chopped ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup

Mushrooms, whole 2 2 2 3 3 3

Nori flakes 1/2 tsp 1/2 tsp 1/2 tsp 1/2 tsp 1/2 tsp 1/2 tsp

Brown rice ¼ cup 1/3 cup ½ cup ½ cup ½ cup ½ cup

Marinade

Extra virgin olive oil 1 tbsp 1 tbsp 1 tbsp 1 ½ tbsp 1 ½ tbsp 1 ½ tbsp

Apple cider vinegar ½ tbsp ½ tbsp ½ tbsp ¾ tbsp ¾ tbsp ¾ tbsp

Garlic, crushed 1 1 1 1 1 1

Herbal seasoning ¼ tsp ¼ tsp ¼ tsp ¼ tsp ¼ tsp ¼ tsp

Directions: Place cubed meat in a shallow baking dish, pour some marinade the meat and let it stand for 1 hour or overnight in the refrigerator. Place vegetables in some marinade to coat well, remove the meat and vegetables from the marinade and alternate one piece at a time on each skewer. Broil under broiler for 20 minutes, turning several times. With the left over oil, baste a couple times. Sprinkle nori flakes on rice.

DAY 2Breakfast RICE N SHINE

1,600 1,800 2,000 2,200 2,400 2,600

Brown rice cereal, hot ½ cup ½ cup 2/3 cup 2/3 cup ¾ cup ¾ cup

Almond milk ¼ cup ¼ cup 1/3 cup ½ cup 2/3 cup ¾ cup

Strawberries ¼ cup ¼ cup 1/3 cup ½ cup ½ cup 2/3 cup

Vanilla protein powder 1 1 1 ½ 1 ½ 2 2

Nuts, walnut 1 tsp. 1 tsp. 1 ¼ tsp. 1 ¼ tsp. 1 1/3 tsp. 1 ½ tsp.

Directions: Prepare cereal per package instructions. Remove from heat, add almond milk first and then all other ingredients and mix.

Snack ALMACCINO

1,600 1,800 2,000 2,200 2,400 2,600

Vanilla protein powder 2 2 2 ½ 2 ¼ 2 ½ 2 ½

Vanilla almond milk 2/3 cup 2/3 cup ¾ cup 1 cup 1 cup 1 cup

Banana ½ 3-Feb ¾ ½ ½ 1

Almond butter ¾ tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp.

Cinnamon pinch pinch pinch pinch pinch pinch

Nutmeg pinch pinch pinch pinch pinch pinch


Directions: Combine all ingredients in blender and blend until frothy. Add protein last and blend for additional 10 seconds. Serve in a large coffee mug. Sprinkle with cinnamon and sucanat or cocoa if desired. Note: In the summer, place some ice cubes in your glass or mug to make an iced almacciono. Or make a chiller by crushing ice in the blender for 20-30 seconds.

Lunch SPELT TUNA PITA

Spelt pita small small small large large large

Tuna 4 oz 4 oz 4 oz 4 1/3 oz 4 1/3 oz 4 1/2 oz

Sprouts 2 tbsp 2 1/2 tbsp 2 1/2 tbsp 2 1/2 tbsp 3 tbsp 3 tbsp

Hummus 4 tbsp 4 tbsp 4 tbsp 4 1/3 tbsp 4 1/3 tbsp 4 1/3 tbsp

Turnips 1/4 cup 1/4 cup 1/3 cup 1/3 cup 1/2 cup 1/2 cup

Cauliflower florets 3 3 4 4 4 4

Directions: Mix canned tuna with sprouts, hummus and turnips. Place contents in a spelt pita and serve with cauliflower florets. Or use the 2 slices of spelt bread

Snack TASTY CELERY

Celery 1 stalk 1 stalk 1 1/1 stalk 1 1/2 stalk 2 stalks 2 stalks

Almond butter 1 tbsp 1 tbsp 1 1/2 tbsp 1 1/2 tbsp 2 tbsp 2 tbsp

Directions: spread almond butter on celery stalk

Dinner BAKED DILL SALMON

1,600 1,800 2,000 2,200 2,400 2,600

Salmon, fillet, wild 3 ½ oz. 4 oz. 4 oz. 4 ½ oz. 5 oz. 5 ½ oz.

Asparagus ½ cup ½ cup 2/3 cup 2/3 cup ¾ cup ¾ cup

Lemon Juice ½ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 ¼ tbsp.

Tamari ¼ tbsp. ¼ tbsp. ¼ tbsp. ¼ tbsp. ¼ tbsp. ¼ tbsp.

Lemon slice 1 1 1 1 1 1

Tomato slice 1 1 1 1 1 1

Dill, fresh sprig 1 1 1 1 1 1

Brown rice ½ cup ½ cup ½ cup ½ cup 2/3 cup ¾ cup

Directions: Mix together tamari sauce and lemon juice, and dip salmon in mixture to coat both sides. Place the fillet in a baking dish; place lemon slice, tomato slice, and sprig of dill on top and then cover with lid or foil. Bake about 20 minutes.

DAY 3Breakfast HOT BREAKFAST PORRIDGE

1,600 1,800 2,000 2,200 2,400 2,600

Oat flakes ½ cup ½ cup 2/3 cup 2/3 cup ¾ cup ¾ cup

Rice dream ¼ cup ¼ cup 1/3 cup ½ cup 2/3 cup ¾ cup

Strawberries, fresh ¼ cup ¼ cup 1/3 cup ½ cup ½ cup 2/3 cup

Vanilla protein powder 1 1 1 ½ 1 ½ 2 2

Cinnamon ½ tsp. ½ tsp. 2/3 tsp. 2/3 tsp. ¾ tsp. ¾ tsp.

Raisins, seedless 1 tbsp. 1/8 cup 1/8 cup 1/8 cup 1/8 cup ¼ cup

Butter 1 tsp. 1 tsp. 1 ¼ tsp. 1 ¼ tsp. 1 1/3 tsp. 1 ½ tsp.

Stevia scoop scoop scoop scoop scoop scoop

Sea salt pinch pinch pinch pinch pinch Pinch

Vanilla extract 1 tsp. 1 tsp. 1 ¼ tsp. 1 ¼ tsp. 1 ½ tsp. 1 ½ tsp.


Directions: Boil double amount water to oatmeal over medium high heat. Add the oat flakes, salt, cinnamon, stevia, and butter, and reduce the heat to very low. Simmer for 10 minutes. Remove the pot from the heat and add rice dream first, then all other ingredients. Mix all ingredients together and serve. Note: use stevia to desired sweetness

Snack HUMMUS & VEGGIES

Hummus 4 tbsp 4 tbsp 4 tbsp 4 tbsp 4 1/2 tbsp 4 1/2 tbsp



Directions: Dip turnips & cauliflower florets into hummus

Lunch RICH AND HEARTY CUCUMBER STEW

1,600 1,800 2,000 2,200 2,400 2,600

Egg, whole 1 1 1 1 1 1

Egg whites 2 3 3 3 4 5

Tomato puree ½ cup ½ cup ½ cup ½ cup ½ cup ¾ cup

Tomato, diced ¾ cup ¾ cup ¾ cup 1 cup 1 cup 1 cup

Mozzarella, part skim 1 ½ oz. 2 oz. 2 oz. 2 ¼ oz. 2 ½ oz. 2 ¾ oz.

Cucumber, diced 2 ¾ cup 2 ¾ cup 3 cup 3 cup 3 cup 3 cup

Red pepper, sliced ½ cup ½ cup ¾ cup ¾ cup ¾ cup ¾ cup

Onion, diced ½ cup ½ cup ¾ cup 1 cup 1 cup 1 cup

Black olives, sliced 6 6 6 10 10 12

Garlic, minced 1 1 1 1 1 1

Sea salt & pepper To taste To taste To taste To taste To taste To taste


Celery salt Dash Dash Dash Dash Dash Dash

Hot sauce 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp.

Dry dill weed 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp.

Directions: Combine all ingredients except cheese and eggs in a large saucepan and bring to a boil in ½ cup water. Cover and simmer on medium-high heat for 20-25 minutes, stirring frequently. Just before serving stew, stir in shredded mozzarella cheese, then place in soup bowl and garnish with egg slices.

Snack RASPBERRY DREAM

1,600 1,800 2,000 2,200 2,400 2,600


Vanilla rice dream 2/3 cup 2/3 cup ¾ cup 1 cup 1 cup 1 cup

Raspberries ½ cup 2/3 cup ¾ cup ½ cup ½ cup 1 cup

Ice cubes 2 2 2 2 2 2

Vanilla extract ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp.

Flaxseed, ground 2/3 tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp.

Directions: Place all ingredients in blender. Blend until smooth. Add protein and blend for additional 10 seconds. May sweeten to taste with raw organic honey or sucanat.

Dinner HAWAIIAN SWEET AND SOUR CHICKEN WITH SNOW PEAS

1,600 1,800 2,000 2,200 2,400 2,600

Chicken breast, skinless, dice 2 ½ oz. 3 oz. 3 oz. 3 ½ oz. 3 ½ oz. 4 oz.

Tamari 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 ½ tbsp.


Tomato puree ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup

Sucanat ½ tsp. ½ tsp. ½ tsp. ¾ tsp. ¾ tsp. 1 tsp.

Pineapple, diced ¼ cup ¼ cup ¼ cup ¼ cup ½ cup ½ cup

Marashcino cherries, quartered 2 tbsp. 2 tbsp. 2 ¼ tbsp. 2 ¼ tbsp. 2 ¼ tbsp. 2 ¼ tbsp.

Arrowroot 1 piece 1 piece 1 piece 1 piece 1 piece 1 piece

Snow peas ¾ cup ¾ cup ¾ cup 1 cup 1 cup 1/8 cup

Olive oil, extra virgin 1 tsp. 1 tsp. 1 tsp. 1 ¼ tsp. 1 ¼ tsp. 1 ¼ tsp.

Almonds, slivered ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp.

Chicken broth ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup

Water 1 tbsp. 1 tbsp. 1 tbsp. 1 ½ tbsp. 1 ½ tbsp. 2 tbsp.

Apple cider vinegar 2 ½ tbsp. 3 tbsp. 3 tbsp. 3 ½ tbsp. 3 ½ tbsp. 4 tbsp.

Directions: In nonstick sauté pan, cook chicken in ¾ of oil until done. While the chicken is cooking, in another nonstick sauté pan add vinegar, tomato puree, rest oil, water, tamari, sucanat, pineapple, cherries, chicken stock, and arrowroot. (Mix arrowroot into chicken stock and stir well until arrowroot has dissolved before adding to saucepan.) While stirring continuously, heat pineapple can cherry mixture under medium heat until a thick sauce forms. Add chicken to pineapple and cherry mixture and simmer for 10 minutes for the flavors to blend. Taste sauce; if it has too strong a vinegar taste, continue simmering for a few more minutes. The flavor will develop into a sweet and sour sauce as it cooks. Place snow peas in saucepan with enough water to cover and cook until tender. Serve chicken mixture with peapods arranged on the sides. Sprinkle almonds over peas and serve.

DAY 4Breakfast HOT BREAKFAST QUINOA

1,600 1,800 2,000 2,200 2,400 2,600

Raisins 1 ½ tbsp. 1 ½ tbsp. 1 ½ tbsp. 2 tbsp. 2 tbsp. 2 tbsp.

Quinoa 4 tbsp. 5 tbsp. 5 tbsp. 5 tbsp. 6 tbsp. 6 tbsp.

Vanilla protein powder 1 ½ 2 2 2 2 2 1/3

Vanilla extract ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. 1/3 tsp. 1/3 tsp.

Sea salt pinch pinch pinch pinch pinch pinch

Cinnamon 1/8 tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp.

Stevia ½ scoop ½ scoop ½ scoop ½ scoop ½ scoop ½ scoop

Butter ¾ tsp. ¾ tsp. ¾ tsp. ¾ tsp. 1 tsp. 1 tsp.

Directions: Boil double amount water to quiona over medium high heat. Add the quiona, salt, cinnamon, stevia, and butter, and reduce the heat to very low. Simmer for 10 minutes. Remove the pot from the heat and add rice dream first, then all other ingredients. Mix all ingredients together and serve. Note: use stevia to desired sweetness

Snack NUTS ABOUT FRUIT

Raw almonds 1 serving 1 1/2 serving

2 servings 2 servings 2 1/2 servings 2 1/2 servings

Apple 1 small 1 small 1 medium 1 medium 1 large 1 large

Directions: Eat almonds and fruit


Lunch TURKEY PITA

1,600 1,800 2,000 2,200 2,400 2,600

Turkey breast, light roasted, diced 2 ½ oz. 2 ½ oz. 3 oz. 3 ½ oz 4 oz. 4 oz.

Spelt Pita Bread ½ piece ½ piece ½ piece ¾ piece 1 piece 1 piece

Vegetarian mayonnaise 2 tsp. 2 tsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp.

Tomato ½ ½ ½ ½ ½ 1

Cucumber ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup

Directions: Combine turkey, tomato, cucumber, and nayonaise. Place in pita shell.

Snack MANGO DREAM

1,600 1,800 2,000 2,200 2,400 2,600


Vanilla rice dream 2/3 cup 2/3 cup ¾ cup 1 cup 1 cup 1 cup

Mango, sliced ½ cup 2/3 cup ¾ cup ½ cup ½ cup 1 cup

Ice cubes 2 2 2 2 2 2

Vanilla extract ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp.

Flaxseed, ground 2/3 tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp.

Directions: Place all ingredients in blender. Blend until smooth. Add protein and blend for additional 10 seconds. May sweeten to taste with raw organic honey or sucanat.

Dinner CHICKEN “EN CHEMISE”

1,600 1,800 2,000 2,200 2,400 2,600

Chicken breast 3 oz. 3 ½ oz. 3 ½ oz. 3 ½ oz. 4 oz. 4 oz.

Onion, minced 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 3 tbsp.

Squash, piece Size of palm Size of palm Size of palm Size of palm Size of palm Size of palm

Celery, minced ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup


Lemon juice ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. ¾ tbsp. ¾ tbsp.

Thyme 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp.

Marjoram (herb) 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp.

Herb salt Dash Dash Dash Dash Dash Dash

Black pepper or cayenne pepper Pinch Pinch Pinch Pinch Pinch Pinch

White wine, dry, optional 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp.

Parsley Garnish 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp.

Parchment paper 1 piece 1 piece 1 piece 1 piece 1 piece 1 piece

Directions: Season chicken on both sides and place on paper square. Place celery, onion, and herbs, on the chicken; add lemon juice, pepper, and wine; and fold ends of paper upward to form a little package. Bake for 30 minutes. Before serving garnish with fresh parsley. Note: You can use a covered Pyrex baking dish to bake chicken without their chemises.


DAY 5Breakfast BANANAFANNA

1,600 1,800 2,000 2,200 2,400 2,600

Almonds, soaked 8 hours ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup

Water 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp.

Banana ½ 2/3 2/3 2/3 ¾ 1

Strawberries ¾ cup ¾ cup ¾ cup 1 cup 1 cup 1 cup

Vanilla protein powder 1 1 ½ 1 ½ 1 ¾ 2 2

Wheat germ 1 tbsp. 1 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 ½ tbsp.

Directions: Soak almonds for 8-12 hours either on the counter or in the fridge (warm climates soak in fridge) in double amount water, rinse until water is clear. Combine the almonds with water and blend until smooth. Add the banana gradually, continuing to blend until smooth and creamy. Add protein and wheat germ and blend additional 10 seconds on low. Pour over strawberries.

Snack FIBER BOOST

1,600 1,800 2,000 2,200 2,400 2,600

Vanilla or chocolate protein powder 2 2 2 ½ 2 1/3 1 ½ 2 ¼

Flaxseed, ground ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp.

Prunes 2 3 3 3 4 4

Apple (medium) 1 1 1 1 1 1 ¼

Directions: In a shaker cup, mix protein and flaxseed with water and shake. Prunes and apple are to be eaten separately.

Lunch VEGETABLE ENTRÉE

1,600 1,800 2,000 2,200 2,400 2,600

Green cabbage, shredded 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup

Celery, sliced ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup

Onion, sliced thin ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup

Mushrooms, sliced ¾ cup ¾ cup ¾ cup ¾ cup ¾ cup ¾ cup

Zucchini, quartered and sliced ¾ cup ¾ cup ¾ cup ¾ cup ¾ cup ¾ cup

Red pepper, sliced ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup

Bean sprouts ¾ cup ¾ cup ¾ cup ¾ cup ¾ cup ¾ cup

Tofu, half-inch dice 4 ½ oz. 5 oz. 5 ½ oz. 7 oz. 8 oz. 9 oz.

Olive oil, extra virgin 1 tsp. 1 tsp. 1 tsp. 1 ¼ tsp. 1 ½ tsp. 1 ½ tsp.

Arrowroot 1 tsp. 1 tsp. 1 tsp. 1 ¼ tsp. 1 1/3 tsp. 1 1/3 tsp.

Tamari ½ tbsp. ½ tbsp. ½ tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp.

Hot curry powder 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp.

Chili powder 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp.

Garlic powder Dash Dash Dash Dash Dash Dash

Kelp flakes 1/2 tsp 1/2 tsp 1/2 tsp 1/2 tsp 1/2 tsp 1/2 tsp


T h y r o i d B a l a n c i n g M e a l P l a n1 0

Directions: In sauté pan, cook vegetables in oil until almost tender, then add ¼ - ½ cup of water and cover to steam sauté. In saucepan, add cold water, tamari, curry powder, chili powder, garlic powder, kelp, and arrowroot to form a sauce. (Mix arrowroot with a little water to dissolve it before adding to saucepan.) Heat sauce to a light simmer while constantly stirring, then add diced tofu to sauce and heat through. Add sauce and tofu to vegetables, stir, and simmer for 2-3 minutes and serve.

Snack MIXED STRAWBERRIES/BLUEBERRIES 1 cup 1 1/3 cup 1 1/2 cup 1 2/3 cup 13/4 cup 2 cups

Directions: eat fresh

Dinner CURRIED CHICKEN BREAST

1,600 1,800 2,000 2,200 2,400 2,600

Chicken breast, skinless 2 ½ oz. 3 oz. 3 oz. 3 ½ oz. 3 ½ oz. 4 oz.

Safflower oil ¼ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp.

Cumin powder 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp.

Coriander powder 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp.

Ginger powder 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp.

Sea salt To taste To taste To taste To taste To taste To taste

Curry powder 1 piece 1 piece 1 piece 1 piece 1 piece 1 piece

Pineapple, diced ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup

Onion, minced 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp.

Brown rice ¼ cup ¼ cup 1/3 cup 1/3 cup ½ cup ½ cup

Chicken stock ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup

Kudzu, diluted in water ¼ tbsp. ¼ tbsp. ¼ tbsp. ¼ tbsp. ¼ tbsp. ¼ tbsp.

Directions: In heavy skillet, sauté onion in oil until translucent and limp. Add chicken breasts, season with salt, and sauté until golden; turn over and sauté other side until golden. Add ½ cup stock, cover, and simmer until chicken is cooked. Pierce with a fork or paring knife to check for doneness; approximately 5 minutes. Remove chicken breasts and keep warm. Add cumin, coriander, ginger, and curry to the skillet. Stir and cook until fragrant, about 3-5 minutes, adding the rest of the stock a little at a time. Puree pineapple and add to sauce. Simmer a few more minutes and add dissolved kudzu to simmering liquid, stirring until thickened. Serve over chicken.

DAY 6Breakfast OATMEAL

Organic oatmeal 1/2 cup 1/2 cup 2/3 cup 2/3 cup 3/4 cup 3/4 cup

Ground cinnamon 1 tsp 1 tsp 1 tsp 1 tsp 1 tsp 1 tsp

Vanilla protein powder 2 tbsp 3 tbsp 3 tbsp 4 tbsp 4 tbsp 5 tbsp

Banana, sliced 1/4 1/4 1/4 1/4 1/3 1/3

Strawberries 3 3 3 4 4 4

Walnuts 1 oz. 1 oz. 1.5 oz. 1.5 oz. 2 oz. 2 oz.

Directions: Add double amount boiling water to oatmeal. Stir in banana and cinnamon. Top with walnuts, strawberries, and protein powder.


Snack PAPAYA SHAKE

Banana 1 1 1 1 1 1

Papaya 1 1 1 1 1 1

Almond milk 3/4 cup 3/4 cup 3/4 cup 1 cup 1 cup 1 cup

Vanilla protein powder 4 tbsp 4 1/2 tbsp 5 tbsp 5 tbsp 5 1/2 tbsp 6 tbsp

Ground flax seeds 2 tbsp 2 tbsp 2 tbsp 2 tbsp 2 1/2 tbsp 2 1/2 tbsp

Directions: - In a blender mix, 1 banana, 1 mango ( or 1 papaya), ¾-1 cup almond, rice or oat milk. Sprinkle ground flax seeds and vanilla protein on top

Lunch CHICKEN SANDWICH

1,600 1,800 2,000 2,200 2,400 2,600

Chicken Breast, skinless 2 ½ oz. 2 ½ oz. 3 oz. 3 ½ oz. 4 oz. 4 oz.

Spelt bread 2 2 2 2 2 2

Vegetarian mayonnaise ½ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp.

Onion, green, chopped 1 ½ tsp. 1/8 cup 1/8 cup 1/8 cup 1/8 cup ¼ cup

Cucumber, sliced, with peel 4 4 4 4 4 4

Lettuce, green leaf 1/8 cup 1/8 cup 1/8 cup 1/8 cup 1/8 cup 1/8 cup

Tomato 1 slice 2 slices 3 slices 3 slices 3 slices 3 slices

Pepper, red ¼ cup ¼ cup ½ cup 1 cup 2 cup 1 cup

Carrots, chopped ¼ cup ¼ cup ½ cup 1 cup 1 cup ½ cup

Directions: Lightly toast bread (optional). Mix nayonaise and onion together and spread over bread. Place chicken breast, lettuce, tomato, and cucumber on one slice of bread and cover with the other. Eat pepper and carrots separately.

Snack BERRY YOGURT

Plain Greek yogurt 1/2 cup 1/2 cup 3/4 cup 3/4 cup 1 cup 1 cup

Ground flax seeds 2 tsp 2 1/3 tsp 2 1/3 tsp 2 1/2 tsp 2 1/2 tsp 2 3/4 tsp

Raspberries 1/4 cup 1/4 cup 1/3 cup 1/2 cup 1/2 cup 2/3 cup

Directions: sprinkle ground flax seeds and raspberries on top of yogurt

Dinner LIME GARLIC SHRIMP

1,600 1,800 2,000 2,200 2,400 2,600

Shrimp, large 13 14 16 17 18 20

Black pepper 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp.

Parsley, fresh 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp.


Lime juice, fresh 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. 1 ¼ tbsp. 1 ¼ tbsp.

Green onion, minced ¼ cup ¼ cup ¼ cup 1/3 cup 1/3 cup 1/3 cup

Garlic clove, minced 1 1 1 1 1 1 ½

Extra virgin olive oil 2/3 tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp.

Hot sauce 1 oz. 1 oz. 1 ¼ oz. 1 ½ oz. 2 oz. 2 oz.

Brown rice ¾ cup 1 ¼ cup 1 ¼ cup 1 ½ cup 1 ½ cup 1 ½ cup

Red pepper, diced ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ½ cup

Celery stick, diced 1 2 3 3 3 3

Directions: In a large sauté pan, add canola oil. Add the garlic and green onions and sauté until the onions turn bright green. Add the shrimp and lime juice. Maintain the heat and cook just briefly, until shrimp turn pink. Stir in the black pepper, hot sauce, nori, and parsley. Prepare rice according to package adding the red pepper and celery once boiling. Serve shrimp over rice.


DAY 7Breakfast BERRY RICE BREAKFAST

Rice meal 1/2 cup 1/2 cup 2/3 cup 2/3 cup 3/4 cup 3/4 cup

Almond milk, unsweetened 1 cup 1 cup 11/3 cup 1 1/3 cup 1 1/4 cup 1 1/4 cup

Vanilla protein powder 2 tbsp 2 1/3 tbsp 2 1/2 tbsp 2 3/4 tbsp 3 tbsp 3 1/2 tbsp

Blueberries 1/4 cup 1/4 cup 1/3 cup 1/2 cup 1/2 cup 2/3 cup

Directions: heat rice meal and almond or rice milk. Bring to boil stirring often. Mix in protein powder and top with berries.

Snack PINEAPPLE-BLUEBERRY SHAKE

1,600 1,800 2,000 2,200 2,400 2,600

Vanilla or chocolate protein powder 1 ½ 1 ½ 1 ½ 1 ½ 1 ½ 2

Banana, large ½ ½ ½ ½ ½ ½

Pineapple juice 1/3 cup 1/3 cup 1/3 cup 1/3 cup 1/3 cup ½ cup

Yogurt, plain, unsweetened ¼ cup ½ cup ½ cup 2/3 cup ¾ cup ¾ cup

Flaxseed, ground 1 tsp. 1 tsp. 1 ¼ tsp. 1 ¼ tsp. 1 1/3 tsp. 1 1/3 tsp.

Blueberries ½ cup ½ cup ½ cup 1 cup 1 cup 1 cup

Directions: Place all ingredients in a blender. Blend until smooth. Add protein and blend for additional 10 seconds.

Lunch MIXED GREENS SALAD 1 cup 1 cup 1 1/4 cup 1 1/4 cup 1 3/4 cup 2 cups

Balsamic dressing 2 tbsp 2 1/2 tbsp 2 1/2 tbsp 2 1/2 tbsp 3 tbsp 3 tbsp

Red pepper, sliced 1/4 cup 1/4 cup 1/4 cup 1/3 cup 1/3 cup 1/3 cup

Kelp flakes 1/2 tsp 1/2 tsp 1/2 tsp 1 tsp 1 tsp 1 tsp

Sunflower seeds 1/2 tsp 1/2 tsp 1/2 tsp 1 tsp 1 tsp 1 tsp

Sunflower sprouts 2 tbsp 2 1/2 tbsp 2 1/2 tbsp 2 1/2 tbsp 3 tbsp 3 tbsp

Directions – in a bowl combine mixed greens, pepper, kelp, sunflower seeds & sunflower sprout. Add balsamic dressing Balsamic Dressing: - 4 tbsp flax seed or walnut oil, 4 tbsp olive oil, 2 tbsp balsamic vinegar, 1 small garlic clove, 1 tsp yogurt.

TAHINI CHICKPEA SANDWICH

Canned chickpeas 1 can 1 1/4 can 1 1/3 can 1 1/2 can 1 2/3 can 1 3/4 can

Celery stalk 1 1 1 1 1 1

Vegetarian mayonnaise 1 1/2 tbsp 1 1/2 tbsp 1 1/2 tbsp 1 1/2 tbsp 1 1/2 tbsp 1 1/2 tbsp

Red onion 1/2 1/2 1/2 1/2 1/2 1/2

Nutritional yeast 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp

Lemon juice 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp

Sea salt 1/2 tsp 1/2 tsp 1/2 tsp 1/2 tsp 1/2 tsp 1/2 tsp

Mustard 1 tsp 1 tsp 1 tsp 1 tsp 1 tsp 1 tsp

Sprouted whole grain bread 2 slices 2 slices 2 slices 2 slices 2 slices 2 slices

Directions: Blend canned chick peas in food processor with 1 celery stalk, mayonnaise, ½ small red onion, 1 tbsp nutritional yeast, 1 tbsp lemon juice, 1 tsp mustard and sea salt to taste. Put 1/3 cup of the paste between 2 slices of sprouted whole grain bread.

Snack HEALTHY TRAIL MIX 1/4 cup 1/4 cup 1/4 cup 1/3 cup 1/3 cup 1/3 cup

Raw pumpkin seeds

Raw almonds

Raw sunflower seeds

Directions: eat raw nuts & seeds together


Dinner MEXICAN BLACK BEAN STEW

1,600 1,800 2,000 2,200 2,400 2,600

Chicken Breast, skinless 2 ½ oz. 3 oz. 3 ¼ oz. 3 ½ oz. 4 oz. 4 oz.

Black beans, cooked ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup

Onion, diced ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup

Zucchini, diced ¼ cup ¼ cup ¼ cup ½ cup ½ cup ½ cup

Tomato puree ¼ cup ¼ cup ½ cup ½ cup ½ cup ½ cup

Salsa Tomato ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup

Olive oil Pepper, red 1 1/3 tsp. 1 1/3 tsp. 1 1/3 tsp. 1 1/3 tsp. 1 1/3 tsp. 1 1/3 tsp.

Sea salt & pepper To taste To taste ½ cup 1 cup 1 cup ½ cup

Parsley ½ tbsp. ½ tbsp. ½ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp.

Nori 1 tsp 1 tsp 1 tsp 1 tsp 1 tsp 1 tsp

Red pepper, chopped 1 ¼ tbsp. 2 tbsp. ¼ cup ½ cup ¾ cup 1 cup

Directions: In saucepan, heat beans, onion, zucchini, and red pepper in 2/3 tsp. oil until tender, then add tomato puree, 1/3 cup water, parsley, and salsa. Continue cooking until entire mixture is hot. While the vegetables are cooking, in a sauté pan heat rest of oil and stir-fry chicken until cooked. Add chicken to vegetables and simmer for 5 minutes. Place an equal amount in two soup bowls, sprinkle nori on top and serve. Note: When using canned beans, always rinse them off before using.

DAY 8Breakfast EGGS AND FIBER

1,600 1,800 2,000 2,200 2,400 2,600

Egg 1 1 ¼ 1 1/3 1 ½ 1 ½ 2

Mozzarella cheese, part skim 1 ½ oz. 1 ½ oz. 1 ¾ oz. 2 ¼ oz. 2 ¼ oz. 2 ½ oz.

Oat bran ¼ cup 3 oz. ½ cup ½ cup 5 oz. 5 oz.

Rice Dream 1/3 cup 1/3 cup 1/3 cup 1/3 cup 1/3 cup 1/3 cup

Directions: Poach egg. (For less than whole servings of eggs, poach first, then cut to size). Top egg with cheese and let the heat of the egg melt the cheese. Add oat bran to boiling water and cover. Turn heat off and let sit for 10 minutes. Add rice dream to oat bran.

Snack VITAMIN C SHAKE

1,600 1,800 2,000 2,200 2,400 2,600

Vanilla or chocolate protein powder 1 1 1/2 1 ½ 1 ½ 2 2

Yogurt, plain, unsweetened ¼ cup 1/3 cup 1/3 cup ½ cup ½ cup ½ cup

Rice Dream ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup

Strawberries ¼ cup 1/3 cup ½ cup ½ cup ½ cup ¾ cup

Mango, fresh ½ cup ½ cup ½ cup ½ cup ¾ cup ¾ cup

Flaxseed, ground 2 tsp. 2 tsp. 2 ¼ tsp. 2 ¼ tsp. 1 1/3 tsp. 1 ½ tsp.

Directions: In blender, mix all ingredients except protein and flaxseed oil. Blend well until fruit is pureed. With blender on low speed, add protein and flaxseed and mix until blended (approximately 10 seconds)


Lunch CHICKEN SANDWICH

1,600 1,800 2,000 2,200 2,400 2,600

Cauliflower pieces, raw ¼ cup ¼ cup 1/3 cup 1/3 cup ½ cup ½ cup

Red pepper, sliced, raw ¼ cup ¼ cup 1/3 cup 1/3 cup ½ cup ½ cup

Salsa 2 tbsp. 2 tbsp. 2 ½ tbsp. 2 ¾ tbsp. 3 tbsp. 3 tbsp.

Pumpernickel bread 1 1 1 1 1 1

Chicken breast, cooked 3 slices 4 slices 4 slices 4 ½ slices 5 slices 5 ½ slices

Vegetarian mayonnaise ½ tbsp. 2/3 tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp.

Celery stalk 1 1 1 ¼ 1 ½ 1 2/3 2

Tomato, slice 1 2 3 4 4 3

Diections: Use salsa to dip caulifower and red pepper. Cut chicken into small chunks, dice celery, and mix both with nayonaise. Place mixture on pumpernickel bread and cover with tomato slices.

Snack BROWN RICE CRACKERS 4 4 5 5 6 6

Almond butter 1 tbsp 1 tbsp 2 tbsp 2 tbsp 3 tbsp 3 tbsp

Directions: spread almond butter on brown rice crackers

Dinner SPICY VEGETARIAN TOFU PRIMAVERA

1,600 1,800 2,000 2,200 2,400 2,600

Green cabbage, shredded 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup

Carrots, sliced ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup

Onion, sliced thin ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup

Tomato, diced 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup

Red pepper, sliced ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup

Tofu, half-inch dice 4 ½ oz. 5 oz. 5 ½ oz. 7 oz. 8 oz. 9 oz.

Olive oil 1 tsp. 1 tsp. 1 tsp. 1 ¼ tsp. 1 ½ tsp. 1 ½ tsp.

Arrowroot 1 tsp. 1 tsp. 1 tsp. 1 ¼ tsp. 1 1/3 tsp. 1 1/3 tsp.

Tamari ½ tbsp. ½ tbsp. ½ tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp.

Red pepper, crushed 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp.

Kelp flakes 1/2 tsp 1/2 tsp 1/2 tsp 1/2 tsp 1/2 tsp 1/2 tsp

Cayenne pepper 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp.

Garlic, minced 1 1 1 1 1 1


Directions: In sauté pan, cook vegetables in oil until almost tender, then add ¼ - ½ cup water and cover to steam sauté. In saucepan, add cold water, tamari, cayenne pepper, kelp, crushed red pepper, garlic, and arrowroot to form a sauce. (Mix arrowroot with a little water to dissolve it before adding to saucepan.) Heat sauce to a light simmer, constantly stirring. Add diced tofu to sauce and heat through. Add tofu and sauce to vegetables, stir and simmer for 2-3 minutes and serve

DAY 9Breakfast SCRAMBLED EGGS

1,600 1,800 2,000 2,200 2,400 2,600

Egg, whole 1 1 1 1 2 2

Egg, white 3 4 5 4 3 3

Red pepper, finely chopped ¼ cup 1/3 cup ½ cup ½ cup ½ cup ½ cup

Extra virgin olive oil 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 ½ tbsp. 1 ½ tbsp.


Onions, green, diced 1 1 1 1 1 1

Mushrooms, chopped 5 5 7 7 4 4

Sea salt pinch Pinch pinch pinch pinch Pinch

Curry powder ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp.

Cayenne pepper 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp.

Tamari sauce 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp.

Turmeric 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp.

Tomato, slice 4 5 6 6 5 5

Bread, spelt 1 1 1 1 1 1

Directions: Saute onion, red pepper, and mushrooms in frying pan for about two minutes. Add the eggs, sea salt, curry powder, turmeric, and cayenne pepper, scramble. Mix thoroughly until the colour is consistent. Saute for three to six minutes more, until the flavors mingle and the mixture is not throughout. Serve immediately with toasted rye bread and tomato slices.

Snack CALCIUM BOOST

1,600 1,800 2,000 2,200 2,400 2,600

Vanilla or chocolate protein powder 1 1 1 1 ½ 2 2

Almond milk 1 ¼ cup 1 ¼ cup 1 ½ cup 1 ½ cup 1 ½ cup 1 ½ cup

Almonds 8 11 13 13 14 15

Figs 3 3 3 4 4 5

Directions: Mix protein with almond milk in a shaker cup, or mix in blender on low speed for 5 to 10 seconds. Snack on almonds and figs.

Lunch WARM ASPARAGUS-ZUCCHINI SALAD

1,600 1,800 2,000 2,200 2,400 2,600

Asparagus, cut into pieces 1 cup 1 cup 1 cup 1 ½ cup 1 ½ cup 1 ½ cup

Carrot, shaved lengthwise ½ 1 1 1 1 1

Zucchini, shaved lengthwise ½ ½ 1 1 1 1

Avocado, cut in wedges ½ ½ ½ ½ ½ ¾

Raisins 1 tbsp. 2 tbsp. 2 ½ tbsp. 2 ¾ tbsp. 3 tbsp. 3 tbsp.

Dressing

Tahini 1 tsp. 1 tsp. 1 ½ tsp. 1 ½ tsp. 1 ½ tsp. 1 ½ tsp.

Onion, green, chopped ½ tbsp. ½ tbsp. ¾ tbsp. ¾ tbsp ¾ tbsp ¾ tbsp

Tamari ½ tbsp. ½ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp.

Mustard, Dijon ½ tsp. ½ tsp. ¾ tsp. ¾ tsp. ¾ tsp. ¾ tsp.

Chicken breast, skinless, cooked, diced 3 oz. 3 ½ oz. 3 ¾ oz. 4 oz. 5 oz. 5 oz.

Directions: Blanch asparagus for 3 minutes in a pot of boiling water with sea salt. Drain and immediately rinse with cold water. Set aside. In a bowl, whisk together all dressing ingredients (add a bit of water if necessary). Pour in a pan and heat on low until just warm. Place vegetables in a bowl and toss with the warm dressing. Top with chicken.

Snack TRAIL MIX

1,600 1,800 2,000 2,200 2,400 2,600

Vanilla or chocolate protein powder 1 ½ 1 ½ 2 2 2 ½ 2 ½

Almonds 1/3 oz. 1/3 oz. ½ oz. 2/3 oz. 2/3 oz. 2/3 oz.

Raisins, seedless 2 oz. 2 oz. 3 oz. 3 ½ oz. 3 ½ oz. 3 ½ oz.


Pumpkin seeds ½ oz. 2/3 oz. ½ oz. 2/3 oz. 2/3 oz. ¾ oz.

Directions: In a shaker cup, mix protein with water. Mix almonds, raisins, and pumpkin seeds together.

Dinner SALMON AND ENSALADA

1,600 1,800 2,000 2,200 2,400 2,600

Salmon, wild 3 oz. 3 oz. 3 ¼ oz. 3 ½ oz. 3 ½ oz. 4 oz.

Tamari sauce ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp.

Lemon juice, fresh ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp.

Parsley, dried ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp.

Paprika 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp.

Basil, crushed 18 tsp. 18 tsp. 18 tsp. 18 tsp. 18 tsp. 18 tsp.

Sea salt 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp.

Nori Flakes 1/2 tsp 1/2 tsp 1/2 tsp 1/2 tsp 1/2 tsp 1/2 tsp

Cayenne pepper few dashes few dashes few dashes few dashes few dashes few dashes

Tarragon or dill weed 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp.

Ensalada

Sprouts, Buckwheat ½ cup 2/3 cup 2/3 cup 2/3 cup 1 cup 1 cup

Lettuce, wild greens 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup

Zucchini, chopped 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 ½ tbsp. 1 ½ tbsp.

Corn, fresh 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 ½ tbsp. 1 ½ tbsp.

Beet, raw, grated 1 tsp. 1 tsp. 1 tsp. 1 tsp. 1 tsp. 1 tsp.

Scallion, chopped 1 tsp. 1 tsp. 1 tsp. 1 tsp. 1 tsp. 1 tsp.

Lemon juice, fresh & Olive oil Sprinkle Sprinkle Sprinkle Sprinkle Sprinkle Sprinkle

Directions: Place salmon in lightly oiled baking dish. Add tiny amount water. Pout the tamari then the lemon juice over the salmon. Sprinkle the parsley and other herbs evenly on top. Bake in a preheated 375`F oven, basting once or twice, for 9-14 minutes or until fish flakes, changes color, and is cooked evenly throughout. Add a bit of extra hot water around the fish if needed during cooking. Ensalada: In a bowl, combine the sprouts and greens, zucchini, corn, carrot, and scallion. Toss. Sprinkle with lemon juice and oil.

DAY 10Breakfast OATMEAL

1,600 1,800 2,000 2,200 2,400 2,600

Organic whole oats ½ cup ½ cup 2/3 cup 2/3 cup ¾ cup ¾ cup

Rice dream ¼ cup ¼ cup 1/3 cup ½ cup 2/3 cup ¾ cup

Strawberries, fresh ¼ cup ¼ cup 1/3 cup ½ cup ½ cup 2/3 cup

Vanilla or chocolate protein powder 1 1 1 ½ 1 ½ 2 2

Almonds ½ oz. 2/3 oz. ¾ oz. ¾ oz. ¾ oz. ¾ oz.

Raisins, seedless 1 tbsp. 1/8 cup 1/8 cup 1/8 cup 1/8 cup ¼ cup

Flaxseed, ground 1 tsp. 1 tsp. 1 ¼ tsp. 1 ¼ tsp. 1 1/3 tsp. 1 ½ tsp.

Directions: Pour double amount boiling water over oats and let sit 15 minutes. Stir in rice dream and protein powder first, stir in other ingredients, top with ground flaxseeds.


Snack CRACKERS, AVOCADO & CHEESE

Brown rice crackers 4 4 5 5 6 6

Avocado 1/6 1/5 1/5 1/4 1/4 1/3

Rice cheese 1.5 oz 1.5 oz 2 oz 2 oz 2.5 oz 2.5 oz

Directions: slice avocado and cheese and place on crackers

Lunch CHICKEN WRAP

1,600 1,800 2,000 2,200 2,400 2,600

Tortilla, whole wheat 1 1 1 1 1 1

Chicken breast, skinless 2 oz. 2 oz. 2 ½ oz. 3 oz. 3 oz. 3 oz.

Lettuce, mixed greens ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup

Rice cheese 1/8 cup 1/8 cup 1/8 cup 1/8 cup ¼ cup ¼ cup

Vegetarian mayonnaise ¼ tbsp. ¼ tbsp. 1/3 tbsp. ½ tbsp. 1/3 tbsp. ½ tbsp.

Onion 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz.

Tomato 1/4 1/4 1/4 1/4 1/4 1/4

Cantaloupe ½ ½ ½ ½ ½ ½

Directions: Eat cantaloupe 20 minutes before meal. Bake chicken in oven at 350 F for 30 minutes or until done. Chop chicken, onion, and tomato into bite-size pieces. Grate cheese. Spread nayonaise over tortilla. Cover with chicken, lettuce, soy cheese, onion, and tomato. Wrap like a fajita.

Snack CALCIUM ZINC BOWL

1,600 1,800 2,000 2,200 2,400 2,600

Yogurt, plain, unsweetened ¼ cup 2/3 cup 1 cup 1 cup 1 cup 1 cup

Vanilla protein powder 1 1 1 1 ½ 2 2

Pumpkin seeds, raw 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. 1 ½ tbsp. 1 ½ tbsp.

Sesame seed, raw 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. 1 ¼ tbsp. 1 ½ tbsp.

Peach, chopped 1 1 1 1 1 1

Directions: Stir protein into yogurt, then add all other ingredients together and mix.

Dinner TUNA PITA WITH ASPARAGUS SALAD

1,600 1,800 2,000 2,200 2,400 2,600

Tuna, solid white (in water) 3 oz. 3 ½ oz. 4 oz. 4 ½ oz. 4 ½ oz. 5 oz.

Pit Bread, whole wheat ½ ½ ½ ¾ 1 1


Tomato, diced ½ ½ ½ ½ ½ 1

Cucumber, diced ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup

Asparagus, cut in ¾ inch pieces ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup

Onion, thinly sliced 1 tsp. 1 tsp. 1 tsp. 1 tsp. 1 tsp. 1 tsp.

Zucchini, thinly sliced ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup

Red pepper, slivered ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup

Peas, fresh ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup

Premier French Dressing * * * * * *

Directions: Combine tuna, tomato, cucumber, and nayonaise. Place in pita shell. In a salad bowl, combine the asparagus, onion, zucchini, red pepper and peas. Toss. Serve with dressing.

*Premier French Dressing Ingredients and directions: Serves 1


4 tbsp. flaxseed oil 1 tsp. maple syrup

2 tbsp. lemon juice 1 tsp. liquid aminos

In a bowl, combine the oil, lemon juice, maple syrup and liquid amions. Whisk with a fork or a wire whisk until the dressing becomes as thick as heavy soup.

DAY 11Breakfast ALMOND BUTTER AND BANANA

1,600 1,800 2,000 2,200 2,400 2,600


Almond butter 1 tbsp. 1 ¼ tbsp. 1 1/3 tbsp. 1 ½ tbsp. 1 2/3 tbsp. 1 ¾ tbsp.

Banana ½ ½ ¾ 1 1 1 ¼

Vanilla or chocolate protein powder 1 ½ 1 ½ 1 ½ 1 ½ 2 2

Directions: Toast bread. Spread almond butter on toast. Slice banana and place on top of almond butter. Mix protein with water.

Snack PROTEIN POWER

1,600 1,800 2,000 2,200 2,400 2,600

Vanilla or chocolate protein powder 1 ½ 1 ½ 2 2 2 ¼ 2 ¼

Raisins, seedless ½ cup ¼ cup ¼ cup ½ cup 1/3 cup 1/3 cup

Almonds ¾ oz. 7/8 oz. 1 oz. 1 oz. 1 oz. 1 ¼ oz.

Kiwi ½ ¼ ½ ¼ ¾ 1/4

Directions: Eat kiwi alone 10 minutes before other food. Mix protein with water in a shaker cup. Mix almonds and raisins together and consume.

Lunch EGG WRAP

1,600 1,800 2,000 2,200 2,400 2,600

Egg, whole 1 1 2 2 2 2

Egg whites 3 3 3 4 5 5

Tortilla, 100% whole-wheat 1 1 1 1 1 1

Salsa ¼ cup ¼ cup 1/3 cup 1/3 cup ½ cup ½ cup

Low fat cheese 1/8 cup ¼ cup 1/8 cup 1/8 cup 1/8 cup ¼ cup

Red pepper, sliced ½ cup ¾ cup ¾ cup 1 cup 1 ¼ cup 1 ¼ cup

Spanish onion 1 tsp. 1 tsp. 1 ¼ tsp. 1 ½ tsp. 1 ½ tsp. 1 ½ tsp.

Spinach, leaf 5 5 6 7 8 8

Directions: Poach eggs as you like them. Place eggs on tortilla and cover with cheese so the heat from the eggs melt the cheese. Place red onion, salsa, and spinach leaves on top. Fold tortilla up. Eat red pepper separately.

Snack KIWI & APRICOT

Kiwi 1 1 1 2 2 2

Pitted apricots 1/2 cup 2/3 cup 2/3 cup 2/3 cup 2/3 cup 3/4 cup

Directions: Eat together


Dinner CREOLE SHRIMP

1,600 1,800 2,000 2,200 2,400 2,600

Shrimp, large 13 14 16 17 18 20

Tomato, diced ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ½ cup

Celery stick, diced 1 2 3 3 3 3

Tomato puree 1 ½ cup 1 ½ cup 1 ½ cup 2 cup 2 cup 2 cup

Water ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup

Onion, slice 1 2 2 2 2 ½ 3

Garlic clove 1 1 1 1 1 1 ½

Olive oil, extra virgin 2/3 tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp.

Hot sauce 1 oz. 1 oz. 1 ¼ oz. 1 ½ oz. 2 oz. 2 oz.

Brown rice ½ cup ¾ cup ¾ cup ¾ cup ¾ cup ¾ cup

Celery salt 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp.

Thyme ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp.

Kelp flakes 1 tsp 1 tsp 1 tsp 1 tsp 1 tsp 1 tsp

Black pepper 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp.

Directions: Cook rice as per package instructions. In nonstick sauté pan, add oil, onion, pepper, kelp, celery, garlic, and hot sauce. Cook until vegetables are tender, then add shrimp, tomato puree, water, celery salt, thyme, and black pepper. Bring mixture to a boil, then simmer for 5-10 minutes.

DAY 12Breakfast OATMEAL BARLEY CEREAL

Oats 1/4 cup 1/4 cup 1/3 cup 1/3 cup 1/2 cup 1/2 cup

Barley 1/4 cup 1/3 cup 1/4 cup 1/3 cup 1/4 cup 1/3 cup

Almond milk 1 cup 1 cup 1 1/4 cup 1 1/4 cup 1 1/3 cup 1 1/3 cup

Vanilla protein powder 2 tbsp 2 1/3 tbsp 2 1/2 tbsp 2 3/4 tbsp 3 tbsp 3 1/2 tbsp

English walnuts 1/2 oz 2/3 oz 3/4 oz 3/4 oz 1 oz 1 oz.

Strawberries, fresh 1/4 cup 1/4 cup 1/3 cup 1/2 cup 1/2 cup 2/3 cup

Directions: oats and barley (soak together overnight) add soy, almond or oat milk. Bring to a boil, stirring often. Add a dash of cinnamon and nutmeg. Add vanilla protein powder and stir. Add walnuts and berries on top.

Snack KIWI ENERGIZER

1,600 1,800 2,000 2,200 2,400 2,600

Vanilla or chocolate protein powder 2 2 ½ 2 ¼ 2 1/3 2 1/3 2 ½

Kiwi 3-Feb ¾ 1 1 1 ¼ 1 1/3

Banana 1 1 1 1 ¼ 1 ¼ 1 ¼

Flaxseed, ground ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. 1 1/3 tbsp.

Directions: In blender, combine kiwi, banana and water, blend well. Add protein and flaxseed and blend for additional 10 seconds.

Lunch MANDARIN CHICKEN SALAD

1,600 1,800 2,000 2,200 2,400 2,600

Chicken breast, skinless 2 ½ oz. 2 ½ oz. 2 ¾ oz. 3 oz. 3 ½ oz. 4 oz.

Lettuce, mixed greens 2 cups 2 cups 2 cups 2 ¼ cup 2 ¼ cup 2 ½ cup

Mandarin oranges 1 cup 1 ¼ cup 1 ¼ cup 1 1/3 cp 1 ½ cup 2 ½ cup


Seeds, pumpkin ½ oz. ½ oz. 2/3 oz. 2/3 oz. 2/3 oz. 2/3 oz.

Kelp flakes 1 tsp 1 tsp 1 tsp 1 tsp 1 tsp 1 tsp

Balsamic Vinaigrette ¼ tbsp. ½ tbsp. ½ tbsp. 2/3 tbsp. ¾ tbsp. 1 tbsp.

Directions: Broil or roast chicken until cooked. Let cool, then chop up chicken. Toss all ingredients together.

Balsamic Dressing: - 4 tbsp flax seed or walnut oil, 4 tbsp olive oil, 2 tbsp balsamic vinegar, 1 small garlic clove, 1 tsp yogurt.

Snack FIBER POWER

1,600 1,800 2,000 2,200 2,400 2,600

Vanilla or chocolate protein powder 2 2 2 ½ 2 1/3 1 ½ 2 ¼

Flaxseed, ground ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp.

Figs 1 2 2 2 ½ 3 3

Apple (medium) 1 1 1 1 1 1 ¼

Directions: In a shaker cup, mix protein and flaxseed with water and shake. Figs and apple are to be eaten separately.

Dinner SALMON WITH ASPARAGUS

1,600 1,800 2,000 2,200 2,400 2,600

Salmon steak, wild 3 ½ oz. 4 oz. 4 oz. 4 ½ oz. 5 oz. 5 ½ oz.

Asparagus ½ cup ½ cup 2/3 cup 2/3 cup ¾ cup ¾ cup

Lemon Juice ½ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 ¼ tbsp.

Extra virgin olive oil 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp.

Garlic clove, crushed 2 2 2 ½ 3 3 3

Herbal seasoning ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp.

Nori flakes

Brown rice ½ cup ½ cup ½ cup ½ cup 2/3 cup ¾ cup

Directions: Cook rice according to package instructions. Cut salmon crosswise into 1 inch slices, then place them in the lemon juice, turning a few times. Set aside. In a large skillet, heat ½ the olive oil. Add asparagus, stir until they are coated with oil. Cover and cook for 5 minutes, until almost tender and set vegetable aside in serving dish, cover and keep warm. Heat the remaining oil in a skillet, add the salmon and garlic, and cook on medium heat. Cover to steam the salmon, when it flakes easily in about 15 minutes add asparagus. Sprinkle meal with herbal seasoning and nori.

DAY 13Breakfast CALCIUM AND VITAMINS

1,600 1,800 2,000 2,200 2,400 2,600

Kefir ¾ cup 2/3 cup 1 cup 1 cup 1 ¼ cup 1 ½ cup

Banana, fresh 1/8 cup 1/8 cup 1/8 cup 1/8 cup ¼ cup ¼ cup

Peach, fresh ½ 2/3 ¾ 2/3 ¾ 1

Strawberries, fresh 1/8 cup 1/8 cup 1/8 cup 1/8 cup 1/8 cup ¼ cup

Blackberries, fresh 1/8 cup 1/8 cup 1/8 cup 1/8 cup 1/8 cup ¼ cup

Flaxseed, ground 2/3 oz. ¾ oz. ¾ oz. 1 oz. 1 oz. 1 oz.

Directions: Cut all fruit in bite-size pieces. Mix all fruit in a bowl with kefir. Sprinkle flaxseed on top.


Snack PROTEIN EXPRESS

1,600 1,800 2,000 2,200 2,400 2,600


Almond, coconut or hemp milk 1 ¼ cup 1 ¼ cup 1 ½ cup 1 ½ cup 1 ½ cup 1 ½ cup

Almonds 8 11 13 13 14 15

Dates 5 5 5 6 6 7

Directions: Mix protein with milk in a shaker cup, or mix in blender on low speed for 5 to 10 seconds. Snack on almonds and dates.

Lunch TUNA MELT

1,600 1,800 2,000 2,200 2,400 2,600

Tuna, solid (in water) 3 oz. 3.5 oz. 4 oz. 4 ¼ oz. 4 ½ oz. 5 oz.

Bread, Spelt 1 1 1 1 1 1


Tomato ½ ½ ½ ½ ½ 1

Mozzarella, part skim 1 oz. 1 1/3 oz. 1 ½ oz. 1 ½ oz. 1 ½ oz. 1 2/3 oz.

Herbal salt to taste to taste to taste to taste to taste to taste

Cayenne pepper & Kelp several dashes

several dashes

several dashes

several dashes

several dashes

several dashes

Apple ¾ 1 1 1 1 1

Directions: Eat apple 15-20 minutes alone before sandwich. Mix tuna, nayonaise, herbal salt, cayenne pepper and kelp together and bake at 350`F for about 10-15 minutes or until browned on top. Slice tomato and place on top of bread. Top with tuna mixture and mozzarella.

Snack NUTS & SEEDS

Raw almonds 5 8 10 12 14 16

Pumpkin seeds, raw 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. 1 ½ tbsp. 1 ½ tbsp.

Directions: eat together

Dinner MUSHROOM TURKEY BREAST

1,600 1,800 2,000 2,200 2,400 2,600

Broccoli pieces, raw ¼ cup ¼ cup ½ cup 1 cup 1 cup 1 ¼ cup

Cauliflower pieces, raw ¼ cup ¼ cup ¼ cup ½ cup 1 cup 1 cup

Onion, chopped 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp.

Herbal sea salt 1/8 tsp. 1/8 tsp. 1/8 tsp. ¼ tsp. ¼ tsp. ¼ tsp.


Turkey breast, skinless 3 oz. 3 1/3 oz. 3 ¾ oz. 4 oz. 4 ½ oz. 5 oz.

Extra virgin olive oil ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp.

Celery stalk, chopped ½ 1 1 2 2 2

Mushroom, sliced ¼ cup ½ cup ½ cup ¾ cup ¾ cuo ¾ cup

Thyme 1/8 tsp. 1/8 tsp. 1/8 tsp. ¼ tsp. ¼ tsp. ¼ tsp.

Marjoram (herb) 1/8 tsp. 1/8 tsp. 1/8 tsp. ¼ tsp. ¼ tsp. ¼ tsp.

Pepper, ground pinch pinch pinch pinch pinch Pinch


Directions: heat oven to 350`F. Combine oil, herbal salt, and herbs. Place turkey in a roasting pan and baste with oil/herb mixture. Bake for 10 minutes, basing when necessary. Remove turkey from oven, turn over, and repeat procedure for another 10 minutes or until done, depending on thickness of meat. In a skillet, sauté onion and celery over medium heat until onion is limp and transparent. Add mushrooms, stir, and sauté for a few minutes. Top turkey with the mushroom mixture. Place on one slice toasted bread and cover with the other.

DAY 14Breakfast MUESLI

1,600 1,800 2,000 2,200 2,400 2,600

Muesli 1 oz. 1 oz. 1 ¼ oz. 1 ¼ oz. 1 1/3 oz. 1 ½ oz.

Yogurt, plain, unsweetened ¼ cup 1/3 cup ¼ cup ½ cup ½ cup 2/3 cup

Vanilla protein powder 1 ½ 1 1/2 1 1/2 1 1/2 2 2

Flaxseed, ground ¾ tsp. 1 tsp. 1 tsp. 1 ¼ tsp. 1 ¼ tsp. 1 ½ tsp.

Directions: Mix all ingredients together.

Snack HUMMUS & VEGGIES

Hummus 4 tbsp 4 tbsp 4 tbsp 4 tbsp 4 1/2 tbsp 4 1/2 tbsp



Directions: Dip turnips & cauliflower florets into hummus

Lunch TURKEY FLAXPITA

1,600 1,800 2,000 2,200 2,400 2,600

Turkey breast, light roasted, diced 2 ½ oz. 2 ½ oz. 3 oz. 3 ½ oz 4 oz. 4 oz.

Pita Bread, Flax ½ piece ½ piece ½ piece ¾ piece 1 piece 1 piece

Salsa 2 tsp. 2 tsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp.

Tomato ½ ½ ½ ½ ½ 1

Cucumber ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup

Peach 1 1 1 1 1 1

Directions: Eat peach alone 20-30 minutes before other food. Combine turkey, tomato, cucumber, and salsa. Place in pita shell.

Snack PROTEIN PLUS

1,600 1,800 2,000 2,200 2,400 2,600


Almond, coconut or hemp milk 1 ¼ cup 1 ¼ cup 1 ½ cup 1 ½ cup 1 ½ cup 1 ½ cup

Almonds 8 11 13 13 14 15

Prunes 7 7 7 8 8 9

Directions: Mix protein with milk in a shaker cup, or mix in blender on low speed for 5 to 10 seconds. Snack on almonds and prunes.

Dinner CHICKEN MARINATE

1,600 1,800 2,000 2,200 2,400 2,600

Chicken, cubed 3 oz. 3 ½ oz. 3 ½ oz. 3 ½ oz. 4 oz. 4 oz.

Zucchini, sliced ¼ cup 1/8 cup ¼ cup ¼ cup ¼ cup ½ cup

Onion slice 2 1 ½ 2 2 2 4


Tomato, cherry ¼ ¼ ¼ ¼ ¼ 1/3

Red pepper, chopped ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup

Mushrooms, whole 2 2 2 3 3 3


Marinade

Extra virgin olive oil 1 tbsp 1 tbsp 1 tbsp 1 ½ tbsp 1 ½ tbsp 1 ½ tbsp

Liquid amions ½ tbsp ½ tbsp ½ tbsp ¾ tbsp ¾ tbsp ¾ tbsp

Garlic, crushed 1 1 1 1 1 1

Herbal seasoning ¼ tsp ¼ tsp ¼ tsp ¼ tsp ¼ tsp ¼ tsp

Directions: Place cubed meat in a shallow baking dish, pour some marinade over the meat and let it stand for 1 hour or overnight in the refrigerator. Place vegetables in some marinade to coat well, remove the meat and vegetables from the marinade and alternate one piece at a time on each skewer. Broil under broiler for 20 minutes, turning several times. With the left over oil, baste a couple times.

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