Seven Day Meal Guide
Day One
Breakfast:
1 soft-boiled egg
½ cup cottage cheese topped with 1 tablespoon ground flaxseed
¼ cup old-fashioned oatmeal with ½ teaspoon cinnamon
¼ cup berries
8 ounces green tea or water
Lunch:
¾ cup Ginger Chicken or Tofu Salad (See recipe)
1 kiwi fruit
8 ounces water
Snack:
6 ounces plain yogurt or kefir mixed with 1 serving açaí
3 almonds
8 ounces water
Dinner:
Hazelnut-Encrusted Wild Salmon Fillets on a Bed of Wilted Greens (See recipe)
2-inch wedge cantaloupe
8 ounces water
Bedtime:
1 hard-boiled egg
1 apple
3 walnuts
8 ounces water
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Day Two
Breakfast:
Omelet made with 2 whole eggs, 2 egg whites, and fresh herbs
Yogurt or kefir smoothie – 6 ounces plain yogurt, 1 tablespoon ground flaxseed, ¼ cup mixed berries, and 1 serving açaí
8 ounces water
Lunch:
Greek Salad topped with grilled chicken, salmon, shrimp, or tofu (See recipe)
1 apple
8 ounces water
Snack:
½ cup cottage cheese topped with 1 tablespoon ground flaxseed
1 pear
8 ounces of water
Dinner:
1 bowl rich lentil and turkey sausage soup (See recipe)
1 cup dark green leafy salad with 3-6 ounces grilled chicken dressed with olive oil and lemon
juice to taste and ½ cup sprouts
8 ounces water
Bedtime:
1-2 ounces sliced roast turkey or chicken breast
1 tablespoon raw pumpkin seeds
2-inch wedge honeydew melon
8 ounces water
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Day Three
Breakfast:
4-8 ounces grilled or smoked salmon
½ cup cooked barley with ½ teaspoon cinnamon topped with 1 tablespoon berries
8 ounces green tea or water
Lunch:
Jumbo Shrimp Cocktail (See recipe)
½ Avocado
1 apple
8 ounces of water
Snack:
6 ounces plain yogurt mixed with 1 serving açaí
1 tablespoon sunflower seeds
8 ounces water
Dinner:
Chicken Almond Ding (See recipe)
½ cup fruit salad with mixed berries, kiwi, and pear
8 ounces water
Bedtime:
¼ cup Hummus (See recipe)
1 celery stalk
8 ounces water
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Day 4
Breakfast:
Feta Cheese Omelet – 2 whole eggs, 2 egg whites, ½ ounce crumbled feta, and ¼ teaspoon dry or fresh dill weed
2-inch wedge cantaloupe
8 ounces water
Lunch:
Crab or Lobster Cocktail (See recipe)
Green salad dressed with extra-virgin olive oil and lemon juice to taste
1 pear
8 ounces water
Snack:
Kefir smoothie – mix in blender 6 ounces unsweetened kefir, ¼ cup mixed berries, 1 teaspoon ground flaxseed, and 1 serving açaí
8 ounces water
Dinner:
Curried Chicken or Tofu (See recipe) served on ½ cup cooked barley
Cool and Creamy Cucumber Salad (See recipe)
8 ounces water
Bedtime:
1-2 ounces sliced turkey or chicken breast
¼ cup cherries
3 almonds
8 ounces water
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Day 5
Breakfast:
1 soft-boiled egg
2 slices turkey bacon
Yogurt or kefir smoothie – 6 ounces plain yogurt, 1 tablespoon ground flaxseed, ¼ cup mixed berries, and 1 serving açaí
8 ounces green tea or water
Lunch:
Chicken, Turkey, or Tofu Salad Wrap (See recipe)
8 ounces water
Snack:
1 hard-boiled egg
3 cherry tomatoes
3 olives
8 ounces water
Dinner:
Salmon Teriyaki – can also be made with chicken breast or tofu (See recipe)
½ cup steamed asparagus
½ cup lentils
8 ounces water
Bedtime:
½ cup cottage cheese
1 tablespoon chopped pumpkin seeds
8 ounces water
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Day 6
Breakfast:
2 slices Canadian or turkey bacon
½ cup cottage cheese
½ cup Buckwheat Cereal (See recipe)
1 kiwi
8 ounces green tea or water
Lunch:
½ cup Hummus (See recipe)
4-6 ounces broiled chicken, salmon, or tofu
2 celery stalks
1 apple
Snack:
Yogurt – mix in blender 6 ounces plain yogurt and 1 serving açaí
3 walnuts
8 ounces water
Dinner:
Grilled Indian Chicken (See recipe)
½ cup Baked Barley (See recipe)
2-inch wedge cantaloupe
8 ounces water
Bedtime:
1-2 ounces sliced turkey or chicken breast
¼ cup pumpkin seeds
½ cup cherries
8 ounces water
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Day 7
Breakfast:
3-6 ounces broiled or smoked salmon
¼ cup old-fashioned oatmeal with ½ teaspoon cinnamon
1 kiwi fruit
8 ounces water
Lunch:
Turkey Burger (See recipe)
Green salad dressed with extra-virgin olive oil and lemon juice to taste
½ cup berries
8 ounces water
Snack:
½ cup cottage cheese topped with 1 tablespoon ground flaxseed
1 apple
8 ounces water
Dinner:
Savory Halibut with Braised Red Peppers and Leeks (See recipe)
½ cup Buckwheat Pilaf (See recipe)
8 ounces water
Bedtime:
1-2 ounces sliced turkey or chicken breast
3 olives
3 strawberries
8 ounces water
Breakfast:
1 soft-boiled egg
½ cup cottage cheese topped with 1 tablespoon ground flaxseed
¼ cup old-fashioned oatmeal with ½ teaspoon cinnamon
¼ cup berries
8 ounces green tea or water
Lunch:
¾ cup Ginger Chicken or Tofu Salad (See recipe)
1 kiwi fruit
8 ounces water
Snack:
6 ounces plain yogurt or kefir mixed with 1 serving açaí
3 almonds
8 ounces water
Dinner:
Hazelnut-Encrusted Wild Salmon Fillets on a Bed of Wilted Greens (See recipe)
2-inch wedge cantaloupe
8 ounces water
Bedtime:
1 hard-boiled egg
1 apple
3 walnuts
8 ounces water
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Day Two
Breakfast:
Omelet made with 2 whole eggs, 2 egg whites, and fresh herbs
Yogurt or kefir smoothie – 6 ounces plain yogurt, 1 tablespoon ground flaxseed, ¼ cup mixed berries, and 1 serving açaí
8 ounces water
Lunch:
Greek Salad topped with grilled chicken, salmon, shrimp, or tofu (See recipe)
1 apple
8 ounces water
Snack:
½ cup cottage cheese topped with 1 tablespoon ground flaxseed
1 pear
8 ounces of water
Dinner:
1 bowl rich lentil and turkey sausage soup (See recipe)
1 cup dark green leafy salad with 3-6 ounces grilled chicken dressed with olive oil and lemon
juice to taste and ½ cup sprouts
8 ounces water
Bedtime:
1-2 ounces sliced roast turkey or chicken breast
1 tablespoon raw pumpkin seeds
2-inch wedge honeydew melon
8 ounces water
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Day Three
Breakfast:
4-8 ounces grilled or smoked salmon
½ cup cooked barley with ½ teaspoon cinnamon topped with 1 tablespoon berries
8 ounces green tea or water
Lunch:
Jumbo Shrimp Cocktail (See recipe)
½ Avocado
1 apple
8 ounces of water
Snack:
6 ounces plain yogurt mixed with 1 serving açaí
1 tablespoon sunflower seeds
8 ounces water
Dinner:
Chicken Almond Ding (See recipe)
½ cup fruit salad with mixed berries, kiwi, and pear
8 ounces water
Bedtime:
¼ cup Hummus (See recipe)
1 celery stalk
8 ounces water
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Day 4
Breakfast:
Feta Cheese Omelet – 2 whole eggs, 2 egg whites, ½ ounce crumbled feta, and ¼ teaspoon dry or fresh dill weed
2-inch wedge cantaloupe
8 ounces water
Lunch:
Crab or Lobster Cocktail (See recipe)
Green salad dressed with extra-virgin olive oil and lemon juice to taste
1 pear
8 ounces water
Snack:
Kefir smoothie – mix in blender 6 ounces unsweetened kefir, ¼ cup mixed berries, 1 teaspoon ground flaxseed, and 1 serving açaí
8 ounces water
Dinner:
Curried Chicken or Tofu (See recipe) served on ½ cup cooked barley
Cool and Creamy Cucumber Salad (See recipe)
8 ounces water
Bedtime:
1-2 ounces sliced turkey or chicken breast
¼ cup cherries
3 almonds
8 ounces water
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Day 5
Breakfast:
1 soft-boiled egg
2 slices turkey bacon
Yogurt or kefir smoothie – 6 ounces plain yogurt, 1 tablespoon ground flaxseed, ¼ cup mixed berries, and 1 serving açaí
8 ounces green tea or water
Lunch:
Chicken, Turkey, or Tofu Salad Wrap (See recipe)
8 ounces water
Snack:
1 hard-boiled egg
3 cherry tomatoes
3 olives
8 ounces water
Dinner:
Salmon Teriyaki – can also be made with chicken breast or tofu (See recipe)
½ cup steamed asparagus
½ cup lentils
8 ounces water
Bedtime:
½ cup cottage cheese
1 tablespoon chopped pumpkin seeds
8 ounces water
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Day 6
Breakfast:
2 slices Canadian or turkey bacon
½ cup cottage cheese
½ cup Buckwheat Cereal (See recipe)
1 kiwi
8 ounces green tea or water
Lunch:
½ cup Hummus (See recipe)
4-6 ounces broiled chicken, salmon, or tofu
2 celery stalks
1 apple
Snack:
Yogurt – mix in blender 6 ounces plain yogurt and 1 serving açaí
3 walnuts
8 ounces water
Dinner:
Grilled Indian Chicken (See recipe)
½ cup Baked Barley (See recipe)
2-inch wedge cantaloupe
8 ounces water
Bedtime:
1-2 ounces sliced turkey or chicken breast
¼ cup pumpkin seeds
½ cup cherries
8 ounces water
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Day 7
Breakfast:
3-6 ounces broiled or smoked salmon
¼ cup old-fashioned oatmeal with ½ teaspoon cinnamon
1 kiwi fruit
8 ounces water
Lunch:
Turkey Burger (See recipe)
Green salad dressed with extra-virgin olive oil and lemon juice to taste
½ cup berries
8 ounces water
Snack:
½ cup cottage cheese topped with 1 tablespoon ground flaxseed
1 apple
8 ounces water
Dinner:
Savory Halibut with Braised Red Peppers and Leeks (See recipe)
½ cup Buckwheat Pilaf (See recipe)
8 ounces water
Bedtime:
1-2 ounces sliced turkey or chicken breast
3 olives
3 strawberries
8 ounces water
