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