1 The Simple Smart Detox Diet Phase 1 follow for the first three days This is the most intensive part of the detox diet. Because you are eating a mostly vegan diet, you will be eliminating a lot of toxins from your system and you may also be experiencing withdrawals from certain foods like dairy, grains and sugar. The point of the first few days is to eat a diet that is primarily raw, mostly vegetables (organic), and vegan. Expect to possibly feel achy, slow, and have a dull headache. This is actually a good sign that your body is getting poisons out of its system. Drink lots of water with lemon, or green tea plain or sweetened with a small amount of raw honey all day to help flush toxins out of the body. BREAKFAST (choose one) You may have 1 Cup of organic coffee or green tea in the morning, but limit it to one and drink only organic coffee no sugar, no milk. Organic apple and walnuts, cashews, or almonds. Pumpkin smoothie ½ can organic pumpkin ½ to 1 cup (full fat) coconut milk 1 banana or 1 apple ¼ cup ground or whole flax seeds ¼ cup chia seeds 1 teaspoon vanilla 1 teaspoon cinnamon, dash of nutmeg stevia for sweetener (if desired) Add a few ice cubes and blend. For extra cool and creamy smoothie, freeze banana before adding. Fruit smoothie 1 banana 1 cup fresh or frozen berries ½ cup chopped frozen organic kale or spinach 1 cup coconut juice or green tea or kombucha 1 tsp turmeric powder or 1 teaspoon cinnamon Add ice if desired and blend.
2 LUNCH (choose one) Humongous organic salad of any variety of baby greens, organic spinach, arugula, etc. Add tomato, cucumber, avocado, tomato, red peppers, mushrooms, green or red onion, etc. You can add up to a cup of cooked lentils, black beans, or other beans. Dressing of 1 Tablespoon olive oil and balsamic vinegar or fresh lemon juice, minced garlic, and fresh or dried herbs (basil, oregano, sage, thyme). Toss in some almonds or walnuts for added antioxidants. Lentil salad 1 cup cooked lentils 1 cucumber chopped 1 tomato chopped 1 firm avocado chopped 1 green or red onion chopped 6-8 lightly cooked asparagus spears Olive oil and lemon juice, sea salt and pepper SNACK- - MID AFTERNOON (choose one) Cut up veggies (peppers, carrots, celery, radishes) Handful of raw almonds, walnuts, cashews, mixed nuts and a small apple/pear DINNER (choose one) Lightly steamed or sautéed vegetables with lemon and sea salt. Lentil or black bean soup Recipe: In a pan, sauté 2-4 cloves minced garlic, one onion, and ½ cup or more sliced carrots, ½ cup sliced celery till soft. Rinse 1-2 cups lentils or beans under water and bring to boil and simmer. Add vegetables and simmer minutes. Season with sea salt, red pepper flakes, and 1 tsp curry powder. Black bean and veggie salad Recipe: Chop cucumber, tomatoes, onion, avocado, fresh cilantro or parsley, add olive oil and lemon juice or balsamic vinegar, salt and pepper. Mix with any combination cooked (or canned) black beans, lentils, chickpeas, or other beans. Humongous salad full of veggies, organic greens, lentils or beans, etc. Dressing of lemon juice of apple cider vinegar and olive oil.
3 DESSERT OR LATE EVENING SNACK Raw almonds or walnuts, chopped apple or pear, with cinnamon and honey. Cup of green, white or red rooibos tea, sweetened with stevia.
4 Phase 2 Follow for Days 3-6 In this part of the Detox diet, you may add in wild caught fish, organic and free- range chicken, and organic eggs for protein. You may also eat any of the meals from phase 1 if desired, or add in more protein as needed, but avoid red meat and pork. You may add in potatoes (preferably new potatoes or sweet potatoes) and quinoa. Your diet should still consist of primarily raw veggies and a little fruit. Allowed: All fresh organic veggies and fruit, quinoa, sweet potatoes, red skin potatoes, beans, wild caught fish, free range/organic chicken and eggs, grass fed organic butter, virgin olive oil, coconut oil and natural herbs and spices. Drinks herb tea, water, 1 cup organic coffee is allowed, 1 glass white wine is allowed. Avoid: Anything NOT organic, all vegetable oils except olive oil, all grains- - especially wheat, dairy, soy, sugar- except honey or pure maple syrup, any processed or packaged food or drinks (nothing from a box, can, or package with multiple ingredients), alcohol (except 1 glass white wine). Breakfast Choices (choose one) For this phase, you may add in eggs for breakfast if you find you are ravenously hungry. It s preferable that you have a smoothie, but some people need more protein, so eggs with veggies are also acceptable. Organic apple and walnuts, cashews, or almonds. Pumpkin smoothie ½ can organic pumpkin ½ to 1 cup (full fat) coconut milk 1 banana or 1 apple ¼ cup ground or whole flax seeds ¼ cup chia seeds 1 teaspoon vanilla 1 teaspoon cinnamon, dash of nutmeg stevia for sweetener (if desired) Add a few ice cubes and blend. For extra cool and creamy smoothie, freeze banana before adding. Fruit smoothie 1 banana 1 cup fresh or frozen berries ½ cup chopped frozen organic kale or spinach 1 cup coconut juice or green tea or kombucha
5 1 tsp turmeric powder or 1 teaspoon cinnamon Add ice if desired and blend. Salmon hash In a pan, sauté 1 Tablespoon butter, chopped red onion, handful organic spinach, chopped red and green bell pepper, 2 small chopped, cooked red skinned potatoes. Add naturally smoked (no nitrites or chemical preservatives) wild sockeye salmon and heat through. If you are extra hungry, you can poach an organic, free range egg and serve on top. Sprinkle with chopped fresh parsley, cilantro, or fresh basil and red pepper flakes. Breakfast veggie stir fry: Saute gently in pan 2 Tablespoons butter, sliced mushrooms (shiitake is best), chopped tomatoes, natural bacon, chopped garlic and chopped fresh parsley. Lunch (choose one) Humongous salad full of veggies, organic greens, lentils or beans, etc. Dressing of lemon juice of apple cider vinegar and olive oil. You may add in a small amount of canned tuna or smoked salmon, or hard boiled egg. Vegetarian soup of any type as long as it is organic with no chemical preservatives. Snack (choose one) Raw veggies dipped in hummus Apple or pear cut up with raw almonds or walnuts Dinner (choose one) Salad Nicoise On a bed of dark green organic lettuce, add 1-2 hard- boiled chopped eggs, 1-2 small boiled red potatoes, lightly cooked green beans or asparagus, and tuna (either fresh or canned). Add capers, 2 Tablespoons lemon juice and 2 Tablespoons virgin olive oil, sea salt and pepper. Wild salmon or tuna (cut in small pieces) sautéed in pan with asparagus, sliced red bell pepper, chopped onion, minced garlic and 2 Tablespoons olive oil. Garnish with fresh basil, chopped fresh tomatoes, lemon or lime juice and hot pepper flakes. Serve with baked or sautéed sweet potatoes or quinoa, if desired. Lentil or bean soup and huge salad or steamed veggies.
6 Dessert Or Late Evening Snack Raw almonds or walnuts, chopped apple or pear, with cinnamon and honey. Cup of green, white or red rooibos tea, sweetened with stevia.
7 Phase 3 (Follow days 6-10) This portion of the detox diet, you will begin to incorporate more healthy carbs and clean meats in your diet, while still avoiding grains, sugar, processed foods and all chemicals and preservatives. Your diet will consist of primarily raw veggies, naturally raised/grass fed/organic beef, chicken, fish or pork with small amounts of fruit and healthy carbs such as white, red or sweet potatoes, quinoa, and brown or white rice, and beans. You should be feeling energetic, alert, and probably a few pounds lighter, as well as sleeping better at night. You may still eat anything from the previous phases as desired. Allowed: All fresh organic veggies and fruit, brown or white rice, quinoa, sweet potatoes, red skin potatoes, beans, wild caught fish, free range/organic chicken and eggs, grass fed beef or naturally raised pork, grass fed organic butter, virgin olive oil, coconut oil and natural herbs and spices. 1 cup organic coffee is allowed, 1 glass white wine is allowed. Avoid: Anything NOT organic, wheat, corn, dairy, soy, sugar- except honey or pure maple syrup, conventionally raised meats, any processed or packaged food or drinks (nothing from a box, can, or package with multiple ingredients), alcohol except white wine. Breakfast (Choose One) For this phase, you may add in healthy, clean meats such as naturally raised pork, and eggs. If you are having a smoothie, you may add in cold processed organic whey protein or other non- soy protein powder, and eggs with veggies and some meat is also acceptable. Organic apple and walnuts, cashews, or almonds. Pumpkin smoothie ½ can organic pumpkin ½ to 1 cup (full fat) coconut milk 1 banana or 1 apple ¼ cup ground or whole flax seeds ¼ cup chia seeds 1 scoop vanilla protein powder 1 teaspoon cinnamon, dash of nutmeg stevia for sweetener (if desired) Add a few ice cubes and blend. For extra cool and creamy smoothie, freeze banana before adding.
8 Fruit smoothie 1 banana 1 cup fresh or frozen berries ½ cup chopped frozen organic kale or spinach 1 cup coconut juice or green tea or kombucha 1 tsp turmeric powder or 1 teaspoon cinnamon 1 scoop vanilla protein powder Add ice if desired and blend. Veggie scramble (works great with leftovers) 1/2 cup cooked quinoa, organic spinach, chopped onion, mushroom, green or red peppers, or other veggies. Cook with grass fed butter or olive oil until soft. Clear a spot in the middle and add an egg. Scramble and mix in with veggie mix. Breakfast veggie stir fry: Saute gently in pan 2 Tablespoons butter, sliced mushrooms (shiitake is best), chopped tomatoes, natural bacon, chopped garlic and chopped fresh parsley. Lunch (choose one) Humongous salad full of veggies, organic greens, lentils or beans, etc. Dressing of lemon juice of apple cider vinegar and olive oil. Add- ins: Tuna, salmon, cooked chicken, grass fed steak, hamburger, hard- boiled egg, rice, beans, quinoa, etc. Lettuce wraps consisting of leftover chicken, or other healthy meats, and veggies. Try a lettuce wrap of leftover chicken, avocado, tomato, and sliced onions. Non taco salad lettuce, tomatoes, black beans, ground beef, avocado, green pepper, cilantro and olive oil and lime juice. Add in chopped jalepenos if brave. Dinner (choose one Chimichurri steak- Grass fed steak flank, outside skirt steak, flap steak, or tri- tip steak. Chimichurri sauce 5 lg garlic cloves, ¼ to ½ red onion, 1 cup parsley or cilantro, ¼ cup red wine vinegar, ½ cup olive oil, sea salt and red pepper flakes. Finely mince vegetables or place all in a food processor and chop till blended well. Serve with medium rare grilled steak and steamed veggies. Chicken or fish in foil packets 2-4 boneless chicken breasts of thighs, onion, green beans or asparagus, and sliced red pepper. Place chicken in foil, add
9 veggies, season with olive oil, salt and pepper. Wrap packet tightly folding up edges tightly. Grill till tender. Serve with organic salad. Grass fed burgers Grill burgers medium to medium rare, serve with sliced tomato, lettuce and onion no bun. Serve with baked sweet potatoes. Grilled salmon with cranberry salsa Fresh or frozen wild caught salmon, cranberries, red onion, garlic, cilantro, an orange, honey, sea salt and red pepper flakes. In a food processor, add salsa ingredients and chop until blended, but not overly fine. Peel and section orange and add chopped orange to mix. Grill salmon and top with cranberry mixture. Clean eating starts with a removal of dairy, most all grains, especially wheat, corn and soy, and eating only naturally raised, organic meats and wild caught fish. Clean eating also is not eating processed foods or foods with too many ingredients. Eat foods instead with one ingredient or combine foods with one ingredient to make tasty but simple dishes. Eat like your ancestors. Eat clean, eat simple and eat smart.
High Protein Low Fat Meal Plans If you have chosen to follow a low-fat, high protein diet, the following meal plans are designed to help. Choose three meals and two snacks each day. Breakfast Choose one
1,200-Calorie, Low-Carb Diet Meal Plan Breakfast Breakfast One - Veggie Scrambled Eggs One whole egg, one egg white Chopped red pepper Chopped mushrooms Grated Swiss cheese Scrambled in non-stick pan Large
1800 Calorie Meal Plan Meal Portion Food Calories DAY 1 Breakfast 1 cup Hot Oatmeal, cooked, unsweetened 150 1 banana 120 1 Amy s Bean & Rice Burrito 280 (in the frozen foods section of your grocery store
Detox Menu Guide We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising moderately will help boost your results and
5 Day Low-Fat Diet Menu Meals in the following menu have fewer than 25 percent of calories from fat. Choose one of each meal and two snacks every day. Breakfasts Food (s) Cal. Fat Fat Carbs Special Instructions
weekly meal menu Dinner: July 10-14 20 minutes before dinner: 1 tablespoon coconut oil in warm water Before bed: Monday Paella Broccoli with coconut oil and spices Baby greens with Asian dressing (or glass
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Blenderized & Pureed Recipes While you are having difficulty chewing or swallowing, use these recipes for preparing pureed meals. Use the recipes as a base for developing your own recipes. Be creative!
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I,, do agree with Lee Haney s 60 Day Loss Challenge that I will begin the following 60 Day Loss Challenge program as of 2014. 1. I will participate in an exercise program on Monday, Wednesday, and Friday
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BBQ Chicken and Rice BBQ Chicken and Rice - Serves 2 8 oz boneless skinless chicken breast 1 cup minute rice 1 cup frozen corn ¾ cup chicken broth 2 Tbs tomato sauce 1 Tbs BBQ seasoning Salt and pepper
You can eat healthy on any budget Is eating healthy food going to cost me more money? Eating healthy meals and snacks does not have to cost you more money. In fact, eating healthy can even save you money.
54 \ T HE U LTIMATE W EIGHT S OLUTION F OOD G UIDE STAGE 1: THE RAPID START PLAN: 14 DAYS OF SAMPLE MENUS The Rapid Start menus supply an average of 1,100 to 1,200 calories a day, with approximately 30
Organifi Green Juice Recipe Book We wanted to share some of the amazingly tasty ways the community is LOVING their Organifi Green Powder. Try these out and anticipate some awesome recipe contests in the
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EATING PLAN WHAT FOOD CAN I EAT For best results the eating plan should be accompanied with the ThinTea Detox. Try and make sure you get as many 100% natural ingredients as possible. Weight loss is 80%
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Cooking Suggestions and Recipes for a Low Sodium Diet A good way to reduce the sodium in your diet is to cook your own food. This way, you control what goes into the food you eat. Below are tips for lowering
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Take Control Nutrition Tools for Diabetes 50/50 plate Portions Servings Eat more Vegetables Especially non starchy vegetables Choosing Foods to manage blood glucose Select a variety of colors and types
12 CROCKPOT FREEZER MEALS FROM COSTCO GROCERY LIST & RECIPES RECIPE LIST Three freezer bags of Crockpot Turkey and Black Bean Chili Three freezer bags of Crockpot Tomato Turkey and Veggie Soup Three freezer
10 Week Nutrition Plan Welcome and thank you for your interest in taking the next step to health! We hope you find this eating plan a starting point to making healthier food choices and a tool to reach
1 About the Author I am Vaishali Parekh, a resident of Kolkata, India and a Graduate Nutritionist. My passion for health and nutrition and a natural love for cooking drove me to come up with the website
WEEK 2 MEAL PLAN Page 1 *Remember: Drink 1 gallon of water/day *You can swap any meals you want. For example. You can swap out any breakfast meals for another breakfast meal, snack for snack, lunch for
Protein Values in Foods This document is used as reference material to support the Alternative Health Improvement Center s Newsletter article: Eat your Protein! Stay Healthy! located at http://ahicatlanta.com/articles/eat-your-protein-to-stay-healthy.html.
These recipes, developed and analyzed by Registered Dietitian, Leslie Langevin of Nutrition for Life in Essex, are designed to be healthy options requiring minimal prep time. Breakfast For a complete breakfast
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EAT YOURSELF SEXY 8 WEEK MEAL PLAN Janine FOR ALL RECIPES FEATURED IN THIS MEAL PLAN CLICK HERE WEEK 1 - Day 1 Breakfast: 90g rolled oats microwaved with 80ml water and 1 tsp. lemon juice. Add 30g blueberries
Salt and High Blood Pressure A Guide to Reducing Dietary Sodium Intake A Look at the DASH eating plan My Plate Basics Sodium is a mineral element most commonly found in salt (sodium chloride) Sodium occurs
A. TURKISH BREAKFAST We give great importance to breakfast, especially if it weekend. A typical Turkish breakfast consists of slices of Turkish feta cheese, honey or jam, butter, black olives, tomatoes
Each item is carefully selected for its exquisite taste and nutritional value. Meals are prepared fresh upon ordering. Please allow at least 25 minutes for preparation. Prices are subject to change due
Fillings and toppings for Sandwiches Fillings for Sandwiches Curried egg Lean ham & egg Beef with wasabi mayonnaise Turkey, cranberry & avocado Ham, cheese & relish Tuna mayonnaise & chives Fillings for
S O U P / M I N E S T R E V E G E T A B L E M I N E S T R O N I S O U P R 6 5 A blend of seasonal chunky vegetables, onions, celery, carrots, cauliflower, broccoli, butternut, potatoes, mushrooms and peas
Female Fat Loss Formula Diet: This is the diet you will follow. There are no foods that are off limits, but rather foods that are emphasized and those that are minimized. Here are the general rules you
The Creative Homemaking Guide to Casseroles by Rachel Paxton ABOUT CREATIVE HOMEMAKING: Visit Creative Homemaking for all of your homemaking needs. Creative Homemaking offers money-saving household hints,
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Breakfast Eggs (egg beaters or egg whites have all the protein and no fat) Make omelet with your veggies of choice Have with low fat breakfast meat like turkey bacon/sausage, ham or Canadian bacon. Morningstar
My Diabetic Meal Plan during Pregnancy When you have diabetes and are pregnant, you need to eat small meals and snacks throughout the day to help control your blood sugar. This also helps you get in enough
SHOP SMART, STORE SAFE Introduction This lesson gives an older adult audience an opportunity to focus on making the most of their food budgets by sharing strategies for healthy shopping on a budget and
Back to School RECIPE BOOK WITH FARRO FRESH Granola with Greek yoghurt and Feijoa Granola is a quick and easy family favourite. This variation makes the most of fresh seasonal fruit, topped with creamy
16. Sept 12 to Oct 2 Friday Breakfast: Ham, Apple and Sweet potato Egg Scramble (recipe) Lunch: Romaine Lettuce wrap with tuna or chicken or Boars Head deli meat Dinner: Garlic Lime Chicken (recipe) Saturday
2015-2016 Culinary Arts STAR Events Menu Options MENU I Garden Salad with Vinaigrette Dressing Classic Steak Diane Green Beans and Mushrooms Classic French Crepes with Berries and Cream MENU II Spinach
Going Low FODMAP on a Vegan Diet If you have been struggling with IBS for any period of time, you may be willing to try the low FODMAP diet to help with your symptoms. Since most of the vegan protein sources
GREEN ONION POTATO SALAD Prep Time: 10 minutes 2 lbs. red potatoes 1 Tbsp. PLUS 2 tsp. Kosher salt, divided 1-1/4 cups Hellmann's or Best Foods Real Mayonnaise 2 Tbsp. white wine vinegar 1 to 2 jalapeno
The recipes included in this brochure have utilized accurate kitchen measuring devices such as baking spoon measures and baking cup measures. All measures are based on level spoons, level cups, or level
Mocha Smoothie SERVES 1 PREP 5mins COOK 0min V GF EF NF Get your motor running with our tasty mocha smoothie - an instant energy burst! 2/3 cup milk 2/3 cup cottage cheese 1 pitted date 1 Combine all ingredients
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Paleo Diet 4 Week Meal Plan Paleo Diet Meal Plan Week 1 Monday Big salad with romaine lettuce Rotisserie chicken with sliced apple Tuesday Green Smoothie (Kale & Kiwi) Grilled chicken strips & asparagus.
Eating Low-Fat on a Budget Following a low-fat diet can help lower your risk of heart disease, cancer, diabetes and stroke. Eating low fat usually means eating fewer calories. High calorie intake may lead
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Herring with beetroot gnocchi 1 large red onion 2 tomatoes about 200g each 1 aubergine, around 300g 2 garlic cloves, finely chopped 4 tbsp olive oil 4 large herring, scaled and filleted 300ml fresh home-made
Recipes for day 1 France Diet 24h Total for day 1 (1 portion for each meal - calculated for a 70-kg person) Energy (kcal) 2,276 Phosphate (mg) 776 Protein (g) 29.0 A Sodium (mg) 283 Carbohydrates (g) 343